Training and SFM 2009 Nutrition

A few of my friends (including co-workers) asked how I trained for the 2009 San Francisco Marathon (SFM). They also wanted to know what kind of nutrition I used. I started writing it out in an e-mail for them and decided to convert it to a blog. What the heck. I rarely post on this thing. Why not add some verbiage to this ghost-town of a blog. Anyhow, the following discusses the methods I used to train for this event. I am not in any way stating that this is the appropriate way to train. I am merely sharing the methods that I personally/haphazardly used for my 2009 SFM PR. If you need help getting to sleep, then this ‘read’ is for you!!

Am I dreaming or what? WTF!? I was not expecting to run a PR in this event. In fact, I was on the mindset that I would come close to matching last year’s SFM time of 3:31 and change (and perhaps beat it by a few seconds or so - a minute tops). Prior to the 2009 San Francisco Marathon (held on July 26, 2009), my PR was 3:24. I ran this PR in the Feb 2009 Napa Valley Marathon. It poured cats and dogs the entire time but surprisingly, the rain did not bother me at all. I did crash HARD into the wall at around mile 22 and my pace slowed down considerably all the way to the finish. Despite bonking out pretty darn bad, I PR’d and I was stoked.  Napa’s marathon course offers flatter terrain in contrast to San Francisco’s rollers of varying terrain. In light of this, I was under the assumption that I would not come close to running a 3:24 in the 2009 SFM (to match or possibly beat my Napa time).

After the Napa 26.2, I mentally told myself that I would train a few notches faster/harder and make each run count up to the San Francisco Marathon.  I discarded my cornucopia of training plans that I usually follow. Pfitz, goodbye… Gallaway, later…, Various Runner’s World articles, adios!… Fixx, peace out dude…, Running forums on the net, whateva’…  I decided to ‘wing it’ only using Hal Higdon’s Intermediate Marathon training plan as a benchmark to guide me as to where I should be in the grand scheme of things. I also included more weight lifting, abdominal/core work as well as various cross training activities (swimming, cycling, and boxing). I also did my best to stay away from simple carbohydrates (sweets, white flour based food, white rice, etc). Whole wheat versions were allowed.

In terms of running, not only did I speed up my pace a bit (on pavement and track), I started taking on more hills. I did a few runs up Mount Diablo as well as train a considerable amount of time on the various trails that my area has to offer (hills, hills, and more hills). Summer quickly approached and I ended up running in intense heat (at times). I bit my lip and pressed on in the high temps. Within a week or so, my body acclimated to the heat fairly well and it actually wasn’t that bad (OK. It got pretty bad. I’m in denial). It did become easier to run in the East Bay Inferno as the weeks pressed forward. Mental thoughts helped me survive in the heat. I imagined what the Western States and Bad Water ultrarunners go through when they run well over a hundred miles in even higher temperatures.

So…. (if you are still awake) in short, I threw out the books and winged it, pushed myself a little bit more (including weights, abs, and x-training), and run a lot in the hills. Note: I increased the intensity within healthy/reasonable means (I didn’t go Paula Radcliffe or Deena Kastor) - not injuring myself. Oh… Two more things… I  ran with my running group every so often to break up the monotony  of running solo. Lastly, I ran two 10k events and ran them as hard as I could (the last 10k race was held on the 4th of July).

As mentioned earlier, several friends asked me what I use for nutrition during my training runs as well as race-day. The following is what I ‘carry’ with me during training long runs:

1. Handheld Bottle containing Clif Bar Organic Quench Sport Drink (various flavors). My all-time favorite energy drink. It keeps me going compared to others.

2. Sometimes I drop in a Nuun tablet (various flavors) in my handheld bottle.

3. If my run will be on the warm to hot side of the spectrum, I also take a couple of Thermolyte/Endurolyte tabs before my run, and during my run (per the directions listed on the bottle).

4. I carry a Gel or two (though I ultimately end up not using them during training runs). I only use Gu Roctane. For some reason, that stuff really brings me back to life.

5. Sometimes I carry Jelly Belly Sport beans

6. Sometimes I carry half a jelly sandwich - white bread (the only time I stray away from Whole Grains).

7. And hell ya…. I need my iPod shuffle filled with my favorite loud/powerful tunes to hype me up during my runs. I often press ‘pause’ to listen to the natural sounds of my surroundings (especially when I am up in the trails in the middle of nowhere. Not only do I have to keep an eye out, I listen for those wild animals so I can attempt to bolt accordingly when they try to have me for breakfast!).

That’s pretty much it as far as training nutrition is concerned. I am sure everyone has their own nutrional/hydrating methods. I am not saying that my method is the proper way to do it! In fact, my way could possibly rough someone else up(!?).

Now… One week prior to SFM, I tried something new. (voice in the audience: “Jay are you freakin’ stupid!!?”) As the majority knows, the #1 rule is to NOT add anything new to your training regimen (including sports nutrition, shoes, and clothing) prior to a big event! Ya know? What can I say?. I do like to live on the edge (that’s for sure). My main reason for running is to have fun and be healthy (not to PR, not to win, etc.). If I happen to get jacked up during a race because I did something different, oh well. It is not the end of the world for me. Though I do not run for a living, running to me is LIFE. And like LIFE, running has its ups and downs (in all facets). Running is indeed a life-long learning process.

I have been reading about FRS Healthy Energy and how it provides clean healthy energy all day long.  The reviews are mixed and my curiosity grew each time I saw the fricken’ ad flashing on my web browser (heck, Lance Armstrong endorses it). I won’t get into the nuts and bolts of FRS. FRS specs and technicalities can easily be found on the Internet.

I happened to see a bottle of the FRS Liquid Concentrate at a local shop and picked it up ($20). I also picked up a bag of the FRS chews (they look like Starburst candy and are wrapped as such). The next morning, I mixed 2 ounces of this FRS potion with 6 ounces of water. I held my breath while I drank it. I had to eventually breath though! I have to admit that this stuff is pretty dang tasty! It is very reminiscent to Tang and Sunny D. Let me tell you… Within 10-15 minutes, I was energized, lit up, and ready to go. For me, it wasn’t the jittery, nervous, shaky type of energy. I just felt ALIVE as opposed to groggy.  I did not take a mid day nap or anything! I confidently buzzed and hummed through my day. Could this be having the placebo effect on me? I personally don’t think so.

So now, with FRS in my bag of tricks, my SFM nutrition went something like this:

7-25-2009: One Day Prior to SFM

Breakfast: Chocolate Chip Whole grain waffles, half a cup of coffee (soy milk and a packet of Stevia), water, FRS potion.

Lunch: Veggie Burger/Salad/Tortilla Chips

Earlyish Dinner: Spaghetti with Spicy Marina, bread, and salad at Johnny Carino’s

I drank water throughout the day and had a diet coke for dinner. No alcohol this day.

7-26-2009 (approximately 4:30 minutes of sleep):

Breakfast (3:00 AM): Clif Bar, half a cup of coffee, 1oz FRS with 6 oz of water (half the serving)

One Hour Before the Race: Banana, Endurolyte tabs.

What I carried during the marathon:

1. Handheld Bottle containing Clif Bar Organic Quench Sport Drink mixed with 2oz of FRS (what the heck)

2. 3 GU Roctane Gels

3. 2 Thermolyte Tabs

4.  2 FRS Chews

5. Had a piece of banana that was offered on the course towards the end.

I did end up using most of these items during the race (though not all at once obviously). I didn’t finish the contents of the bottle because I grabbed a cup of water at most of the water stations.

In light of this, I ran a PR (not even expecting it) of 3:20 and change. I didn’t experience any internal discomforts and I didn’t really hit the wall/bonk. I was expecting the WALL to greet me towards the latter miles but for some reason it decided to not present itself. I managed to throw in a couple of sub 7 minute miles towards the end which is so unlike me in a marathon. I did however strictly follow a negative split strategy in this race (run the first half slower than the last half). But alas, I usually negative split my marathons (and FAIL).

I will attempt to match this regimen for my next race (unless I decide to live on the edge yet again!) to see what happens.

If you have come this far, I am very impressed.

Bottom line… Keep on running and keep doing it your way!!

Flat 5.05 Mile Run 35:59

I ran to Club One this evening to meet Kelly as she got off of work in order to get a ride home. The weather was cool and crisp. My original plan was to take it slow but the cool weather and the flatness of the course made me want to speed it up a few notches.

San Francisco Half Marathon

I ran the Kaiser Permanente San Francisco Half Marathon in 1:28 exact! How strange is that? As always, it was a crowded race (over 10,000 runners) but the weather and the scenery was perfect. The best part is the out and back along the beach. The smell of the salt water with a mix of the cool weather is an energizer in itself. I love running in San Francisco. It looks like the Napa Valley Marathon on March 1st is next!

WTF?

I cannot wrap my brain around the following comment that someone recently spewed to Kelly:

“You are vegetarian? So that is why you voted for Obama.”

(Nothing more, nothing less)