Carb Loading
So here’s the thing about long runs – if you don’t eat enough to sustain you, the run is at best uncomfortable, and at worst impossible.
Last week I did 16km on the road and 16km on the elliptical. Tomorrow, all 32km are on the road. ‘Real’ running is naturally harder, and I’m a little bit concerned.
Not because of the run itself – I’m a nutter who thinks it will be great fun.
I’m concerned because last Friday, I ate myself stupid, maxed out on root vegetables and pasta, had two bananas before my run on Saturday, and added sports drink and gels as I went.
It wasn’t enough. By 25km in, I felt terrible – I didn’t have a whole heap of energy, and I started to feel a bit woozy. It wasn’t that I wasn’t fit enough – more that I was running out of fuel. The sign for me is that an icy feeling starts in my chest.
So it seemed I had a few lessons to learn in the carb department.
How the hell am I going to eat all of that?
Because tomorrow is my last long run, this is the best chance I have to see what works for me.
As I left the gym today (last pre-marathon speed session – boo yah!), D (from the Pancakes saga) handed me a chocolate, and told me to get stuck into some sweet potato – pronto.
Don’t stop eating – you need to get those carbs in
I’ve never been a huge carb fan, but I’m starting to see the merit.
I thought I started well – I got up and had a huge pancake with apple and pear. I’m pretty sure I burnt it entirely away with today’s session. So it was back to square one.
I stocked up
Carb-a-licious
Guess what I started with?
Life is short, eat dessert first
- Right here, can I give a shout out to Kat at Katalyst Health for her post today: Why I Eat Sugar. I HATE the sugar hate out there – it’s not great, but it’s totally fine to have sugar in moderation. Don’t ever make me feel guilty for it. Hands off my brownie. -
And I never, ever thought I would say this – but it’s not that easy! First world problem much?
Jackie Dikos writes about carbo-loading strategies and even provides a post with photographs of her pre-marathon food. Her main advice is that it’s best to go lean – fats are just extra calories that make you feel heavy.
Having started with a brownie, I am clearly not taking this advice too seriously!
I refuse to take blame for the brownie – it was twitter’s fault (and my stupid cold!).
Just in case you were wondering – Narelle lives in Melbourne – colds can defo travel 900km.
Tonight is some good old chicken and rice… and then… and then…
Rehearsal time
It’s time to make friends with the Spibelt
Your Turn!
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So here we go runners – I need your best carb-load tips AND taper tips! From tomorrow afternoon, I am officially tapering.
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And if you aren’t a runner, what would you like to know about carbs and tapering? Or are you just giving me a dirty look for complaining about having to stuff myself with brownies?
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If you have to/had to carbo-load, what would be your carb of choice?
I’m not a fan of having to carb load. I don’t like the way it makes me feel but I like running out of energy during a run even less so I carb load.
Angel hair pasta with a light tomato based sauce with pine nuts, garlic and basil is pretty much my go-to for carb loading.
Jill @ [Fitness, Health and Happiness] recently posted Fitness Friday || Air Force Half Marathon Recap
That sounds delicious…and I think for the first time ever I know what you mean! I did not want to eat any more yesterday – but I did, and it was worth it.
I can’t give you any advice on that one. All I can say is I carb load everyday. I don’t think you need or want that advice.
Liz recently posted Fantabulous Day #149 – Can’t Breath…Get Moving…I Did It..It Worked!
Oh Liz! Pizza and zombie carb party?
my carb of choice is definitely oatmeal. i could eat it 100 times a day and never get mad at it. also, im a sweet potato/yam freak! good luck, love! xoxox
Oo, we have similar carbo tastes – I have to admit I did NOT want any more oatmeal yesterday evening. And then I had to get up to have more at 3:30am. I migh need an oatmeal break! And thank you…I made it through!
Carb loading – wahoo!!!
My best advice is don’t weigh yourself down… when it comes to carb loading your body doesn’t discriminate… So yeah be healthy but also chuck in a handful of snakes or sugary stuff (gatorade!) to bump you up without having to weigh yourself down with a kilo of bread or pasta!
Good luck for taper girl. Personally running less and less so close to races while good for the body – it totally does my head in. But trust in your training. You’ve done the hard yards and those last 10km are ALL mental!
Good Luck for 32kms of bitumen! Can’t wait to hear all about it!!!!!
Jenelle @ MummyLovesToRun recently posted DOMS
Jenelle, you are such a supportive champ! (BTW – it looks like you are getting back into some seriously fast times – good on you!). I got through it – but the last few ks were uphill and I desperately, desperately wanted it to end. At one point I think if I’d run any slower I would have been walking!
Good tip on the sugar load – gatorade is actually a great idea the day before. I’ll do a bit more of that!
Honestly, I don’t carbo load. The longest I’ve run was a half marathon, so I just tried to eat 3 meals a day and eat fairly healthy (but slightly larger) meals the day or so before. Also, I didn’t work out a few days before the race, so obviously that was fewer calories my body burned and I didn’t have to eat as much. Good luck with your taper and that belt full of gels is just wow… I tried sport beans during a 10 miler once and I just couldn’t deal with it. I guess I need to find some on-the-run nutrition but I haven’t yet…
Amy Lauren recently posted Weekend Recap + It’s Okay Thursday (Sept. 20)
Thanks Amy! I think Dr Rachel has a list of ‘real food’ she eats on the run. Personally I have such a funny tummy that the gels are atually good because they don’t need to digest much.
Oh Im totally not a runner so I really cant help you much there, but I think you are on the right track! Sounds like you realize that you need MORE, which is always a good start! Now its just about the tinkering to find how much more and what.
:)
Thanks so much for the shoutout lady!!
Kat recently posted Why I Eat Sugar
Thanks Kat! I’m sure you know the feeling when it just feels WRONG to eat more, but you know you should. No problem – you made quite an impact with that one!
I honestly think eating the right amounts of the right foods is my biggest obstacle to longer race distances. I’m looking forward to all the tips you get and seeing how it works for you!
TriGirl recently posted Will Run for High Fives: ChelanMan Sprint Tri (the run)
I admire you – I don’t know how my body would handle the food for all those different sports! Sports drink is my favourite thing in the world right now (and I let out a little ‘No!’ when I read you didn’t get your Heed!
You are so sweet for saying that
Short distances like I do don’t really require getting too creative with fuel. The marathon is a different beast. It was sad when I didn’t get my Heed!
TriGirl recently posted Will Run for High Fives: ChelanMan Sprint Tri (the run)
My husband swears by baked potatoes for carb loading. I don’t notice a big difference over pasta, but he’s adamant. Skip the butter, sour cream & chives though
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Debbie @ Live from La Quinta recently posted Wednesday Workout Buzzword: Functional Fitness Defined
Lol – will do. I’ve noticed that too actually – the pasta didn;t sit well with me, but potato seemed to work like a charm.
My husband and I eat a very carby diet, probably not the best so we don’t really have to worry about carbo-loading!
I’m tapering right now and so far it isn’t killing me, my marathon (first) is next weekend!
Jamie @ couchtoironwoman recently posted Tips for Your First Marathon – Part 2
Lol! Good luck! I’m looking forward to hearing about it. I’m loving all the tips
Good luck with your run! I’m running my first half-marathon this weekend! Yeee!
Kierston recently posted 5 Weeks Out: Ready to Roll!
Same goes!
I’ve found pasta the night before is the only thing that really gives me proper fuel the next day. Everything else I have tried is either not enough or leaves me with a heavy stomach feeling. As for the tapering, listen to your plan! Rest and take care of your body when you are not training, and it will pay off big time on race day. Good luck!
Crystal recently posted The Stigma of Walking
Thanks Crystal. I think the rest is something people underestimate, so I’m going to try really, really hard to rest (is that paradoxical?).
I have found on long runs (okay I have done one long run of 15 miles last weekend so my advice has not been tested repeatedly) that eating real food helps. Or realish food I guess. I took a cliff bar with me and ate half at mile 7 and half at mile 12 and was able to finish the 15 miles strong and usually I feel like I am going to die by mile 12. I love the idea of cake for carb loading. That brownie looks amazing!
Bean recently posted The Dark Forest
Lol! I don’t think I’d try cake during a run though… I might play around with a bit of real food on my longer taper runs, just to give it a go.
Good luck with the long run
I don’t carb load it only seems to weigh me down and make me tired. I prefer a mix of protein and carb either banana with protein powder and oat cake or almond butter and whole grain bread. I think it is the protein that sustains me on my run but th quick carbs during that help in the form of dried fruit, pretzels or Lara bar.
Jen recently posted Fall is in the air
Thanks Jen. I think our muscles crave the protein, so that’s probably a really, really good tip.
I never carb loaded at all last marathon.
I ill have so much more to learn for this next one.
I think brownies sound like a fab idea though!
Abby @ BackAtSquareZero recently posted Public Indecency: Also Know As Swimming Laps
Brownies ftw
. That next marathon is going to feel so good Abby – you’ve gone through all the crap and you’ll be ready to rock it.
Some advice that was given to me is that a lot of food contain carbs – lots of fruits and veggies do! I would just still make sure that you are eating a balanced diet – but then the two nights before your long run eat the same amount but a higher percentage of carbs.. .maybe what you are already doing? Way to rock your runs! My next marathon is Oct. 28th!
Kayla recently posted Back to the Old Me & Allowance
Great advice Kayla! The fruit and veg make carbs seem less terrifying (I’m a carb-phobic weirdo). I think more carbs further than just the day before is a really good idea too. I’ll be stocking up like crazy before the race!