I wanted to give you a quick idea as to my food and fluid intake starting Saturday (day before Marathon) and Marathon Sunday which I believe was a recipe for success. Keep in mind this is what works for me and everyone is different, in fact you should use your long training runs as a way to find out what foods work so you can rely on them come race day.
- Morning- 5 large Chocolate Chip Pancakes compliments of the wife, man she can cook/bake 2 cups of coffee
- Lunch- Large Bowl of Pasta, 5 medium meatballs and marinara sauce
- Snack- 1 cup of Cashews
- Dinner- 4 pieces of Pizza and 3 pieces of pizza crust
- Snack- 2 cups of Pumpkin Seeds compliments of my sister-in-law
- Fluid- drank a total of 140 ounces of water throughout the day
- Morning 5:00 am- Large Cinnamon Bagel no spread, medium Dunkin Donuts coffee and 20 ounces of G2 Gatorade
- 1 hour before Race- Large Plain Bagel, Peanut Butter Powerbar, water and G2 Orange Gatorade (regarding fluids intake I stop half hour before a race, timing for that one last pit stop before the start is key)
- At Starting Line- 1st PowerBar Gel Double Latte flavor
- Fluid intake during race-I hit every water/Gatorade station along the course alternating between water and Gatorade. I only took a mouthful of fluid each time.
- Additional Gels- mile 5, 10, 15, 20 & 22
- Post Race- 24 ounces of water within 10 minutes
- 3 hours after race-Chicken Parmigiana with Spaghetti in marinara sauce and G2
I also took 2 extra strength Tylenol 1 hour before the race. I stay away from anti inflammatory/ibuprofen that contain NSAID’s which stands for Non-Steroidal Inflammatory Drug. Tylenol is different as it contains acetaminophen. Here is an article about NSAID’s.
Today I ran 3 miles in 25:30, 8:30 pace and felt great, looking forward to taking the weekend off.
Till next time, I run do you?