Tips & advice from your coaches
Each weekly newsletter will include comments and
information from each of our head coaches. Happy
Training!
ATP
I need more carbohydrate dylithium crystals Captain!
You're body is a big chemical furnace and the main fuel is
carbohydrates. You can and will burn fat, but the workers who throw the
carb logs on to the fire throw the easiest logs that they find first.
And as you run along the body systems engineer (I think of Scotty from
Star Trek) is making adjustments as you run along. He's monitoring how
your body is doing and yelling in a Scottish voice "More forward
thrust. I can't keep this up much longer Captain, we're running out
of carbohydrate dylithium crystals. " Once they run out of carb
crystal logs they start looking for other things to burn and they throw
anything on the fire including muscle. That is why most runners are
lean. They can not keep muscle mass cause those little guys keep
throwing muscle logs onto the fire.
You can and should carb load before you make you star trek, I mean long
run. But those little workers can only store a certain amount of carb
logs in easy accessible areas before they start putting them in areas
that make your clothes tight. Hopefully you have been trying different
amounts and types of food to carb load upon before your longer test
runs. But you really should not eat 2000 calories before a race. Like I
said, those little guys don't know where to store them. So you will
need to plan to refuel while you run. This is something else you need to
be testing because as you run the little "Scotty" is diverting power
away from your forward protective shields as well as your stomach. So
grabbing a cheeseburger while you run is not a good idea. With power
drained from you stomach some complex food will not be able to be
digested. They just stay in your stomach and bounce up and down and up
and down and that don't feel good. And worse, when you stop running
and Scotty turns the power back on to your stomach, it gets upset
because it does not know what to do with all the stuff sitting there.
You might get sick and no one wants to step into that.
So before the race test out different types of carb logs, whether it be
the gu's, jelly beans or something else. Plan to take to the race what
works for you and the little workers, so that the little Scotty can say
"We're at full power Captain, I can give you warp speed!"
Keep Smiling,
Larry Graf - ATP Coach
Blue / Green
Greetings Blue / Green Group:
Carb Loading / Race Nutrition: Dr. Tierney will be coming to speak to us before the run on Saturday about nutrition. She'll have formulas for how many grams of carbohydrates you should consume per pound of body weight. If you follow the formulas, you may wonder how you'll be able to consume that many carbs, because you already feel so full.
When thinking of carb loading, we tend to think of rice and pasta. Don't forget that fruits and vegetables are also a source of carbohydrates. No rule says that you need to eat all of your carbs. Beverages such as milk, juice, and sports drink are also excellent sources of carbs. Snacks such as low fat yogurt are also a good idea. I will also eat food high in potassium (melon, avocado, bananas, etc.), and will add a bit of salt to my food 2-3 days before the event (even incorporating the occasional V8 into my diet).
Everyone does something different for breakfast. Come marathon day, I have two bananas and half a bagel with peanut butter. Many others consume pancakes or oatmeal, and will add a bit of protein to this. You should have already been experimenting with breakfast before your long runs, and be fine tuning this.
During the race, you should be taking in some form of carbohydrates. I take energy gels every 5 miles. I drink water to wash the gel down, but at other fluid stations, I'll also consume sports drink. Again, everyone is a bit different, and you just have to experiment with what works for you. Sports beans, electrolyte tablets, etc. are used by many other runners.
Happy Running!
Coach Rudy
Yellow
Hey there Yellow Runners-
What a bummer with the weather last week. I know that the rain was long needed, but not really during a run, right? Well, anyways, you never know what will happen on race day, so better to have already experienced it than not. Also wanted to wish good luck to the members of our group participating in the Chicago Marathon this weekend. Hopefully you feel well prepared and can still take some of the advice in regards to carb loading and nutrition from us.
With us getting closer to race day, I am sure you have heard us say it over and over again - the week of the marathon you need to carb load. Well, let me shed some additional light on this matter. First of all, race day nutrition planning should come easy to you once race day is approaching. Preparing for our long runs on Saturday should have given you a lot of practice, and a lot of opportunity to experiment with what works for you and what doesn't. NUMBER 1 RULE OF MARATHONING - DO NOT CHANGE ANYTHING ON RACE DAY! If it has worked for you all this time, then keep the routine. You will have one more really good practice day next week - the week of the 21 miler! This will be a great opportunity to make any tweaks in race day nutrition planning. Two good things to keep in mind - our final benchmark is on a Sunday (just like the race) and our race is in San Antonio. For those travelling there are often other things to keep in mind, as your favorite restaurant may not be in the city or near your hotel.
Now back to carb loading - you have to start loading up on carbs pretty much a week prior to the race. Take our last workout as the start to get ready for the race. There are certain formulas to follow based on your body weight, etc and those will be shared with you, but what I want to make sure you keep in mind is that this does not give you an excuse to eat pretty much anything you want. Be smart about the carbs that you are eating - popcorn, chips, and beer have carbs, but are not really the ideal race preparation. As you are loading up on carbs, you may see weight gain on the scale, or feel bloated - that is normal, so don't be alarmed.
At the end of the day, it is late enough in the season for you to know your body. A lot of you heard me last week, where I ran less mileage, because I had not been eating right, and I felt weak. As I mentioned above, if you have something that works, don't change it. I will be eating my Whole Wheat Organic Mac and Cheese with Spinach and Chicken the night before the race. Hopefully you will be able to have your GO-TO-Meal as well.
Have a good week everyone - and start thinking about that wonderful 21 miler coming up.
Svenja, Ron, Ross, Christi and Kim
Red
Most of you probably have a pretty good idea of what is working in your diet and what is not for your long runs. Now is the time to fine tune your nutrition and hydration plan for the marathon and the week leading up to the race. The most important rule of thumb before race day is to not try anything new. The night before the marathon it is traditional for runners to sit down to a huge plate of pasta and bread, but any combination of foods that are high in carbohydrates and low in fat will work. Sometimes you have to improvise with what is available as well, especially when traveling for a race. A meal that includes low fat meat like fish or poultry, vegetables, and a starchy side such as rice, potatoes or pasta will be fine. Stay away from buttery, cheesy, and creamy sauces and high fiber foods. Other things to avoid are salty foods and alcohol. You should also be getting some of your carbohydrates from sports drinks as well. It is not necessary to over stuff yourself with food, it will only make you feel bloated and slow at the starting line. The morning of the race, at least 2-3 hours before, be sure to eat a light breakfast; a bowl of cereal, oatmeal, bagel, toast, along with a sports drink or juice. If you have a hard time eating first thing in the morning, try a bed time snack high in carbohydrates and around 300-400 calories.
Things to remember: Food is fuel is that your body needs to perform. Eating well is part of the training. No diet is right for everyone. Long distance training is not a weight loss program. You need more than water to be hydrated. Hydration is important everyday. Use sports drinks. Eat after your workouts, it speeds up recovery.
The Alamo Series has a scheduled race this weekend; the Texas Med Clinic half marathon. Good luck if you are racing and see the rest of you at RGR.
Twelve miles this Saturday, then we have our 21 mile benchmark. You still have time to "practice your food plan" for the marathon. The key word "plan". If you have any questions please feel free to ask any of your coaches.
Orange
The Beauty of the Horrible Run
Mark Remy
Thank goodness for lousy runs.
I say this not because I'm a masochist (I'm not), or because I'm nuts (jury's still out), but because of a recent string of great runs.
Wait! Stop scratching your head and let me explain!
It all started about a week ago, as a few of us were wrapping up yet another marathon pace run. It was a brilliant early-fall day, and -- forgive me for saying so -- Brian, Jeff, and I were just nailing it. Mile after mile, boom-boom-boom, right on target.
Not only that, but the effort felt good. Smooth. Like buttah. The more I ran, the stronger I felt, right up to the closing mile or so, past the high school. This was the same high school we'd run past several weeks prior, finishing this same kind of run. Only that time,we'd all felt horrible. It was hot and sticky and I remember feeling like I was just crawling.
This run, though -- the one last week -- could not have felt more different. We were sailing. The effort was so manageable, the three of us actually chatted and laughed. Especially as we recalled that earlier, horrible run on the very same route.
And that's when it hit me: This great run we were having was actually sweeter because of the previous, lousy version. The whole world seemed more vivid, in contrast. We didn't know it at the time, but in a strange way, that horrible run was setting us up for something awesome.
Of course, this isn't a running thing, exactly. It's a life thing -- yin and yang, can't-have-good-without-evil, and all that. But running sure does provide a nice medium for it, don't you think?
Someone wiser than I said it best, back in the '80s:
You take the good, you take the bad
You take 'em both, and there you have:
The facts of life.
It's a sentiment worth remembering, because it comes in handy when that next bad run comes. And inevitably, it will.
We may curse them when they happen, but we need terrible runs in order to have terrific ones.
Whichever one you have next, enjoy it.
Thanks to Amber Alexander for posting this on Facebook! The worst that can happen is that you have the song stuck in your head all day! Good luck to the runners who are at the Tx Med Clinic Half on Saturday! Go Orange! Use this opportunity to practice your race plan and see how it works for half of a marathon. I'll be looking for an update on Facebook! (Friend me at Brian Kathy Seastrunk.)
Orange Zest is the Best!
Coach Kathy
Purple
"Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather."
John Ruskin
Aqua
As our Saturday runs get longer and the race gets closer, here are a few reminders about nutrition and hydration.
The plan is simple - eat lots of carbs, low fat and protein. This is carb-loading time. It is time to pack a little reserve to carry you through the mileage. That is not a free ticket to take it to the max though. Too much carb loading can leave you feeling bloated and heavy - especially if you aren't used to eating so much. Instead, follow your normal diet and add some extra carbs (pasta, potatoes, rice, bread) a day before a long run and a few days before the big race. Do not eat your last meal any time less than 12 hours before your race (7:30-8:00pm Saturday night). Don't try anything new before the race. Be sure it agrees with you. Try to avoid high-fiber foods like beans, broccoli and lettuce to avoid an upset stomach and other GI problems during your run. Also, start loading up on fluids. Sports drinks can not only keep you hydrated, but take care of the carbs as well. Avoid alcohol as it dehydrates you and interferes with your carb loading.
On race day, have your usual pre-run breakfast; like a bagel with peanut butter or banana and cereal. Try to eat at least 2-3 hours before the race. During the race, keep hydrating. Drink some fluids every 20 minutes and add some gels or electrolytes once you hit about an hour. You will want to re-fuel approximately every 20 minutes.
After the race, drink plenty of water and eat as soon as you can. Carb-reloading is just as important after a race as carb-loading is before. Nutrition and hydration is key to muscle recovery. Check with Laurel on Saturday about any specific diet questions you may have.
See you Saturday for 9, 10 & 11!
Coaches Laurie, Rose and Andy
Things to remember...
Carb Loading
Sat Oct 10
