Sunday, November 9, 2008
Eat and Run?
I received a great question in the comments section regarding whether or not to refuel during a half marathon. I posted the answer to this question in the recent newsletter that I recently sent out to you. If for some reason you did not receive it, please let me know! Along with the nutrition article, there are other important tidbits, such as the importance of layering, injury prevention, and two Featured Athletes. Check it out! And again, if you have any questions, please ask. We're only a month away from the race!!!
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2 comments:
Thanks for the tips on the gels...they seemed to help quit a bit to get me past the wall I was hitting at 1+30...but I had to move the schedule up to 1 gel/30min. However, I'm having another issue...as a beginning level runner, I feel like I'm making very good progress (at least cardio wise). I did 2+10 hrs (approx 11.5 miles) the other day and seemed to have plenty lung stamina, even though I'm quite a slow runner (approx 12 min/mile over long distance). I guess training at high altitude really does help. Unfortunately, my legs are quite tight and very weak/wobbley by the end of the run...and it takes 2 FULL days after my long runs for my legs to recover from the soreness. The pain in my knees is actually quite bad (almost total lack of lateral stability)...I just feel like they're taking a huge beating. I still intend to attempt the half-marathon, especially since I'm so close. So, the question I have is how much (or how little) do I really need to be doing these last couple of weeks and what types of exercises/running should I be focusing on?
Thanks a bunch!
CHiLLy
Chilly,
First, congrats on your last major long run! You are ready! You are a new runner, and going forward, I definitely recommend some lateral stability strength training (some of the exercises in your program qualify) as well as backing down the mileage and focusing on shorter distances and working out more frequently, as well as cross training more than running. Give your body some much-deserved rest after this race, but keep yourself active! Leading up to the race, follow the plan--it shows you how to taper down into the race. As you'll see in looking at the plan, your mileage/time running significantly decreases.
As for post long run recovery, nutrition is key (see the newsletter for more ideas). A protein-carb based drink immediately after (within 15 mins) of your long run can significantly improve how you feel the next day. IF the program is too much for your knees right now, then consider doing the longer workouts on the elliptical. You'll need to stay active, but you've already given yourself enough of a base that you'll be okay come race day. Icing the knees after you run will also help w/recovery. Eat, stretch, ice (in that order :)). From here on out, run on soft terrain whenever you can.
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