| Don't "Bonk" Your Disney Run |
| Health |
| Written by Theresa |
| Monday, 27 September 2010 07:08 |
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Some of my novice runner friends decided to take on a half marathon. I love to run but didn’t throw my sneakers in the ring for many reasons even though the run happens at my happy place Disney World in Florida and ends with a wine and dine event. What was I thinking? Oh ya, that wouldn’t have the time to properly train and prepare because this was a busy, busy summer/fall season. (Turns out many of them didn’t prepare all that well anyway but that’s another story). So, here we are, one week before the event and I know that it is a crucial training week. But it isn’t the run training that counts, it’s the eating. In short: · Muscles and liver store glycogen- a form of fuel that must be called upon for an endurance event. Most of us in our daily lives, or doing moderate workouts less than 60 minutes, won’t even need to think about storing, the body does it for us. Your body knows how to use and replenishing fuel easily when it doesn’t have to do something Herculean. But, when you are running a marathon, it matters what you have packed to get you to the finish line. Athletes call the running out of this fuel "bonking" and it is a terrible feeling of utter "I want to fall down" depletion. · There is a way to trick your body into packing more glycogen and it starts a week in advance. · Good hydration and proper electrolyte balance will help you recover So here’s the plan: 1. 7 days before the event, cut way back on carbohydrates. Think Atkins without all the fat. Lean meat, chicken and fish and steamed vegetables are your best bet. This will tip off your muscles that something has changed and prepare them to take the onslaught of their kind of fuel greedily in the next few days. 2. The onslaught of carbs for the 3 days before your run will be soaked up by the liver and muscles if they are in the oatmeal, whole grain pasta, brown rice form (rather than the white bread, twinkie) form. You will need to taper training during this period so as not to deplete all your, um, (carb eating) hard work. 3. Lots of water and fruit (or fruit smoothies) will keep your electrolyte (minerals in your liquid self) balance during this period 4. Epsom salt baths every night will help your body absorb more “recovery mineral. Stop two days before. That’s easy, right? Here’s what it looks like: 7 days ahead Breakfast 1 boiled egg, 1 glass of carrot juice, 1 pear Snack 1 handful of almonds and a glass of milk (move to pre-breakfast if u train in the am) Lunch Huge salad with tuna or chicken and chick peas +1 tbsp of dressing Snack 1 energy bar or whole grain muffin Dinner Chicken, fish or tofu the size of your palm+stir fried vegetables+1/4 cup brown rice +fruit salad
3 days before Magic Muesli (recipe in another blog) + 1 piece of whole grain toast Snack Fruit smoothie + breakfast cereal and milk Lunch 2-3 cups of brown rice or noodles with beans and vegetables Fruit smoothie + banana Snack Cereal bar + milk Dinner Baked potato + melted cheese +Steamed vegetables + fish Snack Rice pudding or oatmeal
2 days before stop Epsom salt baths
After the run, you really do deserve to treat yourself with all that Disney Hospitality Wining and Dining with Mickey and friends. See you at the finish line. |
