4 Day Taper to Victoria Marathon

…and counting.  What am I doing about nutrition?  One of the most important factors for me right now is not to eat too much.  I’m not running the distances I was, therefore not burning the same amount of calories.  This would be a very easy time for me to put on weight.  I certainly don’t need to carry extra pounds over 26.2 miles this weekend.

I’m going to make sure that I drink loads of water each day.  While I increase water, I will be decreasing wine (my vice).  Alcohol will affect my glycogen storage which I would like to be as full as it can be by the time next Sunday rolls around.  By the way, glycogen is what will provide you with the energy needed to go the distance.

Glycogen storage is a subject all on it’s own and can be complicated.  When we were participating in distance triathlons, we used to try suggested methods for increasing our glycogen stores, but these days, as an every day runner, we take the practical approach by increasing our carbohydrates about 3 or 4 days ahead of the race.  Again, I’m trying not to gain weight before the marathon.

Good sources of carbohydrates are potatoes, rice, grains, bread, pasta, oatmeal.  I believe the most important meal is lunch the day before the marathon.  Your body has enough time to process the carbohydrates into the much needed glycogen storage.  Dinner the night before the marathon won’t be big, spicy, high fat, high fibre or any other foods that my body may react to.  Since we will be out of town, we will probably go to a nice Italian Restaurant and indulge in pasta with a veggie/tomatoe sauce.

The morning of the marathon - my personal tried and true favorite race (or long run) breakfast - about 2 hours before the marathon, I will enjoy a bagel (hopefully toasted) and peanut butter.  A good “stick to your ribs” breakfast.

Running and Weight Loss

Running is a great calorie burner.  If I remember back that long ago, I believe that was why I started running - to burn calories.  And over the years, although I always struggle to maintain my weight, I probably weigh a bit less than when I began running.  On average (depending the runner’s weight and a couple other variables), a runner will burn approximately 100 calories per mile.  What better way to keep your weight in check.  But how many of us don’t fuel our runs properly because we are trying to lose weight.  I admit to being guilty on occasion.  Okay, maybe more than on occassion.  I remember very recently hirting the wall on a longer run because I failed to include any carbohydrates in my diet during the 24 hours previous to my run.  I ended up walking home which took well over an hour. 

The point that I’m trying to make is that if you want to get the most value out of your run or your training program, you have to fuel your runs.  Like your car needs gas to run, your body needs fuel (nutrition) to run as well.  It’s still possible to minimize calories and lose weight but pay attention to when you eat.  Eat well during the most active part of your day.  If you do your run in the morning, try toast and peanut butter before your run.  If your run is at lunch, then eat half your sandwich before your run.  Enjoy an earlier dinner and cut out the night time snack.  Brush your teeth, go for a walk, go to the library and read the latest issue of your favorite running magazine.  Whatever you decide to do…. just step away from the kitchen.

Consider this…  cutting out 100 to 200 calories out of your nighttime snacking can lead to 10 to 20 pounds of body fat shed in a year.

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