Monday, October 6, 2008

Nutrition and Eating before the Half Marathon

2 Weeks Away...

Okay, we should now feel confident in the completion of our Columbus event in 2 weeks!! This week we'll have a regular training schedule, including intervals on Thursday, but we'll back down a bit to 8 miles for the weekend run.

I've broken down the 8 miles over the weekend into halves - the first half to be easy and the second half to be run at the pace you're striving to complete the event in Columbus. So if you're shootng for a 10-minute mile pace for the half, you should run the second 4 miles in 40 minutes.

Here's information on nutrition for next week...

Pre-race nutrition:

The good news is our muscles are capable of storing approximately 1800 calories in the form of glycogen. And given that the average runner burns approximately 100-110 calories per mile, most of us will have sufficient energy storage if properly fueled for the 3 days leading up to the half marathon. It’s generally mile 20 when running a full marathon where people hit the wall in terms of glucose/glycogen depletion.

Here are a few important nutrition steps…

1. Preparing for the event - For three days prior to the half, the goals is to maximize glycogen storage in muscle, which means we need to eat a few more complex carbohydrates than we normally do. Remember, all carbs are not created equal. Some supply energy very quickly while others provide a slow, steady stream of energy. Carbohydrates are classified by numbers between 1 and 100, called the glycemic index (GI). A simple carbohydrate is high on the GI and dumps into your blood stream very quickly. Complex whole grain carbs are generally lower on the GI and filter into your system more slowly. Foods that are low on the GI list tend to keep your blood glucose stable and give you a steady supply of energy, allowing you to maintain your longer runs for longer periods of time. High GI foods cause a roller coaster effect. After eating a high GI food your blood glucose quickly elevates, causing your pancreas to release insulin which pulls the carbs out of your bloodstream, resulting in a blood glucose crash. For that reason we need to consume low GI whole grain carbs all the time, but approximately 10% more for the 3 days leading up to our event.

2. Morning of the event - The morning of the half, eat a meal that consists of whole grains (65%), protein (20%) and fat (15%) 2-3 hours before the start of the race. This will top off your glycogen levels, giving you the necessary energy to run at your optimal pace. Important note: don’t try anything new before the event. Stick to the foods you know you can consume and run without problems. The last thing you want is a digestive problem while you’re running 13.1 miles!

3. During the event – Several of us experimented with GU this past weekend, others have been using it for a few weeks or longer. During the half marathon it will be very important to supply your body with a steady dose of glucose and fructose (sugar). This is the time to eat high GI foods. The high GI foods quickly release energy and give you a fast energy boost. Good high GI foods that are convenient during a run include energy gels (GU) and sports drinks (Gatorade and Powerade). Here’s the tricky part of consuming them, however - you don’t want too much glucose as you may feel sick to your stomach, and likewise you don’t want too little as you’ll run out of gas. Again, running 13.1 miles doesn’t cause a major crash as compared to 26.2, but you will notice the difference with the appropriate fueling during the run. Here’s a must read article on the sports drinks vs. gels, the challenges and benefits of both: http://www.multidays.com/html/articles/energy_gels.htm

As always, hydrate well the week before the marathon (water) and in particular, during the carbohydrate loading period (three days prior to the half). Research has shown that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water.

Immediately Following the Half

After crossing the line, get something to drink (water and a recovery drink). Within an hour or so of finishing, grab something to eat with your favorite running partners and celebrate your awesome achievement!!!

Here’s this week’s schedule:

Monday – Boot Camp or XT
Tuesday - Run 45 min
Wednesday - Boot Camp or XT
Thursday - 12 x 400
Friday - Boot Camp orXT
Weekend – 8 Miles: 4 miles slow and easy, 4 miles at goal pace

See many of you in the morning at Crossroads church!!

Your friend in fitness,
Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665 www.CincinnatiFitness.com

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