This Workout Wednesday email is our sixth of the training season and arrives with three months to go until the STL GO! 2013 Marathon and Half Marathon! Our group training runs have been fun and it's so great to see new faces each week. I'd like to remind all of you to keep in touch, even just for a friendly hello from time to time, whether you are able to make the Group Training Saturdays or not because I'd love to hear from all of you :)
Before digging into this week's coach's email, I want to take a pause and reflect on the most important aspect of what we do: fundraising. There is so much we can do to help save and improve the lives of patients and their families and all we need to do is look around us and we see just how much of a difference we can make. Make it personal, have pride in what you're doing, but be humble enough to know that the fight doesn't stop until we find a cure. Margie was one of my best friend's mother growing up. She fought a blood cancer for over 15 years. Each year she had a bout that she overcame until one time it was too much and she couldn't win that battle. But if it wasn't for the work that you and I do to raise funds for the research that LLS helps fund, we wouldn't have had her for as long as we did. Margie is one of the wonderful people I volunteer to do what I do.
Next training:
Saturday 1/12
7:45 am Mission Moment
8 am Start time
Forest Park Visitor's Center
What is the purpose of this week's training?
Incorporate nutrition and hydration as we begin to enter critical mileage thresholds
DISCOUNT DAY AT BIG RIVER RUNNING COMPANY ANNOUNCED!
I'm happy to say that we've secured a special discount day for ALL Team in Training participants on 1/24 ALL DAY LONG at ALL THREE Big River Running Locations!! There are three BRR locations across St. Louis so be sure to stop in and get 20% off your entire order! For locations click here. This is a prime time to get your next pair of shoes, some winter clothing, and my highly recommended 'fuel belts' and 'water bottles' for your training runs. These guys (and gals) are experts at what they do and can fit your properly and recommend what you need. Make sure to tell them I sent you and that you're part of Team in Training to get your discount!
Don't Forget to Like on Facebook
Run Coach Jeffrey. I post all of our photos and training tips to keep you motivated and having fun!
Topic this week: Hydration and Nutrition
The one thing I've been telling everyone at training is that training for an endurance sport requires experience to really nail down what is best for you when it comes to everything from apparel to food. While there are guidelines, you really need to try out a variety of options to see what's best for you. When it comes to nutrition and hydration it is the most important. Your body cannot function without proper fuel and fluids.
Short and sweet guidelines:
Hydration during the week
- Drink plenty of water, try to keep your urine clear or pale yellow at all times to stay well hydrated
- You don't have to only slurp down water to stay hydrated, plenty of foods have tons of water in them, for example:
- Tomatoes, broccoli, low fat yogurt and milk are all greater than 90% water
- Oatmeal is more than 80% water
- Coffee and sodas are mostly water, yes, but caffeine can dehydrate you so be moderate
- Cut back on the salt
Hydration during your workouts
- Everyone sweats in different amounts. Weigh yourself nude before your workout and then afterwards the same. How much did you lose? You want to replace this fluid during your workout by taking a fuel belt or water bottle with you.
- When you're thirsty, it's too late. Know how much fluid you lose and replace that during your workout.
- A general rule of thumb is to take about 6 ounces or so every 20 minutes.
- Alternate between a sport drink, like Gatorade or Cytomax, and water during your workout so you absorb enough electrolytes. At group training we will begin using only the drink that will be offered on the race day event.
Nutrition during the week
- Ideally, about 60% of your calories should come from complex carbohydrates. We're not body builders (or at least not most of us) so you don't have to bulk up on protein.
- 1 gram of carbohydrates is equal to 4 calories; you'll have to do a little math to calculate this based on what you eat. However, generally speaking, just take a look at your plate and is more than half of it carbs? Or is it fatty and protein?
- Oatmeal, whole grain pastas and rice, potatoes, and high fiber bran cereals are awesome sources
- Before your workout, eat about an hour in advance to allow digestion and energy absorption. A commonly good pre-run meal is a slice of toast with almond or peanut butter and cup of coffee (yes, it's ok to have coffee).
Nutrition during and after your workouts
- Now that we're getting into higher mileage, the rule of thumb is to consume energy every 45 minutes to 1 hour. GU energy gels and sports beans are great sources and available at Big River Running or other sports stores.
- Having a fuel belt is helpful to store your gel packs so you have them when you need them
- After your run is when you want to eat protein to help repair your muscles. Most any protein bars are great, but make sure they have carbs, too! Without carbs many people will find themselves getting cranky.
While this is a short and sweet list of tips, any of us coaches are available to answer your questions. Remember, the key is to try a variety of drinks and foods to see what you like best and what suits your tastes and tummy. Ideally, you want to know what's best for you so when event day arrives you know exactly what you need to avoid any issues.
I want to close this week's email again with reminding you how wonderful it is what you're doing. You're efforts reach far beyond what you may realize and I know for me I realize this more and more everyday. You're a hero for the work you're doing. Remember the reason always.
GO TEAM!
Jeffrey Promnitz
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