Whoa, this week's running update is a few days late!
My apologies, on Friday I wasn't feeling well.
So, this week we're going to modify the training schedule again to begin tapering down for the Columbus Half.
And for those training for the Indy Half on November 7th, you'll have the option of either plan for this week.
Okay, you should now feel confident in the completion of the Columbus event in 2 weeks since you just completed the Half Marathon distance on Saturday!
And, before we get into the running schedule for the week, here's some important information on pre-race 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 100-140 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 you can take for Columbus…
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, protein and fat, ideally 2-3 hours before the start of the race (in a perfect world). This will top off your glycogen levels, giving you the necessary energy to run at your optimal pace.
Important note: Having said that, 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 – 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 day before and the morning of the Half, 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 5 miles easy
Wednesday - Boot Camp or XT
Thursday - 9 mile pace run (final pace run before Columbus)
Friday - Boot Camp orXT
Saturday – 8 miles slow and easy (or 14 miles for those doing Indy on 11/7/09)
Leah looks forward to seeing you tomorrow at Crossroads at 5:30am!
Your friend in fitness,
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
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