Race Day Nutrition Review

Hi, Runners!

This is a review of a previous blog post I wrote a couple of years ago. Some of you will have seen this already, some of you have not. But it’s important race-nutrition information.

Many of you already know what works for you on the run, but there are those of you who are new to this as well. This is information I have shared before, but it’s always a good refresher.

There are so many options. So where to start?

Our bodies break down different sugars to use a fuel in different ways.

And here’s news for you: Everyone’s body breaks down sugars differently. This is why there are so many options out there. Carrier proteins absorb and metabolize sugars in our bodies – and everyone has a different mix of carrier proteins, which is why some nutritional substances work for one person and not another. It all comes down to sugar and how well our bodies process and transport each type of sugar.

Glucose Transporter GLUT2 is what absorbs and metabolizes glucose and maltodextrin – at a rate of up to 1 gram/minute. GLUT5 is what absorbs and metablizes fructose (fruit sugar) at a rate of up to .6 grams/minute. These are the two main transporters that we concern ourselves with as runners. An ideal mix between GLUT2 and GLUT5 yeilds an absorption rate of up to 1.75 grams/minute. Water is what makes these sugars fluid enough to travel through our bodies, so all nutrition must be consumed with water to be effective.

The best thing you can do is to experiment with what sugars and what sources of fuel will work best for you. All of our nutrition items have all of the types of sugars in them, just in different concentrations. If you don’t do well with a certain type of sugar, find a nutritional item that has a higher concentration of a different type.

Sugars

• Fructose
  • Low GI (19)
  • “Fruit Sugar
  • ~19ml/g of water to be isotonic
  • Absorbed via GLUT5
• Sucrose
  • Medium GI (65)
  • ~19ml/g of water to be isotonic
  • Bonded Glucose & Fructose molecule
    • 1:1 ratio of these sugars
• Glucose
  • High GI (100)
  • ~19ml/g of water to be isotonic
  • Absorbed via GLUT2
• Maltodextrin
  • High GI (~105)
  • ~3.3ml/g of water to be isotonic
  • Absorbed via GLUT2

(Note: GI refers to Glycemic Index – or the rate at which the body breaks down a carbohydrate. The lower the number, the slower the carbohydrate is broken down)

Here’s what we have:

High in Glucose/Maltodextrin:

 

Gu, Gu Chomps, Roctane, Cliff Shots, and Cliff Blocks

High in Sucrose:

Sport Beans

High in Fructose:

Huma

So what do you take away from this?

• A product which contains sugars using both pathways mentioned will be capable of delivering the most energy
• If you don’t consume water, you won’t be able to take full advantage of your race nutrition and will likely experience gastrointestinal distress
• If you experience GI distress try consuming your nutrition more slowly, make sure you’re consuming enough water, try something with a different blend of sugars
• PRACTICE
  • Best absorption rates can be reached by eating small amounts of nutrition at a time, consumed with water
  • Ideally 1 serving will take at least 2-3 minutes to consume
  • Remember the Golden Rule of Running, “Never do anything new on race day.”

If you haven’t started figuring out your race day nutrition yet – get on it! We have a lot of options at Gazelle Sports, including those mentioned above, plus more!

Try some different things out. It’s imperative that you figure this out before race day.

Your Challenge this week is to come up with a nutrition plan. Do you know when you’re going to take your nutrition during your race? Do you know when you’re going to eat before hand (we’ll discuss this more next week)? Do you know what you’re going to use during the race? When you’re going to hydrate? There’s a lot to think about when it comes to distance running and nutrition – so start thinking about it, and practicing it during your long runs!

Recovery

As runners who are training for specific races – we all make time in our busy lives to run. Each of us has a million other obligations – school, work, family, cooking, shopping, errands, cleaning, etc., etc., etc. – but each of us has also made a commitment to this schedule and training – have made it a priority.

But there is something that goes along with running that I’m betting many of you (myself included many times) neglect – and that is recovery.

Running and Daily life take a toll on our bodies, both mentally and physically – so why not make time to actively recovery as well as adhering to a running routine?

There are several indicators as to whether or not our bodies are recovered enough to complete our next workout:

• Resting Heart Rate: Is it elevated? If so, you are not properly recovered. You can check this either by using a watch with a built in HR monitor, or by checking your pulse shortly after you wake up each morning (it’s something you have to track).
• Weight – if you lost a pound or two on your last run, chances are you’re dehydrated (sadly, the pounds don’t just melt away like this). And if you have not yet recovered that mass, you are not yet recovered.
• Sleep – Did you sleep poorly post-workout? If you’re losing sleep due to running, you’re not fully recovered.
• If you’re mentally fatigued (the “I don’t want to do this” thoughts and feelings) – it may be time to back off or take a rest day. I know the season can be hard, and sometimes you do just have to do it – but if you’re feeling this way before every single run on your schedule – take a rest day, or shorten the duration of your run.

If two of these three indicators is off – it may be a sign that you need to back off a bit, or take a complete rest day in order to let your body recover from the tough work you’ve been doing.

Paying attention to those indicators can help you mentally recover, and there are other tools as well that can help you physically recover – here’s a couple of my favorites.

The R8: This is a specific brand of roller that applies pressure for you. No need to lay on the floor or to use body pressure, the spring system in this item allows the device to do the work for you.

The Protec Orb/Orb Extreme Mini: Two products that accomplish the same thing, but one more intense than the other. I love them because they can get into tighter spots than a foam roller can.

And of course there’s good old fashioned static stretching as well.

I challenge you to carve out a tiny bit of extra time for you – I challenge you to take the time to recover properly post-run – and just see what it does for you as a runner. The benefits are innumerable, and it’s something we so often neglect. Pay attention to how you’re feeling and how your body and mind are reacting to training and you’ll go far.

Keep Moving.

Shoe Talk

This week, I want you to start to think about your shoes. Have you replaced them recently (or ever)? A shoe is good for 300-500 miles. We’re pretty much right in the middle of the season for those running River Bank Run. We will be starting intervals soon.  So some food for thought:

– Your shoes will wear down internally before you will see external wear. The midsole is what supports your foot, and that is what breaks down first. We put a lot of pressure on our shoes day after day. If your shoes are at or past their mileage, most likely they’re not supporting your foot (and therefore your body) as they should any longer.

– Having 2 pairs of shoes can help keep your kicks good for a longer period of time. Rotating between two pairs of shoes allows the midsole of one to recover while you are using the other. If you can give a shoe 24 hours between wearings it will be able to continue on for longer. Plus, if you’ve got two entirely different pairs of shoes, it can help your body stay healthy.

– You’ll want to begin running in the shoe you’re going to race in. Personally, I like to have a shoe that’s got less than 100 miles on it to race in – this way I know that I am not running on a worn out shoe. Plus I know that the shoe will work for me if I’ve put at least some miles on it. Of course, each person is different. Figuring out what works for you when it comes to racing is up to you!

– Having the right type of shoe for you can help to prevent injury. This is something we can assess at Gazelle Sports though a Gait Analysis. If you haven’t ever been fitted, or if it’s been a very long time – have it done! Your body changes over the years. Sometimes the type and shoe you need can change too, as can the size.

– Mentally, a new pair of shoes can also renew your running (I just experienced this this past week). It’s not just retail therapy – having a new shoe can make running feel better, and mentally less tough (sometimes). Need a mental kick? New shoes might do the trick. It’s always awesome to slip into a new pair of shoes and take them out on the road!

Just a few things to consider. Hopefully if you haven’t recently replaced your shoes, we’ll see y’all soon!

Focusing on the 90%

Yogi Berra once said that “Baseball is 90% mental, and the other half is physical.” And while baseball and running may not share many common characteristics – they do share this.

As runners, we focus so much on the physical aspects of training, that we often times neglect the mental aspect. Our brains are boss. Our mental chatter controls our lives. There have been tests done on athletes groups of athletes – some who took a mentally taxing test before running, and then another group who approached exercise with fresh minds. The two groups were then required to run at maximal effort on a treadmill. Those who were mentally fatigued gave up quicker than those who were not.

Running and racing requires great mental strength. What we do is all about making decisions, either conscious or subconscious. Our brains make decisions for our bodies based on not only the physiological changes going on during a race, but also on our emotional state surrounding those changes.

So if our brains are fighting against us every step of the way – telling us to slow down, craving homeostasis (or the state of being at ease, and not in pain) – how do we as runners overcome this and perform well (run strong)? There are a few answers out there.

First off is sugar. We don’t do much during training in the way of nutrition in order to train our bodies to burn fat as a fuel source more easily. However, we pamper ourselves and our minds during a race by ingesting fuel (normally in the form of a gel or gummy). I will cover more on nutrition later. For now, here’s an excerpt from the Runner’s World article: ”

 A study out of the University of Birmingham, England, demonstrated that it is possible to, in a sense, fool the mind into allowing the body to work harder.

These researchers showed that cyclists who swished a carbohydrate drink containing either glucose or maltodextrin disguised with an artificial sweetener during a workout were able to ride harder and longer than those who swished water disguised with an artificial sweetener. This was despite the fact that none of the participants actually swallowed either of the liquids, nor did they know if they were swishing the carbohydrate solution or plain water. In addition, the two groups rated the level of difficulty to be the same, even though the carbohydrate drink group worked harder.

A functional MRI demonstrated that certain areas of the brain lit up when the carbohydrate drink was swished, those areas being connected to emotion, motivation, and reward. It was as if the carbohydrate-sensitive receptors in the mouth communicated with the brain, which then sent a signal to the body to tell it that it would be getting more calories and thus could work harder, regardless of the fact that no calories were actually consumed. This demonstrated that it is possible to trick the brain to allow the body to go further and faster.”

And then, there is brain training, or taking the steps before you even make it to the starting line to train your brain to succeed. Much has been written on this subject, and while I am no expert, these articles go in depth about brain training:

https://www.runnersworld.com/advanced/a20824252/sharpen-the-90/

https://www.scienceofrunning.com/2014/05/the-psychology-of-mental-toughness.html?v=7516fd43adaa

I would love for you, this season and well into the future, to begin to focus on the mental aspect of running – I truly believe that learning to push yourself through the tough times and hardest part of races will help you succeed as a runner.

Safety

As I was going out on Saturday to put water out for those who ventured off the Snow Melt System – I noticed something: clumps of runners in the road – not wearing reflective gear, or anything bright or blinky. There was one person out of a group of runners wearing something bright enough to see through the snow. There were also others running 3-4 people abreast, and not moving over for cars.

I’m not writing this to single any one out. I’m not writing this to make anyone feel guilty. I’m writing this out of pure concern for your safety and the safety of others.

It’s so easy to start talking to your running buddies and forget that you have to share the road with oncoming traffic. I guarantee that in a battle of you vs. car – the car will win every time.

So this week I’m going to cover a bit of running safety, just as a reminder to everyone who ventures out on the roads (all of us, at some point or another).

1. Please run against traffic as opposed to with it. This lets you see oncoming traffic and hopefully be more aware of your surroundings.
2. Be aware! Especially on busy roads. I try not to put us on busy roads often, especially when the sidewalks aren’t clear. But it happened this Saturday. When you are running, be aware of traffic. Move over to let them pass, and run no more than 1-2 abreast when cars are present.
3. Be sure that you’re paying attention to traffic signals. Cars have the right of way sometimes. Do not run out into traffic when the hand is red. I know it’s hard to wait, but obeying traffic laws will help keep you safe. I know you all know this, but the reminder is important. I’ve witnessed more than one runner try to cross the road at a crossing and almost get hit because they didn’t stop and look. Just be mindful.
4. Be bright! The brighter you can be – lights, reflective gear, neon clothing. The more you can do to make yourself visible as a human being, the better it’s going to be for you. Cars are usually willing to move over when they’re able (usually) – but they have to be able to see you to do so. It’s easy to forget to bring this stuff, especially for the morning runs – but it’s still important. Keep it in your car (assuming whatever it it doesn’t run on batteries), or keep it in a bag by the door – something easy to grab as you head to your car in the morning.
5. And the last piece of the puzzle is a head lamp or flashlight of some sort – something that allows you to see upcoming hazards.

Please be seen and be safe out there. We want you to have a safe and healthy running career!

You can read more on runner safety here.

Be Brave (Plus some cold weather running tips)

Hi Runners –

This space will be your resource for Run Camp information. Welcome to the Training Programs Blog.

This season I decided that I want build on a theme. And for this winter, that theme is “brave.”

For some people, that word is intimidating. You may think to yourself “but I am not brave.” And I want to say to you – but you are. Many of you are here trying something new, with people you don’t know. That’s brave. Connecting with a new group (as non-intimidating as we try to be), or meeting new people, that’s brave for some. Running faster than you have before, attempting a new goal time or race distance – that’s brave for some. Or even just being there for someone else – that can take courage.

Everyone has something they fear when it comes to running and sport. Something that makes them hesitate to even try. It’s that thing that when you think of attempting it, gives you a knot in your chest, or causes your breath to catch.

For me personally, chasing a marathon time that right now feels impossible coming off an illness that affected my ability to run for just over two weeks, and a fall marathon that should have been awesome, but where I turned out a less than stellar performance (for myself) – regaining strength and confidence, and that marathon time goal – that is my brave this season (and this year).

Your brave can be big or small, quiet or loud; but whatever it is for you – I want to see it this season. Set that goal. Run to get faster, or stronger. Or run to make new connections. Whatever it is that’s outside your comfort zone, be there. Embrace it. Get gutsy. Be brave.

And to speak of brave – we may have to brave some chilly temperatures this weekend. It is here I want to transition into a little bit of technical information for you.

To brave the cold weather – all that is necessary is to layer correctly. Everyone runs different body temperature-wise. Saturday, with a predicted high of 23, and low of 8 – it’s probably necessary to layer a bit differently that you have been.

All of your layers should be a wicking material. This means that it’s a non-cotton fabric that pulls moisture away from the body. Cotton will absorb and hold moisture to your skin. This will make you colder as your body cannot control its temperature this way.

So starting with the feet, you should have a synthetic or Merino Wool pair of socks. Thicker is sometimes more comfortable in the winter, but often people will continue to wear thin ones. Personal preference, really.

Tights or pants should fit well and allow you to move comfortably. I prefer a pair with a wind panel on the front to help with warmth a little more. There are some that are fleece lined, some that are wool lined, and some that have built-in air channels to trap body heat. Heavier or lighter, it’s really up to you.

For tops, you’ll want a good long sleeve shirt, potentially a 1/4 or 1/2 zip, and a jacket. You can always take off a layer if you get too warm.

Here are Runner’s World’s quick tips on how to dress for certain Temperature ranges:

60+ degrees: tank top and shorts

50–59 degrees: short sleeve tech shirt and shorts

40–49 degrees: long sleeve tech shirt, shorts or tights, gloves (optional), headband to cover ears (optional)

30–39 degrees: long sleeve tech shirt, shorts or tights, gloves, and headband to cover ears

20–29 degrees: two shirts layered—a long sleeve tech shirt and a short sleeve tech shirt or long sleeve shirt and jacket—tights, gloves, and headband or hat to cover ears

10–19 degrees: two shirts layered, tights, gloves or mittens, headband or hat, and windbreaker jacket/pants

0–9 degrees: two shirts layered, tights, windbreaker jacket/pants, mittens, headband or hat, ski mask to cover face

Good luck to you all this season, think about your Brave, and about what to wear (but don’t overthink it) – and I’ll see you soon!

Running in the Heat

First and foremost, I am not an expert or claim to have all the knowledge when it comes to running in the heat.  I struggle in the heat, but I have found a few things can help me along the way to help beat the heat.

• Start off slow.  This is a tough one for me to grasp.  I can run this speed in the spring, fall, why do I feel so terrible when I try to run the same pace in the summer?  A few years ago, I moved to Florida for an internship.  I was already signed up for a winter marathon, which meant I had a lot of training to do in the hot Florida heat.  My pace during those training runs were 2-3 minutes/mile slower than what I was accustom to training in Michigan.  After 3 months of training in those conditions, I went home to Michigan to run a 10 mile race and ran faster than I had ever before.  Running in the heat paid off even though I had to slow down.
• Stay Hydrated!  Staying hydrated is one of the most important parts of successful summer running.  I personally try to drink 3-4 water bottles full of water per day.  At least one of those will be an electrolyte beverage.  Everyone has their favorite one.  I enjoy Nuun and Propel.  It helps me drink more throughout the day and replaces those electrolytes I loose when I sweat!
• Avoid running at the warmer parts of the day  I am a much more productive person in the morning than I am in the evening.  So, I prefer to get my exercise in the morning.  It makes me feel accomplished throughout the day and if something comes up later in the evening, I would have already accomplished what I wanted to do in the morning.  But, sometimes it doesn’t work out.  Sometimes I have a crazy day and the only time I can run is at 2pm.  I usually try to get the work done on a treadmill or choose a different form of exercise.  It’s so much cooler in the morning or the evening.
• Heat affects your heart/heart rate  Your body will eventually acclimate to hot weather, so gradually increasing the length and intensity of your training in the warm weather will help beat the heat. I about two weeks time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.
• Pick out routes with shade, sprinklers:  I love picking out routes with shade, sprinklers, grass, etc.  I’m actually waiting for the day someone yells at me for running through their sprinklers in the yard.  It’s so refreshing and cooling during those tough summertime runs to cool off with a bit of water.  Trail running can be a BLAST!  The concrete can make your warm run even warmer.  Again, early morning or late evening would be the best way to beat the heat.
• Choose the correct running attire:  I try to wear as little as possible.  And I try to keep things loose against my skin.  Allow it to be flowy and breathing.  It’s what works for me.   The lighter the colors the cooler they are (generally).  I believe wearing a hat/visor with a dark under bill has been researched to keep you cooler than not having a hat.  It seems to keep me cooler than when I don’t have one.
• Protect your skin:  Sunscreen, Sunscreen, Sunscreen.  We are trying to avoid dehydration.  Protect your skin for those rays.  Even in the morning or evening.
• If it’s too warm, seek alternative –  Run on the treadmill, jump on a bike (with a helmet, please!), rollerblade, go for a walk.  Heat related Illness are very serious and no run is worth risking running when the heat index is so high!

Speaking of Heat-Related Illnesses.  Here’s are three common heat- related illnesses and how to protect against them.

How to Prevent Heat-Related Illnesses (via Runner’s World Article)

Heat Cramps
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Severe abdominal or large-muscle cramps
Treatment: Restore salt balance with foods or drinks that contain sodium
Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink

Heat Fainting
Cause: Often brought on by a sudden stop that interrupts bloodflow from the legs to the brain
Symptoms: Fainting
Treatment: After the fall, elevate legs and pelvis to help restore bloodflow to the brain
Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking

Heat Exhaustion
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Core body temperature of 102° to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin
Treatment: Rest and apply a cold pack on head/neck; also restore salt balance with foods and drinks with sodium
Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink

Overall, I truly believe running in the summertime makes me a much stronger runner.  It is tough to run when it’s warm, but you will come out ahead.  Just stay hydrated, run when it is cooler, and listen to your body.  You will truly see results when our temperatures get cooler in the fall.  That’s my favorite time to run ❤

Keep moving!

Molly

River Bank Race Week!

Hi, Runners. I hope that those of you who ran enjoyed the Tulip Time races!

This week’s blog is brought to you by Quinn.

Here are his River Bank race day tips!

“Hey, Runners!

We are coming ever closer to River Bank Run and with that the end of this season! Let me first off say it has been an absolute pleasure to train with all of you over the past months!

With River Bank Run fast approaching I have a few tips for dealing with inclement weather on race day! As some of you might recall, weather for last year’s River Bank Run was not the best, in fact it was anything but that. Below you will find a few tips for surviving a potentially rainy race day!

1. Pack An Extra Outfit

I’m a huge believer that you should always pack an extra shirt, an extra pair of pants, and an extra pair of socks! That way if your first outfit ends up getting soaked you can change into a dry one after your race. The less time you spend in wet clothes the less likely you are to get sick!

1. Bring a Garbage Bag

Another great tip that I’m sure you have all utilized is using a garbage bag as a rain poncho.  River Bank is a very popular run, which means you will spend a lot of time at the starting line before actually starting to run. A great way to stay dry while you’re waiting is to wear a garbage bag! It’s waterproof and windproof so it will help keep you warm/dry while waiting!

That being said, as soon as you start running you need to ditch the bag! Trying to run in a garbage bag will not be fun, so make sure to get rid of the bag before you start your race.

1. Hydration

This one may seem strange, but even when it’s colder and raining you still need to make sure you are drinking enough water. It’s a rather common misconception that you don’t need to drink as much water when it’s cold. This however is simply not true. It is possible to still get dehydrated while it’s cold outside. So make sure to drink lots of water during the days leading up to and the day of your race.

1. Lightweight Jacket

For days when you aren’t quite sure what the weather will bring I always like to include some type of lightweight, packable jacket in my outfit. Something similar to the LSD Jacket from Brooks is a great option. Having a coat like this will help to keep you comfortably warm, but also dry before or during the race. As well, since it is a packable, if you get too warm during the race you can simply take the jacket off, fold it into itself, and continue on your way.

1. Use the V.I.P. Room

Hopefully you have all started to pick up your V.I.P. room Tickets for River Bank Run.  This is a great tool for all of you and absolutely should be utilized on race day! If it does end up raining, the V.I.P. room will be a great way to stay dry and warm before the race!”

 

Your Challenge this week is to get race-day ready! Have your gear laid out and/or packed the night before. Know what you’re going to wear. Know where your nutrition is. Check out the course to see where nutrition and water will be on course. Know where you’re going Race Day, where you’re parking, etc. I want  you to do everything you possibly can to feel prepared for Saturday!

Wednesday we are at Gazelle Sports Holland. Yes, I realize it’s Tulip Time. My apologies for that in advance. But know that you may have to park in the parking garage – a little further from the store. This is our last official group meeting for a run this season!

Complete: 1 Mile Easy/1 Mile Tempo/1 Mile Recovery
Compete: 1 Mile Easy /2 Mile Tempo/1 Mile Recovery

Saturday – Race Day! – Fire up, get excited! And please see this week’s e-mail for all race-morning details.

See you all out there running!

Body Betrayals

Hi, Runners!

River Bank Run is quickly approaching, and with that looming date, nerves and anticipation are probably mounting.

We’ve talked about the things you can do to prepare yourself for race day – but what if race day issues outside of your control arise?

This Runner’s World article covers 5 body betrayals and how you can fight back against them. Here are some brief excerpts from the article:

#1: Body Betrayal: You Can’t Poop

No one wants to start a race when the urge to poop is brewing. That’s why bringing on your morning poop is extra-important on race days. But what’s a person to do if their bowels aren’t on board?

The answer: Coffee

#2: Body Betrayal: You Wake Up With a Cold

If you just wake up with the sniffles, you should be just fine to run your race, says Shanna Levine, M.D., a clinical instructor at the Mount Sinai School of Medicine.

A cold dehydrates your body more than usual, so your move is to prioritize hydration and fit in a solid pre-race meal. That can fuel you for the race and replenish lost fluids.

#3: Body Betrayal: A Bug Flies in Your Eye

You’re running along at a brisk pace when something flies right in your eye—making every blink feel like torture.

If you don’t want to stop, you can try to blink several times to see if that removes it out—your excess tears may help flush it out—but don’t rub your eye. If that doesn’t work, you’ll need to pause to do some recon.

Your removal strategy: Ask a friend to take a look, or use a mirror (protip: your iPhone camera also works), to find out where the sucker is. Then, pull your eyelid down, spin a small piece of tissue or paper towel into a point, and wick the bugger out.

#4: Body Betrayal: You Get a Side Stitch

Side stitches usually hit you for two reasons, says Mahon. The first is the result of too much turning in your lower spine and not enough rotation in your shoulders and thoracic area.

Another common reason for side stitches is eating or drinking something that isn’t agreeing with you, says Mahon—likely something too acidic or too complex to be absorbed quickly. This is a good reminder not to eat or drink (or wear) anything new on race day—stick to the stuff you know works from your training. If it’s too late for that, try drinking small bits of water to help move the food along, lightly massage the cramping area while you’re running, and take slow, deep breaths.

#5: Body Betrayal: You Feel a Blister Coming On

“The inevitable blisters, bloody toes, sore heels, and the like happen so often that they are the badges of honor for many a runner,” says Mahon. But these issues can also halt your run in its tracks.

A lot of shoe comfort comes down to socks. If you feel yours start to crinkle up—and you can spare to lose a few seconds—stop and straighten it out, says Coogan. An out-of-position sock can change your gait and lead to friction, which can mean blisters, he notes.

If it’s a hot or rainy day, consider a little Vaseline on your feet, says Mahon. “This will reduce friction and keep your feet from over-heating.”

If you tend to sweat heavily, he suggests adding talcum powder inside your shoes to help absorb excess moisture.

For more information, see the article on Runner’s World here: http://www.runnersworld.com/race-day/5-ways-your-body-betrays-you-on-race-day

Wednesday we are at West K-7.
Complete: 1 mile easy/ 2 x 2 miles/ 1 mile recovery
Compete: 1 mile easy/ 2 x 1 mile/ 1 mile recovery

Route: http://www.gmap-pedometer.com/gp/bookmark/view/id/7066145

Saturday – Tulip Time Run – No official group training! BUT! Be prepared to meet for a group photo! Details in e-mail to follow.

See you all out there running!

Race Recovery

Hi, Runners!

Wow, what a weekend! Gazelle Girl, I heard, was great for a lot of you! Congratulations to everyone who ran!

You all are seriously phenomenal. You worked hard, put in the time and miles, and hopefully Sunday was awesome for you – those of you I saw, you all looked really strong out there. I’m really proud of all of you!

But wait! You’re not done yet! We still have a few weeks of season left. Even if you’re not running River Bank Run, I hope you’ll continue to join us for the rest of the season!

So you’ve run your race, and you ran hard. Now what?

First, recovery – Take a day or two or more off of running, especially if Gazelle Girl was your goal race and you’re done racing for the season. Listen to your body. Continue to drink water, eat well, and rest. Letting your body recover and treating it well will help you to come back stronger when you begin to run again. Taking a full week after a half marathon (if you are not training for River Bank) with no mileage is completely okay. That doesn’t mean that you sit around for a week – but focus on other non-running activities that will strengthen and stretch the tired, sore muscles you just used.

Processing what you just accomplished can be hard. You covered 13.1 miles with almost 2,000 other women. I recommend writing a “race report.” Take the time to write down what went well, what you could improve on next time, how you felt, what you ate before, how you fueled during – any details you can remember that will help you to look back on for your next race. Plus it’s fun to look back and see how far you’ve come over the years.

And lastly, if you’re experiencing post-race blues (a common “now what” post-race occurrence), figuring out your next race, or planning for another run camp season can help give you a new goal to work toward!

Your Challenge this week: Write a Race Report for Gazelle Girl, and/or a race plan for River Bank Run! If you ran this weekend, report on what happened, how you felt, and what’s next. Post your pictures to our Facebook page! If you’re not racing until River Bank – figure out your plan, your strategy. What pace group are you running with? Or are you just going to run by feel? How are you going to fuel, at what points? What should your paces be to hit your goal? Will you run negative splits? What time will you get to the starting line? What will you do to warm up? There are so many questions you can ask of yourself and answer. Feel free to share your plan once you create it! Encourage others to do so as well.

This week Wednesday, we are at Hope Track. I am switching up the schedule for Compete – just trading this week’s workout with next week’s – this keeps you all on the track this week, and off the track next week to make things less complicated. 

25k Complete: 1 Mile Easy/4 X 1200M Speed/1 Mile Recovery
25k Compete: 2 Mile Easy/4 X 1600M Speed/1 Mile Recovery

Saturday we are at Zeeland Stadium (Corner of Riley and 100th)!

25k Complete & Compete: 10 miles long
Route: http://www.gmap-pedometer.com/?r=7062230

Recover well, Gazelle Girls.

Runners I will see you all soon!