#34 of 52 - Snohomish Womens Run and WORDS ON FUELING YOUR BODY

Enjoyed this run yesterday! It was probably because the sun was out. It was along some fields and a river, and it was pretty. Dogs were not allowed. But my friend, Tami, was! She is recovering from plantar fasciitis so she did the 10K. We ran the first 3 miles together before she hit her turn-around point, and then I was alone. In an effort to find someone to converse with, I ran faster to catch up to folks and then slower to hang back for people. I wasn't making any connections and gave up after a few miles. About 1.5 miles before the finish, I came upon a young woman, Amy, whose earphones had quit working so she had music emanating from her pocket. Loving the song that was currently playing, I asked if I could run along and listen. I learned this was her first half marathon and we ran to the finish together.

Thanks to the Boeing Wellness Program, I received a pedometer in the mail last week (husband works at Boeing). I decided to wear it for the half marathon. I took 21,970 steps during the race. I wonder if anyone else has counted their steps on a half marathon. I bet they take fewer steps. I have a short stride. When I want to go faster, I don't lengthen my stride. Instead, I pick up my turnover. This is for 2 reasons: 1) I am so inflexible that I can't really lengthen my stride, and 2) I believe a longer stride means harder pounding on the body and increases my chances for injury.

Running to the finish with Amy

 



Tami and me with our finishers medals

 

FUEL. I would love to eat chocolate and pie and ice cream for every meal but, sadly, it just doesn't bode well for staying healthy. Instead, I try to balance my meals with carbs and protein. About 20 years ago I used a formula from SERIOUS Training for Endurance Athletes by Rob Sleamaker and Ray Browning to calculate how much protein I should eat daily and it was a high, seemingly unobtainable amount. I love the book and respect the authors so I've been trying to eat enough protein ever since. I eat chicken, eggs, and fish. I also use protein powder in smoothies. I grew up on a farm eating beef and I just don't crave it as an adult. My husband tries to get me to eat beans but they make my exhaust stink too much, even if I take Beano with them.

 

It can take a lot of experimenting to determine what works for race day nutrition. I've tried all kinds of things in training. Remember, NEVER TRY ANYTHING NEW ON RACE DAY. Go ahead and experiment with that, too, if you don't believe me. Luckily, I have a steel-lined stomach. I could eat a ham sandwich during a race and not be adversely affected. For race morning breakfast I usually skip the protein because I'm too lazy to cook that much. I make a bowl of oatmeal or Malt-O-Meal or rice cooked in milk. If I do chose to add protein, it's a hard boiled egg. During the race I eat a pack of Gu about every 45 minutes and chase it down with several big gulps of water. That's why I carry a water bottle with me on the half marathons. The flavors of Gu that I like are Salted Caramel and Tri Berry. I would really like to take Hammergel instead of Gu. Hammergel contains more complex carbohydrates that digest just a little slower than Gu so you don't see a big spike in blood sugars. Unfortunately, I used Hammergel during my Ironmans and while training for them and I can't bring myself to swallow another ounce of it. My stomach would be happy with it but I can't stand the flavor any more. If the race is offering sports drink at the aid stations then I'll take a couple of swallows of that along with way, too.

 

I have a friend (don't worry, Tami, I won't name names) who is at the other end of the spectrum from me. Her stomach is much more particular than mine. She shouldn't eat solids before a race (only a shake for breakfast), usually no gel during a race (can make her throw up), and no sports drink on the course (unless it is very watered down). It just takes time and experience to figure out what works for you!

 

Here is the water bottle I use. It has a zipper pouch that I put a tissue, Gu, and car key in.

 

My favorite Gu flavors: Tri-Berry and Salted Caramel. The salted caramel is surprisingly not too sweet.