Fueling Up For Your Marathon

Reyna F

Thanks to everyone who attended my presentation on marathon nutrition. And special thanks to JackRabbit Sports for providing the fantastic space at the UWS store to host the event, and for donating NY Flyers Gear for the raffle give-away held at the end of the presentation. 

For those who attended (more than 30 Flyers!), I hope that the information will fuel you during your training and racing. For those who didn’t attend, here is some nutrition advice that will help you complete your training runs and races feeling strong.

Allison B Draws a Raffle Ticket from Reyna's Hat
For A Lucky Flyer Winner

Practice, Practice, Practice

Not only do you need to practice your running and to weight-train to strengthen your muscles, you need to practice your fueling routines. On your next long run, simulate race day. Wake up at the same time as you will need to for the start of your race, have breakfast, have snacks, and start your run at the same time as the race. Bring along fuel and fluids that you will need to sustain your running for the allotted distance. Write down what you ate and drank and how it made you feel. Make adjustments and practice your fueling plan again at your next training run.

Reyna F Presenting to Flyers

One Week Before the Marathon

During this period, you are tapering your running so you will be burning fewer calories and carbohydrates. That doesn’t mean eat less carbs. No, your body is going to need those carbs for the race. Do not change your eating habits (unless you are improving them!).

Carbo Loading

You have two choices, which I call the Basic Method vs. the Scientific Method.

The Basic Method doesn’t involve any math. Just keep eating what you are eating. Do not cut back on carbs. Your body will naturally store the carbs since you are using fewer during tapering.

The Scientific Method requires simple math. Consume 8-12 g/kg (3.6-5.4 g/lb) of body weight per day of carbs for 3-4 days prior to the marathon. Either way, you will gain weight. Don’t worry because it is water weight. You will lose all this weight on race day.

The Night Before the Race

Eat a carbohydrate-rich, low fat, low fiber meal at home. I don’t recommend going out to eat unless it is a place you trust where you can have something that is low in fat and fiber. You want to make sure you don’t wake up with stomach issues. Food poisoning the night before a race is not fun. Don’t eat too late at night because it may make it more difficult to fall asleep. Don’t have anything with caffeine after 2pm the day before your race because it will make it more difficult to fall asleep. Alcohol also makes sleeping more difficult. And no scary movies.

Race Morning Breakfast

Now it is time to eat your tested breakfast. This will be a low fiber, low fat breakfast. The amount of carbs you need is based on how long before the start of the race. The rule is 1 gram per kilogram body weight for every hour before the race start.

Race Day Carbohydrate Examples:

• Whole-wheat toast with 2 Tbsp. of peanut butter & 1 Tbsp. of jelly = 43 g
• 2 oz. dried apricots = 47 g
• 2 oz. pretzels with 2 Tbsp. of hummus = 49 g
• 1 cup Cheerios, 2 oz. fresh blueberries, 4 oz. skim milk and a medium orange = 52 g
• Banana/Peach fruit smoothie = 63 g
• 1 cup Instant oatmeal with 1 ½ oz. raisins = 77 g
• 2 x 6" pancakes with 2 Tbsp. maple syrup and 1 cup orange juice = 96 g

Hydration

Drink up but not too much. The amount you drink should also be tested before the race. Fifteen minutes before the start drink 7-10 ounces of fluid and consume 15-25 grams of carbs.  During the race, a general rule is to drink 5-10 ounces every 15-20 minutes. There are fluid stations every 3 miles with a choice of water and Gatorade G Series Pro Endurance Formula. The cups hold approximately 5 ounces.

Fueling During the Race

Approximately 30-60 grams of carbohydrates per hour are necessary for maintenance of blood glucose levels while doing endurance events. Specifically, consume 0.7 grams carbs per kilogram body weight. This can be in the form of GU, gels, bars, dried fruit, honey, Gatorade or other carbohydrate replacement drink.

Water vs. Gatorade vs. BYOF (Bring Your Own Fluid)

Unless you have raced with Gatorade in the past, don’t start trying it out at the race. However, Gatorade and other carbohydrate replacement drinks contain necessary carbs and electrolytes. If you drink Gatorade or another carbohydrate replacement drink, you may need fewer sources of carbs during your race.

Immediately After Your Race

Congratulations!!!! You finished!!!!

A carbohydrate intake of 1.0 to 1.5 g/kg (0.5 to 0.7 g/lb) of body weight during the first 30 minutes post-exercise and again every 2 hours for 4-6 hours to replace glycogen stores. Sports drinks are an easy way to rehydrate, replenish electrolytes (sodium and potassium) and get the necessary carbohydrates within 30 minutes of exercising.

Shortly after completion of exercise, 10-20 g of protein should be consumed to aid in muscle repair. At the end of the NY Marathon, you will receive a bag with a recovery drink, bars, pretzels, an apple and water. Eat and drink what you can from the bag. Your body will thank you later.

One Week After the Marathon

If you don’t plan on continuing to keep up the miles running, make sure you cut back on your calories unless you want to gain weight. And keep on fueling your body for mental and physical success. 

Now it's off to the races!

-Reyna F

Blogmaster's Note:  Reyna Franco is a registered dietitian, certified specialist in sports dietetics and a certified personal trainer.  She has a private practice on the UWS where she counsels athletes on sports nutrition and medical nutrition therapy.  For more information on fueling for marathons and beyond, feel free to contact Reyna at Reyna@reynafranco.com.  To view Reyna's website, please click here.

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World Marathon Major - The Berlin Marathon

Stephanie P

If you decide to run just one international marathon in your life, I highly recommend the Berlin Marathon. I was joined by Flyers Sondra M and Claudia O as we three departed NYC on Thursday, Sept 22nd for the Sunday September 25th marathon. With a positive weather forecast (sun, not too warm, low humidity!), we were encouraged. We were a bit worried about the potential crowds and getting around in a strange city. Our worries, however, were soon forgotten as we got acquainted with Berlin.

We arrived Friday with several other running friends from NYRR's Team for Kids who also were running the marathon. We had booked apartments to stay in the “Mitte” (Central) section of Berlin, in the former East Berlin district. Our neighborhood was a bit like Soho, lots of unique shops, restaurants and a friendly, hip vibe – so far so good, except for the five story walk-up that CO and I were sharing. (we were not looking forward to that climb post marathon!).

Marathon weekend kicked off on Friday when we took the U-Bahn (Berlin’s Subway system) to the Marathon expo – which was held at an old airstrip, converted into Exposition. The Marathon is sponsored by Adidas (and also multiple beer companies based on the refreshments served at the Expo) and the expo was very lively. At the Asics booth German dancers performed a dance routine on treadmills (they were very good!) and the German’s organizational talent made getting our bibs and other gear no problem.

We also got to meet Kathrine Switzer (the first woman to officially run the Boston Marathon) at the Expo, as she was promoting her book Marathon Woman, which had just been translated into German. When we told her we were from the NY Flyers, she recognized the club, and was very friendly to us. She signed our race bibs (upside down – to give us some inspiration at mile 20 she told us!) and took a photo with us.

Stephanie P, Katherine Switzer, Claudia O, Sondra M

We awoke Saturday morning to more clear blue skies looking forward to attending the free “Breakfast Run” sponsored by the Marathon for all runners. The 6k run starts at Charlottenberg Palace, (the largest palace in Berlin and the only royal residency in the city dating back to the time of the Hohenzollern family), and finishes at the Olympic Stadium. (The current Olympiastadion was originally built for the 1936 Summer Olympics in the southern part of the Reichssportfeld (today Olympiapark Berlin). During World War II, the area suffered little damage.)

Runners Dressed Up at the 6K Fun Run on the Morning Before Marathon Day

About 10,000 runners participated in the fun run and we finished with a run into the stadium and onto the actual track, so much fun! Runners are encouraged to wear their country’s colors, or display their traditions via costume. There were many Danish and Dutch sporting red and orange costumes respectively, and we saw several Japanese runners decked out as “sushi rangers” enjoying the casual, 6k jog. We were then provided with a German breakfast and still had plenty of time left in the day to check out the starting line and then relax before the big day.

The Marathon itself was held on Sunday, September 25th. The race starts at 9am, very close to the Brandenburg Gate. (It is the only remaining gate of a series through which Berlin was once entered. One block to the north stands the Reichstag building. The gate is the monumental entry to Unter den Linden, the renowned boulevard of linden trees which formerly led directly to the city palace of the Prussian monarchs. It was commissioned by King Frederick William II of Prussia as a sign of peace and built by Carl Gotthard Langhans from 1788 to 1791. The Berlin Wall used to stand here between East and West. Having suffered considerable damage in World War II, the Brandenburg Gate was fully restored from 2000 to 2002).

Brandenburg Gate

We were lucky and had another beautiful morning. We took the U-Bahn to within a few short blocks from the start, and the race organizers had everything clearly marked. Because the race finishes very close to the start, you are able to drop your bags off and pick them up in the same spot, in the Tiergarten Park in Berlin. Instead of “New York, New York” our race kicked off to the sounds of “Bolero”, and a few thousand red balloons that entered the air. For a large race, the start was very well organized and it did not take much time to get to the starting mats. (There are no waves in the Berlin marathon even though over 30,000 runners finished).


Sondra M, Claudi O, and Stephanie P Looking Sharp in Their Racing Bibs

The course is flat (the men’s world record was broken that day) and all kinds of live music are played along the route, at more than 60 locations on the course. The 70-metre tall victory column (Siegessaule) is the first Berlin landmark along the course, all runners circle it at the half kilometer mark. The Bundes bank and the Reichstag are passed at 6km. The course passed along the famous boulevard Kurfurstenadamn where many spectators lined the course at 34km. From 1981 to 2001 the finish was on the Kurfurstendamm. (prior to German reunification the entire Marathon was run within the confines of what was then West Berlin). The Kaiser Wilhelm Memorial Church is at 35km and is one of the most important landmarks in Berlin. Destroyed in World War II, the church partially stands in ruins as a memorial.

Because the race is in Europe, there are some differences in how the marathon is executed. First, the markers are in kilometers, so for those of us who have trained in miles, you should either run with a GPS watch, or learn how to convert km to miles in your head, or just run for the fun of it. Also, at the water stops you have a choice of water, Powerade (not Gatorade), tea and fruit! It’s a good idea to bring your own Gatorade, if that is what you like, as you cannot easily find it in the stores in Berlin. The finish area was well organized, with a separate area for the runners where you get your baggage, a lunch bag, medical attention if you need it, and, oh yes, this being Oktoberfest, pints of non-alcoholic German Beer! (it was very good). Outside of the runners-only area there is a family reunion area, and then a small version of Oktoberfest to facilitate the runners’ post-marathon celebration. There is also a free post-marathon party held in the evening at one of the larger hotels in Berlin.

Another wonderful thing about running in Berlin is that afterwards you can stay and celebrate in this beautiful historic city, or jump on a train, or hop a short plane ride to one many of the Capitals of Europe. Flyer Claudia O headed to Brussels and Paris after the marathon, and myself and Sondra M and her husband spent a few days sightseeing in Berlin before we headed south to Munich for some Bavarian hospitality at the world famous Oktoberfest.


Sondra M and Stephanie P Sporting Marathon Medals
and
Big Mugs of, er um, Milk
During Post-Race Celebration

If you are looking for a flat, fast course (we three Flyers all set PRs in Berlin that day), in a historic, cool city with fun, friendly locals, head to Berlin, you will not be disappointed. The 40th anniversary will be held in two years, 2013, so start planning now.

-Stephanie P

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Long Distance Flyer



Denise I

I have been asked if I am insane! Sure, I live in Kingston, NY – which is 120 miles from NYC – and yet I am a member of the NY Flyers.  Sure, the NY Flyers is a running club in NYC, where I neither live nor work.  Did I mention that I live in Kingston, and that NYC is 120 miles away?  And does that make me insane that I still choose to be a Flyer?  

For the past two years I have been a Flyer. It is truly an honor to be a part of this premier running club. Why the Flyers? A few years back I decided to run the More Marathon in Central Park. All those loops in Central Park (that is insane!). It also was one of my first marathon experiences.

The best and most important part of this experience was that the New York Flyers were paceleaders. I can honestly say that without all the support of the Flyers, I would not have made it to the finish line. It was such an exciting finish with all the support and camaraderie of the Flyers. We were talking and laughing and getting to talk about each one of our goals in finishing this marathon.

Denise I, Marlene T and Daniel M

The following weekend, I was at a local race here in Kingston, New York and mentioned what an awesome time I had in New York City to my good friend Marlene T.  Marlene has been a Flyer for many years. She said "you should join the Flyers; the group is great to run with." I also mentioned how much fun I had to another friend, Judith T. She also was a Flyer at that time.

I told Marlene and Judith that it'd be crazy to join a group in the city. I said that I won't have many opportunities to run with a group so far away. But they both talked me into joining the Flyers. The more I came down to run with you guys the more I enjoyed myself. As a native New Yorker, and being transplanted upstate, my weekly journey brought me back to the excitement of the city. At times I was down every weekend of the month.

Over the past two years I have met great friends who support each other and share their own personal experiences.  After my wonderful experience of being pace-led by Flyers at the More Marathon, I've since had the opportunity to have a blast in the rain volunteering for the Flyers at the More Half fluid station in 2010, and pace-leading in 2011.  And I've also enjoyed Flyer social events, such as the celebration following the NYC Marathon!

I have to say that a few weeks this summer were extremely difficult for me  – I had a pretty bad fall on the rail trail I run regularly. This injury left me sidelined for the past five weeks. I missed many Flyer events. I truly appreciate all the support I received from my Flyer friends. You guys are the BEST!!!! Thank you for all the encouragement you gave me to get me through this time.


I want to be a Flyer.  Now!

No, I am not insane to travel to New York City from Kingston (120 miles) at 3 or 4 am to run in Central Park and other locations with all of you.  What would be insane would be for me to not be a Flyer!

-Denise I

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Flyers Advisors Keep Flyers Running Smoothly

Jerry F

 Advisory Board Origin and Role

The NY Flyers Advisory Board was formed in 1995 to provide guidance and support to the newly elected Executive Board, the majority of whom had been Flyers for less than 2 years. Initially, the Advisory Board was composed of four Flyers with proven leadership qualities who were interested in sustaining the Club’s momentum and easing the transition of new Executive Board officers in future years. It was increased to five permanent members early on, and remains at this level today.

The role of the Advisory Board was specifically acknowledged in the 2008 revision to the Flyer bylaws as follows:

"The Club may have an Advisory Board. The Advisory Board’s functions are to provide institutional knowledge of the Club’s activities and to offer strategic and other advice to the Executive Board. The Advisory Board does not have any authority to set Club policy, make decisions about the Club or act on its behalf."

Since its creation, the Advisory Board has provided year-to-year continuity in the planning and execution of Flyer activities, as the elected Executive Board officers change every year. The same issues have often reoccurred over time -- the institutional knowledge of the Advisory Board members and their ability to draw upon precedents established in the past have been instrumental in making decisions that are consistent with these precedents.

Conversely, new issues have cropped up that fall outside the experience of the elected officers. In such cases, the perspective of the Advisory Board has been solicited and reflected in their resolution. Perhaps most importantly, the Advisory Board has witnessed numerous Flyer program successes and failures over the years, and has been able to share the resulting wisdom with the presiding Executive Boards, to the Club’s benefit.

According to former Flyer President Heather M (2005), who was appointed to the Advisory Board in 2011, the members provide the glue that binds our organization together year after year.  While President, Heather often sought their advice, including when forming the Bylaws Committee and in the hiring of two Assistant Coaches, and notes that she now feels honored to serve on the Board.

Advisory Board Member Francine F feels that the Advisors are most helpful when a situation arises that the Executive Board hasn't confronted prior.  In these instances, the Advisory Board gets asked for input and feedback on (a) how the situation was handled in the past (if it has happened in the past), and (b) whether a particular course of action is consonant with Flyer practice.

Advisory Board Continuity

The policy for selecting a new Advisory Board member when someone steps down is to identify a list of potential candidates based on the following:

 demonstrated past leadership in the Flyers

 continued active involvement in Flyer activities

 length of tenure in the Flyers

 professional or business skills/ experience that might be helpful in providing guidance to the Executive Board

 prior experience as a board member and/or in another advisory capacity which serves to demonstrate compatibility and good judgment

After the Advisory Board members agree on a successor from this list, the current President is asked to contact that person and extend the invitation to become an Advisory Board member.

In 2010, a change was made to allow the currently elected President to appoint one additional member to the Advisory Board for the duration of his/her term of office.

The composition of the Advisory Board has been quite stable during its 17 year life. Since 1995, there have been just nine permanent members (* denotes current member):

Francine A *
Ed A *
Sandy A *
Tom D
Jerry F *
Alex G
Julie G
Laura L
Ed O’D*

The 2 President-appointed members have been

JoAnn M
Heather M*

-Jerry F

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