Race Recap: NYC Half Marathon 2013

This past Sunday, March 17th I celebrated St. Patrick's Day by running the NYC Half Marathon.  I was pretty excited about this race, mostly because it's a fantastic course through my beloved city.  Also, aside from the lottery requirement and fairly steep race fee, I knew it'd be a great race because NYRR (almost) always has their stuff together.  The volunteers are AMAZING and the races are always well organized with plenty of water/Gatorade and port-o-pottys!

The 7:30am start time meant Dad and I were up and at 'em by 4:30!  We bundled up in our throwaways and met Steph and Lauren (who both ran for Team in Training--way to go, girls!) at the subway.  It was low-mid 30s, but windy and felt like in the 20s!!! We had to be in our corrals, which were supposed to (but never did) collapse by 7:00am.  We dropped our bags and outermost layer and spent the next hour freezing our butts off waiting in the corral! 

Steph, Dad & I freezing pre-race!

I wore a long sleeve, RRS shorts, ProCompression socks and as always, a Sparkly Soul headband.  Although I've never been colder waiting for a race than I was on Sunday, I knew I'd warm up within a mile or two and be so thankful I wasn't overdressed.  Just before 8:00am our corral crossed the start line and we were off!

Mile 1 (10:14)-I couldn't feel anything from my waist down and was so excited to be moving that I didn't even notice this mile go by!

Mile 2 (10:30)-We began to thaw out a bit and I started taking in the beautiful sights of the  Central Park loop.  Cat Hill came and went and we tried to stay conservative with our pace being that we were so early into the race.

Mile 3 (10:02)-I was started to defrost so I used this mile (and sweet downhill) to take inventory.  I'd been experiencing some calf/shin pain two weeks prior to the race (shin splints,maybe?), so I had skipped my last long training run and rested more than usual.  Luckily, my legs felt fantastic.  I wasn't in any pain and I was totally ready for the beastly Harlem Hill.

Mile 4 (10:48)-Right after the 5K point, we started the uphill.  I tend to do pretty well on hills, but this one is always a struggle.  I just put my head down and put one foot in front of the other until we reached the crest.  There were a lot of people cheering along this mile, which was awesome! Just before the 5-mile mark, I took half a pack of Gu Chomps.
Mile 5 (12:06)-I usually don't mind the rolling hills along the West side, but Sunday they seemed to go on forever.  I also started feeling like I had overhydrated, which meant I had to stop at the Port-o-Potty.  Hence the extra 1:30-2:00 added to this mile. 

Mile 6 (10:10)-At this point, I still hadn't turned my music on and just past the mile marker I heard someone yell "You're halfway there! Keep going!".  I wanted to scream.  We were NOT halfway...and by the way 7.1 miles is still a LONG way to go!  But I was so happy my leg was cooperating as we headed South and out to the most exciting part of the course!  My stomach started feeling iffy, but I just ignored it. 

Mile 7 (10:12)-Turning out of the park and onto 7th Avenue was awesome!  We were able to spread out a little and the energy along the course was amazing.  Somewhere in the 50s I saw (and heard) Beth, Abby, Liz and Allison cheering!  It was a perfect little boost and definitely put a smile on my face!  As we headed into the heart of Times Square, I knew we'd be seeing our family cheerleaders.  They grabbed a great spot at 42nd and 7th and we were able to stop for some high fives! 



Dad and I on 42nd Street

Mile 8 (10:11)-We hit the West Side Highway and as the crowds and excitement died down a bit, I started noticing that stomach pain again.  I am lucky to normally have a super solid stomach, especially during exercise.  This was not the case on Sunday.  The stomach upset was all I could focus on.

Mile 9 (10:00)-At this point, the course turned Southeast and the Freedom Tower came into view.  It was so incredible to see and I got a little emotional.  I was reminded how lucky I am to be alive, living in this amazing city and physically capable of running through it!  This was a temporary distraction from my stomach issues.  Mile 9 is usually when I take the rest of my Gu chomps, but I was scared that would lead to another bathroom trip and there weren't any port-o-pottys in sight!  Instead, I held the pack in my hand for a few miles, debating whether or not to take it and hoping the pain would dissipate.  I couldn't keep pace with Dad who was feeling great, so he started creeping ahead of me. 

Miles 10 (9:54), 11 (10:01) and 12 (9:33)-I felt fantastic during these miles, except the nagging stomach issue.  I eventually gave up on the Gu chomps and tossed them, knowing I only had a few miles left and they wouldn't help me anyway.  My legs were feeling so good and I was keeping Dad in my sights.  I knew this race wasn't going to be a PR, but I still wanted to finish strong.

Mile 13 (10:41)-This mile included that very short but killer hill coming out of the Battery Tunnel.  Luckily, Beth warned me about this little hill, so I was mentally prepared but it still wasn't fun! I was ready to be done and hit the bathroom.  Sorry if that's TMI, but I discuss this stuff all day everyday so I'm used to it!  The last 400 meters of the race was jam packed with people cheering and I fed off that energy to power through to the finish. 

Official finish time: 2:14:58 (10:18 pace)

I couldn't have expected a better time, given the bathroom break and the annoying stomach issue.  Not to mention I wasn't the greatest at getting in speedwork this training cycle.  But I ran an absolutely awesome race with my Dad through my city and I loved it.  

More than anything, I have to say I'm SO unbelievably proud of my cousin Steph, for finishing her first half-marathon (in a fantastic time btw) and raising over $2,000 for Team in Training/LLS.  She ran and finished the race with a huge smile on her face!  I can't wait to see what she does next! :)

Congratulations to all the finishers, many of who had amazing PRs at this race (and in DC)! And a HUGE thank you to all my cheerleaders, who braved the cold and wind!  Spectating is not easy by any means and you're all amazing! 

Up next...NYC Marathon?  ;)

Fit Food Friday: Chocolate Milk

It's Fit Food Friday again!  Today I'm highlighting one of my very favorite "foods" (well, in this case it happens to be a beverage...), chocolate milk!  Chocolate milk has really gained popularity in recent years for being an ideal recovery drink and for good reason!  Research shows that chocolate milk works as well (if not better) than some of those pricy specialized recovery drinks.  Let's breakdown the nutritional components of chocolate milk and see why it's a great option for runners or fitness fanatics:

Quite obviously, since chocolate milk is a liquid, consuming it post exercise automatically replaces fluids lost from sweat during exercise.  In addition to fluids, it provides the electrolytes sodium and potassium, which also need replacement following sweat losses.

The best benefits of a post-workout chocolate milk comes in the ideal combination of protein and carbohydrates.  The simple sugars in the milk and chocolate syrup provide rapid replenishment for glyogen-depleted muscles.  After a tough workout, proper refueling will lead to improved recovery and better performance during subsequent exercise. 

As an added benefit, chocolate milk provides vitamins and minerals like calcium and Vitamin D, which are often lacking in our diets and are essential to healthy muscles and bones.

The type of milk you choose depends on personal preference and how it fits into your nutrition "budget" in terms of calories and fat.  As always, it's important to remember that some athletes have GI issues and may not tolerate milk or dairy products well.  However, chocolate milk is definitely a fantastic option for anyone who wants to try to eat more "real" foods and less process, engineered products.  After your long run or workout, try replacing those chalky protein/recovery drinks and with a nice cold glass of chocolate milk!

Fit Food Friday: B-A-N-A-N-A-S!

Welcome back to Fit Food Friday, where every Friday I'll highlight foods that have great benefits for fitness and exercise!  This week we're getting bananas and focusing on that yellow fruit we runners love so much!  Bananas are a staple in most runner's diets...we grab them before heading out for runs and then celebrate post-run with them...but what is it that makes the banana a fit food?

Bananas are high in potassium-This makes them great for preventing muscle cramping, maintaining electrolyte balance as well as reducing blood pressure and decreasing risk for stroke!

They provide readily available fuel quickly.  Including complex carbohydrate foods in your diet will provide your muscles with fuel stores for longer workouts, but consuming a simple carbohydrate food like a banana provides fuel for immediate use.  The simple sugars in bananas are rapidly broken down to be available for your workouts!

Bananas are easy on the GI tract.  Despite having a good amount of fiber (which helps regulate bowel movements), bananas are generally a "safe food" for people who are prone to GI upset.  Bananas contain fructooligosaccharides (often called "FOS"), a prebiotic that helps to establish a healthy bacterial population in the gut. 

They're "pre-packaged", super portable and very cheap!  Bananas are only about $0.79 per pound and you can easily toss them in your purse or gym bag for a quick snack!

GO BANANAS!
While grabbing a plain banana pre- or post-workout is simple, try slicing it up to add to oatmeal or tossing it in a smoothie with Greek yogurt to maximize the benefits!  Combining the carbohydrate in the banana with a protein (maybe my favorite, peanut butter?!) will help keep you full, stabilize blood sugar and promote a healthy weight!

Stay tuned and come back next week for another edition of Fit Food Friday!

*Introducing* Fit Food Friday: Beets!

Happy Friday, y'all!  I'm very excited to announce Fit Food Friday's here on PB&P.  Each week will feature a different food and discussing it's health and fitness benefits! 

To kick off the first edition of Fit Food Friday, I bring you Beets!

The beet is a root vegetable that belongs to the chenopod family (with others like spinach, chard and quinoa).  Most people are familiar with the red/purple color of the beet root, but they can be yellow/golden too!  The green leaves attached to the end of beet roots are also edible and taste a lot like spinach or Swiss chard.  While beets (unfortunately) are not most people's favorite vegetable, they're packed with lots of vitamins and minerals and offer up great health benefits to both athletes and non-athletes alike.

Beets are naturally low in sodium & fat and are also good sources of folate, potassium, Vitamin C, manganese and fiber.  Beets do have a high sugar content, which makes them a sweet addition to salads, soups and mixed dishes.  My personal favorite way to enjoy beets is to combine them with goat cheese and/or walnuts on a flat bread pizza or tossed in a spinach salad!

If you are a fellow fitness fanatic, you've likely already read about how eating beets (or drinking beet juice) can improve exercise performance.  Including nutritious root vegetables in your everyday diet will definitely promote a healthy body weight, in turn leading to enhanced athletic ability.  However the key players in the connection between beets and improved performance are nitrates.  These are different than nitrites, which are the preservatives found in processed meats like hot dogs and bacon that have been linked to cancer and other negative health outcomes.  Nitrates have been shown to increase the efficiency of oxygen uptake by our body and muscles. 

There are several published research studies showing that supplementation with beet root juice enhances both power output and VO2 max (maximum oxygen consumption) in cyclists and other endurance athletes.  However, a 2012 study in the International Journal of Sports Nutrition and Exercise Metabolism found that single servings of beet juice immediately prior to exercise did not perform short-term performance in cyclists.  Ultimately, further research needs to be conducted to provide solid results that can be extrapolated to larger populations and show true improvements in athletic performance. 

In the meantime, I definitely recommend including beets in your vegetable repertoire for its antiinflammatory and antioxidant benefits...with an added possiblility of improved exercise potential!


A few interesting side notes...Some people do experience changes in urine and/or stool color when consuming beets on a regular basis.  So if you're stool turns pink/red, this is totally normal...but just make sure you're able to identify that the redness is not blood, which of course is not normal.  And finally, if I've inspired you to roast (or steam or pickle) some beets at home, but you prefer not to have pink-stained fingers, you might want to wear gloves during handling! :)

Fueling 101: During

Most people know that what we eat on a daily basis plays a big role in our overall energy level and our ability to perform (at work, during exercise, etc.).  We've already discussed some things to do before exercise to make sure you're properly fueled and ready to go.  But what about during workouts?  Proper nutrition during exercise can result in improved performance and enhanced stamina...which are both very good things for athletes!  

So what do you need for exercise lasting longer than 45-60 minutes?  Simply put, we need to replace what we are losing.  So think about it...during prolonged physical activity, your body is losing fluids (sweat), energy (more specifically carbohydrates) and salt (sodium also through sweat).

Fluid
Finding a good balance between sweat losses and fluid intake is essential to preventing dehydration, cramping and other undesirable outcomes.  The average sweat rate is about 1 liter per hour.  This might sound gross when you quantify it, but it's still important to take note of.  Sweat rate varies with exercise type, intensity, body size, weather conditions and more.  The key is to understand your personal sweat rate.  And guess what?! Figuring out your sweat rate is easy and you can calculate it all by yourself! Start by weighing yourself before and after a long workout (~1hr makes it simple), and determine the weight you lost.  Convert this to ounces (1lb=16 ounces) and add any fluids you took in during the workout.  For example, if you lost one pound over the hour and drank 16 ounces of fluid, your total sweat rate is 32 ounces per hour.  So this is what you should aim to replace!  As a general guideline, start taking fluids around 45-60 minutes into a run and try to take 3-6 ounces every 15-20 minutes.

Carbohydrates
After the first hour(ish) of exercise, we need to consume about 30-60 grams of carbohydrates per hour (about 120-240 calories).  It doesn't really matter what form these carbs and calories come in.  There are a variety of products, including sports drinks, energy bars, gels, beans, etc that provide calories and carbohydrates for fuel.  Go for whatever is best tolerated by your body and GI tract!  For a lot of people, especially those who are new to eating on the go, this is not easy.  As with most things, practice makes perfect! Experiment with different products BEFORE your event to determine what you feel most comfortable with and practice on long runs!  Also remember to check what products your event will provide on the course and practice with that or plan to BYOF (bring your own fuel)! 

Salt
While most people should restrict sodium in their diets, athletes who do this put themselves at risk for electrolyte imbalance leading to cramping, muscle spasms or worse.  As with fluids, sodium excretion can vary person to person.  If you're a "salty sweater", you may notice crusty white salt on your skin or clothes following a workout.  On average, athletes lose around 1,000mg of sodium per hour of exercise, which needs to be replaced.  This can be done through sports drinks, salt packets, tabs or salty snacks.  

So...the takeaway?  For exercise lasting more than one hour, you should be replacing fluids, carbs and salt to maximize performance.  You no doubt are following a training plan for your event, and likely know your projected pace, expected playlist and race day outfit...so have a nutrition plan as well!  Practice makes perfect!

Up next....Recovery nutrition for AFTER!

Fueling 101: The Before

As a runner, I find myself talking, thinking and reading about running a lot.  Runners as a bunch are pretty crazy.  We get up before the sun to "squeeze in" a quick 5 miles (or more) before work.  We're way too comfortable using porta-pottys and forget what it's like to have all 10 toenails.  We run in 100 degrees, 90 percent humidity, through blizzards and downpours...and we love it.  

In addition to talking running, I love talking nutrition.  However, I often find that nutrition and fueling can fall by the wayside for runners who dedicate so much time and energy to training with speed work, cross-training and long runs.  Some runners may not realize how important nutrition is.  Others might just find it completely overwhelming.  How much should you be eating? And when?  Not to mention how confusing fueling during workouts can be with the number of sports nutrition products out there! Bars, beans, sports drinks, gels, Gu, oh my!

Don't freak out just yet! Whether your goal is to just finish, set a new PR or avoid hitting "the wall", I'm here to tell you that it is possible to figure out what and how much fuel you need!  Optional nutrition before, during and after your runs is so essential for successful training, racing and recovery.

It's very important to keep in mind is how individualized nutrition and fueling is.  Runners love to share their experiences and advice, but remember that what works for your best friend/neighbor/trainer/mom may not work for you.  We all have different needs, preferences and GI tracts.  Which is also why it's important to practice your nutrition plan many times and adjust as needed!  

So let's start out with some basic sports nutrition for before exercise:

• Strive to drink half your body weight in ounces daily for adequate hydration.  Every person is different, so forget the 8-glasses a day plan! A 150-lb runner should be consuming 75 ounces, or about 9 cups of water.  Check your urine throughout the day to assess your hydration status.  [Hint: dark yellow=bad!] 
• Hydrate before runs with 12-16 ounces of water or sports drink
• Consume a carbohydrate rich meal (ideally 3-4 hours prior to exercise) that is also low in fat & fiber.  Examples include cereals, english muffins, bagels, bananas, and energy bars.  [If you're already getting up at 4 a.m. for a race, it may be unrealistic to wake up at midnight for breakfast.  If that's the case, you may consider adding more carbohydrates as a late night snack the night before and consuming a smaller "breakfast" 45-60 minutes prior to exercise.  If you struggle with eating solid food before exercise, starting out with sports drinks might be the way to go.]
• For long runs or on race day, don't forget to add some protein! Eggs, 1-2 Tbsp of peanut butter, cottage cheese or yogurt are all great choices.

What questions or problems do you run into when it comes to eating prior to exercise, long runs or races???  For information and recommendations during and after exercise, stay tuned!!!

References

SCAN Dietetic Practice Group of the Academy of Nutrition and Dietetics (http://www.scandpg.org/)

Nancy Clark's Sports Nutrition Guidebook, 4th edition, 2008