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. 

How to be a professional triathlete with celiac - tips and tricks

This week, I am so excited to interview my good friend and professional triathlete, Robin Pomeroy. I met Robin many years ago when she first started triathlon. She has since developed into an amazing triathlete. What makes Robin so impressive is that she juggles her training while fueling gluten-free. Robin was diagnosed with celiac in 2004. Here are her thoughts on living, training and competing gluten-free and what she thinks about the whole "gluten-free diet" fad. 

First, tell me about yourself.

I aspire to take triathlon to the highest level I am capable of. I have a background in competitive swimming, bike racing, and running. I enjoy putting all three sports together now to compete in triathlon. I love the Olympic distance race, but have started racing the half distance this year as well. The two distances are unique and very different to train for, but I enjoy both.

I continue to work as well, and absolutely enjoy my career outside of racing. It is hard to juggle the demands of work and triathlon sometimes, but it keeps me continuously occupied. I thrive on a busy schedule; however, it’s important to keep a healthy balance of everything.

2015 marks my first year competing as a professional. I have launched a website, so you can follow me here: www.robinpomeroy.com, or at either of my social media accounts: Facebook or Twitter 

Tell me a little about how you were first diagnosed with celiac?

I found out I had Celiac about 10 years ago in 2004/2005. I was a serious high school and collegiate runner who suffered a femoral neck stress fracture that was 80% of the way across the bone - almost causing me to have a hip replacement. Thankfully, it was caught and I had an emergency surgery to pin it up. About a year later, I fractured the other femoral neck, but did not need surgery for this one. Between these fractures, I had blood work and other tests done that revealed some major deficiencies. I was anemic, amenorrheic, osteopenic, and low in many other vitamins and minerals. The combination of these deficiencies and the serious fracture(s) I had led my primary care doctor to refer me to a gastroenterologist, who in turn wanted to test for Celiac Disease. I am thankful that my doctors were insightful enough to test for Celiac Disease because it was not as commonly diagnosed in the U.S. back in 2004.

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. 

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: 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.

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/

Athletes: 4 ways to ruin your spring season

We are almost to March, which means many of you are about to start the spring season (either in competition if you are a high school/college athlete or in training if you have spring/summer races planned). You have waited all winter to get to this point. You are determined this will be your best year yet. But little do you know, you may be making huge mistakes with your nutrition that will cost you big come game/race-day. Looking to ruin your season? Try this............

1. Don't eat breakfast
Breakfast is the most important meal for athletes. It re-plenishes muscles after an overnight fast. It also gets muscles ready to work that day - regardless of what time your training session(s) will be. Skipping breakfast forces the body to pull from other stores - often times this means breaking down muscle. Have an early-morning workout and think skipping breakfast is okay? Think again. You might as well skip the workout and keep sleeping. Not a breakfast eater typically? Start small - Greek yogurt, bagel with peanut butter, or a piece of fruit....and work up from there. Anything is better than nothing.

2. Don't sleep
Sleep is probably one of the most important things you will do over the course of 24 hours. Sleep is when your body repairs, replenishes and builds. In addition, the longer you are awake, the more opportunities to eat, which can mean too many calories coming on board. Trying to drop fat or gain muscle? Hoping to improve recovery and relieve soreness? Wanting to prevent illness and injury? Looking for more energy during the day or during training? Aim to get at least 7-9 hours of sleep on average to help that happen.

3. Don't eat any fruits and vegetables
No one likes them anyway, right? And you burn so many calories, you can eat whatever you want, right? WRONG. While getting enough calories is important, it's about quality within that quantity. Fruits and vegetables are essential to athletes. They contain vitamins and minerals that help with recovery of tired, sore muscles as well as metabolism of every type of food you eat. In addition, they help hydrate the body. Dehydration is the number one cause of nutrition-related performance deficit. Write down everything you eat for a day or two. Count the number of times you eat fruits or veggies. If it is less than 5, you have work to do. Five servings is the minimum, so get munching.

4. Don't worry about what you eat until the night before you compete
Ah - the pre-competition pasta dinner. The perfect start to a perfect game. While this may be true, that should not be the start of your performance nutrition. It is not just about what you eat the night before, but also the days, weeks and months before. So start assessing your intake now. Meet with a sports RD who can help you meet your athletic goals. Don't waste precious time by not helping your body train (and eventually compete) the way you want it to.

Be Extraordinary,


RDKate

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

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