Runner Nutrition and Going the Extra Mile

Forget not that the earth delights to feel your bare feet and the winds long to play with your hair. ~Kahlil Gibran

Some nutrition advise from Sports Nutritionist James Collins (from Meal Plans for Runners article):

Rest and easy days

• Less carbs, more protein
• Only one meal (breakfast or lunch) carb based
• Higher intakes of polyunsaturated fats
• Increased vegetable intake
• OK to experiment with new recipes, flavours and spices

Timing of easy run (around 30 minutes), in fasted state. By under fueling the muscles, the stress on them increases so that they adapt and become more efficient. This strategy also primes the body to break down fat and use it as fuel for training

Moderate training days

• Moderate intake of carbs and protein
• Intake can be reduced in evening
• Focus on low Glycemic Index carbs for sustained energy release
• Include polyunsaturated fats in your evening meal to promote the function of muscle cells
• Foods containing iron should also be included in three meals per week, which is vital for carrying oxygen to the working muscles and supporting energy production during endurance exercise.

Heavy training days

• Include carbs at all main meals
• Low Glycemic Index carbs for breakfast
• Higher Glycemic Index carb snacks for pre-training
• Limit fat
• Moderate protein intake
• Protein as recovery snack
• Up fluid intake
• Avoid spices, fatty or very high fibre foods

Below may be the answer to keeping energy levels high:

Registered for the Lime Rock Half

We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures that we can have if only we seek them with our eyes open. ~Jawaharlal Nehru

What's a good birthday present to get for yourself? This year I treated myself to a registration for the June 14th Lime Rock Half. And I added on the optional pint glass. Age group winners are given a pint glass as a prize, but I figured I better buy one, just in case I don't finish top of my age group.

The Lime Rock Half website lists the following details:

• ChronoTrack B-Tag Chip Timing by Yankee Timing
• Technical shirts and finisher medals for all Half marathoner
• 6 water stops and post race refreshments including fresh fruit and pastries
• A top notch make-your-own goodie bag
• 20% of all entry fees will go directly to support the Strong To Serve

The Lime Rock Park Half Marathon is presented by 3C Race Productions - the same team behind the New England Half Marathon Tour featuring the Wolf Hollow Half Marathon (NH), the Killington Half Marathon (VT), The Freeport Half Marathon (ME), the Fall River Half Marathon (MA), and the Colt State Park Half Marathon (RI). Might have to check out some of their other offerings.

HM Recap: Fargo, ND, May 9, 2015

The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience. ~Eleanor Roosevelt

Beat the traffic out of Minneapolis and made good time getting to Fargo on Friday. Braved the blustery winds to pick up our packets--winds that were a preview of race day.

Race day conditions:

• Cloudy
• Cold temps (started in the 30s and made it to the 40s during the race)
• Windy (Tina warned me that Fargo is always windy)

Highlights of the trip:

• Dinner at Spitfire with Tina's longtime friend Lisa and Lisa's daughter Molly
• Ran into a family from my church, two of whom were in the race
• Cool swag--a nice long-sleeved tech shirt and fabulous Under Armor drawstring bag
• Finally, a flat course
• The first 10 miles of the race (the last 3 were brutal running into the cold wind without a lot of energy left)
• Tina's first half marathon (finished 10+ minutes faster than me, my finish time was 2:31)
• Lunch with Tina's parents and Matthew

Pics:

Thanks to the race organizers for a smooth and enjoyable race experience!

Fargo Outlook

In the marshes the buckbean has lifted its feathery mist of flower spikes above the bed of trefoil leaves. The fimbriated flowers are a miracle of workmanship and every blossom exhibits an exquisite disorder of ragged petals finer than lace. But one needs a lens to judge of their beauty: it lies hidden from the power of our eyes, and menyanthes must have bloomed and passed a million times before there came any to perceive and salute her loveliness. The universe is full of magical things patiently waiting for our wits to grow sharper. ~Eden Phillpotts

Tina and I coordinated travel plans last night. (Matthew's coming--Yay!) Planning to meet Tina's friend for dinner at Spitfire. Menu has some pasta options, though the spit roasted chicken sounds appetizing, combined with mashed potatoes and bread for a little carb loading.

Fargo weather forecast for tomorrow:

It might be 40° at race start and 50° at the finish. I'm not looking forward to an indoor start, being dressed for running in the 40's. The race organizers warned of how loud the starting pistol will sound indoors. Tina noted how she can't imagine nearly 6,000 people on the dome floor. It's going to be crazy commotion between the full start at 7:30 and the half at 8:00. I'm so excited!

Fargo Race Week

We are the music makers,
And we are the dreamers of dreams,
Wandering by lone sea-breakers,
And sitting by desolate streams;
World-losers and world-forsakers,
On whom the pale moon gleams:
Yet we are the movers and shakers
Of the world for ever, it seems.
~Arthur O'Shaughnessy

The trip to CT for the Lime Rock half is going to be book-ended by trips for work--one to Irvine and one to DC. I looked for an alternative race in DC in June. No luck. Other plans mean a trip to San Jose after DC. June is going to be a super busy month.

Getting really pumped about the Fargo race this weekend. Got the Race Week update yesterday. Packet pickup is open until 9:00 pm on Friday. Pre-race party at Buffalo Wild Wings. The Fargodome opens at 5:30 am on Saturday. Start time is 8:00 for the Half. Will probably opt out of the 27-mile pub crawl Saturday afternoon and concert Saturday night.

Ride 7s on sale

Sanity and happiness are an impossible combination. ~Mark Twain

Stopped by Start Line and acquired a pretty purple-ish new pair of Ride 7s today. On sale. It's my lucky day!

I just registered for Bellin Women's Half Marathon!

So be sure when you step, Step with care and great tact.
And remember that life's A Great Balancing Act.
And will you succeed? Yes! You will, indeed!
(98 and ¾ percent guaranteed)
Kid, you'll move mountains.
~Dr. Seuss, Oh, The Places You'll Go!

I just registered for Bellin Women's Half Marathon!

My dad, bless his soul, is always looking out for news that's relevant to me. Today he called with an opportunity to run a half marathon in September in Green Bay. Yes, I'm already running one in September in DC. And yes, I'll be running two weekends in a row. But there are a lot of attractive features about the Green Bay event that made me decide "What the heck, might as well run two":

• A women only event (never done one of those before)
• The course is follows the bay so will be scenic
• It's in late September so should be good weather
• Much of my family lives in or around Green Bay and can be there to cheer me on