Fueling for the Long Run

One of the things that I struggle with in training is making the right choices about food the day before a hard workout.

In yesterday’s post I said that I would share my menu from the day before my 13.1 time trial, a menu that I followed again the day before the NYC Half.

On both of these days, with morning runs and evening yoga classes, I refrained from eating “three square meals” and opted instead for six snacks to ensure that I would still get all of the nutrients that I needed without weighing myself down too much to get through the day’s activities.

Here is how I ate on the day before (and the morning of) my 13.1 time trial:

Pre-run:  Larabar

4 mile run with 6x100s

Post run:  Spirutein with almond milk shake, brown rice crisp cereal with sliced banana and almond milk

Morning snack:  apple and almonds

Lunch:  health food bar mix of lentils, sweet potatoes and quinoa, Justin’s dark chocolate peanut butter cups

Pre yoga:  vegetable soup


Post yoga:  baked potatoes, peeled to reduce fiber, smashed with earth balance, sea salt and black pepper

Friday pre-run:  banana and Larabar

During 13.1 mile run:  two gels

Post run:  Spirutein and almond milk shake

I used this meal plan as a guide for what to eat the day before and the morning of the NYC Half but made a few modifications.  I ran a shorter run of 3 miles plus 3×100’s.  Lunch the day before the race was a peanut butter sandwich on millet bread, and on the morning of the race I chowed down on two Larabars before lining up at the start.

My post race snack did not include a shake.  Instead, my family took me out for brunch at Le Pain Quotidien and I drank a cozy-warm Masala Chai with almond milk to wash down a Chia Muffin and some Quinoa Hot Cereal.

It was so fun to celebrate my new half marathon PR with El Profesor, and su madre, padre y su hermano!

For more posts on the NYC Half and running long, check out these links:

Getting Ready for Race Day:  2013 NYC Half Edition

Race Recap:  2013 NYC Half

Choosing a Race Day Outfit

Building Race Day Strategies on the Long Run

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