My motivation this week is the desire to overcome my fear of failure. I have always given excuses for why I can’t perform at my best; the main reason is I am afraid to fail. #NoExcuses #IWill #WhatsBeautiful #BeAmazing
Just a few proud moments!!
As I begin my last week of training I still have a few goals to complete!
Of course I will see my training schedule through.
Tuesday: 4-6 miles
Thursday: 4-6 miles
Friday: REST for the big day!
Saturday: RACE DAY BABY!
This week I am focusing on lots of fluid intake. Dehydration is the number one hindrance for athletes and runners. Rebecca Turner MS, RD, CSSD, LD has a 3 step plan:
1. Start Hydrated
2. Stay Hydrated
3. Finish Hydrated
Each day I am attempting to consume 64 ounces of water. On race day Turner recommends:
Drink 8-16 oz of water one hour before activity.So, for my 12 mile run I drank 16 oz of water before, 64 oz of water + electrolytes during, and 48 oz of water after! Can you guess my time? =)
Aim for 8oz every 15-20 minutes of activity.
Activity > 1 hour, consume electrolyte tablets/capsules that dissolve in water or a diluted sports drink.
After the race consume 4 oz of fluid every 10 minutes of exercise.
Lastly, of course I am going to concentrate on proper nutrition or FUEL! I am eating light, but eating right this week. Lots of complex carbohydrates with adequate protein. Since I am sensitive to dairy, I am limiting milk and yogurt to keep bloat away.
Race day plan:
- Pre Race Meal (2-4 hours before): high in complex carbs, limiting fiber, fat, and protein. Fiber, fat, and protein need to be limited because the body is converting energy to digest them and it may cause tummy upset while running.
- Pre Race Snack:(30 minutes before): ~30 grams of Carbohydrates [Banana/Granola bar/Gatorade] No fat or fiber!
- Post Race Meal: High in complex carbohydrates with adequate protein. Hopefully, Whitney has a great post race restaurant lined up!
I cannot wait to share my experience with you all! Thank you for reading.
Want instant updates? Follow me on Instagram & Pinterest for pics of this weeks meals and on Twitter & Facebook for random thoughts, pics of cats, and occasional words of wisdom #NewlywedNutrition!
Continue reading as I continue my mission: Healthy Huggins!!