Tuesday, February 23, 2010

Training Day - Week 9

9 weeks in and I don't think my body has ever felt better... it could be that I am on a high from all the adrenaline, but who cares--I am actually to the point where I feel like a "real runner" and my legs can kick it into gear when I need them to.
this week, i am trying to get the majority of my cardio in early since we're closing on the house wednesday and i know this weekend will be devoted to all things painting {in a way to think positively, at least i'll get some additional arm workout in!}. here is my schedule for 2/22 -2/28:
Monday: I ran 3 miles @ 9:40 pace--completed arm, ab, and leg workout
Tuesday: rest day
Wednesday: 4 miles @ 10:00 pace
Thursday: rest day
Friday: 5 miles @ 9:30 pace
Saturday: rest day
Sunday: rest day

The past few weeks have been tips and information devoted to workout wear, running outside, other types of cardio, and stretching, but this week I'm venturing to unknown territory: the nutrition. We all need this to keep going during race day, and I have been doing my own research at local stores around town, but this article from Runner's World is a necessity to know the ins and outs of keeping our body on the track for success.

The Pack Rules: Eating and Drinking by Yishane Lee
1. Eat Before: contrary to popular belief, you need something in your stomach before a run... you need to eat at least 30 minutes prior and a good rule of thumb is a 3-to-1 carbs to protein ratio--carbs provide energy and protein with just a little fat will help it last. Popular snacks also include: peanut butter, honey on toast, oatmeal, bananas, granola, and energy bars.
2. Or Sip Something: I never knew this, but drinking coffee before running in the early morning hours can be beneficial--caffeine has been shown to boost performance during exercise. You can always do water or a gatorade, but just having something to wet your palette can really help your mentality.
3. Carry Candy: 3. If you run longer than 75 minutes, you need to refuel your body at some point. A popular new snack is jelly beans--no not the normal root beer flavored Jelly Bellys, but energy beans--I tried some this past week and the orange flavor is surprisingly tasty and nice because they're small and can fit in your short pockets. Other popular varieties include GUs, gels, shot blocks, and energy bars.
4. Drink While You're Out: For runs less than 45 minutes, water is enough. If you run longer {10K, 1/2 Marathon, or Full Marathon}, electrolytes, sports drinks, and carbs are needed to keep your body pumped. You can sip small amounts every 15 to 20 minutes. It's important to do this during your training so your body gets used to it... you can use a bottle belt to stash your drinks while you run, or map the course to know exactly where the drink stations will be.
5. Run to the Fridge: You should be eating 30 to 60 minutes after your workout. This is when you've depleted all nutrients from your body and you need to stock up again. A good mix of protein and carbs will do the trick and some good options includefruit smoothies, half of a tuna salad sandwich, etc.
6. Carb Up: The night before a race day, you should stock up on complex carbs--think pizza or pasta. You'll notice a difference the day of and your body will thank you for it... Hmmm I'm thinking I'll make Jeff treat me to a night at my favorite Italian eatery--hahahah!!! Payoff for all those long hours of sacrifice, right?? =)
7. Be Wary: The article suggests that too much meat, dairy, high-fat foods, and fiber eaten too close to your race may cause you to find the local porta-potties during your run. Note to self-- I will heed this warning and will pay attention... I do not want to look like some of those freaks who decide to forego the bathroom and just "let it rip"
8. Be Boring: Stick with what you know and don't throw any new items into your diet right before a big race. You want to avoid cramps at all costs and want to give your body what you know it needs. If you try something new, just make sure it's healthy.
9. Have Fun: Reward yourself after a big run... oh this is what I've been waiting to hear!! This will mean lots of adult beverages {yes, my race is after Lent} and desserts aplenty. Ice cream will most definitely be on my agenda, too!!!

Hope these help!!! Let me know what your favorite food/training snacks are-- happy training this week friends =)

9 comments:

  1. Glad you are feeling great! It's so nice to see a positive running post (: I just signed up for my first half marathon & I start my training today!!

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  2. These are great tips, I'm so glad you posted them right before my 10k on Saturday!

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  3. I'm so impressed by your commitment to running! You are doing great for 9 weeks in. Heck, you're doing great for any runner! I couldn't run 1 mile at 10:30 pace. haha Glad you're enjoying your new healthy hobby!

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  4. These are great tips for new runners... my only addition would be to eat during your training runs... many runners neglect to do this but your body needs fuel. And eat the same things you're going to eat on race day. Race day is not the time to try out a new form of food. I am a huge fan of the jelly beans and I had to search long and hard before I found any Gu that I liked. A great post-run recovery drink is chocolate milk... lots of calories to replenish you with. And lastly, the coffee advice is HUGE if you're a coffee drinker. If you go without, you will end up with a headache from depriving your body of that boost. Sorry for the long comment... I'm living vicariously through you right now as I can't run until after baby. Keep up the training... race days are AMAZING!

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  5. I really want to start running again too, but I can't get my butt in gear to do it while it's so cold outside!!

    Also, can you send me your email address? jennlajeunesse@yahoo.com

    just made my blog private and i wanted to let you be able to view.

    thanks!

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  6. Thanks for posting this! I just signed up for my 1st 10K for start of May and I'm looking for training advice.
    Great blog btw!!

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  7. As always I love the advice! Thanks for keeping us all motivated!!

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  8. I love all your runner tips! Thanks!

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  9. This is a strange one but my old soccer coach swore by it. He would make us eat baby food (veggies) mostly. He said that in the baby food they are higher in the nutrients that our bodies need, it stops cramping etc. He would bring them before games and we would have to eat one. The other teams thought we were sissys.. But hey we weren't cramping during the game.

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