Monday, September 1, 2014

7 Tips from The New Rules of Marathon and Half Marathon Nutrition Book



I just finished reading The New Rules of Marathon and Half Marathon Nutrition by Matt Fitzgerald. Here are just a few of the tips and suggestions that I found in the book.

7 Tips from The New Rules of Marathon and Half Marathon Nutrition
  • A high carbohydrate diet is good for runners. If averaging 1 hour of training a day, eat about 5 grams of carbs per kilogram of body weight. 
  • Do training runs with and without carbohydrates and always on runs longer than 2 hours.
  • Choose gels with more than one type of carbohydrate (fructose, glucose, etc.) for quickest absorption rate.
  • Eat or drink 10 grams of carbs per kilogram of body weight the day before race day.
  • On race day, don't consume more than 6 mg of caffeine per kilogram of body weight in total. 
  • Now that Matt is over 40 and because he wants to stay injury-free, he has been running every other day along with 5-6 riding sessions a week. He runs marathons off of this training with times comparable to those he ran 10 years ago.
  • Two twenty minute strength training sessions a week is a good idea.

You'll also find simple tips on tracking what you eat, half and full marathon race training plans using heart rate zones and simple recipes like apple maple pecan oatmeal (photo).

Have you tried any of the tips Matt suggests? Or would you consider trying them?

Thank you for your comments on my recent post about My 10 Year Running Anniversary! There are so many great reasons to run!

Thursday, August 28, 2014

Your Race Recaps! (8/29)



I'm happy to feature another week of runners and their race reports. Whether they ran 5K or 47.5 miles or something in between, they inspired me to get outside and go for a run. I hope these race recaps do the same for you!

5K:

Age Groups Rock blogger, AJH, ran Zoe's 5K (VT) coming in 2nd for her age group. The race raises funds to make homes accessible for those who are handicapped. Recognized by another runner because of her blog, someone surprised her with a "Hi, Age Groups"!

Peanut Butter Runner blogger, Jen, completed the OrthoCarolina Classic 5K (NC). She ran negative splits, set a new PR and finished in 21:55.

10K:

Running the Race blogger, Karien, came in 2nd at the Marrick Trail 10K (South Africa) with a finish time of 52:37. Sounds like her double stroller training runs are paying off!

Why Mom Runs blogger, Cheryl, completed the Saunders at Rye Harbor 10K (NH) in 47:11 - a couple of minutes faster than her goal time!

Half Marathon:

Apple Crumbles blogger, Joanne, came in 1st place in her age group at the Turning Stone Half Marathon (NY) with a time of 1:42 and her husband came away with a PR.

Eat Spin Run Repeat blogger, Angela, ran the Lululemon SeaWheeze Half Marathon (Canada) in 1:30:32. See her recap for great ideas on where to eat in Vancouver and to read about Lululemon's pre-race sale.

JerBear Shares blogger, Jeri, ran the Go Far Woman Half Marathon (ND) in 2:09:05. It was her 23rd half marathon.

JoZak Runs blogger, Joasia, represented Scotland at the Pike's Peak Ascent Half Marathon (CO). Although she had just recently run a marathon at the Commonwealth Games in Scotland, she pushed through to the end and ran from Manitou Springs to the top of Pike's Peak with a 7815' elevation gain.

Marathon:

Fun Fit Mom blogger, Angela, ran the Santa Rosa Marathon (CA) and finished in 3:44:26 with a BQ. Visit her blog for details on how the race went, beginning with an earthquake in the morning.

Laces and Lattes blogger, Jessica, completed the EndurRun Marathon (Canada) in 3:21:36. Part of her incentive during the race was the Nutella her friend had waiting for her at the finish line!

Other Distances:

Breathe Deeply and Smile blogger, Lauren, ran the Charles Street 12 Mile Race (MD) as a marathon goal paced training run. After 10 miles at goal pace, she picked up the pace and finished in 1:33:34.

Fuel Your Future with Tina blogger ran the Crim Festival 10 Mile Race (MI) in 58:55 and was the 15th female finisher. She's training for the Chicago Marathon in October.

NYC Running Mama blogger, Michelle, completed the 7.3 mile Falmouth Race (MA). She ran with Meb for part of the race and she finished in 50:28, which is a 7:13/mile pace.

She Runs Everywhere blogger ran the Howl at the Moon Race (IL). It's an 8 hour timed race held on a 3.3 mile course. She ran 47.5 miles and was the 3rd place female.

Monday, August 25, 2014

10 Year Running Anniversary

My Race Medals - I finally hung them up!
I'm glad that I took that first step out the door ten years ago even if I was wearing the wrong kind of clothes and shoes.

Becoming a Runner

Before the previous ten years, I ran with my teenage friends and later I ran with my daughter in a baby jogger. Then I took a running break for 13 years.

When I turned 38, one hot August afternoon I put on my tennis shoes, cotton t-shirt and denim shorts and went for a run. Since then, I've kept it up for 10 years.

Training Plan for Beginning Runners

I started with a free online Couch to 5K training plan. Running was hard, but I wanted to be more fit before I turned 40 so I kept at it.

3 Advantages of Running 

  • The Places, People and Wild Animals I See When I Run
  • The Feeling of Accomplishment After a Run
  • Eating more cookies!

Why Run?

I started running for a strong and healthy body and that's part of the reason I like to run now, but if I didn't like running, I'd pick another sport to focus on  like riding my bike. Most of all, I keep running because it's fun!

Why do you run? Do you keep running for the same reasons that you started running?

Friday, August 22, 2014

Your Race Recaps! (8/22)

Time for some more race recaps from around the web! This week, there are distances from two mile races to the marathon and scenic courses from the mountains to the sea.

2 Miles:

My Dirt Road Anthem blogger, Christy, ran the Quality of Life Race (MT) with her two children. Her kids came away with medals for 1st and 3rd place in their age groups and Christy came in 4th in her age group.

10K:

One Redhead and Lighthouses blogger ran the Beach2Beacon Race (ME). Joan Benoit Samuelson, Meb and Shalane were there and the view along the course was scenic since the race ran along the bay and the ocean.

10 Miles:

The Happy Runner blogger, Felice, completed the Clove Run 10 Mile Race (NY). This was a marathon training run that was sandwiched between two four mile runs. She finished in 1:27:19 and finished 3rd in her age group.

Half Marathon:

A Magpie in the Sky blogger, Stephanie, completed the Down Tow Up Flow Half Marathon (UK). The race had great views along the River Thames. She finished in 2:41:36.

Stuft Mama blogger, Kristin, completed The Finest City Half Marathon (San Diego, CA), a scenic race with views of the bay and the ocean. Her goal was to treat it like a long tempo run for her upcoming marathon in Hawaii and she finished in 1:39:50.

Two Running Sisters blogger, Erin, finished the Georgetown to Idaho Springs Half Marathon (CO). She stopped at every aid station for water in case the high elevation bothered her and finished in 1:43:09.

15.9 Miles/25.6K:

Visit Robin's Blog to read her recap of the ENDURrun 25.6K race (Canada). She finished in 3:33:08 despite steep climbs, uneven boardwalks and muddy trails.

Marathon:

Munger Runs blogger, Dave, completed the Pike's Peak Marathon (CO). The first half of the marathon involves climbing about 7800 feet. Then runners make a u-turn and run back down to the start. Dave finished the race in 6:21:49.

Visit Pat Rich's Running Blog, Run in Such a Way to Get the Prize, to read his Bear Brook Trail Marathon (NH) recap to see his detailed description of running his longest race ever, not finishing the race, but gaining new confidence about his ability to run long distances.

Wednesday, August 20, 2014

JavaPro Coffee & Whey Powder Drink Review

I was surprised to find an envelope with a packet of caramel JavaPro, a coffee and whey powder mix, in my mailbox recently.

Does It Taste Good?

I know I'm in the minority, but I don't drink coffee very often. When I do, it's mixed with something else like chocolate milk! I've tried a lot of whey protein powders that I didn't like, too, so I was surprised that I liked the flavor of the caramel flavored JavaPro.

The Specifics: Mixing It and Protein

Using my Cuisinart Smart Stick was the best way to mix it with water. The caramel flavored JavaPro has 20 grams of protein per serving, which I think is great.

Coffee and a Runner's Edge

Speaking of coffee, I recently read that caffeine may reduce tinnitus risk or ringing in the ears. Last week, I linked to a post that stated that Joan Benoit Samuelsen started drinking coffee at age 50 and that she thinks that it gives her an extra edge in running. I wouldn't mind some extra energy!