Carbo-loading (10.2.25)

We've been conscientious about our diets while training. That makes sense. But in the days leading up to the race, it's good practice to load up - and by load up I mean LOAD UP - on carbohydrates. 

Carb loading is a tried and true technique for most runners to flood their bodies with glycogen which is stored in your muscles and then released when running the marathon. Done effectively, it can help most runners avoid the wall around mile 18 or 20. 

Please see this article with a ton of details about the science behind carb loading and recommendations for what to eat, how much to eat, and when to eat. 

For me, I have started carb loading on Wed. and finish on Sat. I tried to eat 600 grams of carbs a day, but it's too much for me. Usually by 400 grams or so each day, I'm done. Even still, that's A LOT of carbs! 

(See also the spotlight on carbohydrates from 6.12.25 below)

Race Day Preparation (9.14.25)

What does it mean to prepare for race day?

• Night before: lay out your running gear: hat, shirt, shorts, socks, shoes, sunglasses, watch, gu or gel, water bottle, earphones, and anything else you use to make your run a success. Runners call this their "flat runner" like the one pictured above. Also, pack your "after" bag: hydration, nutrition, salt tabs, towel, slides, change of shirt, etc. Plan to go to bed at a decent hour and limit anything that might lead to dehydration (eh hem). Set your alarms.

• Morning of: give yourself plenty of time for all the things: hydrate (which for me includes both water and coffee and more water), eat an easy meal (like bagel thin and peanut butter, maybe a banana for carbs, etc.), do your business, get dressed, grab your bag, and drive to the run. 

Pacing Strategy (7.19.25)

Race Day Strategy: How do you want to manage your miles? Three general options are below. Pick one and try it out on Saturday's run.

• Option 1: Even paces: Run the same pace on each mile, every mile. Respectable.

• Option 2: Negative split: Run the first half slower and the second half faster. For example, if your conversational pace is 12:00 minutes per mile, then you might run the first 7 to 8 miles at 13:00 m/m pace and the back 7 to 8 miles at an 11:00 m/m pace. Finish strong!

• Option 3: Thirds: Run the first third of the run (e.g., 5 miles) slower than average; the second third faster than average; and then decide, for the last third, do you have gas in the tank to pick up the pace even more or do you want to slow it down? Anyone else a data geek like I am?

I'm a fan of option 3, because I might feel stronger in the middle and prefer to slow down (esp. in these oppressively humid conditions!); but if keep the middle tame, I might crush the last third, which would make me feel awesome! 

Pick an option that makes sense to you and that you're likely to use on race day. Just try it out on Saturday. Don't worry about getting it exactly right this week; this is all about experimenting and learning. Trust the process. 

Walking (7.3.25)

Did you know that, as a runner, it's totally ok to walk? In fact, not only is it ok, but walking is one of the best activities you can do to complement your running. I'd recommend adding one to two walks of 10 to 20 minutes each week. You can also use little hacks, like parking away from an entrance to force yourself to get more steps in. 

Moreover, unless you are an elite athlete, you will walk during the marathon. I always have when I need a break from running, but at some point I figured, instead of my body telling me when it was time to walk, what if I told my body when it was time to walk. That way, walking is not a sign of exhaustion or failure, but an intentional part of my race strategy. I also drink water or Gatorade during my walk breaks, to help make sure I stay hydrated.

Run/Walk Intervals

Many runners, like myself, use run/walk intervals as part of their regular running practice. Run/walk intervals are also called "Jeffing" because they're named after Jeff Galloway, the Olympian and running coach who popularized the method, as you can read all about in this article.

Run/walk intervals are exactly what they sound like: a certain amount of time or distance running followed by some time/distance walking; the runner repeats these intervals until they complete the total time or distance of the run. Examples include a 4 minute run followed by a 1 minute walk (like we did during base training) or a half-mile run followed by a .05 mile walk.

My approach is to blend time and distance, starting with a one-minute walk (to get a little more warmed up) and run until I reach one-half mile, then walk a minute and run until the one-mile mark, etc. I call it Jaywalking, LOL! 

Walk Backwards

One last point: consider walking backwards after your runs. I know, that sounds really weird, but there are benefits to walking backwards, including working different muscles and helping to prevent joint pain. I walk backwards for about a minute after a couple of my weekly runs and probably need to be doing more! 

Running in the Heat (6.19.25)

The only thing I hate worse than the heat (the weather, not the movie) is the humidity; put them together, and you have a recipe for a very cranky runner. 

Unfortunately, the heat and humidity will be in full force this weekend. The only thing we can do is accommodate it.

The good news is that there are several steps we can take to manage this weather. The key things are to 1) slow down, 2) hydrate, hydrate, hydrate, and 3) dress as cool as you possibly can.

• Slow Down: Generally we want to slow our pace down 30 seconds to 2 minutes per mile. So if you typically run a 10 minute mile, then run an 11 minute mile (more or less). You might start even more slowly and then decide later if you want to speed up or just stay at your starting pace. Here is a calculator you can use to adjust your pace based on the exact temperature and exact humidity level.

• Hydrate, hydrate, hydrate: Before the run, during the run, and after the run. Before the run, drink at least one to two cups of water and up to one cup of sports drink. Plan to drink at least every ten minutes on the run. After, drink as much as you want. A good rule is, if you're thirsty, then drink, and drink more than you think you need. The Road Runner Club of America has a great checklist for all the things to consider when running in the heat.

• What to wear: Your shirt and shorts should be: light-weight, light-colored, and moisture-wicking. Undergarments too. Hat. Sunglasses. Sunscreen. You'll find these and other tips at Coach Greg McMillan's A Runner's Guide to Running in the Heat. 

Carbohydrates (6.12.25)

For most running events, carbs will be the primary macronutrient fueling your effort, and that’s why it’s important to learn: “Everything New Runners Need to Know About Fueling.” The fueling finesse required varies by event. 

Starting with the 5K and 10K, your body can store more than enough glycogen to power through these distances without much risk of burnout. Even still, you may want to top off your gas tank with an easy-to-digest snack 1 to 1.5 hours before the race – aim for about 25 carbs from foods like a banana or rice. 

For a half marathon and up, things get more complicated. The guide suggests carbo-loading at least one day before your event with foods like baked potatoes or pasta. Before your long run, a carby meal 2 to 2.5 hours before start time, or a carby snack 30-60 minutes before the gun can give you a steady stream of energy throughout your race. 

As far as mid-race fueling goes, [we recommend about] 30 to 60 grams, but every runner will have different needs and tolerances. It’s best to experiment during training to identify the types and amounts of foods that work best for you. 

If you’re looking to meet both your carb and protein requirements in one fell swoop, the “6 Carbs with More Protein Than an Egg” are a good place to start. Included on the list are beans, lentils, and more – everything you need to fuel up and promote recovery at the same time.

Hydration (5.29.25)

You know you need water. But runners need to drink more water than the average person. 

My goal is to drink 6-8 glasses of water every day. It's a good practice overall but drinking plenty of water keeps your muscles hydrated and pliable.

Most of us sweat a lot when running, so I carry a handheld water bottle with either water or Liquid IV (my go-to sports drink for the past couple of years). 

Sports drinks (gatorade, powerade, etc.) are important, because they contain sodium, potassium, and other minerals that get lost when we sweat. 

(Weird fact: this summer you might find that, after your sweat dries, there is a white film or powder on your face ... that's sodium that you have sweated out. Literally. So yeah, you have to replenish your lost sodium, and that's where the sports drinks help out.)

For runners to maintain proper hydration during marathon training, we recommend following these practices: 

• drink several glasses of water a day (whether you're exercising or not);

• use an app to track your daily water intake;

• carry water or a sports drink with you on every run;

• eat more fruit, as they are full of water: grapes and melons are the best, but any fruit will help get more water in your body; and

• practice 'pre-hydration' by drinking a glass or two of water before you go for a run; this will delay the dehydration that eventually happens from exercise.  

Rest (5.15.25)

"By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all of his work. And God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done." Gen. 2:2-3 (NIV).

Have you noticed the seventh day in our training schedule? Guess what it says ... yep, REST. All caps. 

Rest and recovery are a key part of our training plan. Rest helps our muscles recover from training and frees us up mentally by giving ourselves permission NOT to do anything. You've done your work, now rest.As a result, the next time we need to run, we'll feel refreshed and ready to get those miles done, making for a productive run.

So take it from me, on Sundays you have only two things on your agenda: go to church and rest. That's it. 

I'm also relying on you to listen to your bodies and if you need to take more rest, then take it. No one will judge you for taking two, three or even four days of rest, skipping a run or walk from time to time. A key principle of marathon training is, we'd rather be undertrained than overtrained. 

So respect and take your rest days, both the scheduled ones and the unscheduled ones. You'll be glad you did. And that will position you for success in training, on race day, and in life.   

Static Stretching (5.8.25)

Stretching is like routine maintenance, like taking your car in for an oil change. Stretching keeps our muscles loose and lowers the risk of getting injured. It's not necessarily fun, but I always feel great after a good stretch.  

As mentioned last week, there are two types of stretching: static and dynamic. Static meaning stretching while remaining stationary; dynamic meaning stretching while moving. We recommend dynamic stretching before your runs and static stretching after your runs.  

For static stretching, the key is to hit the large muscle groups (calves, quadriceps, hamstrings, and glutes) as well as your hip flexors and lower back. Attached is a good article with pictures for several stretches. In addition, click on the following links to read about and see stretches for your: calf muscles (gastroc and soleus), quads, and hamstrings. 

Ideally you'll hold each stretch for 30 seconds to a minute. If you're new to static stretching, start with 10 to 15 seconds and work your way up to 30 to 60 seconds over a few weeks. Remember to stretch each leg!  

Dynamic Stretching (5.1.25)

Since we've been running for a few weeks now, you might have noticed some tension or aches or pains. That's all completely normal. One way to take care of those rough spots is by stretching. 

There are two types of stretching: static and dynamic. Static meaning stretching while remaining stationary; dynamic meaning stretching while moving. We recommend dynamic stretching before your runs and static stretching after your runs.  

My dynamic stretching routine includes jumping jacks, squats, leg swings (forward and backward), leg swings (side to side), butt kicks, and high knees. Click here for a video demonstrating some of these stretches as well as arm circles and skipping. Also, look for the video "Warming Up" on your TWV fundraising page. You can find it by clicking "Resources" on the bar at top of your page, then clicking "Training Resources", and then scrolling almost all the way down on that page. 

Modify the stretches to suit your comfort level. For example, I do my butt kicks and high knees while standing (instead of jogging as shown in the video). 

Do as many stretches as you would like and aim for about 5 minutes of stretching before your run. The point is just to elevate the heart rate a little and get the muscles warm and loose so they'll respond better once you start running.

Compression and Recovery Slides (4.24.25)

If you've been running for any amount of time (or if you're breathing), no doubt you've been inundated with ads for things. We don't need most things, imo, but from time to time there are a few items that can actually make a big improvement in our lives. Two products that I use (yes, even right now as I write this email) are PRO Compression Calf Sleeves and Oofos Recovery Slides. 

• Compression is great for keeping blood moving throughout the body, especially in muscles that are getting used more than usual; for runners, that includes your quads, hamstrings, and calves. Right now, my calves are somewhat achy, so I really appreciate wearing PRO Compression calf sleeves which provide some targeted relief. And honestly, it just feels like my calves are getting a comforting hug from a friend, so that's nice. In addition to PRO Compression, other solid brands are 2XU, CEP, and Zoot.

• Speaking of things that feel nice, my Oofos recovery slides are soooo comfortable. Since I'm still recovering from foot surgery, I wanted to provide a barrier between the bottom of my foot and any surfaces I'm walking on. I am so glad I did! I'm in these slides most waking hours, and I can't tell you how relaxing it is just to walk around the house without feeling a thing. I had to suffer a bit of sticker shock with these, but I figured it was worth it due to the surgery and how much time I'm on my feet. If you're interested in recovery sandals or slides more generally, check out this recent review.