Older Runners enjoy a boost in longevity, study suggests

Old runners don't die, they just keep going.

A study tracked about 538 recreational runners over the age of 50 for 20 years and compared them with a similar group of non-runners.  Both groups now are in their 70s and 80s.  The study found that regular running slows the effects of aging.  For instance, 19 years into the study, 34% of non-runners had died, compared with 15% of the runners.

The researchers also looked at various levels of disability and found that while both groups had higher levels of disability after 21 years, for the runners the initial disability began 16 years later than the non-runners.  The findings were somewhat of a surprise to the researchers, who when they began the study in 1984 thought that regular jogging by middle aged people would lead to a surge of orthopedic injuries.  However, they noted that running straight ahead without pain is not harmful.

"If you had to pick one thing to make people healthier as they age, it would be aerobic exercise," senior author James Fries, professor emeritus of medicine at the Stanford University School of Medicine said in a statement.  The study was published in the Archives of Internal Medicine.

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• MarathonPlanet.com – online shopping mall for marathon runners
• Gatorade Sports Science Institute - Sharing knowledge on sports nutrition & exercise science
• UW-Madison Marathon Course - Online Course - Marathon Preparation - Jan 16 - mid-May, 2008
• Road ID - Source for events here and throughout the country

Tips to Keep You Running Strong in 2008

Tips for Mental Training

Keep a training diary. Record not only your workouts but also your day-to-day mood.

Drive to a state park or county park once a month to run in a new and picturesque area.

When trying to improve your running form, it helps to watch the best runners in action.  Try and visualize yourself running with similar form the next time you run.

When you are running hills, imagine that a thick towrope is attached to your chest and is pulling you up the incline at a firm, steady effort.

If you run the same loop day after day, resist the temptation to improve your time.  That can lead to frustration and injury.  Instead, run the course backward for a few weeks and leave your watch at home.

Leave something in your "mental" bank.  It's good to finish a hard training session thinking: "I could do one more repeat mile...."  or "I could do that hill again...."

Form multi-tiered goal strategies.  Have a "doable" goal, a "challenging midrange" goal, and a "dream" goal that seems out of reach.

Tips for the Experienced

Every 5 years, wipe the slate clean in terms of your "personal bests." That is, have a lifetime list for your 5K PR, but also for the 40-45 years, the 45-50 years…and so on.

Strength training becomes even more important for older runners.  To hang on to muscle mass, schedule 2 or 3 strength training sessions per week, even if it's just 20 minutes per workout.

As we age, injuries take longer to heal.  Pay more attention to the little aches and pains... the ones you might have trained through at age 22... and take 48 hours off.

Don't listen to "the voice" - the one that say's, "You're too old for this kind of exercise."  (Ed. note - After all, I did not start running until I was 52 and ran a marathon that year.)

Older runners have to work at hanging on to their natural speed.  Try adding a half-dozen 100 meter strides at a fast, but controlled pace at the end of a 30 minute easy run.

It's a fun challenge to see how fast you can run a mile.  Some track meets have special "master miles" you can enter.

Schedule more rest days.  You'll be surprised how well you can race on just four or five days of training per week.

Tips for Young Runners

Different sports are fine for young runners. Soccer and track are good combinations, as is cross country. Sometimes it's a good idea not to specialize until your high school or even college.

It's fun to participate in local road races, but young runners (16 or under) should probably stick to races that are shorter than 10K.  Avoid marathons until you are older and more experienced.

Relay races are fun and help cement team relationships.

Double-knot your running shoes on race day.

If you have a competition in the afternoon, make sure you eat a good lunch and drink lots of water throughout the day.

Training Tips

Don't wait until the end of the day to run. Studies show that both mental and physical reaction time is slowed by as much as 50 percent after subjects are awake 17 to 19 hours - the number of waking hours in a normal day for many people.

To avoid muscle cramping during your long runs, imbibe a sports drink, which supplies both carbohydrates and electrolytes.  Drink about 6 ounces every 15 to 20 minutes.

You don't have to pound the miles every day.  Logging some so-called "junk miles" can make you a much stronger runner, because slow miles build strength and endurance as well as burn the same number of calories as hard miles.  They give you time to relax and enjoy your run too.

If you're out on a run and your shoulders begin to feel tight, unclench your fists.  Clenching your fists causes tightness all through your arms and can wear you down on your run.  To fix this, pretend you are grabbing for apples or oranges.  This will help keep your fists relaxed.

Pack a small kit to bring to races, just in case promoter-supplied goods run low.  Bring spare safety pins to secure your race number, a bit of toilet paper, a bottle of water, and an energy bar.  You might not need them, but you'll be glad you thought of them if you do.

To avoid a treadmill induced injury, be sure the belt on your machine has been at least eight square feet of surface area.  The smaller the running area, the more likely you are to fall off.

UW-Health Runner's Clinic at UW-Madison  UW Health Runners Clinic – Dr. Bryan Heiderscheit

Follow these 6 easy steps to improve your running form, increase efficiency and fight off injury.
By Matt Fitzgerald

Most runners believe that, for better or worse, the stride they’re born with is the stride they are stuck with. While its true some are blessed with enviable running form, an imperfect stride is no reason to throw in the towel in favor of lawn bowling or channel surfing. With a little knowledge and discipline, a variety of small but critical adjustments can improve your running, helping to increase your efficiency and reduce your risk of injury. The foundation for most improvements in running form is cross training for core strength and dynamic flexibility. While this is a critical form of run training, there are also specific technique improvements you can make. To make these stick you’ll need to take the same approach golfers take to improve their stroke: conscious manipulation and repetition. It’s a two-step process. Step one is to select one specific alteration to your stride that makes it either more efficient or more stable, or both. Step two is to consciously recreate this new pattern with every stride of every run until its second nature. Allow at least a couple of weeks for this to happen. Then you can make another change. Here are 6 basic technique changes to work on:

1. Reduce your stance pause. One of the key traits of the most efficient runners is the lack, or near total lack, of any pause during the stance phase of the stride. The stance phase is when the foot is flat or almost flat on the ground, between the foot strike and toe-off phases. To reduce your stance pause, begin to retract your leg just before your foot lands with each stride, so that you’re already thrusting backward when your foot makes contact.

2. Run tall. Many runners tend to collapse at the hips and pelvis when their foot comes in contact with the ground. This wastes energy and can lead to a variety of overuse injuries. To overcome this type of collapsing, concentrate on running more erectly. Imagine wires attached to your shoulders and pulling gently upward. Thrust your hips forward just a bit and gently engage the muscles of your lower abdomen to keep your pelvis neutral.

3. Relax your upper body. Most runners run with unnecessary tension in their arms, shoulders, neck, and even their faces, especially when running hard. All of this tension equals wasted energy. Practice running with loose fingers, forearms and upper arms, and with no hunch in your shoulders and a relaxed facial expression.

4. Land on the mid-foot. Landing heel first is like driving with the emergency brake engaged. Not every heel striker can transform himself or herself into a mid-foot striker, but many can. A good way to begin the process is to practice running with shorter strides. Use the same technique of retracting your forward leg before foot impact described in tip number one.

5. Use your big toe. The metatarso-phalangeal (MP) joint at the ball of the foot was designed to actively plantar flex (flex downward) during push-off. The rigidity of running shoes inhibits the MP joint from actively plantar flexing, reducing the power of your stride. You can get some of it back by consciously pushing off the ground with your big toe, beginning at its origin at the mid-foot-forefoot juncture.

6. Bounce less. Runners need to push themselves upward slightly in order to float between footstrikes. By becoming airborne you can take longer strides than you do when you walk. In fact, faster runners spend more time airborne and less time in contact with the ground than slower runners. As much as possible you want to float forward not upward, and, indeed, faster runners tend to keep the top of their head closer to the ground (relative to their height) than slower runners. Practice this scooting style of running.

For more information about how to improve your running form, check out Matt Fitzgeralds latest book, Runners World Guide to Cross-Training (Rodale, 2004).

Nutrition for the Everyday Athlete
Articles by Sarah Dreier (contact: Sarah@PaceSettersRun.org)

Hey there, athlete! So you've got that big race coming up. I bet you're getting excited since race day is soon. Gotta make sure you're prepared. What's your nutrition plan?

I remember someone asking this before one of my half marathons. My response was a pause, a puzzled look; I uttered "Um..." I had no idea what they meant!

Has anyone asked you this before a big race? What was your response?

I am surprised at the number of amazing and talented athletes that DON'T have a nutrition plan for their next goal race. It's very important for you to have an adequate nutrition plan for optimal performance. Any competitive runner or triathlete I know wants to perform at their best and/or get as much of an edge on their competition as possible. Honestly, having a smart and well-planned-out nutrition plan for your next race could be your key to making that goal time or being the best competitor out there! 

What is a nutrition plan and why is it important to have one? The plan itself should outline what carbohydrate and hydration you will use and at what times to help your body perform its best in a race. It is necessary to have one to prevent loss of energy and "bonking," also known as "hitting the wall." According to Suzanne Girard Eberle MS, RD, author of Endurance Sports Nutrition, "if you eat a normal athlete's diet with about 60% of your calories from carbohydrate, you can store 1,400 to 1,800 calories worth of glycogen in your muscles on any given day. An athlete can burn through that in one to three hours of moderate- to high-intensity continuous exercise. [When you ‘hit the wall’], muscle fibers lack the fuel needed for contraction and fatigue takes over." Depleted glycogen stores mean your body can't turn fat into energy fast enough. The liver then no longer releases glucose at the right rate to fuel the brain and muscles, and you, in the end, lose focus, get dizzy, and become disoriented. In worse case scenarios, you may even hallucinate.

That is quite the scary thought! Remember, though, that this only happens in the worst cases. In order to be the most prepared, glycogen stores must be fully topped off and geared for whatever length of race you are running.

Here are some general rules of thumb based on different race lengths:

Marathon: 8 ounces of sports drink pre-race, water and/or sports drink when necessary to prevent dehydration (which means to drink enough so that you don't ever get thirsty, but not so much that the fluid is sloshing in your stomach or slowing you down), 100 to 250 calories per hour (or 25 to 60 grams of carbs), the first hour after the start

(Note: Caloric needs are based on the size of the athlete. Females under 150 pounds probably only need 100 calories per hour, whereas a male over 200 pounds would require 250 calories per hour.)

Half Marathon: 8 ounces of sports drink pre-race, water and/or sports drink when necessary to prevent dehydration, 100 to 250 calories an hour into the race

10K: 8 ounces of sports drink pre-race, water and/or sports drink when necessary to prevent dehydration (only one drink stop is probably needed unless you're a heavy sweater)

5K: 8 ounces of sports drink pre-race (or water if you've had a carb-heavy breakfast), then race to the finish!

I would start with the shortest distance and work my way up.

Post-race, make sure to keep drinking water to replenish your muscles and the electrolytes you've worked off. Hydration is very important - even after the race is over! I've never had difficulty accomplishing this. I remember during some hot summer races (such as Bellin or Bret Younger) I was crazily craving that icy, refreshing bottle of water waiting for me at the end. It was all I could think about and it was what encouraged me to finish as fast as I could.

Now, for the fun part! You can choose which products will work best for you based on your tastes and caloric needs. What's even better is that most of these aids aren't very expensive and can be found at most sports stores. There are a variety of carb aids out on the sports market shelves that can help you during your race: different flavors of Gatorade, Powerade, juice (though it should probably be watered down to prevent an upset stomach), electrolyte drinks, carb gels (there are a plethora of companies that make a large variety of tasty flavors), and solid packaged carb aids. Even fruits (bananas are popular as they're the easiest to digest and contain lots of potassium for muscle function) or dried fruits are great quick[-]and[-]easy-to-carry carb sources. My personal favorite? CANDY! Gummi bears, jelly beans, Sweet Tarts...these are amazing for fast, simple carbs for instant energy!

If you're not sure what will work for you it's best to just buy it and try it out on your next training run. If you fumble with Gu gels (I once got it all over my face while racing - what a sticky mess) it might be better for you to try Shot Bloks or Sports Beans. Make sure to pick flavors that you like a lot, otherwise you won't want to take it on race day. Some people absolutely can't stand a chocolate-flavored gel, yet the owner of Fox Valley Running Company's favorite flavor of Gu is Chocolate Outrage! A fantastic idea is to find out what will be supplied at your race (tip: Fox Cities Marathon is using Carb Boom for its carb aids) and stock up on it long before race day so you know whether or not you want to use it during the race or if you'd prefer to bring your own nutrition.

There's also a huge selection of energy bars on the market. PowerBar was probably one of the very first quick energy, nutrient-dense, and extremely portable forms of nutrition out there; they're still around for those reasons exactly. If you've ever stood in front of the aisle at your supermarket that showcased all of these bars, it can be quite a conundrum figuring out which one suits you. According to Liz Applegate, Ph D and writer for Runner's World, "given all the [many different] versions, including women-only, high-protein, and meal-replacement bars, try to read labels carefully if you want to fuel up properly." She says that for the best fueling before and/or during a run, a bar should contain around 25 grams of carbs and less than 15 grams of protein (which isn't a necessary fuel source during exercise). It is also good to avoid fat, which slows your stomach's digestion of the carbs inside the bar. "Eat one bar about an hour before a run. If you're running for more than an hour, eat one high-carb bar per hour of running, along with ample water."

 I did make the claim that a nutrition plan may be just what you need to beat your competition or to run your goal time. The only thing I can promise about whether or not a nutrition plan may actually work is that it must be practiced. Practice your nutrition plan as soon as you can into your training schedule in order to get a good idea for what timing, fluids, and carb aids work for you. Not only should your plan be geared towards what makes you feel the best (and you WILL notice an improvement in performance if you don't currently do this) but also something your stomach can handle. Make sure to pick something that is the most accessible. That is why there are pockets on most running attire. Running clothing companies WANT you to run your best! (A neat marketing ploy, huh?)

While we're on a roll with race strategies, the next column will discuss what you should eat the weeks leading up to that big race (more specifically half marathon and marathon) and the nutritional keys to optimal recovery post-race so that your body feels the best it can after all that hard work.

Although I tout the true benefits of race gels and carb aids, I have noticed that there are absolutely NO peanut butter-flavored gels out there! Peanut butter-flavored PowerBars are pretty good, but I prefer gel come race day. Maybe I should write Gu or Carb Boom and request peanut butter chocolate (think Reese's) or peanut butter banana flavors? Delicious! If they existed, I'd want to go on a long run just to try one out!

This article is meant to give education on the nutritional content of certain foods. It was not written by a licensed nutrition professional. Please consult your doctor if there are changes you'd like to make to your diet.

The Peanut Butter Diet

'Does that even exist?' You might be thinking. It does. It's a book. That's right, that's the book's title, written by Holly McCord, MA, RD, the nutrition editor for Prevention magazine. And it's actually a legit diet, in my opinion.
 
I probably should give some background on my opinion, and why I think it matters in regards to diets, nutrition, and the like.
 
I lost 50 pounds from July 2006 to July 2007. I did it by joining a calorie counting Web site. (If you'd like to know the site, feel free to email me. I won't endorse it here.) I have kept the weight off for almost a year, and it's dramatically improved my running. Although I don't feel that a person should lose weight to run faster, I do think that they should aim to have the standard BMI (body mass index, according to Wikipedia.com, your body weight divided by the square of your height) measurement of 19 to 25. 
 
I am always on the lookout for 'bang for your buck' foods - foods that are as whole as possible (no added preservatives, high fructose corn syrup, etc.), as well as nutrient-dense and as low calorie as possible. I read nutrition labels (paying special attention to calories, fats, salt, sugar, fiber, and protein -- as well as vitamins and nutrients) and learn about them from the Web site I log my calories on.
 
I consider peanut butter one of these foods. The amazing thing about peanut butter is that not only do I consider it a 'bang for your buck' food, but almost everyone I know LOVES it! It's a childhood favorite, and there's no wonder why -- it's delicious, cheap, and very versatile! You can eat it with all sorts of fruits, breads/pastries, even add it to pasta and veggie dishes (peanut sauce, anyone?), and my personal favorite -- a small spoonful of it on top of just-cooked old-fashioned oats! Delicious and nutritious!
 
According to Nancy Clark, MS, RD, author of The Sports Nutrition Guidebook and The Food Guide for Marathoners, there are several key reasons why peanut butter should be included in every athlete's diet:
 
1. PB satiates an athlete's appetite.
Peanut butter is high in protein and fiber compared to its overall calorie count, which makes it 'stick to your ribs' and helps you feel full longer.
2. PB can reduce an athlete's risk of heart disease.
When a peanut butter sandwich for lunch is incorportated in your diet (instead of a high-calorie high-bad-fats hamburger or crispy chicken sandwich) you have made a healthy choice - good for your heart! Also, the childhood treat of a PB-banana-and-honey sandwich (on whole wheat) is much healthier for you (and has less overall calories!) than a hot fudge ice cream treat or drumstick!
 
3. PB is a cheap way to get extra calories that athletes need.
Two tablespoons of almost any kind of peanut butter out there (chunky or smooth) equals about 190 calories, about the same in the average energy bar, along with pretty much the same nutrition content (although usually with less carbs). Add it to half a toasted bagel or a banana, and you've got a great pre- or post-workout snack made of protein and complex carbohydrates.
 
4. PB provides protein, which is needed to repair and replenish athlete's muscles.
It is important to mention, however, that PB is not protein-dense. When a glass of milk is included, for instance, the protein content of your overall meal or snack is greatly increased. 
 
5. PB is a great source for necessary vitamins and minerals as well as 'good fats'.
Peanut butter has folate, vitamin E, magnesium and resveratrol (all nutrients connected to reducing the risk of heart disease). Peanut butter has some zinc (a mineral important keeping up you immune system). The fats it contains are mainly mono- and polyunsaturated fats, which are good for your heart.
 
How can athletes celebrate such a powerful food? Here are a few recipes, both taken from The Peanut Butter Diet!
 
Give these sandwiches a try - they really are delicious!
Sweet and Bacon-y Peanut Butter Dinner Muffins
 
1 tsp vegetable oil
12 slices/8 oz Canadian bacon
1/2 c crunchy PB
1/4 c orange marmalade
4 English muffins, split and lightly toasted
2 tsp Dijon mustard
2 T light mayo
 
Heat the oil in 10' skillet over medium heat. Add the Canadian bacon and cook for several minutes, or until hot and beginning to brown. Meanwhile, combine the peanut butter and marmalade in a small bowl. Spread on 1 side of each muffin. Top with 3 slices Canadian bacon. Combine the mustard and mayo in a small bowl, then spread over the bacon. Cover with remaining muffin halves.
 
Makes 4.
Nutrition info per serving:
447 calories/20 g protein/46 g carbs/21 g fat/3 g sat. fat/8 g mono sat. fat/22 mg cholest/3 g fiber/1096 mg sodium (to reduce sodium content, use one slice Canadian bacon)
 
A warm and sweet treat!
Peanut Butter Baked Apples
 
2 large baking apples
1/4 cup creamy PB
2 1/2 T maple syrup
1/4 c water
1/2 tsp cinnamon
 
Core apples. Peel the upper halves and placein a shallow baking dish. In a medium bowl, mix the PB and 1/2 T of the maple syrup until blended. Spoon into the centers of the apples. In a small bowl, combine the remaining 2 T syrup with the water and cinnamon. Pour over the apples. Cover loosely with waxed paper. Microwave on high for 3 to 4 minutes, or until fork-tender. Let stand for 3 minutes before serving.
 
Makes 2.
Nutrition info per serving:
380 calories/8 g protein/57 g carbs/17 g fat/3 g sat. fat/8 g mono sat. fat/0 mg cholest/5 g fiber/198 mg sodium (to reduce calorie and sugar content, use sugar-free syrup)
 
This article is meant to give education on the nutritional content of certain foods. It was not written by a licensed nutrition professional. Please consult your doctor if there are changes you'd like to make to your diet.

The Good, the Bad, and the Salty

It can be said that the American who made the most history at this summer's Olympic Games was Michael Phelps. (I hear you ladies - hooting in the background!) He won eight gold medals, more than any other athlete in a single Olympic game. He may have been born with the perfect body to assist his swimming ability. He also has some of the most knowledgeable coaches in the world to guide his training. However, there is one thing you can control that can make you perform like Phelps. You can't argue against the fact that his diet greatly helps his talents in the pool, and you too can use food to fulfill your greatest talents while running a race.

Extreme super athletes who are the best in the world, like Phelps, require extreme super diets. So what does Michael Phelps eat that keeps him in tip top shape? Up to 12,000 calories per day. It sounds outrageous, but according to the New York Post article titled Phelps' Pig Secret: Boy Gorge on August 13, 2008, “Phelps lends a new spin to the phrase 'Breakfast of Champions' by starting off his day by eating three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. He follows that up with two cups of coffee, a five-egg omelet, a bowl of grits, three slices of French toast topped with powdered sugar and three chocolate-chip pancakes. At lunch, Phelps gobbles up a pound of enriched pasta and two large ham and cheese sandwiches slathered with mayo on white bread - capping off the meal by chugging about 1,000 calories worth of energy drinks. For dinner, Phelps really loads up on the carbs - what he needs to give him plenty of energy for his five-hours-a-day, six-days-a-week regimen - with a pound of pasta and an entire pizza. He washes all that down with another 1,000 calories worth of energy drinks.” [Long quote] An Olympic athlete such as Phelps, who trains consistently and is a professional, has extraordinary fueling needs to perform well at his sport. Although you may not train as often or for nearly as long as Olympic athletes, us mortals still need a proper diet leading up to our race that prepares our bodies for optimal performance.

What is the proper nutrition preparation you need for a goal race? Well, you want to be at the start line with a body that is well-fueled and well-hydrated. According to the book Endurance Sports Nutrition by Suzanne Girard Eberle MS, RD, “if you've trained properly and eat a normal diet the few days before the event, you can expect to store roughly 2,000 calories of glycogen [which is] enough fuel for approximately 90 to 120 minutes of vigorous activity.” Your muscles depend on carbohydrate as fuel at this time, as well as the efficient breakdown of fat, so it makes sense to carbo-load at this time to boost your glycogen stores.

There are, however, a few misconceptions out there about how to carbo-load. Many of us think that the best way to carbo-load leading up to a race is to eat pasta. A LOT of it. The best way to carbo-load in a way that your body can handle best is to eat until you are full, and not plate upon plate of spaghetti. According to Runner's World's article The Right Stuff in their October 2008 issue, “Flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every mile.” They say to consume moderate amounts and not huge servings for several days before.  “Massive amounts of any food throw your system a curve ball,” says Beth Janquet, RD, a nutritionist for Cherry Creek Nutrition in Denver. Think about what carbs you like best at each meal. Breakfast could include a bagel, pancakes or oatmeal; at lunch some potatoes or a few slices of pizza; [with] a plate of spaghetti for dinner.  “Eat just to fullness, so you don't get indigestion or have trouble sleeping,” says Tara Gidus, RD, a spokesperson for the American Dietetic Association.

Another mistake is to believe that you need to consume large amounts of water the week before the race. This is also not true. From the same Runner's World article, it is stated that “not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes [which are] minerals responsible for optimal muscle contraction. Diluted electrolyte levels can cause muscle weakness or cramping, and, in extreme cases, can lead to hyponatremia, a life-threatening condition triggered by abnormally low sodium levels.”  Generally, follow the same guidelines as you would for carbo-loading. “For days leading up to the race, drink fluids as you normally would to stay hydrated. These can include water, sports drink, juice, even coffee and tea.” Then again on race day morning, drink a glass a few hours before the race. Then drink another cup of water or sports drink about ten minutes before the gun goes off. (I personally prefer sports drink so I have some extra electrolytes and calories to help my performance.)

What particular fuel you eat leading up to your race is very important as well. Not only is it smart to stick to more carbohydrate-rich foods, it's also vital that you stick with the foods your body knows. Avoid exotic foods you've never had before, such as fancy foreign cheeses or raw sushi (celebrate with interesting food AFTER the race), especially the night before. Runner's World says “You won't know how a food affects you until you've tried it - and last minute experimentation could send you bolting for the bathroom and leave you dehydrated.” Eat what is familiar to your body the whole week before the race. Find out what sports drinks and carb gels are going to be handed out at the race so you're sure you can use them along the course (and if you don't like them, bring your own). Also, it's completely your call when it comes to the typical pasta dinner the night before the race. If pasta's not your thing, many other good carb rich dinners include lots of vegetables, pizza, rice, potatoes, and bread. Actually, it's also recommended to go ahead with a glass of wine or a bottle of beer to help you relax prior to your race, that is, if it's part of your normal routine. When Deena Kastor dines on her pasta with pesto the night before a race, she toasts her friends and family with a matching glass of her favorite red wine!

In fact, there isn't one perfect way to fuel for any one person, since everyone's body and diet is different. It's a personal process. In the July/August 2008 issue of Running Times, an article called What the Elites Eat outlined the various foods elite marathoners eat the week and the night before their race.

Peter Gilmore, 31, who took 5th place at Boston Marathon in 2006 says this of his pre-race diet: “If the race is on Sunday, I'll typically start overloading a little at dinner on Wednesday. What I've learned being coached by Jack Daniels is that you can't just eat one big meal before a race because your body is only going to be able to store an extra 300 calories worth of carbs each day. So you have to eat a little more each day and then you can really top off your tanks. Really we're only talking about an extra bagel or an extra bowl of Grape Nuts.”

And Tera Moody, 27, who placed 5th place at women's US Olympic Trials Marathon eats as follows:  “In the week before, I actually cut back on carbs for a couple of days and eat a lot of nuts and protein and fats. Then a few days before the race, I try to eat just simple carbs with only a little bit of protein and fats. I eat a lot the day before a race. At the trials in Boston, I had a corn dog and French fries the night before the race. My theory is, and it might just be a mental thing, that pasta doesn't really have enough fat in it. For a marathon, you're going to burn off carbs pretty fast, and what works for me is having a high-fat meal that is going to stay with me and fuel me for the race.”

So trust your body and go with what you know your stomach can handle, but do your best to eat more carbs leading up to race day. The key is to top off your glycogen stores so that you can do your best. You owe it to yourself since it's a component of race preparation that you can control - and it can have a huge impact on how well you do! Accompany all of your hard training work along with a good pre-race nutrition plan and you'll for sure have a great race. And who's to say you can't be like Michael Phelps someday? One can dream, right? Of fried egg sandwiches...or a pound of pasta...or an entire pizza...

 I am quite surprised, however, to NOT see any peanut