The weather has really warmed up this week. I ran with my daughter yesterday when it was 80 deg with sunny skies. We stopped half way through our run to get a drink at the local golf course. On the way home my daughter started to slow down and had to walk on the way home. Even the most fit people can still be slowed to a walk when their hydration is inadequate.
On days that I run I always make sure to drink water through out the day. And one hour before I run I make sure to drink a bottle of sports drink. And just before I leave I will drink another 20oz bottle of sports drink.
If the run will last more than a hour I will plan stops along the route to drink more fluids. I think that sports drinks are a lot better than plain water because, of the electrolytes.
Water contains zero electrolytes and the body will use what is available as you sweat. Almost every time that I have suffered badly on a hot day was because my electrolytes have become depleted.
Friday, May 11, 2007
Sunday, May 6, 2007
Fatigue Nutrition and Tapering
Today was our last club run before next weekends Quad City Distance Classic in Rock Island, IL. We ran 10 miles real easy. This week I am going to taper for next weekends race. I follow a strategy of lessening my miles and focusing on my fatigue nutrition.
Tomorrow I will rest completely. Tuesday I will go to the track and do one half of my usual workout with as much rest as I feel necessary. Wednesday will be another rest day. Thursday I will run an easy 5 miles. Friday I will run an easy three miler, plus three or four strides to shake out the legs. Saturday will be another rest day. Sunday it's time to rock n roll.
Nutrition for this week will concentrate on plenty of fruits and vegetables. Starting Thursday night I start to carb load(pasta and chicken). Friday I will start working on hydrating for the race. Saturday I will carb load and hydrate.
I do not believe that stuffing myself the night before a race is a good idea. Every time I did this I woke up race day feeling lousy. Instead I eat until the food stops tasting good. Then if I feel hungry later in the evening I eat a bowl of cereal.
I will spend this week talking about more of my fatigue nutrition strategies.
For more info go to http://www.fatiguenutrition.com
Tomorrow I will rest completely. Tuesday I will go to the track and do one half of my usual workout with as much rest as I feel necessary. Wednesday will be another rest day. Thursday I will run an easy 5 miles. Friday I will run an easy three miler, plus three or four strides to shake out the legs. Saturday will be another rest day. Sunday it's time to rock n roll.
Nutrition for this week will concentrate on plenty of fruits and vegetables. Starting Thursday night I start to carb load(pasta and chicken). Friday I will start working on hydrating for the race. Saturday I will carb load and hydrate.
I do not believe that stuffing myself the night before a race is a good idea. Every time I did this I woke up race day feeling lousy. Instead I eat until the food stops tasting good. Then if I feel hungry later in the evening I eat a bowl of cereal.
I will spend this week talking about more of my fatigue nutrition strategies.
For more info go to http://www.fatiguenutrition.com
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