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 =)