The Plan (Part 2 - Nutrition) + Final Training Update

Run the first part with your head, the middle part with your personality, and the last part with your heart ~Mike Fanelli

One aspect of racing I previously did not have a need to consider, outside of a solid pre-race breakfast, was my nutrition intake.

For all race distances up to a half marathon, you can easily get by using your stored glycogen levels and course provided water/sports drink. The marathon is a different animal though. Athletes more or less have 1800 - 2400 of available glycogen stores before they 'hit the wall.' For everyone except elites, this means they will run out of fuel before the finish line. This means you need to replenish your calories/carbohydrates/electrolytes during the race to prevent falling apart during the later stages.

Practicing hydration and nutrition intake during training is arguably as important as the running itself. Showing up unprepared to the marathon is practically guaranteeing a poor performance. So we did our research; had some successful and unsuccessful trials during long runs, and came up with our strategy.

Both of our preferred nutrition was the Clif Shot Blok with caffeine. These are gummy chews that surprisingly taste good, but most importantly are easy to take down after 2 hours of running. Three bite-size pieces contain 100 calories and 24g of carbs.

We both will space out our nutrition intake roughly every 4 miles through mile 20. I plan to consume 500 calories worth, while Christine is targeting 400. We will bring an extra portion for reserves. Each shot blok should be taken with water; so the intake will be timed with arriving at aid stations.

Here's the aid station / nutrition plan:

Aid station #1 - Mile 2: Gatorade
Aid station #2 - Mile 3.75: Water & Shot Blok
Aid station #3 - Mile 6: Gatorade
Aid station #4 - Mile 8.5:  Water & Shot Blok
Aid station #5 - Mile 10.5: Gatorade
Aid station #6 - 12.75: Water & Shot Block
Aid station #7 - 14.75: Gatorade
Aid station #8 -  16.5: Water & Shot Block
Aid station #9 - 17.5: Gatorade (if needed)
Aid station #10 - 18.75: Gatorade
Aid station #11 - 20: Water & Shot Block
Aid station #12 - 21.25: Gatorade
Aid station #13 - 22.5: Gatorade or Water
Aid station #14 - 24: Gatorade or Water
Aid station #15 - 25: Gatorade or Water

Hopefully, this strategy will avert the bonk!

Other nutritional related thoughts:

- Last big meal 36 hours before race
- Begin carb loading 7 days before race
- Expect to gain a few pounds during the last week of taper; but should definitely ease back on calories to limit this
- Race day breakfast should replicate what was eaten before every long run during training
- 10 minutes before race top off with 4 - 6 ounces of gatorade
- Introduce nothing new to your system beginning 72 hours out from race
- It's perfectly okay to walk or at least jog through aid stations - may be helpful to practice this

Training Update

Taper is going well. It's 11(!!) days out from the marathon and today was the last short tempo run. Mileage has been cut back from a peak of 56 two weeks ago to 41 last week and now to 32 this week. Overall, I'm feeling pretty fresh and strong. This lower humidity lately is helping as well. Christine decided to take up yoga-lattes classes to help strengthen her core the past several weeks; seems to be helping alleviate lingering hip related pain.

Pretty much on cruise control from here on out. Weather forecast is still early, but we're possibly looking at a race time temperature of 56, rising up to the mid 60s at the finish with low humidity. Couldn't ask for better conditions.. as long as it doesn't rain.

I'll post again late next week with our bib numbers and tracking information if your interested in following us during the race.

This has certainly been an intense but fun journey this past summer. We will give it our best out there.

Love,
C & J