2008 Assorted Nuts Update

Water and Sports Drinks - Water is the drink of choice for both general health and for runs lasting up to 60 minutes. Sports drinks should be consumed (along with water) for runs over 60 minutes in duration. I know I've mentioned it before, but it is vital to remind you to stay well hydrated throughout the days of the race. The color of your urine should be relatively clear. Urine that is dark or approaches the amber color in appearance is a signal that you are dehydrated and need to significantly increase your fluid intake. Dehydration, if you've never experienced it, can be pretty painful to the muscles.

Carbohydrates - During the race, aim for 65 percent of your total calories consumed coming from a variety of carbohydrate sources and try limiting your intake of fried and high fat foods (fast food [if any] along our route). Some wonderful choices to bring in the van to "snack on" during the time we're out there are:

Whole grain breads (sandwiches)
Bagels
Graham crackers
Oatmeal and oatmeal products (i.e. trail mix)
Grape Nuts and Raisin Bran
Apple juice
Cola drinks (non-diet colas)
Cranberry juice
Orange juice
Apples
Bananas
Oranges
Raisins
Baked potatoes (if you like to eat them cold)
Pasta salads (with no heavy sauces)
Fig Newtons
Pop Tarts
Carrots
Peanut Butter

The most important rule is not to try something new on the road that has not proven effective for you. As is typically the rule, "stick with what you know and like" (as long as it's healthy). Just be sure not to be eating a lot of processed and junk food - they produce quick energy, but you'll "crash" before you run your last leg.

Week Prior to August 22 - Hydrate well the week before the GRR (beginning on Friday, August 22) and in particular, during the carbohydrate loading period (three days prior to the WMR). This is the time when you may gain a couple of pounds, but don't worry about it. This will be your energy fuel during the GRR. You'll need it and it will get you through those sleepy moments along the race route.

Three Days Prior to August 22 - As mentioned above, carbohydrate loading begins three days before the GRR - forget any weight-maintenance diets of yours, at this point. Enjoy yourself and load up! Choose foods for lunch and dinner that are high in carbohydrates (e.g., pasta, potatoes, rice, etc.). Don't neglect fruits, vegetables, and some protein sources however. Try to really scale back on fats and fried foods during this time.

Friday, August 22 - Be sure to eat carbohydrate products that have been "tried and proven" during your training period. Keep pasta sauces simple, avoiding high fat varieties (e.g., alfredo, pesto, etc.). Avoid eating lots of salad items and vegetables (roughage) as these may prove to be troublesome on race day (having to poop often) and can cause digestive problems.

Stick to water during your evening meal. Because coffee and tea contains caffeine, these products may make it difficult for you to fall asleep easily. Keep in mind that caffeine (as well as alcoholic beverages) are diuretics, which contributes to dehydration. But the traditional "April 22 morning cup of coffee" at Starbucks or Caribou Coffee (or Bill Reinfeld's high octane) are an excellent way to start race day.

Following Your Running Leg - As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue, carbohydrates should be eaten as soon as possible (within 3o minutes) following long duration exercise such as the GRR. Bananas, apples, oranges, sports drink, and bagels are really good for getting that glycogen levels back up there.

Snacking - I make note of "snacking" above, but it should be reiterated that we should be snacking the entire length of the race route, so be sure to remind each other to hydrate and snack. I was on a endurance team in California in 2006 where we had one runner that prepared for his first leg of the race by downing ONLY 8 Monster energy drinks - you can only imagine how his leg of the race concluded: medical evac tent for him. So let's be snacking, drinking and talking to one another out there!