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Sunday, January 23, 2011

Miles 27-35.5: Food for Fuel

James and I ran just under 10 miles today, once again under calm sunny blue skies. (My condolences to those back in the Midwest - I understand your weather has been a tad more extreme.) We ran at my pace, around 9:45 minute miles, for which I am very grateful to James.

He's like a gazelle, that man.

Because he's slowing down to run with me, it gives me a chance to ask him questions and listen to him talk.  It's no secret that I'm the big talker of the two of us, but since we've begun running, I've learned he can talk with the best of them.

I just have to shut up to let him.

At any rate, with today marking my first truly long run of the year, let's talk about fuel for a moment.

I am by no means an expert, but some basic fueling principles I've picked up through reading and listening to my own body are:

1) Night before a long run (anything over 8 miles):
    a) try to eat an extra 200-300 calories of simple carbohydrates and
    b) avoid having more than one alcoholic drink. You will regret it.
2) Morning of a long run, eat a combination of carbs and protein, but avoid high fiber items, unless you know you have a toilet on the route.
3) During a long run, take a goo or a sports-drink to help keep you strong, and (my favorite)
4) Immediately after a long run (within 30 minutes), enjoy a protein shake of your liking.

My current favorite concoction includes:

Chocolate Silk is delicious on its own, but it is also a great way to blend up whey protein (I find whey protein mixed with regular milk hurts my stomach and mixed with water tastes too bland). Post-run banana is a staple and, well, we could always use a little extra green in our diet, yes?

I swear it tastes fabulous. For one shake, I use:

Two handfuls of spinach
1 banana
1-1.5 cups of Chocolate Silk
1 scoop Whey protein
4-5 ice cubes

I learned from the Green Monster Movement that when using spinach, it's helpful to load the leaves in the bottom, using the heavier items to weigh them down and allow for even blending.

Happy Sunday everyone!

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