HOW TO: Competition Nutrition for Triathlon/Marathon

One of the top mistakes I see endurance athletes make is trying products or a fueling regimen for the FIRST TIME during a race. This is a horrible idea, as this can lead to GI distress, underfueling and bonking. Instead of waiting until race day, start thinking now about your race-day nutrition. When planning fueling, address each of the following nutrients. 

If you want a more personalized plan, find a sports dietitian who can create a race nutrition plan for you, or email me to help you out at RDKate@RDKate.com. 

Carbohydrates:
Competing less than 3-4 hours = 30-60gm carbohydrate/hour of competing
Competing over 4 hours = 60-90gm carbohydrate/hour of competing --> carbohydrates need to contain varied sources of sugar to decrease the chance of GI distress

Common carbohydrate amounts in race fuel:
8 oz sports drinks: 15gm
1 gel pack: 24-28gm
3 shot blocks: 24gm
1 medium banana: 30gm

5 things you should do now before your next marathon or triathlon

Marathon and triathlon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Even though it is only March, it isn't too early to get going with your nutrition plan. Here are 5 things you should do NOW before you step on the starting line.

1. Increase your fuel to cover your training
Every day, you need to cover for what you run, bike or swim. This is not just during the workout (though that is important too), but at meals and snacks outside of your workouts as well. Many endurance athletes do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day. 

What you should do the week before your marathon

I love the fall for so many reasons, and one of them is that marathons are in full swing. So many of my athletes have been training all year for this "A Race," so it is exciting to see what they accomplish. One question I often get from my marathoners is how they should be changing eating the week of the marathon. Here are a few tips to keep in mind during the 7-day countdown:

1. Know the course
I really hope you didn't wait until 7 days out to check the course, but I suppose now is better than race morning. Check the course online so you know where the aid stations are and what they will be handing out at each station. At which mile is the energy gel? Are the products being handed out ones that you have trained with and know you tolerate? If not, you need to come up with a plan B. You shouldn't be using ANY new products on race day. Know the course - and know it as soon as possible.

Athletes: Why you should start 2016 with a nutrition plan

If you are like many athletes, you are busy planning and preparing your workout and/or competition schedule for 2016. You carefully write your goals and select your competitions. You cycle your training during the year to match that plan. You measure your heart rate, cadence, mile pace and a myriad of other things you don't quite understand. What many athletes are missing is another type of plan - a nutrition plan. Whether it is your plan for day-to-day eating or fueling before or during a competition, missing a plan can have a big impact on whether or not you meet your 2016 goals. Here is why:

1. Planning your daily nutrition assures your body recovers well on a daily basis
Good recovery can ward off illness and injury as well as help your muscle properlys and fully adapt positively to your workouts. 

5 Things You Should Do Before Your Next Marathon

Marathon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Here are 5 things you should do NOW before you step on the starting line.

1. Increase your fuel to cover your training
Every day, you need to cover for what you run. This is not just during the run (though that is important too), but at meals and snacks outside of your runs as well. Many runners do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day. 

Sports Nutritionist's Race Report: Naperville Sprint Triathlon

This past Sunday, I competed in the Naperville Sprint Triathlon. It was beautiful weather, and I was excited to compete in my final triathlon of the season (my "A" race). 

Saturday: The day before
All day Saturday, I was focused on eating well and hydrating well. The week prior, I was lacking in the sleep department (the reality of two kids under 3), so I knew I needed to take care of myself nutritionally to avoid arriving completely exhausted on race day. Pictured is my lunch and dinner - lots of whole grains, veggies, fruits and lean protein plus some healthy fat. These are the pillars of great meals in general - but especially when preparing to race the next day. 

Lunch: Homemade pizza on whole wheat crust, salad w/ vinagrette dressing, watermelon, water

A Nursing Sports Nutritionist's Race Report: Twin Lakes Triathlon

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.

Sports RD Race Report: 9-Mile Ride N Tie

This past Sunday, my husband and I competed in a very unique race called a Ride N Tie: two people, one bike - start and finish together by leap-frogging eachother over a 9-mile course. Going into the race, we were unsure of our strategy since we had never done a race like this before. In retrospect, this was one of my favorite races I have ever done. It was SUPER laid-back - no timing chips, very basic race bibs, no finisher medals or food. But, there is something beautiful in getting a bunch of people together that just love to exercise.

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.

Closing Thoughts
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

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.

Nutritional To-do's in Preparation for Next Season

With the holidays over, the off-season continues for many endurance athletes. Others are starting the building phase of their training. Regardless of which category you fall into, there are things you need to do now to prepare you for racing season this spring, summer and/or fall:

1. Review
Review your race nutrition for your top 3 races last year. What went well? What went poorly? Did your nutrition limit your performance? Did you feel like you had enough energy for the entire race? Did you cramp or have digestive problems during the race? Next, review the season as a whole. How did your body and pace hold up? Were you sick often or nursing a recurrent injury? Did you lose or gain a substantial amount of weight? Answering these questions will help you set goals for next season as well as identify the problems you then need to take to a sports dietitian.

Racing with a stroller: A Simple How-To based on experience

 

This past weekend, I had the pleasure of racing a 5K while pushing my daughter, Emma, in her stroller. It was fantastic experience and one that I want to share with anyone considering doing the same one day.

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.

Before the marathon: Top 4 Nutrition Tips!

While many big marathons are over, a few still remain, including my city's inaugural Naperville Marathon on November 10th! For those of you with a race still in sight, here are the top 4 things you should be doing before race day...

1. Train your stomach, not just your muscles
A big mistake distance runners often make is forgetting to train their stomachs. Along with putting in those miles, it is important to practice fueling for race day. Race day is not a time to introduce new products (even sports drink), as your stomach may not be used to digesting during running. As soon as your runs become longer than 60 minutes, start adding in quick sources of carbohydrate such as sports drinks, gels, chomps, beans, dried fruit, or pretzels. Experiment with different products so you know what you prefer and what you tolerate both at the beginning and end of those long runs.

2. Know the course
While it is important to know the running course, you also need to educate yourself about the aid stations. Most (and by that I mean 99%) marathon races have the course map on the website. That course map will either include the aid stations or provide a different map of just aid stations. Know which product will be handed out where. Most marathons offer water and sports drink every 1.5 miles or so, but may add bananas or gu's/gels in the second half. Know what is available so you can train appropriately. Are they handing out a sports drink or product you have never tried before? Buy some of that product and train with it before race day to be sure you tolerate it.

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.

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/

Carbohydrate Loading: Why, When, and How

The Why
Fueling up properly before long-distance endurance endeavors >90 minutes with a high-carbohydrate eating plan will ensure maximum results during the event. Since glycogen (stored carbohydrate in muscle) levels decrease quickly during moderate to intense exercise, the body must be given ample carbohydrates (carb) in the days leading up to the event to adequately stock the muscles.
 
The When and The How: Proper Regimen

1.                              Begin by increasing carb intake to 8-12g/kg body weight for the first two of the three days prior to the event/race.

2.                              During this increase period, decrease training two to three days prior to the event so that your muscles have adequate time to become fully fueled.

3.                              Emphasize complex carbs (fruits and vegetables) and distribute them at all meals and snacks during the day, while avoiding simple carbs (sugars).

4.                              Resume your normal intake of carbs the day before the race or event (typically 5-8 g/kg body weight).

The idea is not to increase total calories, but to adjust intake to result in a greater percentage of calories from carbohydrate vs. protein or fat compared to normal.

Common Mistakes with Carb Loading
·         Neglecting the exercise taper. Failing to back off training for the 1-3 days before competition may compromise carb loading.
·         Fear of weight gain.  Carb loading may cause body mass to increase by up to 3-5lbs; this is extra water stored in muscles with the glycogen (stored carb). It will help delay dehydration during the event or race. 
·         Excessive fiber intake. It may necessary to limit fiber consumption in order to avoid stomach discomfort.
·         Consuming too many high-fat foods. Aim for a combination of high-carb, low-fat options.
·         Cutting out protein. A low-fat protein source should accompany carb-rich meals.
·         Not practicing an eating plan prior to competition. Rehearsing carb loading on an off week ensures that you know which foods give you enough energy and make you feel your best.

Sample menu for 145lb athlete
Breakfast:
1 cup OJ
Black coffee or tea
Breakfast burrito (one 8-inch flour tortilla + 1 scrambled egg + 2 egg whites + 1/2 cup black beans + 2 Tbsp salsa)

Mid-morning Snack:
1 cup low-fat milk
1 cup of whole-grain cereal

Lunch:
Water or unsweetened beverage
3/4 cup baked potato wedges with 1 Tbsp ketchup
16 carrots
Roast beef sandwich (one 2.5 oz whole-grain bun + 4 oz lean roast beef + 2 slices tomato + 1/4 cup shredded romaine lettuce + 1.5 oz part-skim mozzarella cheese + 1 tsp yellow mustard)

Afternoon Snack:
1 cup cantaloupe
1 Tbsp peanut butter
1 oz whole wheat crackers

Dinner
1 cup low-fat milk
3/4 cup flavored white rice with 0.5 oz slivered almonds
1 1/2 cups steamed broccoli
Stuffed, broiled salmon filet (5 oz cooked salmon, 1 oz bread stuffing mix, 1 Tbsp chopped onions, 1 Tbsp diced celery, 2 tsp canola oil)

After Dinner Snack
1/4 cup hummus
4-inch pita bread
3/4 cup blueberries


Be Extraordinary,


RDKate 

5 Performance Nutrition Tips to Fuel Your Marathon

Marathon season is in full swing! Many of you have already competed, but countless more have their sights on a fall marathon. Around here, the focus tends to be on the Chicago Marathon in October. Whether the marathon you have chosen will include 500 participants or 5000, there are a few keys performance nutrition tactics you should practice to set that PR come race day...

1. Train your stomach, not just your muscles
A big mistake I see long-distance runners make is forgetting to train their stomachs. Along with putting in those miles, it is important to practice fueling for race day. Race day is not a time to introduce new products (even sports drink), as your stomach may not be used to digesting during running. As soon as your runs become longer than 60 minutes, start adding in quick sources of carbohydrate such as sports drinks, gels, chomps, beans, dried fruit, or pretzels. Experiment with different products so you know what you prefer and what you tolerate both at the beginning and toward the end of those long runs.

2. Know the course
While it is important to know the running course, you also need to educate yourself about the aid stations. Most (and by that I mean 99%) marathon races have the course map on the website. That course map will either include the aid stations or provide a different map of just aid stations. Know what will be handed out where. Most marathons offer water and sports drink every 1.5 miles or so, but may add bananas or gu's/gels in the second half. Know what is available where so you can train appropriately. Are they handing out a sports drink you have never tried before? Go out and buy some so you can train with it - you never know whether or not you will tolerate it.

3. Frontload fuel
A key to marathon fueling is starting sooner rather than later. Any of you who have run a marathon before are familiar with that "22-mile wall"...it's that feeling you get somewhere between miles 19 and 23 when your body says "are you done yet?". Hitting the wall often means you have little motivation to provide fluid and fuel to your body anymore. Therefore, make sure you will be covered by starting fueling (i.e. something more than water) within the first 30 min into the race and then consistently every 30 minutes after that. This will also assure that your muscles have energy to get you through the ENTIRE race. This means better mile times and hitting that wall later rather than sooner.

4. Have a plan
Once you have checked out the aid stations and begun to train your stomach, start devising your fueling plan. This is perhaps the most important thing you will bring to race day. Decide what product(s) you will take at what mile markers. Will you use a fuel belt? If so, what will you carry? Will you take from the aid stations? If so, do you know what flavors of products they have and if you like those flavors? These are all important questions that should be answered weeks beforehand instead of as you are approaching that aid station on race day.

5. Commit daily
While it is important to plan for the race day itself, much of your success depends on your commitment to your intake on a daily basis. Poor fueling will lead to poor recovery, muscle breakdown, and ineffective training sessions. Make sure you are covering for all of those calories you are burning during training. That means eating at least every 4 hours during the day and fueling during your runs as well. Feel like you're eating all of the time? Good! That's a common feeling and often means you are doing things right. Not sure what you should be eating daily? Meet with a RD, CSSD who can help you come up with a fueling plan perfect for your needs and goals.

Be Extraordinary,


RDKate

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

My Marathon Nutrition Plan

Ever wonder how a sports RD fuels for a marathon? Are we all talk and no action? Well, here is my proof that I, too, create a nutrition plan for every race in which I compete. This week I'll tell you my plan; next week come back to hear how it went....to follow along the course as you read my plan, click here.

Event: Detroit Marathon - Sun, Oct 16th
Anticipated Weather: Sunny, 65 degrees
Start Time: 7am (wave start)
Approximate pace: 8:40/mi for first 13 miles; re-evaluate at the half
Goal Time: 3:45-3:50

4:45/5am - Wake up. Immediately drink 2 cups water followed by breakfast of 1 large bagel with peanut butter on half and jelly on the other half + 1 banana + 1 cup Gatorade at end. Eat all by 5:30am.

6am - Drink 1 c water + a couple of sips Gatorade (I tend to start getting nervous at this point, so too much Gatorade doesn't settle well)

6:15am- Drink 1/2 c water

6:30/6:40am - Be in start corral. If feel hungry at this point, will take a gel with water (will be wearing fuel belt to supplement water/gel intake throughout as needed - I trained with it so am used to it).

(Approximate start time 7:10/7:15am)

Mile maker 2.5 - 1 c water at aid station (I'm guessing will take in ~6 oz per cup)
Mile marker 3.5 - Start taking 1 gel after cross bridge (takes me a while to finish each gel pack)
Mile marker 4.25 - 1 c water at aid station to help digest gel
Mile marker 6 - Take gel
Mile marker 6.5 - 1 c water at aid station to help digest gel
Mile marker 8.5 - 1 c water at aid station
Mile marker 10.5 [~90 min in] - Take gel
Mile marker 11.2 - 1 c water at aid station to help digest gel
Halfway point - Reassess body's hydration/energy levels - mentally adjust nutrition plan as needed
Mile marker 13.7 - 1 c Gatorade at aid station + 1 c water if needed
[Mile marker 14 - Possibly drop fuel belt here to family member]
Mile marker 16 - Take Gu from aid station [if I don't get a berry flavor, will not take as I only like berry flavors - I will be carrying enough on me still so can just take one of mine]
Mile marker 16.2 - 1 c water at aid station to help digest gel
Mile marker 18.5 - 1 c Gatorade at aid station
Mile marker 20 - Take gel [~3.25 hrs in]
Mile marker 20.7 - 1 c water at aid station to help digest gel
Mile marker 22.5 - 1 c water at aid station
   Will likely take in little else at this point depending on how I feel as I will have taken in quite a bit throughout, though will reassess as pass two remaining aid stations.

After finish: Lay down and contemplate why I just put my body through that. Take in Gatorade immediately; solid foods as soon as can tolerate. Stretch. Go to lunch!

So, there you go. I should mention the gels I use are Clif Shots...for no particular reason other than I like the flavor, tolerate them, and (most importantly) have trained with them. Also, Gatorade is what is being provided on the course (and yes I have trained with it).

My plan comes down to taking in something approximately every two miles. This works with my pace and the weather I anticipate. Remember, EVERTYHING is individual! Also notice I'm trying to do a lot of front-loading (taking in more at the beginning of the race) because I anticipate having little interest in anything toward the end of the race except finishing.

Wish me luck!

Be extraordinary,

RDKate

CAUTION! Important Race Ahead!

It's crazy to realize we're almost through September. You know what that means - fall road races!!! From 5Ks to Marathons, September through mid-December is a popular time to race. It's getting too cold for triathlons and bike races, but it's still too warm for cross country skiing or snowboarding. I've got some friends getting ready for the Chicago Marathon on October 9th and I myself am preparing for the Detroit Marathon on October 16th. If you are closing in on your fall competition, there may be only a few weeks left to perfect your nutrition plan. Just like you train your muscles for exercise, you've got to make sure your stomach is ready as well. Just drinking a flavor of sports drink provided on the course that you normally wouldn't could throw off your entire race. Take these steps now to make sure you are ready......

1. Check how often there are aide stations on the race course. Is it every mile? Every 1.5 miles? Generally the longer the race the more aide stations, but you want to check that. I once ran a 10K that had NO water stations (it was pretty painful)! Figure out which stations you will need to stop at based on your planned mile pace. Remember: You should be drinking at least every 20 minutes.

2. Check what will be provided at aide stations. Just water? Water and sports drink? What type of sports drink and what flavor? Gu's or gels? How about real food like pretzels? If you want to use it during the race, you need to start training with it NOW. You don't know how your stomach will react to the nutrition provided if you don't try it ahead of time.

3. Once you complete numbers one and two, create (and by that I mean write out) your race nutrition plan and use it as soon as your next run. The best time to try your plan is on your next training run that is most similar to your race. For example, a 20-mile training run would be a great time to try a marathon race nutrition plan.

4. Don't forget about race morning. What will you eat for breakfast and at what time? Again - try it ahead of time to make sure it actually works for you....meaning you tolerate and it keeps you energized until you get to the starting line.

5. If you're planning to carb load the week of the race (defined as a calculated increase in carbohoydrate intake in the 2-3 days prior to the race - accompanied by a decrease in training), then you also need to try this ahead of time. Not everyone responds favorably to carb loading - especially if not done properly. Try it during an earlier week first to make sure you're ready. And remember that this type of carb loading is really only beneficial if your race is longer than 90 minutes. Not sure how to carb load? I think it's time to see a sports dietitian!

There are of course many other things you need to do in the days prior to the race, but completing steps 1-5 now will assure you arrive at race week confident, focused, and ready to implement your plan.

Be Extraordinary,

RDKate