Tag Archives: running

Fueling for Long Runs

It’s no secret that running long distances means you can eat more. I mean, according to my Garmin, I’m burning about 2,400 calories on a 20-mile run.

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While I started running while I was losing weight, I didn’t start running to lose weight, if that makes any sense. I started running because it seemed like a fitness activity that I’d be able to stick with and that I could do outside. So I don’t run because I can burn an insane amount of calories–it’s just a fringe benefit.

In order to be able to run long distances and not feel like I’m going to die, I need to eat properly–especially the day before. I don’t want to have to stop an otherwise awesome run to find a bathroom immediately. I’ve had to do this way too many times, and I’d prefer to not make a habit of it.

So, I’ve found what works for me the day before I have a long run on my schedule. (And tomorrow I have 15 on the schedule.)

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Bananas and sunflower butter on a bagel thin or whole wheat English muffin. Always. Oatmeal is too fibrous the day before a long run for me.

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A whole wheat wrap with chicken, sundried tomatoes, spinach, mozzarella and honey mustard. With chips on the side. I accidentally discovered last year that having chips the day before a long run helps me because of all of the salt, so I have made a point to incorporate chips into my diet the day before a long run. You know, just to be safe.

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For dinner, like any other good runner, I make sure to have lots and lots of pasta.

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I have a feeling y’all will be divided on this one.

So, last year, I wouldn’t drink at all the night before a long run. It wasn’t worth the possibility of being even hungover in the slightest. (Although? Let’s be real. I can certainly handle 2-3 beers without being hungover.)

Then, the night before my first 15-miler, I was so nervous that I decided to order a glass of wine with dinner. I had said one glass of wine and was totally fine. For the rest of that training cycle, I’d occasionally have a drink the night before a long run, but I tried not to make a habit out of it.

This year, I’ve ended up having 1-2 beers before every long run, and–and I swear I’m not just saying this to justify my drinking before a long run–I think it helps! I’ve had some amazing long runs this year.

So…

What are your day-before-long-run food rituals? And team booze before long run or team oh hell no?

My Knee is a Jerk

(Alternate title, if I knew I didn’t have younger readers, potential employers and family members reading: my knee is an a-hole.)

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I’m currently sitting with a big bag of ice on it because it’s a sore little baby.

It actually started bothering me a bit last week, but I just assumed it was because my shoes were worn out, and I’d replace them and it’d be all puppies and sunshine again. Well, I got new shoes, and it’s still sore.

I ran that half-marathon on Saturday (by the way, if you missed that post, please read it. I had an awesome surprise PR which I’m really happy with) probably way faster than I should have–especially with a slightly wonky knee. I can’t change the past, and really, I would never change a thing about a race in which I PR-ed, but in the future? If my knee is hurting a bit and I have a race coming up that is more important? I will sure as hell not be racing this other race.

So what will I be doing to make sure my knee is back in shape and not being a jerk 32 days from now?

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In handy bullet form:

  • Stick-ing the hell out of my legs–especially my quads, IT bands and hamstrings–to help keep the knee on track. (Wearing Chicago Marathon finisher gear while doing so. For good luck.)
  • Icing: basically as often as possible.
  • Yoga: especially these poses, but if I take any classes, I will stop the second I feel knee pain
  • Cutting back on running until el knee-er-ino (yup, I minored in Spanish) feels better. My coach has cut back my training plan a bit.
  • XT: swimming. The lowest form of impact cardio and also relaxing.
  • Aleve (NSAIDs)/calcium-magnesium-zinc supplements: the Aleve reduces inflammation; the calcium/mag/zinc supplements help with bone health/healthy muscle contraction.

Standard disclaimer stuff: if my knee really is still being a jerk 32 days from now (which it won’t. It knows better.), then, of course, I’ll re-evaluate the marathon. But it’s just beginning to bother me (it actually is just more uncomfortable than pain), so I’m hoping I’m just catching it early and it will be okay by then. I had some runner’s knee (aka patellofemoral pain syndrome) issues last year, so I know what causes it and what works for me, and I’m trying all of this before heading back to a doctor/PT. If it’s still bothering me next week, I’ll head back to the doctor/PT.

If you’ve had runner’s knee, how do you deal with it? What do you do when you start to feel some sort of injury coming on?