Only two days to go until the Wine Country Half here in Kelowna! Training hasn't been totally on track, but I eat really well and I got all my long runs in, so I'll be okay. A friend of mine is now running it and is staying here the night before the event too, so my whole focus has changed to having a great run, in a great setting, with one of my best friends!
Recommendations for intake for an event lasting longer than 90 minutes (and it will definitely be that!) are to take in 7-14 grams of carbohydrate per kg of body weight in the 24 hours prior. On the lower end for less elite athletes, and higher for those who are really well trained. In order to eat all those carbs, it is recommended that protein and fat are eaten in slightly smaller amounts.
However, I find it is really hard to achieve the 7 grams per kg. So I just kind of concentrate on carbohydrates and eat what I can. Recommendations are also to eat less fibre, but when I do this I feel bloated and exhausted, and my body is so used to fibre it doesn't hurt me. So here's my plan:
Breakfast- (24 hours before)- baked oats with chia, pumpkin seeds, chocolate chips :) and peanut butter
Snack- peaches, because they are so good right now. Probably 2 of the small ones.
Lunch- Salad and an open faced hummus sandwich
Snack- a smoothie, if I'm hungry
Supper- Tofu alfredo pasta with zuchinni and 2 homemade chocolate chip and oatmeal cookies
Pre-event breakfast- super cereal- chia seeds, oats, pumpkin seeds, agave, chocolate chips, hemp seeds, soy milk. And maybe a peach. All at around 4:30 am.
And 20 minutes before- the Vega pre-workout energizer. Placebo effect or not, this stuff makes me feel very energized!
During any event longer than 75 minutes, it is recommended to take in 30-60 grams of carbohydrate. I'll have 2x30 gram gels during the half marathon- one at 45 minutes, one at 1.5 hours. And drink water with gels. There is also PowerAde or something on course if I feel my energy lagging, but I'm guessing I'll be fine.
I'll report back when the day is done!
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