Good Life 5k race recap and why getting injured may have been one of the best things that could have happened to me…

 

17 weeks. 119 days. That’s how long I went without toeing the line of a single race. Anyone who knows me as a runner – knows that’s a darn long time. I can still remember the twinge that took me over the edge. The moment I knew something was wrong. January 11th. I was finishing up the cool down of an otherwise good pre-dawn treadmill workout. I had decided to bring it inside due to the dark and cold temps. Out of no where, I felt a sudden pain behind my right knee. I tried to run through it as many of us mistakenly do. But this pain was too much. I shook it off – no worries I thought – I was done with the workout and it’d probably go away later. I finished up my morning routine – but the pain continued to linger.

Flash forward 3 weeks. This had been the longest I had been down and out and to be honest, it was depressing. I had a sprained hamstring and, per my MD, very weak hips and a somewhat severe case of pelvic tilt. A video gait analysis confirmed everything the MD said and then some. I run funny (which I know) and had been getting away with it for years. But it finally caught up with me.

I cried. I cried a lot. And I got even more depressed. I watched countless running friends prep for, race and PR big races while I could barely run a mile without pain. I was jealous. I had to block running posts and updates from my news feed. It was that bad. I had a lot of pity parties. Why me? You see – the last year and a half – I’ve struggled to stay healthy. I get to about the 2 week out point from a big goal race – and I get injured. I made every excuse in the book prior to those races. But now – I didn’t have a goal race. I had to face this thing once and for all. I could not continue this cycle.

After a couple rude awakening talks with my mom and boyfriend (who both deserve a gold medal for putting up with me during that time) I woke up one day and asked myself would it be so bad if I couldn’t race again. No, it wouldn’t. I realized that both running and racing had started to feel like something I had to do rather than wanted to do. And in that moment I knew that I had burned myself out. I actually had started to dread racing. I hated workouts. I despised long runs.

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Strength training has made a big difference

This injury allowed me to reevaluate what I was doing. It was time to work on why I felt inclined to push myself the way I have for the last few years. And it was time to re-develop my love for running while knowing that it does not define who I am. That I run because I get to. That when I’m healthy, I’m actually kind of good at it. And because I love it–the way it makes me feel alive, provides me with a break from stress (and shouldn’t add stress) and because I love the community. This injury would not break me. And even if I couldn’t race again – I needed to fall back in love with running.

So I started slow. I went to see an AWESOME physical therapist twice a week for 10 weeks who just gets it (have an issue? go see Bethany Ure at NovaCare in Park Ridge!). She didn’t tell me to stop running once – but she gave me parameters. I slowly started to creep up my mileage. Once I could run without pain for a couple of weeks, I decided to give back to the community and started pacing runners in the Chicago Endurance Sports (CES) spring training program. I stopped looking at my watch for paces and times. That and getting back to some of the basics (new shoes, extra strength training and a real focus on post-run recovery) resulted in a re-found joy in running and the process.

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Following my first pain-free run

About 2 months after the injury, I felt like I was ready to test the waters again. I started doing some light workouts and started working with my coach, Dan Walters (DWRunning) again. At the start of the year I had set some big goals. We reevaluated those and have set our sites on a late spring/early summer 1/2 marathon and a full marathon in the fall. This will be the first year in a while I will only run 1 marathon. And I’m quite happy with that. The new primary goal – find joy in the process and stay injury free. I could already tell that my head was in a better place as I actually started to look forward to workouts and long runs again.

 

Once I had successfully completed a couple of speed workouts with no lingering pain – and actually feeling stronger than ever – I decided it was time to sign up for a race. I was nervous. What if I embarrass myself? What will people say if I’m super slow? “What if, Allison?” Dan asked. “It’s your race. Run your race.”

He’s right (as he usually is). It’s my race and it doesn’t matter what anyone else runs, says or does. If I show up, put in my best effort and finish strong – there is nothing to be upset about. If I let my nerves get to me, focus on others, and run poorly – then I only have myself to blame. I decided on the Good Life 5k a local race that I’ve always wanted to do and one that brings a lot of the Chicago running community out to race.

The day before the race I decided to run with the CES folks for their 12-mile training run. Not my best pre-race decision. But this wasn’t my goal race either. Rather it was a race to get me over my fear of racing. To remind me this was something I love to do. I spent the day before pretty relaxed. Made dinner at home and tried to go to bed early.

I slept pretty soundly and woke before my alarm. I got up and made my typical pre-race meal before heading to Oak Park with my boyfriend for the race. It was a perfect day. A bit chilly but by the time of the race it was in the upper 50s, sunny and clear. I did my warm up – 2 easy miles and a couple of 100m strides and walked around. I ran into a few people I knew and said hello. I was beyond nervous though. My hands were shaking and my stomach was all over the place. I texted my coach who encouraged me to embrace the nerves. Use them to my advantage. I took a deep breath, kissed my boyfriend and found my way to the starting line.

Unlike most races – this one was separated by gender. The woman’s race first followed by the men an hour later. I wasn’t sure how I would feel about this but as it turns out – it was great for this race since the streets are pretty narrow and it allowed the pack to thin out relatively quickly.

Even though my coach suggested lining up farther back than I was usually do, a few running friends coaxed me into the front starting area. This could have spelled disaster for me as it was a very competitive group that showed up to race that day. I recalled my race plan – to go out smooth and controlled but not guns-a-blazing – and for once I listened. The gun went off and I settled quickly in to a slightly too fast pace – but one that felt good in the moment.

The Good Life Race
Crossing the finish line – trying not to collapse

The race itself is a blur – as it often is when I run 5ks (or any race for that matter). I made it through the first mile in about 6 minutes and change. I knew I needed to slow my roll as this was not a pace I had seen myself run in months. I settled into a more reasonable (but far from comfortable) 6:20 pace and started to employ my coach’s recommended strategy of picking runners to catch to take my mind off of the pain. A girl about 100m in front of me became the target. And I passed her at about the 2 mi mark. But after her, there was no one for a while. I tried to just push forward but it felt like the wheels might come off. And then a running friend who was spectating saw me and started cheering me on (thanks Dave!). He told me to pick up my feet and just keep going. Sounds pretty obvious – but in that moment it gave me something to focus on and that is exactly what I did.

That last 1/2 mile I clocked a sub 6 minute pace. I crossed the finish line and almost collapsed. I had tried not to set a time goal for this race. But deep down I knew I wanted to break the 20 minute mark. And I did. 19:40. Good enough for 15th female and 4th in my age group. Not my best but far from my worst. I was happy. But more importantly I was over my fear of racing and I had had fun!

Over celebratory omelets, pancakes and coffee, I reviewed the race with my boyfriend and realized the fire had been lit. I wanted more. But mostly – I want to feel like I did crossing that finish line. Strong. Fast. Joyful. 18077278_10100822044343378_7375491155167137691_o

So I’m ready for what’s next. And I’ve learned so many lessons. To never take this sport for granted. To take time for the little things because they really do make a difference. To listen to my body when it needs a break. To always run with joy in my heart. And that I am lucky – I get to run. I don’t have to – I get to (thank you Stephanie Bruce for sharing your inspiring story – which I just so happened to hear the day before my race!).

And special thanks to my love, Andrew — your support and motivation through all this has truly helped me more than you know. I couldn’t have gotten through this without you and I am so lucky to have you in my life.

Unfinished Business: 2016 California International Marathon Recap

To recap this race, I have to take you back a few months. Back to the completion of my 12th marathon (Grandma’s Marathon in Duluth, MN) – which I unfortunately didn’t recap (likely because I wanted to forget the experience as soon as it was over). That day was one of the hottest, most miserable races of my life (second only to 2012 Boston). Following that race I was disappointed. Disappointed that I had had an amazing training block and the only thing stopping me from getting that PR was the weather. I was crushed and the first thing I did following the race was turn my focus to the next one. Unfortunately, as can be expected, going head first from one training block into another block without taking any rest, and then being thrown a bunch of life curve balls – well it didn’t exactly lead to ideal conditions to PR less than 6 months later.

Reality Bites

I don’t want to make excuses. God knows I have them for this race. The bottom line – and it’s hard to face – is I could have worked harder, trained better, been more disciplined. But sometimes life gets in the way and we have to take a deep breath and slow down.

I spent the summer attending four weddings (and unfortunately, like the movie, a funeral), traveling, moving across town and starting a new job. And attempting to fit running in when I could. By the time October rolled around I was burned out. Like really burned out. So bad that the one thing I could count on to bring me joy, help me destress and work out any problems no longer brought that. It became a burden. Another thing on my to-do list. And I grew to wonder if I’d ever find that joy again.

Burn Out

I began to dread every workout and long run and found even easy days felt like a hassle. I started to count down the days until race day. I just wanted a break. I didn’t know how to shake my mood – just that I had to keep pushing forward.

Once I started my new job and got into more of a regular day-to-day routine, the joy of running slowly creeped back. It was gradual. But day after day, minute by minute, I started to enjoy running again. Some of it I can attribute to the cooler temps of fall. And some was inspired by watching my teammates crush the Chicago Marathon. A lot was watching my coach nail his marathon debut. But ultimately, what helped the most, was changing my attitude. I would do the best I could do in each run. It might not always feel good – but I would give it my best and I would be realistic going into this marathon. Unfortunately with less than a month to go, it was too late to hope that my fitness would catch up.

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The final long run

Two weekends before the marathon, I did my last long hard effort at Busse Woods. A slightly rolling trail in the northern suburbs of Chicago. It went about as good as it could go for me. 15 miles at marathon effort with a long warm up and cool down for a total of 20 miles for the day. I felt great – maybe this could go well. I treated myself to a mani/pedi and enjoyed a rest day. Two days later I woke up early for an easy 6-mile run. I was actually looking forward to it and really liked my changing attitude. Unfortunately, less than 2 miles into the run, shooting pain from my hip down to my foot caused me to cut the run short and walk home in excruciating pain (and tears). I contacted my sports chiropractor who graciously fit me in. After 30 minutes with him, I felt better – but nowhere near able to run a mile let alone 26.2 in less than two weeks. I was crushed. I talked to Dan, my coach, and he reminded me the power of the mind. Staying positive and doing everything I can to rehab my back/butt issue, was the only way I was going to get to that finish line.

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At the finish line of the Turkey Trot with my Uber Fan

 

Thanksgiving came and went and thanks to a very supportive boyfriend and his family, I hobbled my way through a Turkey trot and a couple treadmill runs. Gradually the pain started to subside and I was able to get my last week of workouts and easy runs in. I actually felt good and even nailed my last tempo run prior to the race.

Race Weekend

Heading into race weekend, I was full of nervous excitement. I enjoyed my shakeout run with my uber fan (boyfriend) followed by a quick stop at the expo and team lunch. We went back to the hotel after lunch and really enjoyed the rest of our lazy Saturday in California. Our team dinner came with more words of encouragement from our fearless leader and an early bed time.

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Pre-Race at the Expo

I awoke race day rested. For once. Typically sleep is hard to come by the night before any race – but especially a marathon. I was thrilled. I showered, at my pre-race meal and was off to the bus with my team. We enjoyed the quiet bus ride to the start. The race is a point to point race – from Folsom, CA to downtown Sacramento. We made our way to the port-o-potties. Let me tell you – these race directors are clearly runners. I don’t think I’ve ever seen that many in one place before.

 

We started our dynamic warm ups and tried to stay warm. Conditions were absolutely perfect for running – upper 30s to low 40s at the start and anticipated mid to upper 50s at the finish with barely a cloud in the sky. I decided I should use the bathroom one more time and realized I might not have enough time. Thankfully I did but had to sprint to the bag check – which was the likes of a mosh pit – then up to the front of the start line.

Let’s Do This! #TeamNoHeadLamp

I planned to start right behind the 3 hour group and attempt to negative split – go out in the 6:55-7 min/mile range then try to cut that down at the half mark. The anthem was sung, I lost my throw away shirt and we were off. The whole first 6 miles feels like a blur. I felt beyond amazing. My legs felt strong and I was keeping the pace in the easy range – well at least for the 2 miles. Then miles 3 and 4 I dropped closer to 6:40. I knew I couldn’t maintain that and slowed my roll. 5-10 continued in the 6:55-7min range and I was feeling great. I saw my coach and uber fan and smiled away.

Somewhere in between miles 4 and 6 I noticed a blind runner with a couple guides running about my pace. They were engaged in a pretty entertaining conversation so I latched on to them to take my mind off the race a bit. As we jogged along, I laughed along with their jokes and was inspired by this runner and his guide. Come to find out the guide was Scott Jurek! Pretty cool to say I ran about 10 miles with the Eat & Run author.

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Around mile 17

Half Way Still Means Another Half To Go

 

As I neared the half way point, one thing that started to catch up with me were the rolling hills. Going into the race, we knew it would be net downhill and a fast course – but that there would be a few hills. Well that was no joke. While the uphills weren’t too steep, the downhills started to just destroy my quads. And my legs started to feel it. I started to get into my head after mile 15 and it was all I could do to get through each mile. I had to break up the race into 2 mile increments. It’s amazing the mind games you play with yourself during a marathon. At 18, my butt/back started to remind me of the pain I was in a couple weeks prior. I really struggled through 22. At one point trying to cover up my watch – and even considering taking it off and giving it to my coach. Just before mile 20, I saw my uber fan and this time instead of a big smile, I told him ‘no pictures allowed’ and did my best not to cry.

As we made our way into the city, I realized – regardless of the time – I would finish this race. I would be ok. I started to recall the pre-race motivational text our fearless leader and coach shared with us – something about how Rob Krar runs his ultras without a headlamp — ensuring he finishes before dark. There was no turning back. If Rob Krar can run without a headlamp, I would finish this race. I didn’t need a headlamp. And I would finish with a reasonable time AND without stopping. I started to feel strong again and pick up the pace. I started to pick people to pass – and I did. I turned the corner and saw the finish line, my uber fan waiting for me, and I sprint to the finish – and almost collapsed in the arms of the volunteers handing out medals. I was so happy to be done running. I embraced my boyfriend (uber fan) and we made our way to the bag check. At this point, my legs felt like complete crap. I couldn’t control the muscle spasms and had to sit down. I started to cry as my boyfriend handed me my bag. His first time watching one of my marathons – I cannot begin to tell you how thankful I am and was in that moment to have him with me. His support – and encouragement – all those early mornings and moments when I know I was a lot to handle – well he deserves a gold medal. Needless to say – we both enjoyed that post race beer and celebration of a tough couple of months leading up to this race.

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Finish line smiles (and free beers!)

Gratitude

 

While it wasn’t my best race — it was so hard fought and one of the most humbling experiences I’ve had in a long time. I’m fired up for 2017. I left a lot of unfinished business out there on the roads this year. And now that my life is in a great place, I can’t wait to see what the future holds. But first – I’m taking a couple weeks off – enjoying some R&R – so I can start the New Year fresh and in the right mindset.

It’s amazing what the human body is capable of. Special thanks to all the support, well wishes and encouragement I received from friends, family, my coach/teammates at DWRunning and especially my uber (and super) fans. You are what helped me get to that finish line with a smile on my face. Here’s to a New Year with new goals, dreams and aspirations!

2015 Chicago Marathon Recap: Humbled, Thankful and My Legs are Ka-put!

2 marathons, 2 weeks, 2 countries = never again. This is what I posted to facebook immediately following the 2015 Chicago Marathon. Why? After returning from Berlin just about one week prior and trying my best to recover, my body ached all over. Besides the 2012 Boston Marathon, this had to be one of the worst, most painful, emotionally draining races of my life.

The Week Before

Leading up to race I did everything I could think of to rehab my legs and body to be in top shape come race day. I drank loads of cherry juice, ate clean with an emphasis on quality carbs, got a massage (thanks to the fabulous Terri at Urban Wellness Chicago), tried my best to get 8+ hours of sleep per night, kept my workouts to a reasonable pace, talked through my race plan with my coach at least twice, drank plenty of water and kept stress to as low a level as possible. Despite all my efforts – sometimes life just gets in the way. And I really can’t complain as some of the opportunities I had those days before the race will stay with me forever.

Mariano's Fun Run Group
Mariano’s Fun Run Group

The Thursday before, I had the chance to lead a group of local runners on a fun shakeout run through my role at Mariano’s. Joining me for the run, courtesy of PowerBar, was Josh Cox, American 50k Record Holder, PowerBar Team Elite and Desiree Linden, 2012 Olympian, Top American at 2014 NYC Marathon,Top American at 2015 Boston Marathon, PowerBar Team Elite. Both were beyond nice – wishing me luck in my effort at the marathon (neither ran this year). We had a great time and were able to capture a pretty epic group pic with my favorite view of the city skyline in the background.

Friday and Saturday I had to work the expo for Mariano’s as well as had the awesome opportunity to speak 4 times on the Runner’s World Stage talking nutrition for recovery and women’s running with another running great – a legend in my eyes: Joan Benoit Samuelson. It was truly and honor and a treat to hear her speak and I had to fight back tears as she recalled some of her best and worst running moments. As we walked off stage she took a genuine interest in my running history and goals for the marathon. I truly can not thank the folks at Bank of America and Runner’s World for asking me to participate in this awesome opportunity.

Speaking on the Runner's World Stage at the Marathon Expo
Speaking on the Runner’s World Stage at the Marathon Expo

As I made my way home on Saturday after the expo – after meeting my superfan and her friend for lunch and then dropping them off at their hotel – I couldn’t help but reflect on how lucky I was and that no matter how this race would turn out – the experiences in the days prior truly showed me that if you follow your heart and do what you love, things will have a way of falling into place.

I got home from the expo mid afternoon on Saturday. My feet were a bit achy from standing most of Friday and Saturday despite my efforts to stay off of them. I decided to get a pre-race mani/pedi. It helped – but my legs still didn’t feel fresh. I washed the negative thoughts from my head and fixed my typical pre-marathon meal – pasta with red sauce and a couple turkey meatballs and made it an early night – asleep by 9pm. For once, I slept so soundly, I wondered what was wrong with me when I woke up just before my alarm Sunday morning. I hoped my being well rested would pay off.

The Morning Of

As I always do, I had my pre race breakfast of a bagel, peanut butter and a banana, 2 cups of coffee and about 20 oz of Nuun and left for the start. I opted to take the L vs. a cab as I wanted to feel the energy from the other runners. For the first time in 2 years, I would not join my friends/family at the Chicago Endurance Sports Race Day Resort before the race as I had the fortunate luck to be placed in the American Development corral which has private area for athletes to warm up before the start. I’m not sure this was my best decision or that I would do it again – but I’ll get to that in a minute.

Before the Start
Before the Start

At about 7:15 we were ushered to the start line. The nerves were really going at this point. I was so close to the starting line and surrounded by folks I was truly just humbled to run with. I reflected on how far I had come – my first marathon hoping to just break the 4 hour mark to today, hoping to again break the 3 hour mark. I felt ready but was also ignoring some lingering soreness.

The Race

The start was sudden – most of us not realizing the gun had gone off. I quickly settled into my usual too fast pace. I am notorious for going out way too fast – and despite knowing it for at least the first 5k, I managed to stick to that pace for the first 10k – just like Berlin. But unlike Berlin, once I settled into a more reasonable pace, I did not feel good. I was also being passed left and right by fit men and women from the A corral. My coach had warned me about this – and no matter how much I recalled his advice to not get caught up with it – I started to lose confidence. As we made our way through Old Town, I knew today was not the day. It was all I could do not to break into tears. I fought through it – but around mile 12 I started to feel deep pain in my glute – similar to what I struggled with most of July. I couldn’t help it and started to sob. Leave it to the race photographers to catch this fateful moment on camera. How was I going to finish this race?

About to Cry at Mile 12ish
About to Cry at Mile 12ish

I started to play mind games with myself – make it to the halfway point and you can visit a medical tent and consider quitting. So I did – with a new 1/2 marathon PR despite having slowed to almost a minute behind goal pace. OK – maybe not all is lost – I said to myself. So I went on like that – toying with the idea of quitting each time I passed an aid station/medical tent for the next 7 miles.

Around mile 18 I saw my superfan and her friend. There they were both smiling and screaming my name. I lost it – the pain was too much – but somehow seeing them pushed me through it. I would do my best to just finish. It was also about this point I recalled one of my favorite runner’s story (Dean Karnazes) about finishing an ultra on his hands and feet – crawling his way over the finish line. ‘Run when you can, walk if you have to, crawl if you must; just never give up.’ I would do this – if I had to – I would walk – and even crawl.

20 miles in I started passing people. I had no idea where it came from. I started to enjoy myself. The pain was still there – but at this point I knew I would finish and while I might not get the time I wanted – I knew I would accomplish another goal – 2 marathons in 2 weeks – both with respectable times that I could be proud of.

The Finish and Aftermath

With about 2 miles to go I saw my coach and another teammate and I screamed at them – it was great – their energy powered me through those last 2 miles and over Mt. Roosevelt. I turned the corner onto Columbus and picked up my pace for the last 400m. Seeing my superfan in the grand stands – it was all I could do not to fall apart again. I crossed the line at just over 3:05 – my fourth fastest time (of now 11 completed marathons) – and almost immediately fell down. My legs were shot. With the aid of one of the volunteers, I walked through the finish area, grabbing my free 312 and post-race refreshments. Finally – after what seemed like the longest walk of my life – I got to the American Development tent. I changed into some dry clothes and made my way to meet my superfan and some other friends at the Race Day Resort. Seeing her waiting outside the ‘Resort’ I broke down into tears again. She hugged me and said she was proud and I told her I had never wanted to quit so bad in my life. Thoughts of so many things carried me through – from knowing that the pain I experienced that day was only temporary to how lucky and appreciative I was just to be able to run and be healthy.

I met up with some of my other running friends who had had both good and bad days. The weather had been warmer than ideal and the wind surprised us all. We all hobbled our way home, cleaned up and then all met up again to continue to reflect on the race while celebrating with a couple more beers, lots of food and laughs. No matter how the race went, we all revelled in our the sense of accomplishing something great – of finishing something less than 1/2 of 1% of the US population (according to a 2012 Runner’s World study) have completed.

Celebrating the Day After with my Superfan
Celebrating the Day After with my Superfan

It’s taken me a bit longer to write this recap. I think because I’ve spent the better half of the last few weeks really reflecting on how lucky I have been this year. While the two marathons I had this fall didn’t go exactly how I wanted – I am fortunate to be surrounded by a supportive team, coach, family and friends and it has made all the difference. I honestly don’t know how to end this post – so instead – I’ll leave you with some quotes from Joan Benoit Samuelson that really resonated with me prior to this race and that I’ll take with me into future running adventures and races.

For my Fleet Feet Racing and DWRunning teammates – you make running fun!: ‘As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are.’

For my coach, Dan – thanks for all your support and positive energy this season: ‘Love yourself, for who and what you are; protect your dream and develop your talent to the fullest extent.’

To Jolice – my running buddy who listens to me no matter how silly my concern: ‘Years ago, women sat in kitchens drinking coffee and discussing life. Today, they cover the same topics while they run.’

And to the superfan – 11 marathons strong by my side – no quote could sum up how thankful and lucky I am to have you there for each marathon supporting me.

Cheers to you all!!

Race Day Nutrition: Practice Makes PRs!

With fall racing season around the corner — and many of you prepping for marathons — and my longest run of the season planned for this weekend, I thought what better time to revisit what to practice from a nutrition standpoint for race day. Just as you practice for the race with long runs, you should also be practicing what you’ll eat come the big day. Whether it’s your first marathon or tenth, you are likely striving to achieve a new personal record (PR as it’s commonly called in the runner community) and in order to do that, you need to practice.

breakfastPre-Race: at least two hours before your event, consume a meal rich in easy-to-tolerate carbohydrates – about 0.5-1g carbohydrate/pound body weight. For someone 120-150 lbs, this equates to about 90-115 grams of carbohydrate or about 360-460 calories from carbohydrates and around 400-600 calories overall. You want easy to tolerate carbs so that you won’t experience stomach upset around miles 2-3 (this is not the day to go high fiber in your breakfast cereal) and these carbs are meant to top off your glycogen stores (or the primary fuel we rely on for exercise) for the race – which can only happen with carbohydrates.   The goal of your pre-competition mean is something that prevents hunger during the race, stabilizes your blood glucose (or blood sugar) levels and adequately hydrates you. A little bit of protein and fat are good to help you maintain blood sugar levels and to prevent hunger pangs mid-race—but these shouldn’t be the sole focus of your meal. Below are a couple of good options, all of which you can obtain at your local Mariano’s. Make sure to include about 1½ -2 cups fluid with this meal as well to ensure adequate hydration pre-race. Water is fine – but a sports drink would also be a good option.

1 medium bagel + 2 Tbsp peanut butter + 1 medium sliced banana
Item Calories Carbs (g) Fat (g) Pro (g)
Medium, wheat bagel (Natural Ovens, 85g) 230 40 3 10
Roundy’s Organic Peanut Butter (2 Tbsp) 210 7 17 7
Banana (1 medium/126g) 112 29 0 1
Roundy’s Organic Honey  (1 tsp) 20 6 0 0
TOTAL 572 82 20 18
1 cup cereal + ½ cup milk + ½ cup blueberries + 6-8 oz orange juice
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Frosted Mini Wheats Cereal ( 1 1/2 cup) 315 68 2 8
Roundy’s Organic Skim milk (1/2 cup) 45 7 0 5
Blueberries (1/2 cup) 42 11 0 1
Fresh Squeezed Orange Juice (8 fl oz, available in the produce section) 110 27 0 2
TOTAL 512 113 2 16
½ cup oatmeal + 1 Tbsp sliced almonds + ¼ cup dried fruit (like raisins) + 1-2 tsp honey + 1 cup apple juice
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Quick Oats (2/3 cup instant, plain, prepared with water) 205 37 4 7
Roundy’s Sliced Almonds (2 Tbsp) 67 2 6 2
Raisins (2 Tbsp, unpacked) 54 14 0 1
Roundy’s Organic Honey ( 2 tsp) 40 12 0 0
Roundy’s Apple Juice (8 fl oz) 120 30 0 0
TOTAL 486 95 10 10
Nutrition information from items obtained at Mariano’s Bucktown store.

gelsDuring the Race: Hydrate smart – you don’t want to overdo it but you also don’t want to get dehydrated. I like to alternate between water and whatever sports drink the race offers every 2-3 miles. I don’t gulp it but rather take small sips and usually don’t end up drinking the entire cup. You want to take in about 8-12 oz/hour of fluid – about ½ of which is sports drink. After about 45 minutes, I recommend taking additional fuel such as gels or chews. You might not feel like you need this additional nutrition yet – but by taking in extra calories and electrolytes sooner than you feel like you have to, you are less likely to deplete your stores. Make sure to chase these with water (NOT sports drink) to ensure adequate absorption and to prevent stomach distress. Why isn’t a sports drink enough to maintain your energy during these longer runs? The gels/chews provide additional calories (more than you would get from just sipping on a sports drink throughout the race) plus an added boost of electrolytes (the most important of which are sodium and potassium). When we sweat, we not only lose water, but we lose important micronutrients called electrolytes. Electrolytes are important for fluid balance, muscle contraction and neural activity. When we get dehydrated or over-hydrate, we throw our electrolytes out of whack – which can negatively impact our race day performance and may be one of the main reasons people DNF (another acronym commonly used by runners, it means: did not finish).

To prevent fatigue, experts recommend 30-60g of carbohydrate per hour. So what does that look like? Here’s what I do: I try to take in about 12 oz fluid each hour – half of which is sports drink. I also take 2 energy chews every 45 minutes. This equates to about 115 calories, 30 g carbohydrate per hour. This is what works for me and what I have practiced. What works for you might be different – so make sure to figure that out now and NOT on race day. Here are how all the different gels, chews and beverages stack up. You might even try some more natural nutrition sources during the race – like raisins or applesauce. Just note – these aren’t going to have the same amount of sodium as something that has been formulated for endurance athletes – but I’ve known runners who have used a combination of these and all have had success. Again – it’s about what works for you.

Item Calories Carbs (g) Sodium (g) Potassium (g)
8 oz sports drink (like Gatorade) 55 14 95 37
6 Gatorade energy chews (1 package) 100 24 90 30
1 PowerGel 110 27 200 20
1, 1-oz package Roundy’s Raisins 90 22 5 220
1 (90g) Roundy’s Fruit Pouch (like applesauce) 40 10 10 65
Powerbar 240 47 200 105
Nutrition information from items obtained at Mariano’s Bucktown store.

chocolate milkPost-Race Recovery: the most important thing to remember post-race is to rehydrate and restore. This can be as simple as a sports drink and an apple or banana. If food sounds like the last thing that would appeal to you – try a smoothie or some toast. The sooner you refuel the better you’ll feel (I promise). After such a long bought of exercise, your body is in negative energy balance. In order to prevent further muscle breakdown, you need to further replace the glycogen lost as well as protein. Studies have shown that consuming protein within an hour post-workout can help enhance the muscle recover process. You want to aim for 1 gram of protein for every 3-4 grams of carbohydrate consumed, or about 35-50 g carb and 10-20 g pro in the first 2 hours post exercise. If you have no appetite, try small, frequent snacks every 15-30 min, such as:

Chocolate Milk
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Organic Milk (Nonfat/Skim, 1 1/2 cup) 125 18 0 12
Roundy’s Chocolate Syrup (2 Tbsp) 100 24 0 1
TOTAL 225 42 0 13
Greek Yogurt Parfait
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Plain Nonfat Greek Yogurt (1 container, 150g) 100 14 0 12
Blueberries (1/2 cup) 42 11 0 1
Roundy’s Granola (1/2 cup) 200 33 6 5
TOTAL 342 58 6 18
PB&J
Item Calories Carbs (g) Fat (g) Pro (g)
Roundy’s Wheat Bread (2 slices) 200 36 2 6
Roundy’s Organic Peanut Butter (2 Tbsp) 210 7 17 7
Roundy’s Strawberry Jam (1 Tbsp) 50 13 0 0
TOTAL 460 56 19 13
Nutrition information from items obtained at Mariano’s Bucktown store.

So what’s the bottom line?

  • Never try anything new on race day
  • What works for you may not work for others
  • Treat your long runs as an opportunity to try something new
  • Pre-race – focus on carbs/hydration
  • During – hydrate and adequate fuel
  • Post-race – recover with protein AND carbohydrates
  • Don’t take it your nutrition too seriously! Food is meant to be enjoyed!

(this post originally appeared on the Chicago Hyatt’s blog in advance of the 2014 Chicago marathon)