I’m just jotting down some things to remember for race day (and for the days leading up to it, so I can get used to a routine). These are mostly just personal reminders, but feel free to use them yourself!
Breakfast: 1/2 whole wheat bagel, spread with peanut butter and topped with sliced-up banana
Everybody loves orange slices
Especially after hills. The good people at the Seventh Presbyterian Church on Madison had big Tupperware containers full of delicious orange slices waiting for the marathoners right after that climb. Super nice of them.
Post-race popcorn is the best
My mum snapped this photo of me post-marathon.
That popcorn was amazing. I totally pigged out on it. (Get it? Pigged out? Yeah….)
Drinking Alcohol
See full article: http://www.runnersworld.com/article/0,7120,s6-242-302–7908-3-1X2-3,00.html
A little beer or wine won’t hurt your running (phew)–as long as you’re smart about it.
The Sipping Points
Before you pop that cork or beer cap, follow these guidelines to make sure your running performance never suffers
Wait 8–or Even 48
Everyone metabolizes alcohol differently, so you must take into account the way your own body handles alcohol. Some nutritionists advise skipping it for up to 48 hours before a long race, such as a half-marathon or a marathon, to ensure enough time for proper rehydration. Others say one glass of wine with dinner the night before a race shouldn’t cause problems as long as you’re also taking in plenty of water and carbs.
Eat First
Before lifting a glass at a postrace party, have a snack high in carbs and with a little protein (a bagel with peanut butter or a turkey sandwich on whole-wheat bread) and rehydrate with 16 to 24 ounces of water or sports drink for every pound of body weight you lost while you were running.
Just Add Water
To combat alcohol’s diuretic effect, drink an eight-ounce glass of water for every alcoholic beverage you drink.
Remember to Sleep
A glass of cabernet with dinner may be okay; partying all night at the bar is not. Getting too little sleep before a big training day or race affects balance, sharpness, coordination, and endurance–similar to too much alcohol.
Count Calories
On average, a five-ounce glass of wine has about 100 calories (the same size glass of sweet dessert wine has about 230 calories). A 12-ounce can of beer contains around 140 calories. And a one-ounce serving of spirits like rum, vodka, gin, or bourbon has about 65 to 80 calories–but mix it with juice instead of club soda and that number will rise considerably. A large piña colada can have upward of 300 calories and lots of fat.
Got milk? Milk– It does the body good!!! Peak bone mass is 30 yrs old…so get as much as you can before it’s too late!
The Best Food for Runners: Next time you are out shopping don’t forget to add these to the cart! “The 15 foods runners need every week for good health and top performance!”
Almonds Salmon
Eggs Whole-grain bread
Sweet potatoes Frozen Stir-Fry Vegetables
Whole-grain cereal with Protein Whole-Grain Pasta
Oranges Chicken
Canned Black Beans Frozen mixed berries
Mixed Salad Greens Dark chocolate
Low-fat yogurt
For complete article : http://www.runnersworld.com/article/0,7120,s6-242-301–10200-0,00.html?cm_mmc=nutrition-_-2008_02_07-_-nutrition-_-SHOPPING%3a%20Best%20Foods%20for%20Runners
Slash the Fat!
When baking foods such as cakes or cookies, cut the fat by substituting applesauce for the butter or margarine. Trust me it works and most can’t even tell the difference! It’s healthy, makes the cake, cookies, etc more moist, and therefore in my opinion, makes the food taste better. Now you can indulge in your favorite treats without the guilt!
Are you getting enough potassium? Potassium is a mineral that works with sodium (also a mineral) to balance the fluids and electrolyte levels in your body. And since steady fluid levels help to regulate your heartbeat and prevent muscles from cramping, potassium is of particular importance to runners.
High-mileage runners may want to take in closer to 4,700 milligrams (you can safely ingest three times that per day), but these amounts are easy to attain by eating a varied diet that consists of lots of fresh, unprocessed foods.
See complete article at http://runnersworld.com/article/0,7120,s6-242-300–8955-3-1X2X3-4,00.html
Ok, so we knew this before, but now it’s really true. Oatmeal = healthy.
Lucky for me, my office has cups of instant oatmeal in the kitchen. [I know, I took the image from the Quaker website. I'll bring my camera in to work soon and get an action shot.]
It’s that time of year. The beginning, that is. Resolution time. I actually managed to achieve all of my 2007 resolutions (including run a 1/2 marathon and then a full marathon by the end of the year), so I’m hoping that 2008 will be just as successful. Here’s the list:
We’re Jenny and Kayleigh, two cousins who are training for assorted events leading up to (eventually) an Ironman triathlon. This blog exists to keep us in check and (sometimes, when we remember to) log our training. We’ll also post about events, nutrition, fitness apparel, and anything else we can think of that relates to running, biking, and swimming.
