Here’s how I make up for burning 2400 calories on an 18 mile run. Post run I go for either a bagel and cream cheese or an egg breakfast sandwich. If every DFMC group run was held at Mt. Auburn Club in Watertown, then I would be able to treat myself to a few bagels, cookies (switching it up between chocolate chip and oatmeal raisin), fruits, and yogurt.
Also, very important post-run, aside from showering to get out the stink, I need to load up on protein and fluids. I take in water and orange juice, as well as eggs.
“One egg fulfills about 10 percent of your daily protein needs. Eggs contain all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones.”
“If you don’t replace electrolytes, particularly sodium, you won’t be able to absorb the fluid you’re drinking. This means that you could be drinking plenty, but not re-hydrating.”
It is definitely nice that as a DFMC runner we get treated to massages after the marathon, but how about also getting treated to an omelet bar? After the marathon last year I didn’t even have the stomach for half a beer, so this year I have made sure to incorporate beer into my training. I certainly don’t recommend finishing a run with alcohol, but it is enjoyable. And with all the weight loss involved after a long run, whether it be 9 miles or 20 miles, it’ll take fewer carbs and calories to get a buzz from bud light.
I do stay healthy during training; please don’t get confused about all my indulgences from running. I put a lot of focus on carbo-loading prior to my long runs with the help of barilla plus multi-grain pasta. For any run longer than 16 miles, I’ll start increasing my intake of pasta and carbs two days prior to run. It definitely helped with my first 20 mile run.
“Pasta has long been a runner's best friend because it contains easily digestible carbs that help you restock spent glycogen (energy) stores. Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans. And even better, pastas such as Barilla Plus offer whole-grain goodness along with heart-healthy omega-3 fats from ground flaxseed and added protein from a special formula of ground lentils, multigrains, and egg whites to help with muscle repair and recovery.”
Post-run and pre-run nutrition is pretty much self explainable, but the other component is eating during the run. If I don’t hydrate during a run, I will start losing my strength and endurance just about at mile 8. And if I plan on going more than 8 miles, I’m creating a bad situation for myself. Thankfully, the wonderful DFMC volunteers have peanut M&M’s stocked at the water stops. I start with 4-6 peanut M&M’s 6 miles into a run, and then will have roughly the same amount at 3 mile increments. These treats give me a small amount of protein, some good sugar, sodium, and just a tasty and enjoyable snack. I’ll also add 1 – 2 GU’s to give me some energy and a boost from caffeine. GU’s give me my great break-away speed, which is very similar to Randy Moss’ capability.
All this talk about food makes me look forward to the long runs so I can put the calories back on with a burrito from chipotle, buffalo chicken slice from the Brookline Spa, cheeseburger from R.F. O’Sullivan’s. But after my most recent long run, going to Sunset for nachos and beer was a great treat.
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