Half Marathon Race Preparation
| October 5, 2012 | Posted by Carrie under half marathon, nutrition, Running |
I’m running my 4th half marathon on Sunday – the Long Beach Half.
I’m not really a believer in the whole ‘carb loading’ thing for race preparation. However, I do make a few changes to my diet in the days leading up to a race. I cut back on the high fiber foods, limit dairy as much as possible and do make my meals a little higher in good carbs. Really, that means fewer salads, no apples for a snack and no yogurt. And usually a few meals are pancakes leading up to a race.
I start adjusting my meals three days before the race.
And, I up my water intake as much as possible.
Jason at Cook, Train, Eat, Race wrote a great article about how the timing of pre-race meals is really important.
I’m a firm believer that the last meal before your race is not going to provide all of the nutrition you need for your race. You need to prepare your body for a few days. I also think that the idea of the last meal ‘carb loading’ plan actually leads people to overeat at that meal which probably makes them feel worse come race morning.
I do plan out my pre-race meal, but I don’t count that it’s going to provide all the nutrition I need for the race. I plan it out as something that is going to taste good and be easy on my body the next day. This time around I’m planning on pizza for dinner.
I also take a few days off of exercise before a race. Yesterday was my last run. I went out for 3 easy miles – the first one was slow, and then I picked up the pace for each of the next two. It was super confidence boosting and I felt great when I was done. Today and tomorrow will be rest days.
How do you prepare for races? Do you start your race prep a few days early?
I’m linking up with Jill’s Fitness Friday Blog Hop. Go check out all the amazing fitness minded people.
Disclaimer: I am not a dietitian nor am I a running coach. I’m not certified in anything, I just listen to my body and do what feels good for me. Please consult a professional if you have questions about diet, nutrition and exercise.
Good luck this weekend! I need to start thinking about my nutrition a few days before my next race. Usually I don’t think about it until the day before. I’m sure it will make a big difference:)
hikermom recently posted..Three Things Thursday
That would be a great experiment, Ms. Coach
I bet your coaching clients will ask.
Have a great race! One can never go wrong with pancakes IMO. ; )
Nope. Pancakes are never wrong.
It really depends on the length of the race. I have a 5K on Sunday and I’m not worried about anything but the meal when I wake up. For my marathon, I cut out all fiber, dairy and sugar for 5 days.
I agree on the distance differences in race preparation, I think I didn’t worry too much about the 10K distance much before the day before, either. I hadn’t thought about cutting out sugar before a race.
I agree with Laura… I don’t think about it as much in the shorter races, but for a 10 mile and up I’m very aware the few days before of what I’m eating. I agree- the meal the night before doesn’t do a whole lot. Most of what I read says it’s good to get carbs two days ahead, and then eat a little lighter and blander the day of. I’m excited for you!
Laura @ Mommy Run Fast recently posted..How do you define beauty?
Thanks! I love big races like this that are close to home – I was just talking to the counselor at my son’s school and she’s running on Sunday too. So exciting.
For half marathons I’m much like you and start prepping a few days out. Pancakes are always in the mix and pizza dinner the night before the race is my go to meal.
Good luck this weekend!!
Michelle @ Running with Attitude recently posted..Midweek Motivation
Pancakes and pizza! Yippee. I need a shirt that says “will run for pancakes”
Yay, I can’t wait to hear all about it! I think pancakes sound like a great thing to eat in the days leading up to the race. I didn’t think about my diet too much, but I did focus on drinking a lot of water. I would say next time I’ll worry about food more, but honestly I’m not sure I want to run a half again. LOL
Jan recently posted..Why, Hello!
I may be on the same page as you on the running another half. I’ve got a 2nd half at the end of the month and then have no idea what I’m going to do next. Must drink more water.
My water intake and true rest days are the only things I do several days before a race. I just started looking at when and what I eat before a race and making some changes. Off to check out Jason’t article.
Have a great weekend Carrie!
Jill @ Fitness, Health and Happiness recently posted..Fitness Friday || September In Review
Thank you Jill. I hope Jason’s article is helpful to you.
I need to be better about pre race eating — and hydrating. Good idea on the fiber. I never really thought about that but that could really help my post race GI issues. The worst thing I ever did was go to my frirnd’s dinner party where I ate too much yummy homemade Indian food the night before the Army Ten Miler.
Homemade Indian food sounds amazing, but not before a race. It would have been hard to pass up.
I hope your race went well! Those pancakes look good, as always! I don’t really plan out my meals before a race. I just eat my normal food. I feel like it’s been keeping me going all through training, so why change at the last minute. Before my last marathon, I ate Mexican food. I usually save the big meal for afterward! Last time it was omelet brunch. This next weekend’s race will be finished off with some seafood!
Travel Spot recently posted..Harvest 10k
My after meal is usually a burger. This time I had a teriyaki burger with grilled pineapple. It was perfect.
[...] at the Chicago Marathon. I also enjoyed Carrie’s post (on Family Fitness Food) about her Half Marathon preparations. These inspiring women got me thinking about what I can do this week to prepare for the Army Ten [...]
[...] it hard to pass up an excuse to eat whatever I want. I was struck by a post that Carrie wrote about pre-race eating, where she discussed cutting back on fiber and other foods that might tax your digestive system. [...]