Hope everyone had a splendid weekend.
Today started week two of my Couch-to-5k program. It was a good workout…a bit longer and further, but I must admit that I still have some doubts to my ability. When I “ran” on Saturday evening, I did 1.75 miles and my pace was nearly 16:00. However, this morning, I went 2.25 miles and had a pace of 15:09. Am I getting delusional or am I just slowly improving? Anyway, I also realized that I probably should invest in a decent heart rate monitor and watch to help me with timing and to optimize these workouts. Any suggestions for a good buy?
So, lately I’ve been reading snippet’s of Galloway’s Book on Running. I have found it to be helpful for the most part, though there’s some antiquated stuff in there that should probably be updated (I don’t know…I’m reading the 2nd edition – is there a newer one?) Thanks to Andrew and all the nifty online tools he uses, I doubt I’ll ever necessitate a handwritten runner’s log. All that aside, I was surprised to read that Jeff Galloway does not do the somewhat ritualistic “loading up of the carbs” the night before a race. In fact, he said that it might be best to eat nothing. Is he serious?
I know he’s Mr. All-American Runner, and obviously I value his advice (else why pay $14.95 for the book), but I can’t, for the life of me, fathom not having some sort of fuel to burn off. The race I did with my family in April, we definitely ‘carbed’ it up the night before. Whether or not it made or broke the race for me, I don’t know, but I do want to know what others think…
- What should one be eating before a race?
- What should one be eating before a regular workout?
- When and how much should be eaten?
The past two weeks I’ve eaten a little energy ‘cube’ with who knows what mixed with pistachios from a local store and a couple of pieces of dried fruit to give me a little boost before I start. It seems to be somewhat effective, despite the taste of the cube.
Bear in mind, I am a large man…I am almost 6’3″ and am pushing 365…maybe I’m nuts, but it just seems slightly asinine for someone of my stature to ever run on an empty stomach.
Can anyone give me their take on it?
Fat Guy in a Little Coat 
Jun 23, 2008 @ 13:56:30
Riiight. I’m not a big Galloway fan. I enjoy Higdon and John Bingham. Bingham is much more my speed.
Before my half marathon I had spaghetti…If I’m doing long runs I like spaghetti the night before.
For 5K’s I just try to eat something that I know doesn’t upset my stomach. You just don’t want to stuff yourself.
Baked potatoes have been highly recommended as well. Carb-loading isn’t as important as people assume. The new research coming out doesn’t push high carbs as much, it’s more the QUALITY, not quantity.
Basically, the night before a hard workout, long run, or race, eat nutritionally packed good-for-you foods. Don’t try anything new or possibly upsetting.
As for the morning of a big event, you want to eat about 2 hours before the run/whatever. Give yourself time to digest the food so you don’t…revisit it….Something with carbs AND protein is good. My nutritionist says try to get in around 12-15g of protein…Good morning things are bagles with peanut butter, banana’s and granola bars…again, something you KNOW doesn’t upset you.
My trainer had me eat the same thing every friday night and saturday morning for several weeks before my half marathon so that I KNEW what didn’t upset me and I knew what worked to give me the best workout.
Also remember to hydrate before the run/race….and I just realized how insanely long this comment is…so sorry…..I just get started and can’t shut up.
Shutting up now.
Jun 23, 2008 @ 14:27:32
hey there.
Im in a rush (if by rush you mean toddler is scraping at my legs WHICH I DO) but wanted to chime in and say that all my running friend/clients NO LONGER do the carbloading pre race.
(IM NOT A RUNNER. just a reminder DIZclaimer)
the majority of my clients ate prerace as they always did…about 40 percent carbs 30 percent good fats and 30 percent protein.
just a fast thought/my .02
Miz.
Jun 23, 2008 @ 14:49:21
I don’t think he says eat nothing the night before. He says just eat normal so you don’t end up upsetting your stomach.
He does say eat very little or even nothing the morning before a race and generally this is good advice as your body will use quite a bit of energy digesting food rather than powering your legs. Has to do with bloodflow I think.
I know for myself (and your mileage may vary) a small breakfast is better than nothing which is much better than a big breakfast.
Jun 23, 2008 @ 14:50:03
And for a HRM get a Garmin 305 with gps for when you run outside!
Jun 23, 2008 @ 18:10:05
Hello
I think I’m superstitious or something, because I still sort of “carboload” before a race even though it has, apparently, gone out of style. I tend to eat about 55-60% carbs anyway, so I up that to 65% ea. day 2 or 3 days before the race. The night before I eat an extra bowl of cereal for breakfast and a dinner that is probably 90% carb (like rice and some veggies).
Not eating before sounds pretty silly to me. However, I have read somewhere that if you have a lot of fuel in reserve (which you probably do) then you can do that.
All in all, I think it depends on the length of the workout or race. If it is under 10 or 20K, then I wouldn’t worry about carbing up. I might not even eat breakfast before a 5K because it is so short (and your body will not deplete it’s glycogen stores until much later in a long run).
Sorry for rambling on and on … but I find this really fascinating even though I’m no nutrition expert and as I said, a little superstitious. I do believe that it is important to develop a routine (such as you have with the cubes) that gets you in the mind set for a good run.
There are definitely things to avoid before a race or workout though, such as high fiber foods and difficult to digest foods. I usually opt for a bowl of oatmeal with 1/2 a banana mixed in (creative, I know!). And if you’re going to eat an actual meal like this (as opposed to a little cube) you probably want to do it about 2 hours before the race.
Nice blog, see ya around —
Elle
Jun 24, 2008 @ 06:30:11
I think as with ANYTHING in competition it is simply finding what works for you.
I found out the HARD WAY when I competed in a bodybuilding a few times what *didnt work* but I knew to do differently the next time….