Posted on March 7, 2014
Most runners have a trusty go-to meal as their pre race fuel before every big run. Carbohydrates are important, but carb loading heavy the night before is not always the best thing to do. You are eating to fuel yourself, not gorge. This week I have had lots of questions about eating this or that. If your big race os close, don’t make any big changes now. Continue to do what has been working.
But here are a few tips that have worked for me over the years.Sometimes, it isn’t about adding something new to the menu, but instead you take something away. Before the race, it is wise to lighten up on the amount of roughage you take in. Salads, juices, and smoothies can add to the already sensitive “runner belly” issues. Make a transition to eat less raw fruits and vegetables and start eating more carbs days before the run. Stock up on more carb heavy snacks and meals. Ask any runner in training, they will be happy to tell you all about their pre race fuel routine. Pizza, pasta, pb&j sandwiches, nutrition bars and pretzels are all popular choices for experienced runners.
While I try to stick to eating healthy, I often go with pizza and cupcakes the night before a big run to get my “pre race fuel.” Not the healthiest of options, but it seems to work for me. The past few Fridays I have filled up on a high carb dinner and enjoyed a cupcake for dessert. The added sugar and carbs in the cupcake seemed to help me tackle the Saturday morning long runs. Maybe I am supersticious, but I will be fueling up with the same thing next weekend before the Shamrock 1/2 Marathon as well.
J&A athlete and my coach, Ryan Carroll gets his energy with pizza as his pre race fuel of choice also. He opts to have a protein packed pie of pepperoni, chicken, and cheese from Papa John’s.
Fellow J&A Coach and friend Howie Hodapp swears by slices of pizza as well. He goes with cheese. Going with a food like pizza makes it convenient for any races he may compete in out of town as well. Pizza is convenient and readily available.
As you ready your pre race fuel for the big day, be sure to eat something that you know has been dependable for you in the past.2 Comments
Posted on March 6, 2014
I have had some discussions recently with girls on how to stay fit at college. I get a lot of questions regarding what to eat, how to stay in shape, and how to avoid the freshman 15. Even with all the walking to and from class, it is amazing how a gal can put on some unwanted weight so easily. I am not a dietician or a nutritionist, but this is proof right here that no matter how much exercising we do, we can’t shake the damage of a bad nutrition decisions.
OHHHHH…If only I knew then what I know now. I myself was the victim of some first year weight gain. I stuck to a pretty strict diet of the salad bar and cereal for most of my meals…but I am pretty sure the frat party keg beer and late night pizza probably is what packed on the lbs. Ugh, the thought of it now just grosses me out.
I have come up with some tips that I emphatically share with any college gal on how to stay fit at school and ones I wish I knew about.
1. Beverages: Stay away from soda and creamy coffee drinks. Drink water, water, water, and pack on the green tea. Green tea flushes things out of your body. Green tea is also packed with antioxidants and can help keep your worn out body stay healthy and colds at bay.
2. Stay out of the cafeteria line if at all possible. Stick to salads with lean proteins, raw toppings and a vinaigrette dressing. Skip croutons, cheese, bacon, and unnecessary extras.
3. As tempting as it is, stay away from keg beer. It bloats your belly and is full of nasty unwanted calories. This will keep you thin… and keep you sober so you can see that frat boy isn’t as cute as you may have thought
4. Stock your dorm room or apartment with fruits such as apples, oranges, bananas. These are easy on the go snacks you can eat on the way to class or in study hall. 100 calorie pack oatmeal, cheese sticks and nutrition bars such as Kind or Cliff are great too. Stay away from prepackaged foods, even the low calorie kind. The food you consume should be fresh and lean choices.
5. If you must eat late night pizza, limit this to once a week as a treat. Warmer temps are coming and when you go home for the summer, you can brag about your new found smarts and your new fit body! Holla!!!!
6. Hit the student fitness center as much as possible. Log time in the pool swimming laps, running around the indoor track, and try out some fitness classes on campus. Most schools offer a list of free fitness classes offered on campus from Zumba to Spinning. My second year of college, I was able to snag a lifeguarding job on campus. This job was ideal because I was made to be inside the fitness center at least twice a week and while I was there, I might as well work out. This keep me motivated as I was expected to be in a Speedo all year round.
7. Play sports. Sign up for an intramural sports teams such as softball, soccer, or basketball.
I hope this helps motivate you to get fit at college!
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Posted on March 3, 2014
The Fit Petite is excited to have friend and follower, HRFoodie as a guest blogger this week as she shares the experience she and her husband will have on a Five Day Juice Challenge. This is the account of how and why they started before their five day juice challenge started this past Sunday.
Five Day Juice Challenge by HRFoodie
What does any young-at-heart married couple do on a Friday night, why of course watch the foodie documentary Fat, Sick and Nearly Dead. Not very exciting and I must admit I suckered my husband into this one. Being a fan of all things food and taking an earnest approach to revitalizing our food shopping and preparation, I naturally gravitate to this type of educational viewing. He’d rather watch Archer.
The flick is a 2010 documentary that follows the 60-day journey of Australian Joe Cross as he follows as juice fast to regain his health. He lost 100 pounds and was able to discontinue his steroid medication that was helping to control a rare skin ailment. The most amazing aspect is when Cross meets a morbidly obese truck driver who is inspired to try the juice fasting, but seriously this isn’t a movie review.
The take away for us, two relatively healthy individuals, was looking at the vegetable/fruit ratio to the consumption of proteins, carbohydrates and grains. Guilty guilty guilty. So surprisingly my Archer-loving husband proposes that we try it, I accept and began my research. There is a great site Reboot with Joe that lays it all out for you. There are plans with recipes and I was surprised that a lot of it was offered for free. Granted the longer cleanse periods are at a rate. We opted for the five-day “reboot.” We will have five juices a day, accompanied by a mid-morning serving of coconut water, an evening herbal tea and lots of additional water. We started this past Sunday.
We both have our concerns and of course we’ve been asked what we want to get out of it (you know – being relatively healthy). My major concerns are not being able to drink coffee for five days and being able to control my sweet tooth. My husband of course is worried about being hungry and the lack of protein.
I think we both look at this as a challenge. We both enjoy a good test here and there, and we feel like five days is a healthy amount for us and yet challenging at the same time. In the past six months I have put on some extra weight due to some health issues and I’d like to use this cleanse to jumpstart weight loss. Overall, we are simply interested in seeing how plant-based energy will change our skin, our appearance and our overall health.
We will be reporting back for The Fit Petite at the end of our experience with the male and female perspective, our thoughts on the better recipes, costs and of course results.
Wish us luck. Juice on.
Jed and Jennifer are a couple living a healthy lifestyle. They both exercise regularly and enjoy frequent indulgences. Jennifer, the foodie wife, brings in as much organic, GMO-free ingredients into their kitchen. However, a sweet tooth and love of baking contradicts what was just explained in the last sentence. They are just an ordinary couple trying to live a happy and healthy life.Leave a Comment
Posted on March 2, 2014
We are just 2 weeks away until over 28,000 runners cross the finish line on the Virginia Beach Boardwalk for what I beleive is one of the best events of the year, Yuengling Shamrock Marathon Weekend. Soon after 2013 Shamrock Weekend came to an end, J&A Racing race directors Jerry and Amy Frostick, along with countless volunteers started planning for Yuengling Shamrock Weekend 2014. Details such as road closures, security, vendors and sponsorships are strategically laid out and organized. One sponsor in particular is the most valuable, not only to The Frostick’s, but to the runners as well.
Runners of all levels, including myself, have spent weeks and months in training for one or more of the many races over the weekend. During training there is one prize we discuss over and over again and when we finish, it is the one thing more coveted and more valuable than even the finisher medal. That’s right, it is the cold Yuengling waiting at the end!!! Beer at the end of a race is the equivalent of a champagne toast at a wedding. There are even shirts sold at the expo suggesting just that. Some of us runners give up drinking as we go through training and approach Shamrock Weekend. The idea of tossing back a few cold ones early on a Sunday morning is something no veteran runner even thinks twice about. We salivate at the thought and dream about the thirst quenching reward as we pass each mile. You make your way past the Westin and head towards the Cavalier. The finish line is within reach and you can even begin to taste success in our mouth. Your feet pound against the concrete of the boardwalk as if to say “Yuengling, Yuengling.” A you cross the timing mats, you glance for a quick check of the race clock and then you see it. The streams of people flowing like beer from a keg into the most amazing after party on the beach. The large white tent that takes over the sand at the Virginia Beach Oceanfront in March becomes a place of celebration and toasting for runners and spectators alike.
This past summer, Jerry and Amy Frostick took a trip to the family owned and operated Yuengling Brewery in Pottsville Pennsylvania. During their visit to what is America’s oldest brewery, they were fortunate enough to have met brewing legend Dick Yuengling. They were honored to met him and had some wonderful things to say about the hard working fifth generation operator. Jennifer Yuengling, 1 of 4 daughters to Dick Yuengling is no stranger to Shamrock Weekend in Virginia Beach. She has traveled to Virginia Beach many times and has her share of medals from the 1/2 marathon while her husband and children have participated in the 8k. Be sure to catch Jennifer Yuengling address the crowd with some Q&A at this year’s Shamrock Marathon Expo on Saturday at 2pm.
Yuengling sold over 2.5 million barrels of beer in 2013 and 246 kegs of that made it’s way through Shamrock Marathon Weekend last year. The Noblemen handle all the beer pouring over the weekend. They provide 60 volunteers at all times to cover the pouring over the fun filled 2 days. Under the tent there are 5 beer stations and there are 12 volunteers at each one. J&A Racing gets the Yuengling through locally based Chesbay Distributing. Chesbay workers do all the grunt work from getting the kegs to and from the truck and hooking them up for all of us to enjoy.
When you cross that finish line this year, make your way proudly into the tent. Raise your glass high and toast that beer to yourself, J&A Racing, the volunteers, and to the Yuengling Family.
Posted on February 27, 2014
Did you miss J&A Racing’s own Jerry Frostick give his tips on how to survive Shamrock Weekend? Below is a recap of some of the highlights from the seminar, for the full Shamrock Weekend Survival Checklist, click here.
With just 2 weeks ago, the training you have completed up to this point should have you prepared for the big day. Try getting in a run on the boardwalk where the race will finish. When you do this run, picture race day. Feel the energy and imagine the crowds cheering for you. See how you feel when you hit the boardwalk. This visualization will make your race day finish easier and more successful. You will know what to expect and know how you will feel for those final 6 blocks you will close out your run to on the boardwalk.
Sleep & Nutrition
Start keeping track of your sleep and nutrition routine. If you are running the 1/2 or the full, Thursday/Friday before the race will be the most important nights of sleep. It is likely that you will have anxious feelings the night before the run and will not sleep your best. This feeling is completely normal and expected. Frostick related this to the excitement of Christmas morning, and I could not agree more.
The week before the race, start laying off from heavy roughage. Stomach issues when running are a real thing. Carb loading the night before can help, but it is better to begin that process a few days before the race. Make the transition from less salads to more carbohydrates and make sure you are getting plenty of water.
Race Day Attire
Do not overdress. A rule of racing is that if you are comfortable at the start of the race, then you are overdressed. Use layers that are easily disposable as race day attire. An old long sleeve t-shirt is a great throw a way piece to start the race with. Avoid any new gear on race day. Make sure you are in comfortable, moisture wicking gear. Covering your head and hands is key to staying warm. Have a cheap pair of gloves that may be tossed on tucked into your shorts during the race. Be sure to pack a change of clothes in the provided dry bag for after the race. You will want to immediately get out of your cold and sweaty race gear. Be sure to include a different pair of socks and shoes as well. Your post race outfit should be something that is comfortable, not fashionable. You will have just finished a long run and will want to change quickly so you can fully enjoy the after party.
Enjoy the race, enjoy the crowd, enjoy the course, and enjoy your accomplishment. You will have earned it! I look forward to celebrating with you in the big tent on the beach. #shamrockon #liveloverunLeave a Comment