Ask the Coach: What's the Best Fuel?

As a running coach, one of the most asked questions I get (especially among my race trainees) is, "What's the best fuel, fat or carbs?"

I learned along time ago, that like politics, food can be a very emotional topic for people. So, I'm not here to say one fuel is bad and one fuel is good. I can share from personal experience and from the research which tends to be better for a runner. As an individual, you an decide what's best for you. And as always, consult with your physician and/or registered dietitian when making any dietary changes, especially if you have specific dietary needs or a physical condition dependent on a specific diet.

In my race training plans I provide my runners with basic fueling guidelines to support their pre-, during-, and post run fueling and refueling. These guidelines provide basic carbohydrate, protein, and fat recommendations based on my education from RRCA, ASCM, and NPTI. From my running coach's perspective, carbohydrates are a runners main source of fuel.

A lot of recent popular diet programs use a fat-for-fuel approach. A big draw to these programs is initial quick weight loss. Most of the fat-based diets severely restrict carb to as little as 10% while increasing fat up to 75% of calories. The bases for his shift is that this type of diet for the athlete will prevent bonking or crashing. This type of diet is supposed to provide a bigger reserve of energy sustaining activity for longer periods of time. Research has been done showing that ultra marathoners and Ironman triathletes who had a high fat diet of 70% fat and 10% carbs for 9-36 months burned fat at much greater rates during an 180-min run than those who followed a lower fat diet of 25% fat, 59% carbs. This outcome seems pretty good.

More research, however, shows that for sports where you need to kick it up a notch at times, a high-fat diet, isn't going to provide that umph you're looking for. Why? Well, as your body learns to burn fat more efficiently, it impairs your body's ability to burn carbohydrates. Your body uses fewer chemical reactions to convert carbs to energy. So, with a proper carb store and your body being able to quickly convert carbs to energy, you can get that boost you need to charge that hill, or pull out of a fatigue slump, or change gears  as you near that finish line. With conversion of fat to fuel, your body is more like, "Oh okay, you want to go faster. Wait, hang on. I'm working on it."

Idea Fitness Journal (April 2018) shares that in a review of 61 studies, the vast majority showed that diets relying on more calories from carbs than fats were optimal for athletic performance (Stellingwerff & Cox 2014). None of the studies showed that a carb-rich diet hurt performance. Most research shows that decreasing carbs in favor of fat isn't likely to get you to the finish line faster. (Burke et at. 2017; Havemann et al. 2006; Urban et al. 2017; Zinn et al. 2017).

Another thing to keep in mind if you desire to go to a high fat/low carb diet is that it takes weeks to adapt to. I do not recommend a runner who wants to try a high fat diet switch to it while at the same time starting a race training program. Start the transition several months prior to starting race training. Why? When switching to a high fat diet one can expect to experience fatigue, constipation, and mood swings none of which would be great to experience while starting up a race training plan.

Personally, I'm a proponent of eating a well balanced diet. I'm a strong believer in a good mix of complex carbs (including whole grains, fruits and veggies), healthy fats, and protein is key. Then when kicking in race training, I believe slightly increasing healthy complex carbohydrates is key in supporting your workouts.

What Type of Race Trainee Are You?

Life can get crazy when you're training for a half or full marathon, and sometimes life and throw things at you the can affect your training. If you are working with a running coach, remember he has created a plan for you. Also remember that your training plan is a guide, a guide created specifically for you and your goals.

As a running coach for going on 10 years, I've come to realize there tends to be four types of race trainees—the "Sporadic", the "Checker-Offer", the "Ignorer" and the "Communicator."

The Sporadic trainee tends to use the plan as a suggestion. He'll keep his normal run routine and then decide to throw in some of the workouts in their plan. Or they use the plan for a few weeks, then go rogue for a while and then maybe get back to following the plan. This runner often wonders why they are not seeing the progress they expected.

The Checker-offer trainee is that runner that has to do every workout in the plan regardless of circumstances that might dictate otherwise. For example, if the runner can't get in his/her long run on Saturday and moves it to Sunday (which is fine) he/she will still do the speed workout scheduled for Monday (which isn't good), just because it's on the plan. The desire to check off every workout overrides common sense or what they're body might be telling them. This runner feels like a failure if every workout is not checked off as completed.

The Ignorer trainee is the runner that ignores the signs of injury. The Ignorer tends to use the not-so-useful sayings, "run through the pain" or "no pain no gain." This runner has trouble distinguishing the difference between regular delayed onset muscle soreness or discomfort and pain. And... sometimes they know the difference, but keep on running because of fear if they take time off, they'll lose everything they've gained. Often this runner will keep running through pain until a serious injury occurs.

The Communicator trainee is the runner that uses his/her plan as a guide. This person communicates with his/her coach when she has to miss a run and not sure if or how she should make it up. This runner will communicate with her coach when she's been sick, when she's experiencing pain that's affecting his running. This runner will ask questions about fueling and hydration. This runner will text, call, instant message, and talk in person with her coach.

Can you guess which of these four types have a higher risk of injury?

To the Sporadic trainee: Your plan has been crafted by your coach just for you and your goals. The plan is created with consistency as it's foundation. Doing the runs and workouts as prescribed on a consistent basis will help you safely reach your goals. Running hot and cold isn't going to help your reach your goals.

To the Checker-offer trainee: Your plan is a guide. Yes, it's important to get in as many of your prescribed runs as you can, but that doesn't mean doing every single run just for the sake of having a check mark on each workout. If you miss a run, sometimes it can safely be made up, but other times it's better to miss the run completely rather than squeeze it in just for the sake of completing it. For example, putting two hard runs back-to-back is not recommended. Keep in mind that long-and-slow is "hard" and short-and-fast is "hard." So, if you miss a long run, don't try to make it up by putting it the day before your speed workout. Maybe instead, you do the make-up long run, and then either rest or run easy on the speed workout day. When in doubt, consult your coach. He/she can help you figure out how/if you should make up the run.

To the Ignorer: Communicate with your coach when you're experiencing pain. He/she may have some initial suggestions for how do deal with your issue. Or he may say you need to check in with the doc. Better to be safe than sorry. Instead of putting off seeing the sports doc or physical therapist, schedule that appointment. Much better to find out it's nothing than let things linger until you have a full blown injury and you're off running for several months. You'd be surprised how many times, I'm not aware one of my runners has had in issue until I see them in a boot. Listen to our body. Taking a rest day is much better the plugging through a workout just to get it done. Use the following pain scale to help you decide what to do when feeling discomfort or pain.

1-10 Pain Scale for Runners

Mild Pain: Rating 1-3, is the type of pain you feel when you start to exercise but it usually goes away as you start to warm up and continue running. The pain may be inconsistent and moves around the body, or you feel it bilaterally (in both knees, for example). Mild pain or discomfort is common and considered safe to run through. Apply ice at any areas of concern after your run. A bag of frozen peas works really well.   

Moderate Pain: Rating 4-6, pain that doesn't cause you to limp or alter your stride, will probably respond well to a couple days of rest, pain-free cross-training, and icing as needed. If it doesn't, go see the doc.

Severe Pain: Rating 7 to 10, requires immediate doctor attention. This kind of pain you feel before, during, and after the run. It usually starts at the beginning of a run and increases until your stride altered or you stop. Don't let it get that far. 

It's not that the Communicator trainee will never get hurt, but because they are keeping in constant communication with his/her coach, they are more likely to head off possible injury. Be proactive when training. If you're in a group training program, your coach may be working with dozens of runners. Never think he/she is too busy for your questions. Also, don't assume he knows exactly what you're going through. Communicate with him. That's what he's there for.

Are You Listening?

Runners are notorious for digging a hole and jumping in. We'll push and push thinking that if we just push a little harder, we'll break through that wall and that pain we’re experiencing will just magically disappear. While sometimes a little push is just what you need, other times, REST is better. So how do you tell the difference of when to push and when to rest? The key is listening to your body, knowing the difference between, "I don't wanna" and "I can't" and know the signs of fatigue and over training.

The problem is many athletes (aerobic or anaerobic) don't give their bodies time to adapt before imposing more stress on their bodies. This creates a recovery deficit—that hole you dig and can't get out of. Often runners get stuck in the recovery period or worse, they become injured. This is called overtraining. Overtraining can lead to injury. The signs of overtraining can include any or all of the following

• persistent achiness, stiffness, or pain in the muscles and/or joints (beyond the typical delayed onset muscle soreness felt after a workout)
• elevated resting heart rate
• lack of energy
• fatigued and/or achy muscles
• frequent headaches
• feeling lethargic or sluggish
• drop in athletic performance
• not able to complete your normal workout
• depressed, moody, unmotivated
• nervousness
• lack of sleep and/or appetite, weight loss
• lowered immune system

Bullet #2 above is a great way to determine if you need a rest day. Just before getting out of bed, take your pulse for 15 seconds and multiply that by four. Do this a couple of days to get a baseline for your resting heart rate. If you’re feeling really fatigued during your training, check your resting heart rate. If your heart rate is just a few beats higher than your normal resting heart rate, it could be a sign that you’re over doing it. If you have a cold or virus, that can cause fatigue and an elevated heart rate too. But, if you’re not sick, it could be that you're overtraining and need to take a rest day. When you have a cold or virus, your heart rate will be elevated as your body fights the infection. When overtraining, your heart rate can be elevated. It’s in overdrive while your body tries to rebuild and repair, but you’re not allowing it to, resulting in fatigue.

I frequently hear a runner say, "but it's in my plan." Runners often mistake a training plan for LAW. A training plan is merely a guide to help you reach your goal. A training plan is like a travel plan...a map. Changes will most likely need to be made along the way. A plan doesn't know the factors you may be dealing with in a given week...the stress of the job, lack of sleep from a sick child, dealing with allergies, that pothole you stepped in and twisted your ankle, that unplanned work trip thrown at you. Sometimes life has a different plan for you than what your race training plan had in store. A training plan is based on an ideal world. A training plan also, does not know how long your body may need to recover after a particular workout. The plan is your map. You are the driver and your running coach is your AAA consultant. 

A good rule of thumb to use when listening to your body and following a plan is to never put two hard runs back-to-back. Short and fast (speed workouts and tempo runs) and long and slow (long runs) are considered "hard runs." If you've had to miss a hard run, don't make-it up if you have to butt it up next to another hard workout. For example, in my plans, typically runners do a speed workout on Mondays, rest or cross-train on Tuesdays then do a tempo-type run on Wednesdays, run easy Thurs or Friday, do a long run on Saturday, and have complete rest on Sunday. So, if a runner can't do his/her long run on Saturday, the runner is more than welcome to run it on Sunday, but then that means no speed work on Monday. Another scenario would be if a runner missed his/her Monday speed workout, the runner could do it on Tuesday, but then no tempo run on Wednesday. Missing a workout altogether is better than putting two hard workouts back-to-back with no recovery time, just so the box can be checked off on your plan.

One of the things a coach hears all too frequently is a runner saying, “We’ll it hurt pretty bad, but I pushed through the pain and got it done.” Unless it’s the last 100m of a 5K and you’re in the running for a cash prize, my first thought is, “Why? Why push through pain?” As a coach, I’m always thinking long term. What is going to keep you running for the long haul.

My number one rule for my runners is if you have to alter your gait (your running stride) in any way to compensate for pain, DO NOT RUN.  Altering your gait to help manage your pain will more than likely end up causing a completely different compensation injury.

Running through pain is never a good idea. If you’re experiencing pain along the shin, hip, iliotibial (IT) band, or any area of the body that’s beyond normal muscle soreness, ice it, elevate it, take your usual choice of anti-inflammatory medication, and rest. When you no longer feel any pain, ease back into your running. Use the following 10-point pain scale to help evaluate any pain you’re experiencing:

• Mild pain (rating 1–3): The type of pain you feel when you start to exercise, but it usually goes away as you start to warm up and continue running. The pain may be inconsistent and move around the body, or you may feel it bilaterally, which means you feel it in the same joints in both limbs, such as in both knees. Mild pain or discomfort is common for new runners and considered safe to run through. After your run, place ice on any sore areas. A bag of frozen peas works really well.
• Moderate pain (rating 4–6): Pain at this level is more than mild pain, but it’s not enough to cause a limp or alter your stride. Typically, a few days of rest, low-impact cross-training, and icing as needed will help. If it doesn't, go see the doc.
• Severe pain (rating 7–10): Pain at this level requires immediate medical attention. This kind of pain you feel before, during, and after the run. It usually starts at the beginning of a run and increases until your stride is altered or you stop. Don't let it get that far.

The Beauty of a Good Run

I love it when my fall race trainees who are training in the summer have a mild temp/weather run day. They finally get to see their hard work is paying off.

You see here in North Carolina, the summers can be brutal for race training. We are blessed with high temperatures June-August. We are also blessed with high dew point.

I've preached (my pastor dad would be proud) the High Dew Point sermon over and over, but for most runners, they still internalize a poor run as a reflection of their effort or lack there of.

Dew point is the temperature at which water condensates. The body's first course of action for cooling itself is through the evaporation of sweat from the skin. But on high dew point days (70° and above) the sweat will not evaporate. It just stays on your body.

The body is an amazing thing and your brain is like a super computer. When one cooling system shuts down or is working poorly, it kicks in a backup system. In this case, the brain diverts oxygenated blood to the skin to help cool the body. That's a pretty awesome backup system...unless you are training for a marathon.

More oxygenated blood at the skin means less oxygenated blood at the muscle. This is why you feel like you're running through sludge and can't seem to make your paces no matter how hard you try on a high dew point day. And this is why runners beat themselves up. Their plan says to run at X pace. They don't make that pace, so in their minds it was a crappy run.

Temperature can be deceptive. You can have a milder temp day, but if the dew point is still high, your run is going to feel labored. If you try to push yourself to run harder on a high dew point day, you can actually run the risk of heat exhaustion as well as put your heart at risk from so much demand being put on it trying to cool you off and make you move.

So, like I tell my runners, on a high dew point day, you should run by feel. This means on a high dew point day, if you feel like you're giving the same exertion as on a day that you are making pace, but your watch says otherwise, you are still reaping the benefits as if you were making pace.

Research has been done comparing running at altitude to running in high dew point. Results are very similar, because in both scenarios, runners are running in oxygen deprived situations. The problem is, if a runner goes to Denver to train at altitude, that's really cool. Just running in hot/humid NC seems normal and instead of runners realizing they are getting the same benefits as running in Denver, they get down on themselves, often pushing themselves harder, making things even worse.

Then comes a day at the end of August, like my runners had yesterday, where in the early morning, the temp and dew point is low and they had awesome runs allowing themselves to see the progress they've actually made over the past two months.

Funny part is hearing them exclaim, "Wow! That was awesome!" "Wonder why that run was so great?" "I felt better, even though that was the longest run I've ever done!" I run so much better when it's cooler."

Some have realized it, but others haven't yet made the connection that yes, the great weather allowed them to see the fruits of their labor, but that it was all that hard "smart" labor on those oppressive run days that provided the foundation for the awesome run they just had, not the milder weather.

The RunnerDude mantra is "Trust. Believe. Conquer!" It is a catchy mantra, but it's the meaning behind it that's important. Trust in your training, believe in yourself, and you'll conquer your goals.

Yea Taper Time! Boo Taper Time!

During a past training cycle, I overheard one of my runners telling another runner (who sometimes
runs with us but isn't one of my race trainees), that he was in his marathon taper time. The other runner proceeded to tell my runner, "I never tapered before a race. It's a waist of time. You lose too much of what you've gained." My runner proceeded to say, "I don't know, I really think there is something to this taper thing. I'm going to follow what my coach has planned out for me. I mean I paid for it. Might as well, follow the plan. But, it makes sense what he's telling me."

That was a proud moment as a coach. This particular runner did not follow the plan with his previous race. Every run was a hard run. He put in extra runs on his own and didn't taper. Result? He got injured a few weeks prior to race day. He still tried to race on race day and injured himself more. This training cycle, he decided to follow the plan and he was doing great! The other runner is a fast runner. But like my race trainee's former self, he runs every run hard and never tapers. As a result he's often injured. I often kid this runner (but not really) that he's not allowed to talk to my runners trying to lure them to the dark side.

More is not better. Never a better example than with marathon taper. The marathon taper is probably THE most important part of race training. So, what is taper time? There are different approaches, but the standard taper for marathon training begins three weeks prior to race day.Typically the last long run (which is often your longest run) is three weeks from race day. The following long run is 75% of the longest run, and then the long run before race day is 50% the distance of the longest run. So, if you're longest run is 20 miles, then the following weekend the long run will be 15 miles, then the next long run will be 10 miles with the following weekend being race day. The mileage of the other weekly runs during this time can begin to decrease as well. My runners usually have a speed workout on Mondays, a tempo/progression run on Wednesdays, and easy run on Thursday or Friday and then their long run on Saturday. During Taper time, the distance of the Wednesday runs begins to decrease and usually I have them run an easy 4 miler the Wednesday the week of race day.

So what makes doing less the last three weeks help you on race day? High mileage week after week depletes a runner's glycogen levels. It also decreases levels of enzymes, hormones and antioxidants. Research has shown that these levels return to normal during taper. Even more important is the repair of muscle damage that takes place during taper. Runners that push their training up to race day also run the risk of compromising their immune system increasing the chances of catching a bug before race day. Taper allows the body time to bolster the immune system. Research has also shown that runners that heed the taper tend to have times 5 to 10 minutes faster on race day than those that do not taper in their training.

The main problem with marathon taper is what I call the Stir-Crazy Complex. You've been running, running, running, for so many months then all of the sudden, just before race day, you're not running nearly the mileage. It can play with your mind. Doubt begins to creep in. You become insecure that you've done enough. This is normal. This is where you have to Trust in your Training. Believe in Yourself. And Conquer your Goal on race day. Doing more may occupy your brain and your body, but it will only hurt you on race day.

Use taper time to relax, recover, and focus on nutrition. Also use this time to think through mental strategies for race day as well as make your race day check list. A check list is particularly important if your running a destination race involving travel.

Also use this time to reflect on and appreciate all the hard work you've put in the past several months.

Goals Keep You Accountable

Just started running and find it a little daunting or have you been running for a while and find yourself in a rut? In either case, setting a running goal might be just the thing. Sometimes that little push of a commitment is all you need to get you going. Personally, I've found that setting a yearly running goals, gives me the motivation I need to keep running year-round. Plus, it gives me something to look forward to and strive for.

When you set a goal for yourself, be it a 5K, 10K, half marathon, full marathon, ultra, or whatever the distance, it gives you something tangible to aim for. Setting a goal, making-a-plan to achieve that goal, and monitoring your progress can help raise your self-confidence as you realize that you have the ability to achieve the goal.

Make sure you set a strong goal. Don't be wishy-washy. Goals like, "I'm going to run more this year" or "I'm going to train harder" really aren't very motivating and you'll quickly lose interest. However, committing to running your first 10K, half or full marathon and announcing it to the world...now that's a goal. Sometimes making your goal something that's a part of something even bigger like a charity fund-raiser can help strengthen your commitment even more.

Make your goal realistic but at the same time make it a little challenging by selecting something that's attainable, but a little beyond your comfort zone. A challenge like this will give you something to work toward as well as build and increase your strength and endurance. Be careful though not to make your goal so challenging that you'll become discouraged and quit.

Making a long-range plan will often help you avoid picking a goal that may be out of reach at-the-moment. For example, if you are a brand-new runner and you'd really like to run a marathon, make the marathon your long-range goal and make running a 5K, 10K, and/or half-marathon your short-term goal(s). This may take a little longer, but it will help ensure that you reach the long-term goal you desire so much. If you're a new runner, achieving these smaller milestones will help build your confidence as you see the progress being made working your way up the ladder.

Post your goal for all to see. Let your family, friends, and coworkers know about your goal. Knowing that others are award of your goal will make you more accountable. This positive pressure will help you get out there for a run on those days that you're not so motivated to do so. Try to recruit a buddy to join you in your challenge. Running with a buddy can be very enjoyable and you can help keep each other motivated.

Reward your efforts! Attach some kind of treat to your successful completion of your goal. You will have worked hard, so celebrate the fruits of your labor and then get to work setting your next goal.

I'd love to know about your running goals. Email them to me at runnerdudeblog@yahoo.com.

Spring Race Training Meeting!

Hard to Believe, But Training for Spring Half and Full Marathons is Just Around the Corner!

Training for spring races starts at RunnerDude's Fitness as early as November for some of the early spring marathons! Whether you definitely have a 5K, 10K, 10Miler, Half or Full Marathon selelcted for the spring or you're just contemplating the possibility of racing in the spring, come to our free info session to learn more about the RunnerDude's Fitness Race Training Program. 

No obligation to register. However, there will be special savings for those who do register for race training during the meeting on Nov. 6th.

What: RunnerDude's Fitness Spring Race Training Info Meeting

When: Sunday, November 6th

Time: 6:30-7:30pm

Location: 2309 W. Cone Blvd. Ste. 120 (Directions)

Cost: Free!

No need to RSVP, but if you'd like to let us know you're coming, click here.

Note: No obligation to register for training at the meeting, but those that do will recieve a special savings of $25 off Full, $15 off Half and $10 off 5K/10K/10-Mile Training.

Why Only 20?

One of the most frequently asked questions by my marathon trainers is, "Why is our longest run only
20 miles?" It's a valid question. When they trained for their half marathon, their longest run was 13 or 14 miles so most would assume they'd run 25, 26, or 27 in their marathon training. Like in many cases with non-running circumstances, the obvious, may not be the best scenario.

The Internet is a culprit in making most novice marathoners think they should run the full marathon distance prior to race day. You can find all kinds of plans online that may or may not go past 20 miles during training. Then, you'll also have runners read about how the Olympians train and they'll see their 26-mile long runs and think, well, "They do it, why shouldn't I?"

So let's back up a bit and think about the structure of a typical marathon training plan. Online, most full-marathon training plans are 16 weeks. I create 18-week plans for my runners. But given a typical 16-week plan, the typical novice marathoner comes into training with a long run of 8-10 miles. If you start week one of training at 9 miles and each week progress by one mile you'll be at 23 miles the weekend prior to race day. That's not providing any taper (which is typically the last three weeks of training). So, you'll still not get to your full marathon distance and you'll not provide any taper in which the body has time to rebuild and repair prior to race day.

Also, as a coach, I like to get the full picture of a runner before I start training with them. Ideally it's best if a runner come into training with a strong base of at least a total weekly mileage of 20-25 miles the 4 weeks before their training officially starts. Most don't have this. So, I need to make sure that when they start the ease into their training and don't do too much too soon.

The other factor is pace. Remember those Olympians doing their 26-mile long training runs? Yep, they do such runs, but those Olympians are only out there on those long runs for a faction of the time that a novice runner will be. While they may be out there 2.5 hours, a mere mortal runner may be out on their feet for 4-5 hours. Lets assume that the Olympian and novice runner have an equal stride count (yes that is possible). In a 2 hour run, the Olympian may have his/her feet hitting the ground around  21,600 times while the novice could be making as many as 43,200 foot landings covering the same distance. Doing that week after week can really take a toll on the body drastically increasing the chance of injury.

I know you're thinking, but Ultra runners run much longer. Yep, they do. However, their training is entirely different from that of a road marathoner. Ultra running often takes place on trails providing a much more forgiving running surface. Also, ultra running's focus is usually geared more around completion rather than time. Ultra running also involves typically some walking. Fueling, hydrating, pacing, it's all a different animal with an ultra runner. Ultra runners also rarely run the full distance prior to race day. Kind of hard to get in a 100-miler prior to race day. Usually ultra runners will run back-to-back long runs on two or more consecutive days. It's more about time on their feet.

With some of my more experienced runners, I've used back-to-back long runs. Usually the first "long run" will be a more moderate distance maybe up to 10 miles, and then the following day will be a more traditional marathon long run distance eventually going up to 20 miles.

It's not that I won't or haven't ever taken a runner past the 20-miler, it's just not my typical plan of action. With a more seasoned runner who is willing to dedicate themselves to a longer plan (about 25 weeks) I can take them safely closer to the marathon distance in training and still have time to incorporate dropback weeks for recovery and the taper weeks at the end of the plan.

Properly training marathon runners is all about taking them where they are currently at fitness-wise and running experience-wise and gradually building upon that to reach race day. Another question I'm often asked, especially by running buddies after they've compared training plans, is "Why does he have this distance, and I have that distance?" Or "Why do I have this workout and my buddy doesn't? A coach writes his plans based on the individual. Sometimes that creates a variance in plans. That's a good thing. Doesn't mean one is weaker or stronger, It means you're at different places or have different goals.

Research, as well as my on experience with training marathon runners, has shown me that runners entering training with a really strong base prior to training, having a starting long run around 10 miles (for which they are already acclimated to), then strategically building their long runs with the goal of getting them really acclimated to the 18-20 mile distance by taper time will lead them into race day solid and strong. That extra 6.2 miles will not be a problem. They may feel those extra miles depending on how hard they're pushing it in the first 3/4 of the race, but they'll definitely be able to handle it. Bonking or hitting the wall, usually isn't related to not having trained those extra miles. Hitting the wall is usually a result of improper hydration and fueling during the race.

The RunnerDude Way

The RunnerDude Family

Gu or Not To Gu, That is the Question

For this round of race training, I have quite a few runners new to training for the half-marathon and
full-marathon distance. I love working with newbies to distance racing. They have so many questions and are so eager to learn.

One question that has surfaced over and over during this training cycle is, "What about GU? Should I be using sports gels? When should I use them?

Each of my runners gets a training packet that's several pages long and in that packet is information on and "rules of thumb" for pre-run fueling, during-the-run fueling, and post-run fueling. But like most of my race trainers, the sections of the packet that gets viewed the most are pages 1 and 2--the training schedule and the workout descriptions and their personal training paces. LOL!

I think another reason these questions keep surfacing is that they keep hearing other information from their running friends...."Well, I use this." "I take that." "I use Gu this many times during a run." "Oh, don't use that." "You don't need this." "You should do this."

And you know the problem isn't that these well-meaning runners are giving them bad information. The problem, is that they are giving these new distance runners solutions for what works for themselves. With so much and such diverse information, my new-to-distance runners become overwhelmed and not sure what to do. Also, as a new distance runner, and well, like most anybody, they want "the" definitive answer. There in lies the problem. There isn't one answer.

Remember, up in paragraph two of this post, I mentioned that in each runner's training packet, I provide them with "rules of thumb" for fueling? Well, that's really as specific as it can be. Rules-of-thumb, guidelines, a set of parameters. Each runner, then has to use the 14-18 weeks of training to figure out  (based on those parameters) what works best for them.

I had one runner that in the marathon race, she used a gel about every 10 minutes. I would not recommend that to anyone, because for most that would cause stomach distress. But for her, it worked. She determined that for herself through her training. Whether it was more of a mental security factor or a physical need, I'm not sure, but nonetheless, it worked for her.

So, unfortunately I can't tell my newbies, "Here do exactly this." But, what I can provide them with the following parameters.

During training, eat a well balanced diet of approximately 45-65% high quality complex carbohydrates, 20-35 % polyunsaturated fat/monounsaturated fat (and yes a little bit of saturated fat), and 10-35% protein (from lean meats and plant sources).

Your body can store about 2000 calories of glycogen (fuel) in the muscle. This is your primary source of fuel on the run. If on a regulare basis, you're eating a good balance of the macro-nutrients listed above (Carbs, Fats, Protein), then you should be keeping your glycogen stores in good check.

Sports Gels, chomps, blocks, chews, etc. are designed to help you keep from completely depleting your glycogen stores during longer runs. If you're running an hour or less, you really don't need sports gels and the like. If you're running 1.5 hours or more, then it's a good idea to start supplementing with an additional fuel source.

Most fueling supplement companies suggest taking their product every 45-60 mins, but again that's just a recommendation. I personally take one about every 5 miles, but again, that's what works for me. The true key is listening to your body and getting into a routine of taking such supplements in a regimen that provides you with fuel before you feel like you need it. If you wait until you are fatiguing to take something, then more than likely it won't get into your system in time for it to really do you any good.

The other thing to keep in mind is that gels, chomps, chews, bars, etc. are not the end-all source of fuel. I began running marathons back in 1997. Back then then only fuel I know of that was available (at least where I was in NC) was PowerBar. It basically was a nasty leather bar that you chewed on and chewed on and chewed on. I think I'm still chewing on the first bar I took back in 1997. LOL! Not too long afterward, PowerBar started making PowerGel. But before that, about the only thing available was Gatorade for fuel.

Somehow runners prior to the 2000s were able to run distance without these handy little packets. That's the key word....Handy. Usually a serving of fuel is about 100 calories, These products are convenient, easy to carry, 100 calorie packets of fuel. It takes out the guess work. Simply open and eat.  However, you can use real food too and it be just as effective. Here again, you have to experiment with what works for you. I have one runner who eats dates on the run. Another eats an oatmeal cookie (kind of like a ginger snap). Another runner carries a little baggie of pretzels. And still another makes little pbj sandwiches for long runs. They all have around the same number of calories comprised mostly of simple carbs for quick and easy digestion.

Gatorade and similar sports drinks provide basically the same thing as sports gels. So when taking a sports gel or your homemade energy food source, it's best to wash it down with water not sports drink? Why? Well, since the both provide essentially the same thing, you're basically getting a double whammy of carbohydrates. For some this can cause stomach distress. So rather than risk that, wash down your energy foods with water and save the sports drink for a hydration stop when you're not taking a supplement.

So, again, many are probably still frustrated that I haven't provided "The definitive Fueling Solution," but you have some guidelines. Use your training time to experiment and discover what works for you. Each runner is unique and you have to discover your own tricks of the trade.

10 Tips to Prevent the Marathon Training Blues

Runners often get discouraged when training for a marathon. Their lack of performance and/or motivation can be due to numerous factors. In the video below, I share 10 tips for helping to prevent the marathon training blues. If you're currently experiencing the training blues, listen to the tips and see if any of the suggestions may be the cause of your discouragement with your training.
(Correction: In Tip#3, I state "the body sends blood to the muscle layer to help cool down the body." I meant to say, "the body sends blood to the skin layer to help cool down the body, causing less blood to get to the muscle layer, which makes you fatigue quicker."


10 Tips to Prevent the Marathon Training Blues from Thad McLaurin on Vimeo.

Keeping Your Electrolyte Stores in Check?

For short runs, drinking just water after the run is fine, but for endurance runs, it's important to replace lost electrolytes after the run. On runs more than an hour, you need to be sure not only to kick in some fluids with electrolytes during the run, but you need to be sure and replace them after the run too. Not replacing the lost electrolytes can lead to an electrolyte deficit leading into the next run and that's not a good thing. So what are electrolytes? Electrolytes are macronutrients the body uses to keep the body systems working properly. Runners often hear about two electrolytes (sodium and potassium) but there are actually five electrolytes.

The "BIG FIVE": 

1. Sodium is important because it carries the water molecule throughout the body. without sodium, you'll become dehydrated very quickly, even if you're drinking water. Ever been on a run and had a sloshy stomach? If you just drank a bottle of water, it's probably just what you just drank sloshing around, but if you drank earlier in the run and you still have that sloshing around happening in the stomach, chances are your sodium stores are low. You can have a stomach full of water, but if there isn't proper levels of sodium in the body, there's no way for it to get out of the stomach to the rest of your body.
2. Calcium is needed for muscle contraction, nerve function, and strong bones
3. Magnesium like Calcium is needed for muscle contraction, nerve function, and strong bones 
4. Potassium is needed to relax a contracted muscle. Low levels of Potassium can lead to muscle cramps. Potassium also supports heart function and helps keep blood pressure regulated.
5. Chloride is needed to maintain fluid balance, blood volume, and blood pressure

Sports drinks are great for during the long run, but research has shown not only are dairy drinks (chocolate milk) great for post run rebuilding, they are also better at re-hydrating the body after a long run than sports drinks. Chocolate milk is a great post run recovery and rehydration drink. It contains the right mixture of carbs and protein and drinking it within 15-30 mins after your run is idea in helping your body recover and rebuild. Chocolate milk also contains sodium and calcium, two of your needed electrolytes. 

It's a great idea to include electrolyte-rich foods in your daily diet as well as to eat post-run. Sports nutritionist Nancy Clark provides some great food suggestions below to help replenish your depleted electrolyte stores:

Sodium: chocolate milk, peanut butter, bagel, even soup! Also try some deli turkey!

Potassium: bananas, sweet potatoes, spinach, kale, peas, beans, avocado, and dried of fresh fruits like oranges, melons, raisins, prunes

Calcium: milk (regular or soy), cereal, yogurt, latte

Magnesium: leafy green veggies, whole grains, nuts, peanut butter, dried beans, lentils

Chloride: olives, rye, tomatoes, lettuce, celery

Smoothies are an easy way to get in your needed electrolytes. No need to drive to the smoothie shop either. Below are some great smoothie ideas from nutritionist, Laura Buxenbaum that are easy to make at home.

Running Refuel Shake

1 cup fat-free chocolate milk

1 scoop 100% whey protein powder

1 banana

Crushed ice

Triple Berry Smoothie

1 cup low-fat vanilla yogurt

1 cup skim or 1% milk

1/3 cup frozen blueberries

1/3 cup frozen strawberries                                                               

1/3 cup frozen raspberries

Ice

Orange Peach Mango Smoothie

1 cup orange juice

1 cup low-fat vanilla yogurt

1/2 cup frozen unsweetened peaches

1/2 cup frozen mangoes

Ice

PB&B Protein Smoothie

1 banana

1 tablespoon creamy peanut butter

1 cup 1% milk

1 scoop plain, vanilla, or chocolate whey protein powder

Crushed ice

Blues Buster Smoothie*

1 (6-ounce) container low-fat blueberry yogurt

1/2 cup apple juice

1/2 cup fresh or frozen blueberries

1/2 cup frozen sliced peaches

Crushed ice

*Recipe from SoutheastDairy.org

One of my favorite smoothie creations is the "RunnerDude Pumpkin Smoothie."

RunnerDude's Pumpkin Smoothie*

1/2 cup pumpkin puree

1/2 cup fat-free vanilla Greek yogurt

1 banana, sliced into chunks (freezing the banana is beforehand is great too!)

1 teaspoon pumpkin pie spice

1/2 cup skim milk

1 teaspoon vanilla extract

1 cup ice

Note: for a thinner consistency, add another 1/2 cup skim milk. For extra sweetness, add 1 tablespoon honey.

RunnerDude 10-Mile Challenge and 10K!

Whether you're training for your first 10-Miler or 10K or you want to PR, join us on Feb 7th! That's when the 10-week Group Race Training for the RunnerDude 10-Mile Challenge and 10K begins! Only $55 for 10 weeks and you'll receive a special discount code to save 10% on the Race Registration fee at Trivium Racing!! For more information or to register for the group race training go to www.runnerdudesfitness.com

The RunnerDude 10-Mile Challenge and 10K takes place on April 17th in Greensboro, NC. It's going to be a beautiful route which will traverse our awesome Atlantic & Yadkin greenway, Country Park and surrounding neighborhoods. There's prize money too for the top three male and female placers for both the 10-Mile and 10K! The 10-Mile Prize money is sponsored by TriadRunning.com and the 10K Prize money is sponsored by RunnerDude's Fitness.
First = $100
Second = $50
Third = $25

So, even if you're too far to come train with us, I hope you'll consider traveling to us on race day!
To register for the race click here.

The Scoop on Poop

If you’re like me and my running buddies, we’ve had conversations about just about everything under the sun while on the run, but for some reason, poop rarely makes the list. Everyone wants to ask, but often don’t. Maybe it’s looked at as a sign of weakness, because it’s something we feel we can’t control. Or maybe it’s because of our 5th-grade nature to make fun of poop…example just recently when the football player pooped his pants during a play making national news.

Well, I don’t’ think much is going to change regarding the humor around poop. It will always be the butt of jokes (no pun intended…well maybe, LOL!). So that’s why I’m writing this post on poop. Yes, there will always be those times where out of the blue, you have a gut attack on a run, and you have no idea where it came from or why? You suffer through the run miserable. But there are some things that can be done to lessen the frequency of poop attacks on the run as well as how to better deal with them when they do occur.

I’m somewhat of an expert on this issue. You see, I have ulcerative colitis-an autoimmune disease which affects the gut. I was diagnosed with UC about 15 years ago. Luckily I’ve been able to keep it pretty much in remission, although what’s normal for me probably isn’t normal for a non UC person. Four bathroom visits In a day is the “new normal” for me. That’s good! A person in the midst of a UC flare can go 15+ times a day. Even though my “remission” keeps things pretty tame, I’ve had to learn how to adapt my running accordingly. Below are a few tips that will help anyone dealing with poop issues on the run:

Happens to the Best of Us: I truly think people don’t talk about this topic or seek help, because it makes us look like we are weak, have no control. Well my best advice for that is “get over it.” Even elite runners have bouts with the dreaded poop attack on a run. Paula Radcliffe had to pull off the course in 2005 to take a dump right there in front of everyone. Finishing with a little lighter load, she went on to win the race. I’ll never forget years ago watching the NYC marathon with one of my favorite marathoners, 9-time NYC winner Greta Weiss. She had diarrhea and was running with toilet paper. Of course the press gave her no mercy and had a camera on her the entire race. Even so, she prevailed and won the race. Uta Pippig, the 1996 Women’s winner of the Boston Marathon won that race with cramps and diarrhea. Even Greensboro claim to tennis fame, John Isner had to take a bathroom break during the marathon match in 2010 with Nicolas Mahut. So, you are not alone. Everybody poops.

Food for Thought: A little advance planning with your eating can be a big help in deterring poop attacks. I’m all about a high fiber diet including whole grains, fruits, and veggies. However, these awesome foods are not very run friendly, particularly long-runs. The day before a really long run or an endurance race or event, cut way back on the complex carbs and high fiber foods. You need to stock your body with glycogen which is the fuel you’ll be using on the run, but the day before, eat simple carbs (regular pasta, white bread, white rice, etc.). Yes…you have my permission to each simple carbs the day before a long run. BUT……these simple carbs should not be laden with a lot of fat. High fiber and fatty foods take longer to digest. So, even if you cut back to only simple carbs the day before a long run or race, if all you ate were Dunkin Donuts, all that fat may still be churning in your gut the next day on the run. A churning gut is not what you want on a long run. So, eat the day before. Eat plenty, but keep it simple and low in fat.

Clear the Gut: Reducing bulk is a great way to prevent bathroom issues on the run. Clearing out the pipes before the run is another good method. Having a routine before a long run and/or race is your best bet. Train your body to go to the bathroom after eating your pre-run meal. It can be done. I’ve found that having coffee with my pre-run meal helps. Caffeine causes peristalsis which is what triggers your brain to know it needs to go to the bathroom. Also, I think the warmth of the coffee moves things along. This may mean getting up earlier to eat, drink, and poop. Those few less minutes of sleep are worth it. A friend of mine that has UC has discovered that drinking a glass of Metamucil before going to bed ensures that he’s able to clear his gut before his run. This may not work for everyone, but for him it helps ensure that he’s “empty” for the run. Note: Do not try this the night before a race, if you’ve never tried it before!!!

Back to That Caffeine Thing: Caffeine is a great energy booster. Seems like just about everything now has added caffeine, even many of sports gels. Problem is that the same caffeine that produces an energy boost, can start peristalsis…what tells your brain you need to poop. So, if you’re prone to poop attacks on the run, ask yourself if they tend to happen shortly after taking a gel? If so, and your gels contain caffeine, try using a non-caffeinated gel and see if you get the same result.

Watch the Sugar-Free Foods: Sugar-free sounds good. Lower carbs means lower sugar and high-sugar foods can sometimes upset the GI tract. BUT...many sugar-free foods contain sorbitol which is known to cause diarrhea. Many sugar-free chewing gums and sugar-free hard candy contains sorbitol. So, check the label.

Stay Hydrated: You greatly increase your chance of GI distress when you sweat out 4% of your body weight on a run.  That's about 5lbs in a 125lb runner and about 6lbs for a 150lb runner. Six pounds sounds like a lot, but you can easily lose that much fluid on a long run. So, go into your long runs and races well hydrated by drinking water throughout the day before the run. Don't drink to excess, however. Then on the run, be sure to replace fluids by drinking water/sports drink throughout the run.

Stick to Your Routine: Sometimes I think I may appear unsocial when it comes to group race trips because I tend not to partake in the group house sharing. I usually get my own hotel room. Reason? Well, I need to know that I can stick to my race morning routine. I need to know that the bathroom will be free. I need to not be worried that my morning blasts will be heard by all. I need to be relaxed and in my normal routine. Nothing will break your confidence more going into a race than thinking, dang I should have gone to the potty one more time.

Wipes to the Rescue: I’ve had runners tell me many different things they’ve used to clean themselves when surprised by a poop attack during a run with no bathroom available. Everything from socks, to race bibs, to leaves. Be careful with using the natural fauna, the one runner I know that thought using nearby leaves was a good idea soon had a bigger issue…poison ivy. OUCH! If you’re prone to bathroom issues and you’re running an unfamiliar route or if you just want to be on the safe side in a race or long run, try packing some wipes. Take 5 or 6 personal wipes and place them in a Ziploc baggie. Press all the air out, then seal the bag. Fold the bag up and put it in a pocket in your shorts, the little pocket on many hydration belts or handheld water bottles, or just pin it to the inside or outside of your shorts.

Acclimation Baby!:  Runner's trots is common among beginning runners. Why? Well increased exercise or just increasing your activity level beyond what your body is used to can cause an overactive GI. Hang in there, your body will adapt. Marathon trainers often experience a similar thing at the onset of their training. Even though they are used to running and have a normally high activity level, when they increase it with added speed workouts and long runs, the body can say , Whoaa!! The body will adapt once if figures out you're going to keep doing this.

“Poop-ouflage”: Prone to bathroom issues? Wear black! May not help with the physical symptoms you’re experiencing, but it will help keep the masses from knowing (at least visually) if you’ve had an accident.

Plot out the Potties: If you’re running city greenways and /or parks, scope out where the public restrooms are located and then plot your running route so that they fall strategically within your route. Even if you don’t need them for a bathroom break, it’s good to know one is along the route just in case. I discovered one such public facility at a ball park along one of our greenways that’s in a perfect location. I can easily run about 7 miles to this location and then do two different out-n-backs from the same facility making for a great 20-mile run. I can use the bathroom if need be as well as refill my water bottle (there’s a water fountain here as well) several times. For race time, find out where the port-o-potties will be located along the race course. If the information is not provided on the race website, email the race director. They should be able to provide you with this information.

2014 A Year to Celebrate at RunnerDude's Fitness

2014 has been an awesome year for RunnerDude's Fitness. We've grown over the year with our biggest fall race training group ever (70+ runners)! Each and every runner is an amazing person with an amazing story to tell. This video tries to capture just a tad of their spirit which makes RunnerDude's Fitness what it is...a home for runners. I can't wait to see what 2015 has in store.


RunnerDude's Fitness Celebrates 2014 from Thad McLaurin on Vimeo.

Training Gear: To Each His Own

I'm asked frequently, "What running shoes do you wear?" What running shorts do you wear?" "What sports drink do you use?" "What fuel do you use on the run?" "What do you eat before a long run?" "What do you eat after a long run?" I always preface my response with, "Well, what works for me is..."

Running is a very specialized sport and that goes for the gear and fueling too. What works for one runner may or may not work for another. The trick is to read up on various options, talk to your running buddies and trainer, and then try things out for yourself. The training period for a marathon is not just for training the muscular and aerobic systems. It's also a time to test out fueling and hydration options, clothing, shoes, GPS watches, etc. Use the 3-4 months preparing for the marathon to see what works for you. But start early in the training, don't wait until the last few weeks.

Also, keep in mind your race date. A good portion of training for a fall marathon takes place in the heat of summer. So, most of your training runs may be in shorts and a singlet. But if your race is late fall and in a chilly location, you may end up racing in tights and a couple of top layers. So, be sure to have your race day attire options figured out. Go worst case scenario. Better to be ready than caught off guard. Be sure to test out all clothing too. Nothing worse than discovering that your bad weather clothing option is the king of chafing.

I'm always amazed when  I get calls from someone who isn't a client and they're asking about hydration and/or fueling and it's the week before the race. Anything they use or try to use that they haven't used during training is a gamble. My #1 Race Day Rule is never wear, eat, or drink anything on race day that you haven't used during your training.

Below are my favorites from my current training for the upcoming Philadelphia marathon. Remember these items work great for me. You may try something below and it not work at all for you. That's fine. It's all about finding what works best for you.

Shoes

I've run in a lot of different shoes and have several brands that I like and that work for me. During my Philly training, I've run in the Saucony Mirage 4 for my shorter runs and speed workouts. I can wear the Mirages up to about 10 miles and then my feet really hurt. I need more cushion on longer runs. Recently I discovered Altra's Paradigm and they're like heaven on my feet. I've run five 20-milers in my training for Philly and my feet have not hurt at all on these long runs when wearing the Paradigms. All of the Altra shoes have zero drop. That means they are completely flat. There is no heel-to-toe drop. This is great for the balls of my feet. It's the fore foot that really hurts on the longer runs when wearing a shoe that has any kind of incline at the heel. The Paradigm is Altra's first offering in the maximalist category. Maximalist shoes have a thicker sole providing more cushion while still keeping very little heel-to-toe drop. I tried Hoka's, another brand of maximalist shoes, but they have about a 3 or 4mm heel-to-toe drop and they just didn't work as well for me. The Altra Paradigm is my new favorite running shoe.

Socks
My feet aren't too picky when it comes to socks. I do have a few requirements, however. First, I like a snug fit. Close fitting socks tend to cause less chafing and blisters. Second, no cotton. I like 100% technical fabric. This aids in the snug fit as well as moisture management. Third, no-show or low cut. I don't like socks that come past the ankle. Just my preference. I've run in many different brands of running sock from Champion, to SmartWool, to WrightSock, to Balega. They all work well. One sock I keep coming back to over and over is Feetures High Performance Light Cushion No Show Tab Sock. They have a great fit and work well for me.

Running Shorts:

My #1 favorite training short is made by Lululemon. You may not be familiar with this brand. They are fairly new to the running clothing arena. Lululemon is known more for their yoga clothing. I discovered Lululemon running shorts back in 2010 when running the Marine Corps Marathon with a buddy. He had a pair. They looked great on him and he raved about how good they felt. They are a bit pricey, running about $65 a pair, but pairs I bought after that race in 2010 still wear like the day I bought them. They hold up well to run after run and wash after wash.  For my training runs, I like to wear Lululemon's Surge short (1). It comes in a 5" and 7" inseam. For race day, I really like a race short that Lululemon use to make (2). I can't seem to find in on their website any longer, which is a shame. It's a great short. I recently discovered a racing short made by North Face called the Better Than Naked Split Short (3). This is a great racing short. It's short, but not too short. It's split, but not too split. It has a zippered back pocket as well as storage pockets on both sides of the zippered pocket that are perfect for storing GU packs.

GPS Watch:
I've used many different GPS watches over the years.  I've used two different TIMEX GPS watches, two different Garmen GPS watches, and two different Soleus GPS watches. Each had aspects I really liked and each had things I disliked. For my Philly training, I decided to try out the TomTom Runner GPS watch. I love this watch. It was easy to use right out of the box. It has a large customizable display. One of the best features is that it gets a GPS signal quicker than any GPS watch I've ever used. Literally just a few seconds after pressing the GPS button, I get a signal. As a coach, that's awesome. Another cool feature is that the display pops out of the watch band so you can easily slip it into the charging dock. It keeps its charge well too. No worries about it going dead in the middle of a long run. It also easily syncs up to Strava which is the app I use to keep track of my mileage, routes, running shoe miles and engage in friendly running competitions with myself and other Strava members.

Shades:

I wear glasses. Used to wear contacts, but started having issues with them. I've gotten used to wearing glasses on the run. When it's light out I prefer to run in prescription sunglasses. Biggest problem with glasses is constant slipping on the nose. Eye Care Associates asked me to test out a pair of Oakley Jacket 2.0 frames. These frames are great. They allow for curved lenses so the frame wrap around your face providing more coverage of your eyes protecting them from the sun. The wrap design also keeps them from slipping on the nose. I tried an amber colored lens which I've never worn before. Usually I go with black or gray. The amber is great if your going for a run at dawn just before the sun comes up or at dusk when the sun is going down. Nothing worse than finishing a run as the sun goes down and you have on sunglasses and suddenly you can no longer see. The amber lenses allow for more visibility as it gets darker. (Note: If you eyes are very light sensitive, the amber choice may not work as well for you.) Don't wear prescription eyeglasses? No problem. You can have non prescription lenses put in the Oakley frames.

Chafing Protection:
I've never really had chafing issues, but for some reason in this training I did. I lost 23 lbs

during my training, so you think that would decrease chafing issues, but not the case. Anywho.... Body Glide and Body Glide Skin Glide became my friends. The original Body Glide is applied much like deodorant onto whatever area needs protecting. The original formula is thicker and provides great coverage. The Skin Glide is best described as a "dry lotion." What you squeeze out looks similar to lotion, but it quickly dries to a powdery feel after application. The Skin Glide can be a bit messy on clothing if you're not careful. Be sure to wipe your hands after application. If not, anything you touch will have white powdery smudges on it. Besides those few annoyances, the Skin Glide works well on shorter runs.

Night Before Long Run Fueling:
I'm a big multi-grain pasta and brown rice lover. Most of my night-before long run meals include either pasta or rice, chicken, and veggies. Below are some of the various combinations I've enjoyed.
1. Stir fried rice, veggies, and chicken over brown rice with whole grain bread
2. Chicken Primavera: whole wheat pasta, chick peas, broccoli, and cauliflower sauteed in olive oil
3. Mixed Greens topped with grilled chicken breast, dried cranberries, walnuts, broccoli, sprouts, and strawberry walnut dressing
4. White chicken chili. Contains navy beans (instead of kidney), white and yellow corn, Hidden Valley Ranch Dressing mix, and traditional chili spices.
5. Potato and carrot soup
6. Brown rice topped with black beans, grilled chicken, yellow corn, Mexican spices and low fat Mexican blend cheese

Pre-Long Run Breakfast Fueling:

I'm pretty consistent with the breakfast meal that I eat right before a long run. Usually I'll have a
toasted whole wheat English muffin topped with peanut butter and some type of preserve such as orange marmalade. Sometimes I'll put banana slices and honey on top of the peanut butter. Occasionally I'll have whole wheat pancakes. I eat my pre-long run breakfast about an hour to 1.5hrs prior to the run.

Hydration and Fueling Before and During the Long Run:

About an hour to 1.5hrs before the run, I'll drink one can of Earth Fare 100% Coconut Water.
Coconut water is Mother Nature's Sports Drink. It naturally contains sodium, potassium, and carbs...what you'd find in a sports drink like Gatorade. Coconut water, however has about 3x the potassium and a little less carbs. I use to deal with calf cramps on long runs, particularly on hot summer runs. I sweat a lot. Staying hydrated and keeping my electrolyte stores topped off is big for me. Since using 100% coconut water, I 've not had cramping or hydration issues.
As for fuel during the run, my go-to gel is Chocolate Outrageous by GU. I usually take one at mile 6, 12, and 18. Because the coconut water doesn't have quite a much carbs as Gatorade, I'm able to wash the GU down with the coconut water that I carry in my handheld bottle. I start my run with the handheld filled with coconut water and as I sip on it, I'll refill it with water. My long run routes take me by some water fountains. On race day I'll grab some water cups (as needed) and refill my bottle on the run. My favorite handheld water bottle is the one shown here by Ultimate Direction. It has a pouch perfect for storing gels and the unique nipple like spout allows you to suck the water out keeping spills from happening. It also cuts down on the amount of air being swallowed.

Post Run Refueling:
1% chocolate milk is my go-to post long run refuel option. I try to get this in within 15-30 minutes of completing the run. Chocolate milk has the perfect 4:1 carbs to protein ratio needed to optimize the rebuilding process after a long run. Horizon makes a juice box size that doesn't need to be refrigerated and is really convenient to throw in your car and have ready after a long run. If I have access, I like to jazz it up by putting the milk in a blender and adding a banana and some extra protein power. This makes a great smoothie.