Switching Posts and a Marathon Menu

Usually on Thursday I post a new recipe – but since we are so close to the Sunday 10k – I decided to post recipes tomorrow, as I prepare for running.

Today’s post will be mostly motivational – as my body fights off any notion of running at all, I need to fight back with quotes on how mind beats body (to some extent).  Also included in today’s post is a recommended menu for pre-running and the day off.

Menu and Golden Rules:

Let’s recap on important things to remember when setting up your marathon eating plan. Hydration, making sure your protein, complex carbs and minerals/vitamins are all adequate and appropriate for your training, always starting your day with a good fibrous breakfast, and to time your meals correctly (avoid eating 1.5-2 hours at least before your run).

Now for the specifics!

Sample Menu:banana

Breakfast

  • Oats, raisins, walnuts, and skimmed milk
  • low fat yoghurt
  • 1 banana

 

Lunch

  • Whole wheat pasta or whole wheat bread with non-bloating veggies
  • salmon
  • small side salad (mainly greens and lettuce for added hydration factor)
  • cup of fresh orange juice

 

Whole Wheat Bread

  • Whole wheat bread
  • Turkey (if you’re a vegetarian like me, this can be a yummy celebratory tuna)
  • side salad

 

Important considerations:

  • HYDRATE HYDRATE HYDRATE! dehydration WILL affect your energy level. Again, I emphasize making your own sports drinks in order to replenish your body and help aid with muscle tiredness.
  • Listen to your body. What works for another star athlete might not work for you, so if you know a certain food bothers you – don’t eat it even if its recommended.
  • Don’t try new items the day off your race – especially whole wheat or high fiber foods as they might cause bloated-ness.
  • Know how to train – it’s good to push your body, but NOT to cross limits. It’s important not to go past a comfortable “pain” so to speak.
  • STRETCHING IS UNDERESTIMATED – it is A MUST, I repeat, A MUST, to stretch before any exercise activity.
  • SMILE! You are one step closer to a healthier, better fit YOU! Pat yourself on the back just for the effort you’ve exerted so far (I’ve patted myself plenty, and I haven’t even run yet!)

 Get Motivated!

 “In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.”
-Fred Lebow, New York City Marathon co-founder

“We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves…The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, ‘You must not run faster than this, or jump higher than that.’ The human spirit is indomitable.”
-Sir Roger Bannister, first runner to run a sub-4 minute mile

“The miracle isn’t that I finished. The miracle is that I had the courage to start.”
-John Bingham

runmotivate
photo credits to oklanica

 

T

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