This past Sunday, I competed in the Twin Lakes Triathlon, which I lovingly called a "sprintlympic" distance: 700m swim, 14 mile bike, 4.5 mile run. I considered this a training race since I had not competed in a triathlon since the exact same day 4 years earlier. Therefore, I needed a race to work out the kinks and see how my body would handle triathlons after having 2 babies (currently 2.5 y/o and 8 months). So here is what went down...
The Day Before
When counseling athletes, I tell them to stick to foods they know and tolerate the day before a race. Don't eat anything new or unknown. Unfortunately, I had to break that rule, as I had to be at a wedding the day before the race. However, I knew this going in as I chose to compete in the race after I had the wedding on the calendar. So, I ate and hydrated well leading up to the wedding dinner. The dinner itself wasn't too bad: chicken, mushroom cap, risotto, roasted potatoes, beans, salad and rolls (my husband and I got two different entrees and split them). Lots of water all day and especially during the wedding and reception. I got to bed around 10:45pm - not bad, all things considered.
Showing posts with label pre-race nutrition. Show all posts
Showing posts with label pre-race nutrition. Show all posts
Wednesday, July 1, 2015
Wednesday, April 29, 2015
Sports RD Race Report: 9-Mile Ride N Tie
Wednesday, April 8, 2015
How to Combat GI Distress in Endurance Athletes
When I was in high school, I often suffered "GI (gastrointestinal) consequences" after hard workouts or races. However, I just assumed that was part of running hard and there was nothing I could do about it. I wish I had known back then what I know now: GI distress is not something you have to grin and bear; GI distress can be avoided and prevented. Whether it is diarrhea, stomach cramping or nausea, these symptoms can be controlled with proper sports nutrition techniques.
1. Hydrate
Poor hydration is the most common cause of GI issues both during and after activity. This is because during activity, the body shunts water to the muscles to fuel exercise, leaving the gut with whatever is leftover. In times of dehydration, what fluid is left is often minimal. Athletes should take in about 2 cups of fluid 2 hours before a workout and 1 cup of fluid 1 hour before a workout. Once the workout has started, drink 8-12 ounces of fluid per hour of workout. This is obviously a huge range that can be perfected with practice and assessment. Not even close to where you should be? Start with small increases of perhaps only 25% more fluid per hour than you are drinking now. Training the gut to absorb more water is possible. Also realize that electrolyte supplementation may be necessary to help the body hold on to water and stay better hydrated overall.
Wednesday, June 25, 2014
Sports RD Race Report: 23 Weeks Pregnant and Racing a Hilly 5 Miles
This past weekend I was fortunate to be able to run the Downers Grove 5-Miler at 23 weeks pregnant. What made this race more special is that this was actually my second time running the race while pregnant. My first time was in 2012 when I was 25 weeks pregnant with my first child. This time - at 23 weeks pregnant and exercising much less frequently than with the first pregnancy - I was excited and curious to see how I would do. So here it is...my race report.
Night before: Saturday
This will not be the epic example of a night before race meal for two reasons:
1. A 5-mile race does not require epic eating the night before - though should still be well-rounded.
2. I was at a wedding.
Meal:
-Salad with dried cranberries, walnuts, shaved Parmesan and a light cream-based dressing.
-3 ounces chicken, 1/3 cup mashed potatoes, roll and some type dough with mushrooms stuffed inside. Asparagus was also served, but that is the one vegetable I cannot make myself enjoy.
-To drink was water and a small amount of diet coke. No alcohol for obvious reasons, though I wouldn't have anyway.
-Dessert was (yup) cake with a few fresh berries along with decaf coffee.
Sadly bedtime was midnight (boo), but that's the cost of going to a great wedding!
Morning of: Sunday
Up at 5:50am
Breakfast at 5:55am: Two pieces of whole wheat toast with 2 Tbsp peanut butter and 1.5 Tbsp honey; 8 ounces skim milk; 3 cups water before I left the house
6:10am: Left the house and drank 2 cups water on the way
6:35am: Arrived on-site. Picked up packet. Back to the car for a final 3 ounces of water.
6:45-7:15am: Warm-ups, stretching, strapped on my belly support band, multiple bathroom breaks
7:20am: 2 ounces water from a cooler for participants
7:30am Race Start
My goal for this race was 45 minutes flat. I had previously run a 42:59 in 2012. At that time, I was exercising 5 days per week, including lifting 2x/week. Unfortunately I was also suffering from shin splits from that belly hanging out in front of me and extra weight overall. Fast-forward to this pregnancy where I have been exercising maybe 3x/week but running exclusively/only while pushing my 20-month old and controlling my dog who trots along beside me. No shin splints this time, but some extreme calf pain. So, weighing all that, I determined that beating the 2012 time was not likely.
As I started the race, I had to hold myself back from my usual sprint start. I knew if I started TOO fast, I would run out of steam too quickly. My first mile was 7:45....faster than what I meant to do, but definitely not close to my non-pregnant 6:30 typical first mile. So I intentionally allowed myself to slow down and just run my race. Those who know me will realize how difficult it is for me to allow others to pass me and pull my pace back. But, I can honestly say I could not have run any faster than I was, even at the pace I held. With each mile, the pace got slightly slower, but stayed close to the 8:15/8:30 mark. My severe calf pain disappeared around mile 2.5 just as the hilly course turned flat until mile 4.25. Right around mile 4.25, my body decided it was time for the race to be done - likely because the rolling hills returned. Luckily right at that moment, a chiropractor I know who had just finished the race appeared and began cheering me on. That encouragement got me through that last 0.75 mile as I approached the finish.Seeing the finish line was phenomenal. I somehow picked up the pace slightly (it's all relative, right?) and ran it in down the homestretch. Being able to see the time clock for the last 300m or so was actually helpful motivation to get me there faster. I crossed the finish line at 41:47...significantly improved from my 45 min goal time (which - lets be honest - was probably being a bit conservative for my competitive spirit). Mile pace was 8:22 vs. my typical 7:30ish non-pregnant mile pace.
Post-race fueling included 1 bottle of water, 3/4 bagel with part cream cheese and part peanut butter, 1/3 banana and 2 slices of orange.
Overall, it was a painfully great pregnant 5-miler. I thought it would be my last race this pregnancy, but who knows. A 5K in July sounds kind of nice...
Be Extraordinary,
RDKate
Wednesday, June 4, 2014
5 Nutrition Tasks Before Traveling By Air to Races
Traveling across the country for that big race is exciting. However, traveling by air can wreak havoc on athletes' performance when not done right. To be ready to race when you arrive at your destination, here are 4 things you should do BEFORE you travel this summer.
1. Research food vendors at your destination
Nothing is worse than arriving at your destination and realizing there are no good food options in sight. Do a little research in advance. Know where you will eat the night before your race. Locate the closest grocery store to do some shopping for essentials when you arrive. Make a list of what you need to buy, and go shopping first before you do anything else.
2. Pack your favorite foods
If you have a favorite race morning breakfast or preferred snacks, don't take any chances - pack them! Don't forget race day fuel, as this is not something you want to be driving around looking for once you arrive. Remember that any liquid or semi-liquid foods need to go into a checked bag, so plan for this when packing. Call the hotel to see if there is a frig, microwave or even full kitchenette in the room. If not, pack a hot pot (cook pot) that you can easily use to make foods such as rice, oatmeal, pasta or quinoa right in your room. And don't forget plastic plates, bowls and utensils.
Wednesday, October 30, 2013
Racing with a stroller: A Simple How-To based on experience
Preparation
Night before:
-Pack stroller, stroller toys, blankets.
-Set out Emma's coat, hat, and gloves.
-Pack Emma's snacks, prep Emma's breakfast and milk for the morning.
-Prep all clothing for myself, including race number and shoes.
-Prep breakfast, fill water bottle.
Pre-Race
The race was at 8:05am, so we were up by 6:30am. We planned to get ourselves ready and then get Emma up around her normal wake-up time of 7am. However, she surprised us and was up by 6:15am (perhaps she was too excited to sleep). So we got ready and ate breakfast together around 6:40am. My husband, Ron, ran the race as well.
Wednesday, August 7, 2013
Nutrition Race Report: Trail Half Marathon August 3rd, 2013
This race report will be called, "How to try to save a good race gone badly". If you are only interested in the race nutrition, scroll down to "Race". Otherwise...read on....
Friday: Day Before
6:30pm: Dinner at a family restaurant. Unfortunately they were out of pasta (it was the night's special). So I opted instead for turkey breast, mashed potatoes (no gravy), corn and a roll. Water to drink = ~90gm carbohydrate, 25gm protein
9pm: Snacktime! Cheerios in skim milk with peanuts on top, 2 cups water = ~35gm carbohydrate, 16gm protein
10:15pm: In bed, but had a hard time falling asleep. Was overly warm and found it hard to hear Emma in the room across the hallway so I attribute it to being distracted. Finally fell asleep I'm guessing around midnight??
Saturday: Race Day
Woke up on time around 5:50am. While driving in on Friday, I realized the house was actually about 25minutes from the race site, which bumped up my schedule for the morning a bit.
Wednesday, July 31, 2013
A nursing dietitian's half marathon nutrition plan
This weekend I will be competing in The Legends Half Marathon in Michigan. It will be my longest race since before I had my daughter. I had a great 5K this past St. Patrick's Day race in Naperville and prior to that did a 5-miler somewhere around 20 weeks pregnant. Since I am still nursing my 10-month old daughter, that adds a flair of complication to the day. So, this is a nursing sports dietitian's nutrition plan for her half marathon.........
Date of race: Saturday, August 3rd at 8:30am
Projected weather: 77 and sunny is the high for the day - guessing ~70 at the start. Should be shady as it is a trail run in a state park.
Expected course: Since rain is predicted Friday, I expect mud and standing water in some low-lying areas (bring it - just like H.S. XC!). Per website, mainly flat with a few short hills.
Friday
Traveling Friday in the afternoon to arrive by dinner time. Staying with family ~15 min from race location.
Dinner: Plans are to go out to eat. Have been to the restaurant before - huge menu, so shouldn't have a hard time finding something to eat. Generally my night before meal is pasta with grilled chicken along water and cooked veggies if I can get them. Water to drink.
9 PM EST snack: Will pack cheerios and milk with peanut butter (my go-to final snack)
Stretch, foam roll. Bed by 10PM
Saturday - Race Day
6:30 AM EST Wake up and pump while eating breakfast: White bagel with 2 Tbsp peanut butter and 1 Tbsp jelly, 2 cups Gatorade, 2 cups water (will have to bring all of this from home)
7: Emma up; hubby feed bottle. Will use a previously frozen bottle for this feeding in case she is up earlier than projected.
7:15/7:30: Leave for race; drink 1-2 cups water and eat 1 whole banana on way while mentally prepare for race
7:40/7:50: Pick up packet at race site; bathroom break
8: Warm-up, stretch
8:10/8:15: 1/2 cup water
8:30 AM race start - goal 8:15/8:25 mile pace - only water avail. at Aid stations from what can tell on website
3.2-mile: 1 cup water from Aid station
5.5-mile/~44 min in: 1 gu packet (will be carrying)
6.2-mile/~50 min in: 1 cup water from Aid station
7.5-mile: 1 cup water from Aid station
9-mile/~76 min in: 1 gu packet (will be carrying)
9.5-mile: 1 cup water from Aid station (last station before finish)
~10:20am: Finish!
Post-race: Grab water, banana & bagel from post-race food; peanuts will bring on own & immediately head to car to pump
Potential edits:
-I may pump additional 10 min after I pick up my race packet depending on how I feel.
-I may move up the first gu to mile 3 depending on how I feel race day. Unfortunately the aid station locations don't work perfectly with my typical fueling schedule.
As a whole, I'm feeling pretty confident and excited for this race. My training hasn't been 100% what I would have liked but I always got in the long runs and at least 1-2 shorter runs mid-week or substituted trainer workouts.
Come back next week to see my race report!
Be Extraordinary,
RDKate
Picture source: http://www.flickr.com/photos/peterm7/
Thursday, April 25, 2013
Does what you eat before a workout cause side stitches?
I have written blog entries on muscle cramping, but it suddenly occurred to me that I have never touched on side stitches. This likely crossed my mind because I was dealing with one that came on in the middle of a workout one day. But is there any correlation between side stitches and performance nutrition techniques?.....well, lets find out....
What is a side stitch?
Some athletes call it a stitch - some call it a cramp. It's that pesky, cramp-like pain that is localized usually on the side, just below the ribs. Sometimes it is accompanied by stabbing shoulder joint pain. The level of pain varies from mild to severe. Sometimes athletes can exercise through the pain, while at other times this is simply impossible and pace must be slowed down or stopped completely.
What is a side stitch?
Some athletes call it a stitch - some call it a cramp. It's that pesky, cramp-like pain that is localized usually on the side, just below the ribs. Sometimes it is accompanied by stabbing shoulder joint pain. The level of pain varies from mild to severe. Sometimes athletes can exercise through the pain, while at other times this is simply impossible and pace must be slowed down or stopped completely.
Wednesday, October 24, 2012
Bars, Bars, Everywhere: Picking the Best One!
Dear Readers,
Today please enjoy a guest blog by Carrie Banner Aprik, MS, RD. She is the owner of Nutrition4Motion, and is the consulting dietitian for Oakland University Athletics, Michigan State University Sports & Cardiovascular Nutrition, and elite figure skaters at the Detroit Skating Club. She also teaches an introductory nutrition course at Michigan State University.
Be Extraordinary,
RDKate
------------------------------------------------------------------------
Pre- and post-workout snacks should
have a 3:1 or 4:1 ratio of carbohydrate to protein. Certain bars on their own
can be used to achieve this ratio, or in addition other food. Bars used as
snacks at other times of the day should be chosen based on calorie needs. For
example, those looking to control body weight should choose bars that are high
in fiber, and low in added sugar and calories. Below is a table of my favorite bars
and their nutrient contents. It is important to remember that there is no
“magical” bar (no matter what the health food store tells you) that will
instantly turn you into an all-star athlete. Only the right combination of
nutrition and training can do that! A registered dietitian can help you plan
meals and snacks with the right bars for your calorie needs, taste buds, and
schedule.
*Small amount = <10% of daily value
Today please enjoy a guest blog by Carrie Banner Aprik, MS, RD. She is the owner of Nutrition4Motion, and is the consulting dietitian for Oakland University Athletics, Michigan State University Sports & Cardiovascular Nutrition, and elite figure skaters at the Detroit Skating Club. She also teaches an introductory nutrition course at Michigan State University.
Be Extraordinary,
RDKate
------------------------------------------------------------------------
On the list of most common
questions I get as a sports dietitian, “what’s the best bar?” ranks among the
most frequent. Bars – which refer to protein bars, snack bars, granola bars,
meal bars, cereal bars, etcetera – can be a useful tool for athletes who often
are pressed for time and need quick and easy foods that travel well and taste
good. The answer to the “best bar”
question depends on what role the bar plays in the athlete’s diet. The athlete
should first ask themselves:
Are you looking for a meal
replacement? Meal component? Or snack?
When are
you eating it? Pre-workout? Post-workout? Or some other time?
What
nutrients do you need more of – carbohydrates or protein?
Who knew picking out a bar could be so involved?!
For athletes, bars that provide
enough calories to replace an entire meal are hard to come by. A male college
athlete, for example, may need to consume upwards of 800 calories per meal. Would
a meal replacement bar fill him up? Certainly not! For most active people, even
those without extreme calorie needs, bars should more appropriately serve as
additions to a meal, and contribute additional nutrients that are lacking in
that meal. Every brand of bar contains different amounts of carbohydrates,
protein, and fats. Some are even enriched with vitamins, minerals, and/or
fiber. Here are some meal examples:
In
this meal, the bar provides additional carbohydrate and fat:
-4 oz grilled chicken w/1 tbsp
Italian dressing
-1 cup steamed vegetables
-8 oz low fat milk
-1 small apple
-1 package Nature Valley Oats ‘n
Honey Granola Bar
In
this meal, the bar provides additional carbohydrates, protein, and fat:
-6 oz fat free Greek yogurt
-1 cup roasted vegetables
-1/2 cup fruit salad
-1 small baked potato
-1 Kashi GoLean Roll bar
|
|
Calories
|
Carbohydrate (g)
|
Protein (g)
|
Fat (g)
|
Fiber (g)
|
Other nutrients*
|
|
Nature Valley Oats ‘n Honey Bar
|
190
|
29
|
4
|
6
|
2
|
Small amount of Iron
|
|
Kashi GoLean Roll Bar
|
190
|
27
|
12
|
5
|
6
|
Good source of 5 vitamins & minerals; moderate amount
of 4 vitamins & minerals; small amount of potassium
|
|
Luna Bar
|
170
|
27
|
8
|
5
|
5
|
Good source 19 vitamins & minerals; moderate amount of
5 vitamins & minerals; small amount of potassium
|
|
Clif Bar
|
230
|
44
|
9
|
3.5
|
5
|
Good source of 8 vitamins & minerals; Moderate amount
of 14 vitamins & minerals, small amounts of chromium & potassium
|
|
Soy Joy
|
130
|
16
|
4
|
6
|
2
|
Small amounts of potassium,
vit A, calcium, & iron
|
|
Power Bar
Performance Energy Bar
|
230
|
45
|
8
|
3.5
|
2
|
Good source of vit C, calcium, & iron; moderate amount
of thiamin & riboflavin, small amount of potassium
|
|
Nature Valley Trail Mix Bar
|
140
|
25
|
3
|
4
|
3
|
Small amount of iron
|
|
Kind Bar
|
180
|
23
|
3
|
10
|
2.5
|
Moderate amount of vit C & calcium; small amount of
iron
|
*Small amount = <10% of daily value
Moderate amount = > 10-20% daily
value
Good source of = > 20% daily value
Wednesday, July 4, 2012
How I Had Success Using My Mental Game
It was when I started working down at IMG Training Academy in the summer of 2009 that I was first introduced to the area of sports psychology, or mental conditioning. As a runner for many years, it was an area I had never heard of, but that made complete sense. [Ever heard the term, "Running is 90% mental"?] According to the Association for Applied Sport Psychology (AASP), sports psychologists help enhance sport performance in a number of ways, such as by: reducing performance anxiety, improving concentration, building self-confidence, and increasing and maintaining motivation. During my time at IMGA, I was able to sit in on a few of the mental conditioning sessions and experienced firsthand the critical role these professionals play for the development of the total athlete.
I was reminded of my interactions with these sports psychologists after competing in The Downer's Grove 5-mile road race last week. There is no logical reason why I should have done as well as I did, and I attribute much of the success to mental conditioning.
Coming into the race, I had been battling shin splints for about 5 weeks. At 25 weeks pregnant, I had already decreased my pace significantly, but knew that it was the extra belly weight that was wreaking havoc on my legs. Prior to the race, my training runs (if you can call them that) had consisted of 5-10 minutes of a warm-up at which time I was forced to walk due to the severe pain. The remainder of my workout was a run-walk combination of about 3 minutes running and 1 minute walking. As you can imagine, I went into race day fully expecting to have to walk, but actually determined to run. From a fitness standpoint, even though I had not run more than 2 miles over the previous 5 weeks, I was confident I could in fact run the 5 miles, as I had still been training in the pool, on the bike, and on the arc trainer at the gym.
My warm-up before the race provided little reassurance. Same story: ran for 5 minutes, severe pain, walked back to the race start area. While stretching, I began thinking about the race. Instead of thinking "I can't do this - why am I even trying?", I thought, "I know I can do this; I will do this - I just have to stay confident". I lined up for the race with the same positive mindset.
As I began the race, I told myself to relax and pick a steady pace. What happened during the race still baffles me. Was I in pain? Absolutely. However, it was controlled enough that I could keep running. I repeated one phrase the entire race: Feelin' good. Yup - the ENTIRE 5 miles. Any time I felt myself starting to think otherwise, I pushed those thoughts out of my mind and went back to "Feelin' good". I can't tell you who was running in front of or next to me. I don't know who was cheering on the sidelines. It was as if I had tunnel vision the entire race, but all I could see was the finish line. I had steady, but bearable leg pain the first four miles of the rolling course. I didn't dare walk for fear that I wouldn't start running again. At the beginning of mile 5, my shin/calf pain cleared up completely. While the cardiovascular exhaustion began to kick in at that point, I was so overjoyed with the relief of the calf pain that I didn't care. I finished strong, but very ready to see that line.
Did I have a great pre-race nutrition and stretching program? Absolutely. Did the weather cooperate? Yup. Had I been training otherwise to be ready to run 5 miles? Sure. I don't discount any of those factors because clearly they are all important. However, I can say with 100% certainty that it was really the mental stamina that got me through this particular race.
Interested in working with a sports psychologist? Read more here.
Be Extraordinary,
RDKate
I was reminded of my interactions with these sports psychologists after competing in The Downer's Grove 5-mile road race last week. There is no logical reason why I should have done as well as I did, and I attribute much of the success to mental conditioning.
Coming into the race, I had been battling shin splints for about 5 weeks. At 25 weeks pregnant, I had already decreased my pace significantly, but knew that it was the extra belly weight that was wreaking havoc on my legs. Prior to the race, my training runs (if you can call them that) had consisted of 5-10 minutes of a warm-up at which time I was forced to walk due to the severe pain. The remainder of my workout was a run-walk combination of about 3 minutes running and 1 minute walking. As you can imagine, I went into race day fully expecting to have to walk, but actually determined to run. From a fitness standpoint, even though I had not run more than 2 miles over the previous 5 weeks, I was confident I could in fact run the 5 miles, as I had still been training in the pool, on the bike, and on the arc trainer at the gym.
My warm-up before the race provided little reassurance. Same story: ran for 5 minutes, severe pain, walked back to the race start area. While stretching, I began thinking about the race. Instead of thinking "I can't do this - why am I even trying?", I thought, "I know I can do this; I will do this - I just have to stay confident". I lined up for the race with the same positive mindset.
As I began the race, I told myself to relax and pick a steady pace. What happened during the race still baffles me. Was I in pain? Absolutely. However, it was controlled enough that I could keep running. I repeated one phrase the entire race: Feelin' good. Yup - the ENTIRE 5 miles. Any time I felt myself starting to think otherwise, I pushed those thoughts out of my mind and went back to "Feelin' good". I can't tell you who was running in front of or next to me. I don't know who was cheering on the sidelines. It was as if I had tunnel vision the entire race, but all I could see was the finish line. I had steady, but bearable leg pain the first four miles of the rolling course. I didn't dare walk for fear that I wouldn't start running again. At the beginning of mile 5, my shin/calf pain cleared up completely. While the cardiovascular exhaustion began to kick in at that point, I was so overjoyed with the relief of the calf pain that I didn't care. I finished strong, but very ready to see that line.
Did I have a great pre-race nutrition and stretching program? Absolutely. Did the weather cooperate? Yup. Had I been training otherwise to be ready to run 5 miles? Sure. I don't discount any of those factors because clearly they are all important. However, I can say with 100% certainty that it was really the mental stamina that got me through this particular race.
Interested in working with a sports psychologist? Read more here.
Be Extraordinary,
RDKate
Wednesday, February 15, 2012
Swimming Your Way to States
Swimmers - particularly long-distance swimmers - have a specific roadblock with respect to fueling: water. Sure, you can't swim without water, but you can't swim and DRINK water either. Since for most swimmers, stopping for a quick gulp isn't exactly an option, here are some tips to make sure you remain fueled and hydrated throughout the race.
1. Start early
It's important to sip fluids frequently not only during the day of the race, but also in the two days prior to race day. And don't make these fluids only water. Choosing low-fat milk, 100% juice, or even a sports drink will make sure that you're also taking in energy, vitamins, minerals, and electrolytes in preparation for your heat.
2. Be choosy
The key to being a good swimmer is efficiency and speed. In order to avoid feeling sluggish in the water, stick to low-fiber food the day of the race. Not sure what foods are low in fiber? Try these options: white rice/bread/crackers & canned/cooked fruit; avoid beans and fresh fruits/veggies. Why? While fiber is GREAT for you, it adds bulk and takes quite some time to make it through your GI system, which can be quite uncomfortable in the pool. So just for the day of (and I do mean that - ONLY the day of) competition, go low-fiber so that you get the energy you need from your foods and then get rid of the extra waste quickly.
3. Don't give up too soon
Just because you're only two hours pre-race doesn't mean you can abandon all nutritional concerns. Because you can't stop mid-race (or sometimes even between events) to re-fuel/re-hydrate, it is imperative that you continue to fuel as close to the race as possible without causing GI distress.
Here is a sample fueling plan starting at two hours pre-race (assuming you ate a meal at 3 hrs pre-race):
-Drink 2 cups fluid (water or sports drink) 2 hours prior
-Drink 1 cup fluid + 1 banana + 2 Tbsp smooth nut butter 1 hour prior
-Drink 4 oz sports drink (if you can tolerate) or fluid 30 minutes prior
This is just an example - there are many snacks that would fit in that 1 hour time-slot. Think carbs + protein (and more carb than protein).
Many high school athletes have States quickly approaching, while collegiate athletes are prepping for Nationals in March with qualifiers in February. It's not too late to implement the tips above because these are meant for race day. However, if possible be sure to try race day nutrition in practice first.
Good luck swimmers!
Be Extraordinary,
RDKate
1. Start early
It's important to sip fluids frequently not only during the day of the race, but also in the two days prior to race day. And don't make these fluids only water. Choosing low-fat milk, 100% juice, or even a sports drink will make sure that you're also taking in energy, vitamins, minerals, and electrolytes in preparation for your heat.
2. Be choosy
The key to being a good swimmer is efficiency and speed. In order to avoid feeling sluggish in the water, stick to low-fiber food the day of the race. Not sure what foods are low in fiber? Try these options: white rice/bread/crackers & canned/cooked fruit; avoid beans and fresh fruits/veggies. Why? While fiber is GREAT for you, it adds bulk and takes quite some time to make it through your GI system, which can be quite uncomfortable in the pool. So just for the day of (and I do mean that - ONLY the day of) competition, go low-fiber so that you get the energy you need from your foods and then get rid of the extra waste quickly.
3. Don't give up too soon
Just because you're only two hours pre-race doesn't mean you can abandon all nutritional concerns. Because you can't stop mid-race (or sometimes even between events) to re-fuel/re-hydrate, it is imperative that you continue to fuel as close to the race as possible without causing GI distress.
Here is a sample fueling plan starting at two hours pre-race (assuming you ate a meal at 3 hrs pre-race):
-Drink 2 cups fluid (water or sports drink) 2 hours prior
-Drink 1 cup fluid + 1 banana + 2 Tbsp smooth nut butter 1 hour prior
-Drink 4 oz sports drink (if you can tolerate) or fluid 30 minutes prior
This is just an example - there are many snacks that would fit in that 1 hour time-slot. Think carbs + protein (and more carb than protein).
Many high school athletes have States quickly approaching, while collegiate athletes are prepping for Nationals in March with qualifiers in February. It's not too late to implement the tips above because these are meant for race day. However, if possible be sure to try race day nutrition in practice first.
Good luck swimmers!
Be Extraordinary,
RDKate
Wednesday, October 19, 2011
Detroit Marathon Race Report
Well it was an interesting first marathon this past Sunday. Many of you visited my blog last week to read my nutrition plan. Today I will report on how well the plan worked and how I fared in general.
The Summary (the short version)
Event: Detroit Marathon - Sun, Oct 16th
Actual Weather: Cloudy, spitting rain, 50-55 degrees
Actual Start Time: 7:10am
Actual Pace: 8:58/mi
Actual Finish Time: 3:54:32
The Story (the long version)
Friday
It was quite the crazy weekend for me. My fiance and I drove from Chicago on Friday afternoon to go to his little brother's football game on Friday evening. After 3 hours of sitting in cold, pouring rain (but watching some good football I should I add), we then went back to his parent's house where we were staying that night. Since it was two nights before the race, I knew it was my important sleeping night. I went to bed early after some good stretching and rolling with "The Stick".
Saturday
Unfortunately it was not a good night of sleep for me - likely some race nerves combined with a few other factors resulted in only short episodes of deep sleep. I was up by 6:30am and we were on our way to East Lansing by 7:15am. We arrived on campus around 8:30am - in time to do some tailgating before the big Michigan State University vs. University of Michigan football game. While the weather again threatened rain, it was actually quite sunny and VERY windy the entire game. All day I felt good - was being very careful to drink my water and enjoyed some nice apple cider at the tailgate as well (non-alcoholic of course). I was leery of eating anything with mayonnaise or anything for which I wasn't sure how long it had been sitting out for fear of food poisoning. We stopped by the tailgate after the game (an MSU win!) and I actually caught myself eating a crock-pot creation of which I suddenly realized might have been sitting unrefrigerated all day. Luckily I quickly got rid of that!
My food on Saturday was very carefully selected - nothing high fiber but a good variety of carb and protein. I wanted to make sure everything could be quickly and easily digested. Saturday night we stayed at my uncle's house in St. Clair Shores and had a delicious pasta dinner (my favorite pre-competition meal). I again stretched very well, used The Stick, took a shower, and relaxed. Sleep that night was slightly better than Friday, but not by much.
Sunday- Race Day!
Race morning came quickly - everyone was up by 5am with an anticipated departure time of 5:30am. Of course with 5 people, that was not achieved; we were on our way by 5:50am. As soon as my feet hit the floor at 5am, I began my pre-race fueling: 2 cups water, 2 entire white bagel thins with 1.5 Tbsp on each, and 2 bananas. You'll notice this was a slight change from my plan as there was no jelly to be found at my uncle's house. I had brought all of my breakfast food to assure I had what I needed. Pre-race nerves delayed my ability to eat the food as quickly as I would have hoped. But I was able to finish everything by around 6am. I also drank another cup of water in the car.
We arrived at the course finally around 6:15am. Slightly too close for comfort for me, but there was nothing we could do about it. I started last-minute race preparations (put on my fuel belt, final stretches, last bathroom stop, etc.), and to my horror realized that my IPod was dead. I still have no idea how that happened but using it during the race was no longer an option. At the time I was worried about how this would affect my mental game, but as it turns out I think not having the music actually helped me keep my pace a bit better.
After finally finding gear check (located very inconveniently far away from the start), my brother (also doing the race) and I found our way to our corral (Corral E). Unfortunately we were so late that we had to be creative actually getting into the corral. But, alas we made it. I took a few final gulps of water (remember I was wearing my fuel belt - holding four 6-oz bottles of water, 5 gels, a headband and knee brace just in case) and our wave went through the start I'd say around 7:10am.
I had been warned by multiple people not to start out too fast. I'm glad they scared this advice into me. I planted myself firmly between the 3:40 and 3:50 pacers. Unfortunately they didn't pace too well. I realized quick I would have to figure out my pace on my own. Mile 2.75 or so started us over the Ambassador Bridge which meant a very long slow incline and then a decline down the other side. I felt really good the entire first half of the race. I found I didn't need the water at mile 2.5. I took the gels at miles 3.5 and 6 but used my own water to supplement. At that point we were in Canada, which was fun.
I took water at mile 8.5 (about 4 oz.). My gel at mile 10.5 was delayed as we were in the tunnel somewhere around then. The tunnel (between Canada and the U.S.) was surprisingly uncomfortable for me - it was 15-20 degrees warmer than the outside air, humid, and crowded. I had to keep myself calm as I ran the I'm guessing mile or so through the tunnel. After a blast of cold air coming out of the tunnel back on U.S. ground, I calmed down and felt better. I took my gel then. At the halfway point I was still feeling really good. I realized early on that an 8:40 pace was probably too aggressive and had decided to back off and listen to my body in order to pace myself. Therefore, my pace in the early miles was around 9min, then dropped to 8:30, then leveled off around 8:45. Again - that was purely based on how I felt my body was dealing with whatever pace I was running at.
After the halfway point, I was nauseous. I realized I just could not do any more gels and would have to switch to Gatorade. I did not drop my fuel belt as I felt comfortable with it on and wanted to keep it just in case I needed anything I was carrying. Since I had been training with it for months, I didn't feel it was holding me back at all. Starting around mile 15 or so, I completely switched to Gatorade and from that point on took 3-4 ounces of Gatorade at every aid station. Keep in mind it was cold and slightly rainy. I am a light sweater to begin with, so I wasn't too worried about hydration - I was more worried about keeping my energy levels up. Keeping my energy up kept my mind positive and focused to keep on running.
At mile 18.5 I took Gatorade and was still feeling okay (that's me in the blue top). Mile 19 took us out onto an island for the next 3.5 or so miles. This was when things started to go south. I had been feeling really great and quite positive the entire race up to this point. By the time I got to mile 19 (a bit over 3 hours in or so), it was like all of the muscles in my legs started to turn against me. I can definitely say at that point I had a slight anxiety attack and wasn't sure I'd make it. This was where the sheer mental fight started. I began thinking to myself, "I just need to get off this island. Get off the island. Get off the island."
Mile 20. Mile 21. Mile 22. Exit from the island up ahead. Mile 22.5 - this is where my fiance had said he would be waiting to see if I needed support from him. He ran the Chicago marathon last week and knew how much it helped to have someone run miles 23-25 with him. As I approached him, he said "Do you want me to run with you?". All I could manage was to nod. He ran with me from mile 22.5 until just before mile 26. I admit I had to walk for about 45 seconds in mile 24 and about 30 seconds in mile 25 (during an uphill). For me I needed to mentally refocus and the walking helped me do that. Believe me when I say that walking did not help with the pain and in fact made it worse (I wouldn't recommend it). But it did help me re-group and keep putting one foot in front of the other.
Mile 26. The finish I knew was just around the corner. I looked up and realized I'd have to do yet one more hill. The course was advertised as flat and fast but I would beg to differ on that. I used everything I had left to power up the hill, turn the corner and run to the finish line - about 300m ahead. At that point it was all sheer willpower. Physically I had nothing left.
I crossed the finish line in 3:54:32. Slightly higher than my original goal but still under four. I'm happy with that because I know I couldn't have gone any faster on that day. Looking back on the race and preparation, my nutrition was solid. I felt hydrated and energized before and during the race and had no cramping or GI issues (I attribute the nausea to anxiety). If I ever did another marathon the only thing I would change is implementing more cross training- specifically swimming - and being religious about lifting 2x/wk. I think doing those two things would have better prepared and protected my muscles for that 26.2 mile run.
After the race, I felt like I was in a daze. I slowly made my way to the food. I immediately drank an entire cup of Gatorade but could not fathom eating anything solid. I grabbed a bag full of food anyhow - knowing I would eat it eventually. I was so cold after I finished that I was shivering uncontrollably. My fiance got me a coffee and a hot chocolate (showcased in the picture below - that's my brother, James, on the right). I drank the hot chocolate and then was able to stomach chocolate milk and half of a muffin. After that, I slowly nibbled at more food until my appetite came back.
My favorite part of the day - the ice bath Sunday night. It took willpower to get in that ice bath, but that was easy after running 26.2 miles. Believe it or not, as I write this on Tuesday I remain only slightly sore and I know the ice bath, The Stick, my foam roller, and lots of stretching is the reason for that. I am grateful for the opportunity to run this marathon, as I know I now better understand the physical and nutritional demands of all you marathoners out there!
Be Extraordinary,
RDKate
The Summary (the short version)
Event: Detroit Marathon - Sun, Oct 16th
Actual Weather: Cloudy, spitting rain, 50-55 degrees
Actual Start Time: 7:10am
Actual Pace: 8:58/mi
Actual Finish Time: 3:54:32
The Story (the long version)
Friday
It was quite the crazy weekend for me. My fiance and I drove from Chicago on Friday afternoon to go to his little brother's football game on Friday evening. After 3 hours of sitting in cold, pouring rain (but watching some good football I should I add), we then went back to his parent's house where we were staying that night. Since it was two nights before the race, I knew it was my important sleeping night. I went to bed early after some good stretching and rolling with "The Stick".
Saturday
Unfortunately it was not a good night of sleep for me - likely some race nerves combined with a few other factors resulted in only short episodes of deep sleep. I was up by 6:30am and we were on our way to East Lansing by 7:15am. We arrived on campus around 8:30am - in time to do some tailgating before the big Michigan State University vs. University of Michigan football game. While the weather again threatened rain, it was actually quite sunny and VERY windy the entire game. All day I felt good - was being very careful to drink my water and enjoyed some nice apple cider at the tailgate as well (non-alcoholic of course). I was leery of eating anything with mayonnaise or anything for which I wasn't sure how long it had been sitting out for fear of food poisoning. We stopped by the tailgate after the game (an MSU win!) and I actually caught myself eating a crock-pot creation of which I suddenly realized might have been sitting unrefrigerated all day. Luckily I quickly got rid of that!
My food on Saturday was very carefully selected - nothing high fiber but a good variety of carb and protein. I wanted to make sure everything could be quickly and easily digested. Saturday night we stayed at my uncle's house in St. Clair Shores and had a delicious pasta dinner (my favorite pre-competition meal). I again stretched very well, used The Stick, took a shower, and relaxed. Sleep that night was slightly better than Friday, but not by much.
Sunday- Race Day!
Race morning came quickly - everyone was up by 5am with an anticipated departure time of 5:30am. Of course with 5 people, that was not achieved; we were on our way by 5:50am. As soon as my feet hit the floor at 5am, I began my pre-race fueling: 2 cups water, 2 entire white bagel thins with 1.5 Tbsp on each, and 2 bananas. You'll notice this was a slight change from my plan as there was no jelly to be found at my uncle's house. I had brought all of my breakfast food to assure I had what I needed. Pre-race nerves delayed my ability to eat the food as quickly as I would have hoped. But I was able to finish everything by around 6am. I also drank another cup of water in the car.
We arrived at the course finally around 6:15am. Slightly too close for comfort for me, but there was nothing we could do about it. I started last-minute race preparations (put on my fuel belt, final stretches, last bathroom stop, etc.), and to my horror realized that my IPod was dead. I still have no idea how that happened but using it during the race was no longer an option. At the time I was worried about how this would affect my mental game, but as it turns out I think not having the music actually helped me keep my pace a bit better.
After finally finding gear check (located very inconveniently far away from the start), my brother (also doing the race) and I found our way to our corral (Corral E). Unfortunately we were so late that we had to be creative actually getting into the corral. But, alas we made it. I took a few final gulps of water (remember I was wearing my fuel belt - holding four 6-oz bottles of water, 5 gels, a headband and knee brace just in case) and our wave went through the start I'd say around 7:10am.
I had been warned by multiple people not to start out too fast. I'm glad they scared this advice into me. I planted myself firmly between the 3:40 and 3:50 pacers. Unfortunately they didn't pace too well. I realized quick I would have to figure out my pace on my own. Mile 2.75 or so started us over the Ambassador Bridge which meant a very long slow incline and then a decline down the other side. I felt really good the entire first half of the race. I found I didn't need the water at mile 2.5. I took the gels at miles 3.5 and 6 but used my own water to supplement. At that point we were in Canada, which was fun.
I took water at mile 8.5 (about 4 oz.). My gel at mile 10.5 was delayed as we were in the tunnel somewhere around then. The tunnel (between Canada and the U.S.) was surprisingly uncomfortable for me - it was 15-20 degrees warmer than the outside air, humid, and crowded. I had to keep myself calm as I ran the I'm guessing mile or so through the tunnel. After a blast of cold air coming out of the tunnel back on U.S. ground, I calmed down and felt better. I took my gel then. At the halfway point I was still feeling really good. I realized early on that an 8:40 pace was probably too aggressive and had decided to back off and listen to my body in order to pace myself. Therefore, my pace in the early miles was around 9min, then dropped to 8:30, then leveled off around 8:45. Again - that was purely based on how I felt my body was dealing with whatever pace I was running at.
After the halfway point, I was nauseous. I realized I just could not do any more gels and would have to switch to Gatorade. I did not drop my fuel belt as I felt comfortable with it on and wanted to keep it just in case I needed anything I was carrying. Since I had been training with it for months, I didn't feel it was holding me back at all. Starting around mile 15 or so, I completely switched to Gatorade and from that point on took 3-4 ounces of Gatorade at every aid station. Keep in mind it was cold and slightly rainy. I am a light sweater to begin with, so I wasn't too worried about hydration - I was more worried about keeping my energy levels up. Keeping my energy up kept my mind positive and focused to keep on running.
At mile 18.5 I took Gatorade and was still feeling okay (that's me in the blue top). Mile 19 took us out onto an island for the next 3.5 or so miles. This was when things started to go south. I had been feeling really great and quite positive the entire race up to this point. By the time I got to mile 19 (a bit over 3 hours in or so), it was like all of the muscles in my legs started to turn against me. I can definitely say at that point I had a slight anxiety attack and wasn't sure I'd make it. This was where the sheer mental fight started. I began thinking to myself, "I just need to get off this island. Get off the island. Get off the island."
Mile 20. Mile 21. Mile 22. Exit from the island up ahead. Mile 22.5 - this is where my fiance had said he would be waiting to see if I needed support from him. He ran the Chicago marathon last week and knew how much it helped to have someone run miles 23-25 with him. As I approached him, he said "Do you want me to run with you?". All I could manage was to nod. He ran with me from mile 22.5 until just before mile 26. I admit I had to walk for about 45 seconds in mile 24 and about 30 seconds in mile 25 (during an uphill). For me I needed to mentally refocus and the walking helped me do that. Believe me when I say that walking did not help with the pain and in fact made it worse (I wouldn't recommend it). But it did help me re-group and keep putting one foot in front of the other.
Mile 26. The finish I knew was just around the corner. I looked up and realized I'd have to do yet one more hill. The course was advertised as flat and fast but I would beg to differ on that. I used everything I had left to power up the hill, turn the corner and run to the finish line - about 300m ahead. At that point it was all sheer willpower. Physically I had nothing left.
I crossed the finish line in 3:54:32. Slightly higher than my original goal but still under four. I'm happy with that because I know I couldn't have gone any faster on that day. Looking back on the race and preparation, my nutrition was solid. I felt hydrated and energized before and during the race and had no cramping or GI issues (I attribute the nausea to anxiety). If I ever did another marathon the only thing I would change is implementing more cross training- specifically swimming - and being religious about lifting 2x/wk. I think doing those two things would have better prepared and protected my muscles for that 26.2 mile run.
After the race, I felt like I was in a daze. I slowly made my way to the food. I immediately drank an entire cup of Gatorade but could not fathom eating anything solid. I grabbed a bag full of food anyhow - knowing I would eat it eventually. I was so cold after I finished that I was shivering uncontrollably. My fiance got me a coffee and a hot chocolate (showcased in the picture below - that's my brother, James, on the right). I drank the hot chocolate and then was able to stomach chocolate milk and half of a muffin. After that, I slowly nibbled at more food until my appetite came back.
My favorite part of the day - the ice bath Sunday night. It took willpower to get in that ice bath, but that was easy after running 26.2 miles. Believe it or not, as I write this on Tuesday I remain only slightly sore and I know the ice bath, The Stick, my foam roller, and lots of stretching is the reason for that. I am grateful for the opportunity to run this marathon, as I know I now better understand the physical and nutritional demands of all you marathoners out there!
Be Extraordinary,
RDKate
Subscribe to:
Posts (Atom)