Now you know what I do before a run, what about during and after?
This is new to me to replenish during my run. I am learning about this cause running for 2.5 hours straight is going to take plenty away from my muscles and I need my endurance to stay up. I am trying out different sports gels. I call them gel shots. These are little packages filled with gel and in the gel is a hefty dose of carbs, salts, and minerals (some have protein) to replenish your muscles and yet fit conveniently in your pocket. Some gels come with caffeine, but I am not trying those cause caff cuts my energy instead of giving me pep. I have used a couple now, and I can tell the difference after my run. My muscles are not screaming quite so loud. I took the gel 30min prior to my run with about 4-6oz of water. The first time there was more gel than it looked like could fit in the pkg, and at the end there was some forceful swallowing. I guess my mind then realized the delightful caramel flavor was not so delightful.
So for the marathon I will plan to do a gel shot 30min prior, and 2 during. One shot after every 45 min.
I am finding that the citrus flavors of the gel, GU brand, are the best for me while running. The citrus flavors, lemon, orange, etc, don't taste like a wad of sugar forced down my throat. And this brand seems to work best for me on my long runs.
What I do post run:
Stretch, stretch, stretch. This is so important for me. Keep those muscles loose!
Completed Training Runs for the Half:
Mon - 1 hour
Wed - 1.5 hours
Fri - 1 hour
Sun - 35min
Mon - 70 min
Tues - 1 hour
EXERCISE OF THE WEEK:
I have stopped strength training for the next two weeks. However, unless you are training for a marathon, DONT STOP!
Back to the core, it's my favorite place. You would think I would have washboard abs by now, but I dont. Just goes to show you how hard you have to work to get a flat tummy.
Modified Plank. See demo HERE
Start out holding the pose for 30sec. Then move up your time as you progress.
TIP OF THE WEEK:
Feel like your diet is going nowhere? The pounds are not coming off? Keep a food journal. Write down everything, EVERYTHING, that goes in your mouth. Then review it after 5 days. A handful of M&M's here, crust of the kid's pb&j's, and an extra roll at dinner will add up! This is a great way to help you WAKE UP and take notice to what you are eating. Take it from me......I am notorious for eating 3-4 goldfish at various times throughout the day. Those goldfish can pack a punch if I don't stop NIBBLING and I must make my food calories and nutrition COUNT!!!! Good luck!