Fuel For Race Day

My half marathon is this Saturday and fueling is on my mind. Carb-loading can be complicated and controversial, but I like to keep it simple. The basic concept is to store up glycogen (an easily-accessed fuel) by increasing carbohydrate/starch intake and decreasing activity. This allows you to have energy as well as hydration because the carbs store water. Here are some carb-loading and nutrition tips from Runner's World magazines and experienced running friends of mine.

• Carb-load for the week leading up to a marathon, three days leading up to a half marathon. There is a lot of debate over carb-loading for shorter distances. I say, there's no harm in trying it out.
• Get your carbs from a variety of sources: grains, dairy, fruits & veggies, and legumes. Everybody thinks of pasta, but potatoes are even better on the glycemic index.
• The last 2-3 days of carb-loading, 70% of your caloric intake should be carbs. Adjust (decrease) fat intake to allow this.
• Don't worry about gaining water weight while carb-loading because it will help more than it hurts you. Keep drinking that water.
• Favorite carb-loading foods: bagels (Thomas' whole wheat), apples, granola bars, oatmeal with raisins and cinnamon, carrots, fruit juice, and my personal favorite... french fries.
• No matter what, eat something for breakfast the day of the race. I like a banana and a bowl of raisin bran cereal. Plus a half of a whole wheat bagel if the race start time is a couple hours away.
• Rest the day before the race.
• Along with great food, be sure to get great sleep the week before the race.

I noticed a remarkable difference in my running when I carb-loaded for my marathon. My marathon felt a million times better than my 20-mile training run and I attribute it wholly to how I was fueling my body. I plan to carb-load this week starting Wednesday. Tomorrow I run 5 miles, then just two or three on Thursday. Carb-loading is exciting for me because it is the only time I am really strict with my food. I know it works. It prepares me and gets me excited for the race.

Do you have any experiences with carb-loading? Have you noticed a difference in your workouts as you change your eating habits? What foods have helped or hindered you in your exercising?

Race Training

First off, I would like to announce that my next post will be entirely dedicated to answering your running questions. Sometimes I just feel like I'm throwing information at you and I don't know how much it really helps. Now you can ask questions and I will answer from my own experience and the experience of my fellow running friends. What challenges do you face with your running? In what areas do you need some advice for improvement? What would you just like to know more about?

Speaking of my own experience, it's about time I give you all an update about my training. This past week my running partner Juliette bought a GPS watch! She got a great deal on it through Craigslist. It is a Garmin 2007 model, but it exceeds our needs. We made up our own route for our 7 mile run on Saturday morning by heading in one direction until it notified us we had gone 3.5 miles. Then we simply turned around and headed back--after a potty break at McDonald's, of course.

Juliette loves having the watch and is always checking our pace. I'm so glad she does this because the numbers stress me out too often. (Remember THIS?) Anyway, by the time we finished our run we had averaged a 10-minute mile pace. Now that's not very fast, but it is improvement. At this rate, we will run this year's half marathon faster than last year's half marathon... and this year we are doing a more difficult race! I'm really excited. This race will have 3 hills between miles 4 and 6 and then about a mile of gravel surface near mile 9. What a great challenge! Six weeks to race day and then perhaps a full marathon in the late summer. Here's to an excellent race season!

Running Gear and Gadgets (Recommendations)

Weren't those some incredible peaceful thoughts yesterday? I hope you all had a great Easter and took time to think about why we celebrate it.

In other news, I followed Kathy's link to one of those cool websites and calculated my RealAge. It was surprising to see my result and what things I can improve on. I highly recommend it. It does take a little longer than I expected, though, so give yourself some time to answer it as thoroughly as possible. It's worth it! (And I have always been a fan of MapMyRun.com. Did I not mention that one in my post about running routes? I don't remember. So thanks for sharing it, Kathy!)

On to some running. Are you training for a race that you haven't told us about? We'd love to hear! Congratulations to everyone who is currently training. I can't wait to hear all your results. I will be running the Helvetia Half-Marathon on June 12th with my amazing running partner. We may just achieve some new PRs for ourselves. Then we will decided whether or not to go on and do a full marathon in August or September.

Now it's time to talk gear and gadgets. Really the most important thing you wear while running is a pair of shoes, but we have talked about that before. Next, have a hat, sunglasses, and sunblock. Especially if you are running longer distances and in direct sunlight, remember that your eye and skin health can be affected.

Most people use a GPS watch when training so they can track mileage as well as their pace. My partner and I borrowed one from a friend because these generally cost over $100. They are very useful, so a serious runner/racer should invest in one.

Some runners have water bottle belts to carry water with them. You can clip up to six water bottles onto your waist. It's pretty nifty and you can find these for $20-$30. The only downside is that you are carrying that extra weight with you. I have gotten away without one of these because I plant water bottles along my route about every 2 miles.

One final piece of gear is the running skirt. Obviously this is not necessary, but it is really fun for women, in my opinion. I don't have one, but it is on my wish list. I've heard that they are just as comfortable, if not more comfortable, than running shorts. Plus, they bring a little bit of femininity back to the running world. They are pretty trendy right now and I think they are super cute. The price on these varies on the brand and store (I saw a Brooks skirt at REI for $46), but maybe I can find one on clearance like I have with all my other running clothes!

That's it for my gear suggestions for today. I will add pictures later today; I haven't figured out how to do that from the public library computer yet. Also, come back on the third Monday of the month and I will talk about gear and gadgets I do NOT recommend.

Kathy: Week 13: In Training:

Current Weight: 141

Last Week's Weight: ?? (I was on vacation, remember?)

Starting Weight: 151

Total Weight Loss:  10 pounds

Ummm...My weight is back UP a pound...

But before we go into any of that...the pictures! 

Today I want to compare this morning with two weeks ago...

Here I am at Week 11.

And here I am this morning.















Am I just imagining things, or is there a slight difference? Even though the scale is up 1 pound, the tape measure says my waist is 1" smaller. My rings are looser, and I've started using the next-smaller hole on my watchband, which means that my wrist is 1/4" smaller. As Emily reminded us a couple of weeks ago, the numbers on the scale aren't everything, so what's up here?

I'm noticing that I feel stronger, that my legs and arms feel more toned, and that I have more energy. Why is that?? I think it's because...I'm in training!! Woohoo!!

Yes, dear Skinny readers, two week ago I signed up as a walker on the Goat Mountain Gallop! I was so inspired by Jen finishing her 5K run, and Alex training for a triathlon, and Annemarie running a half marathon that I decided to fill out the form and send it in. I keep saying I want to get more fit, so I might as well commit to it, right?

What is the Goat Mountain Gallop, you ask. It's a funky half-marathon out in rural Oregon - from Colton High School to Molalla High School, around and over an area known as Goat Mountain. The description on their brochure says that "It's hilly, by golly," and yup, it is. The brochure also claims that there is a net elevation loss, but you couldn't prove it by me.


This year the Gallop will be on April 17, 2010.

I walked the Goat Mountain Gallop in 2008. Boy, was I a novice! Thirteen miles sounded like a hike to me, and I have lots of hiking experience...

I trained for the event by hiking in the Columbia River Gorge. On the day of the Gallop I wore my hiking boots. I had a fanny pack full of water and snacks along with me. I thought it would be like a hike! Ha ha!

So this time I'll wear my trail runners. No fanny pack. And I'll train by walking lots of our hilly (by golly) paths and sidewalks here in Oregon City.

In 2008 my goal was to finish the thirteen miles, and not come in last. I did it! I'll be happy if I can accomplish the same goal in 2010.

So here's my training plan. I did some looking online at training suggestions. I'm on a short training timeline, but I'll make the most of the time I have!


Kathy's Training Schedule:
Monday, Wednesday, Friday: work out at Curves for overall strength
Tuesday night: Yoga for strength and flexibility
Tuesday, Thursday: 3-mile training walk (increase this to 4 miles the week before the Gallop)
Saturday: longer training walk (today--6 miles, next week--7-8 miles, week before the Gallop--6 miles)
Sunday: rest, maybe take a peaceful stroll around the neighborhood


I'm also working on staying hydrated. I realized that I had slipped in that area a little, and I actually went up a couple of pounds...which promptly came off as soon as I made sure to drink ten 8-oz glasses of water every day. (Thanks, Dorothy, for reminding me about that!) Yesterday when I went in for my Curves workout, I was waaaaay stronger, and I think part of that was starting out well-hydrated.

I exchanged my wonderful Salomon Trail Runners (shoes) a couple of weeks ago, because the uppers were beginning to crack. Since I bought them at REI (and I'm a member), I was able to get a brand-new pair for free! I'm wearing them every day to make sure they are nice and friendly for my feet before the day of the Gallop. 


I'm wondering if there are some especially good energy bars that I should carry with me on the Gallop? Two years ago, the last 3 miles were really tough, and I think it would have helped me to eat a little something for energy along the way.


Anything else?? Skinny readers with more long-distance running/walking experience, I would welcome your suggestions!


Have a great week everyone! I'll update you next Saturday on my weight loss and health goals, and how the training is coming along!

Running Progress, Posture, and Plans

In response to a question a few posts ago (sorry I took so long to reply), I want to share a couple sites where I map running routes. My favorite method is to just make my own route on gmap-pedometer by Google. However, sometimes I want to run a route that someone else has created and others have reviewed. You can find routes like this on USATF and Map My Run. A lot of sites also recommend logging your runs so you can track improvements. You can keep a log online or in a notebook. I have not done this yet, but I probably will start when I really work on improving my speed.

Now I'm happy to announce that I have lost one pound since my last post and I am only 2 pounds away from my goal weight! I love my workouts and I feel great. I think I have dropped another size because my clothes fit best right out of the hot dryer. (Isn't that just the best?)


On to the running tips! I finally cracked open my copy of ChiRunning and have started to work on the focus goals. Good news to our walking friends; there is also a book called ChiWalking! The first lesson is about posture. This is fortunate for those who do yoga or pilates and are already developing better posture. Running posture starts with the feet. Toes should be pointed straight forward. If yours tend to turn outward, focus on correcting this first. Moving upward, be sure that your pelvis is level, rather than tipped. Then lift the sternum and elongate the spine by lifting the back of your head from the base. Feel like the crown of your head is floating upward. When you engage your core, this position feels much more natural. This can feel like a lot of adjustments, so the book recommends going on shorter runs (20-30 minutes) in order to focus and work on this the whole time. I've done a fair amount of running, but I'm learning these concepts because I want to be a better runner. I want what the title of the book talks about: effortless and injury-free running. People who have learned this method said that they feel like they can run forever. Now that sounds nice, right?

So who's with me? Let me know if you have registered for a race or are planning to run one without registering (like I did on my first half-marathon). I'm looking at doing a 12K (about 7.5 miles) in May and a half-marathon in the summer. As I train I will continue to include these lessons from ChiRunning and how they work out for me. I can't wait to go running this afternoon!

Shrinking and Stretching

     Allright, it's been a couple weeks since my last post. Did anyone start experimenting with running? I'd love to hear your stories. As for myself, I have been trying to run three times a week. When this blog began I weighed 139, after losing 13 pounds in marathon training. Now, that does happen to be in the normal BMI range for my height, but I have been wanting to get back to 135. I'm so close, yet sometimes it feels so far to lose those last few pounds! This week I am at 138. Woot! Woot! I have been adding a 30 minute Pilates workout twice a week to my efforts. I really like how I feel after Pilates... even though I sometimes really detest it during the workout. I just picked up a couple DVDs to follow from my local library. Also, I play volleyball twice a week. I feel like I'm shrinking down to a better size, but that weight number hasn't been moving much. I suppose I need to pay more attention to my food choices to lose the weight at this point. However, I'm not set on losing weight if it means losing the muscle I have built up. How does a person know where the line is?

     Enough about me. Now onto my running suggestions. I want to talk about stretching. There are a few schools of thought about stretching before running (or any physical activity). Some people believe stretching is a must in order to avoid injury. However, others believe that stretching can be the cause of certain injuries. I'm no expert, but I will share my opinions from experience. If your run is first thing in the morning, do some light stretches. This means pushing only until there is some tension, no further, and hold for 15 to 30 seconds. Do a few different stretches--which ones you choose doesn't matter. Just loosen things up in your legs. If you are running later in the day, you don't need a stretch because your muscles should be warmed up from walking around.

     Lots of people agree that stretches during a run can be beneficial. You are less likely to pull a muscle when you are warmed up. Still, be sure you don't push the stretch too far. Stop at the point of tension and just hold. Another tip I learned from a running partner (who learned this from ChiRunning) is to release tension in ankles and knees as soon as you feel it. Stop to gently roll one ankle at a time (if that is where you feel tightness) and/or put your knees together, bend your knees and hips to put your hands on your knees, and rotate in a circle parallel to the ground. I hope you can picture that. You may feel like you look silly doing it, but I promise it helps. As for those who have ankle and knees problems, use your own discretion on these. Unfortunately, I haven't had these issues and I'm not sure what the correct advice is. (Anybody with pain advice?? Please comment!) However, I believe that the benefits of running include lessening of chronic pain. Often a person's knees will ache (for about a day) after a run that is more than what the body is accustomed to. As you keep doing the same run, your body will adjust and your knees will feel better. They are likely to ache again when you increase your run, but that is why people increase their distances gradually. Go slowly enough for your joints to adjust to the effort. If it doesn't feel like they are adjusting to the strain, then find an activity that feels better. Running isn't for everybody. But if you really want to run yet have a serious pain, talk to a doctor. Seriously.

     After a run, I insist on cool-down stretches. I ran a few weeks without cool-down stretches and I could feel it wearing down my muscles; it made for a very difficult 10-mile run in preparation for the half-marathon. Stretching your muscles will keep your running an enjoyable experience (as much as possible, anyway). These stretches should be done while sitting or standing, but not bending. (You don't want to be bending over to touch your toes while your heart is still pounding from the exercise.) One stretch I really like to do, especially if I have run any hills, is to cross my legs in front of me while sitting. Then I bend forward and see how far I can reach my hands. I let my head hang down and just feel the stretch in my behind. I also like to lay on my back, pulling one knee up to my chest. Then I twist my knee across my body with the aid of my opposing hand to get a stretch in my back. Then I do it with the other knee. I finish it out by laying on the floor, breathing deeply and slowly, and letting my muscles appreciate the exercise they just did. It is sort of a yoga thing. I feel appreciation for my body and health and just take one last moment before moving on to the rest of the day.

     So you can see I've included pictures of a few stretches that I like. Any running website you check will have lots of other options too. For example, RunnersWorld has this whole section on stretching within the injury prevention category. If you take the time to run, you might as well take the time to stretch and keep those muscles happy.

     Do you have favorite running stretches you would like to share? Let us know what works for you!

The Marathon and Mii

I'd like to introduce myself as a long time friend of Katie. We were friends in high school--back when we joked about the ice cream diet in which I mysteriously lost weight while eating more ice cream. The truth is, high schoolers gain and lose weight for all kinds of reasons and it was probably just a crazy coincidence. Also, I never really cared about my weight until after a few years of marriage I realized I had gained about 15 pounds. It was sad to step onto the WiiFit board and see my Mii inflate like a balloon to reflect my weight. Too many of us know what that looks like. My initial goal was to be in the normal range with my BMI number. That is when I started running.

In June 2009 I hooked up with a couple friends from church (Juliette and Aubrie). They were training to run a half-marathon and I decided to train with them even though I had no intentions to run the race. I had lots of excuses for not planning on running the race, but the biggest one was that I wasn't sure I could do it. However, when August 1st came around, I had completed all the training and they offered me a ride. It would have been pointless to say no. So we ran that half-marathon and I felt great! Nine miles into the race we started talking about training for a full marathon. Then Juliette and I ran the Leavenworth Oktoberfest Marathon on October 3rd! (See photo below.) This has been one of the crowning achievements of my life so far. The best part (besides receiving a totally sweet zip-up hoodie and a finisher's medal) was that I lost 13 pounds in the training process.

So I still haven't reached my goal weight, but I'm feeling so much healthier and like I can do anything I want to. I'm so excited to get to write for this blog; I will probably check it more often than Facebook! Some things I plan to discuss are: resources I used in my training, running gear that I like (and perhaps some I dislike), general tips about training for a race, and updates about my own running and weight loss status. As of today I am happy to announce that I have at least achieved the normal BMI rating with a weight of 140. My goal weight is 135, my weight back in high school, but I wonder if my optimum weight is supposed to be lower. In any case, I will keep up my running and keep you all posted.