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Race Week Nutrition
• Marathon Morning Tips
• Running Checklist
• Walking the Marathon
Race Week Nutrition
The Haile Gebreselassie Marathon will be here before you know it. This race will be unlike any other marathon you have done, but what won’t be different is that the final few days before the race are absolutely crucial to how well you will run. What you eat and drink in these last days will be a significant factor in determining your marathon success. Here are some useful hints:
1. Carbohydrate-loading means more than just stuffing yourself with pasta and rice at every meal. Proper carbo-loading means fueling your muscles without eating too much or too little and without upsetting your digestive system.
2. Eat your normal carbohydrate-based training diet. Don't dramatically change your diet. By running less in this final week, you will give your muscles the opportunity to get fully fueled with the carbs that you would otherwise burn off when running.
3. You’ll probably gain a little weight this final week. Don't worry about it. You are running less this final week and that means you will burning less fuel. If you’re doing everything right, you should gain about two or three pounds which indicates your muscles are properly loaded with carbs.
4. Because you are running less this week than normal, you may become constipated. If this is a concern, eat such fiber-rich foods as bran cereal, whole grain breads as well as bagels, fruits and vegetables.
5. If diarrhea is a concern due to pre-marathon nervousness, stay away from the fiber, whole grains and excess fruits, vegetables and juices.
6. Include a little protein in your diet. Your body needs some protein on a daily basis to build, protect and repair your muscles.
7. Don't try any new vitamins, special supplements or magic energy drinks before the marathon. They won’t help.
8. Be sure you are drinking plenty of fluids all week. This is true before any marathon, but especially true for this race since it is an altitude of 5700 feet. Your urine should be clear and you should have to urinate every two to four hours. Keep a water bottle handy at all times this week.
9. The day prior to the race have a hefty carbohydrate-based lunch and normal portions of a time-tested carbohydrate-based dinner. Top it off with a bedtime snack, particularly if you will be unable to tolerate much food on marathon morning.
On Marathon Morning:
Two or three hours before the race, eat a light, easily digestible breakfast. Choose from cereal, bagels, oatmeal and a banana. Drink extra water up to an hour before the start. Drink another 10 ounces right before the start.
During the Marathon:
The temperature should be in the mid 60s at the start and dry. Regardless of the temperature, drink about eight ounces of water every 15-20 minutes during the marathon. That’s at least two cups. Maintain a normal blood sugar level by consuming 100 to 250 calories of carbohydrates every hour after the first 60 minutes of running. Slower marathoners can likely tolerate more. Use energy gels, Gu packs, Shot Bloks or Power Gel for quick, easily digestible carbs. If you intend to use energy gels, carry them with you.
After the Marathon:
If you’re hungry, eat whatever sounds good. You earned it. Just be sure to eat some carbs along with whatever you crave (potato, bread, rice) to refuel your severely depleted muscles. If you feel nauseous, have some brothy soup; the salt might help you feel better. Or try ginger ale or a cola with some saltines or other simple foods. Force fluids, until you have to urinate. If you plan to celebrate your HG Marathon finish with beer or wine, first drink plenty of water.