Princesses and princes, we’re roughly two weeks away from PHM weekend! Woohoo! *confetti*
Now is the time to start fine-tuning our diets and mileage in anticipation of race weekend. For many, the timeline varies. I will share here what has worked (and not worked) in the past, and would love to know some of your secrets for optimal performance come race day!
Around a month out from race weekend, I start planning final runs/workouts and altering my food intake by eliminating or adding certain items. I find the one-month window to be the best for me; my body reacts very well, and I don’t drive myself insane with certain deprivations. Granted, I am human, so I slip up every once in a while, but I get back on track very quickly as I constantly remind myself that if I feel miserable now, it’s going to reflect on my race performance and overall happiness while in Disney, and nobody wants a cranky princess!
Here are a few of my tips and tricks:
Alcohol—I go a month sober. (Giving up booze is incredibly easy for me, and my wallet is super happy. I didn’t do this for my first PHM and you can see the bloaty-ness in my picture…gross!) The extra detox time is awesome, and I can replace it with delicious teas and Nuun water.
Sweets/Dessert – Also for a month, I cut waaaay back on unnecessary sugars and sweets. Working in the restaurant business has its perks, and the dessert menu we have is extensive and delicious. After I got sick with Norovirus back in January (and subsequently expelled dessert on that day…), I’ve sworn off sweets for the time being. I’ll treat myself to a cookie or two once in a while, but I try to not go overboard.
Dairy—Heh. I have a love/hate relationship with this. I LOVE cheese and creamer and milk. However, dairy items make me toot…and bloat. (See the common trend here? Everything makes my stomach bloat. Argh.) Again, I lay off the creamy stuff until post-race.
Fiber—This was a huge mistake I made last year and it threw my chances of a huge PR at the half marathon. My fiber intake wasn’t optimal in the weeks prior to the race, and I ended up with major stomach issues for race weekend (before, during, and after). I ran over to a nearby Publix for prune juice and fiber-happy foods, but it still didn’t make much of a difference. Since then, I’ve committed to adding fiber-rich foods into my diet and using this as an area of focus in my training.
Protein: I love quinoa and beans (low-sodium). Mixing them into salads is one of my favorite things now. They’re stomach-friendly and provide long-lasting energy.
Grains: I try to avoid squishy bread items like bagels or muffins. (Again, major stomach bloat. I worked in a bagel shop during 2015 PHM and you can really tell that I enjoyed eating there. See picture below.) Granted, I do need carbs. I stick with toast or English muffins or cereal. Granola bars are also a favorite.
Fruits and Vegetables: I’m a natural rabbit. I love my greens and delicious fruits. Favorites include apples (especially for the fiber), pineapple, oranges (early morning pick-me-up), tomatoes, spinach, various legumes, and bell peppers.
The month before race weekend is Beast Mode time (provided that life doesn’t happen to derail those plans). I add additional strength training and cardio to my workouts, with long runs on the weekends. I’ve found that your arms get just as much of a workout as your legs do, so do not neglect those bicep curls or tricep extensions! Your abs also need some love, especially your obliques. The side-to-side movement that your upper body does will get very sore very quickly if you do not work this section out. Stretching is also a primary focus; feeling loose and relaxed is far better than that “stiff as a board” feeling.
I add at least one “Mock GSC Weekend” where I emulate race day conditions. Since I run Glass Slipper, this includes a Saturday and Sunday of a 10K and a half marathon (or mileage that is very close to 13.1). For those of you that are firsties for any race or combination thereof, I would HIGHLY suggest taking advantage of this at least two weeks before race weekend. It’s good to shake some of those pre-race jitters, and to get your body used to early wakeups on multiple days. 2:30AM does come quickly!
If you are running in costume, take it on a test run or two to see what does and doesn’t work with it. I cannot count how many discarded tutus, sunglasses, tiaras, and miscellaneous things that have fallen off runners in the first 500 meters of this race. Take extra care that things won’t slide or fall off. Nobody wants to risk tripping and crashing on the highway because their feet got entangled in your tulle. Same goes for any new piece of running equipment you’ll have (visors, belts, arm bands, iPods, sunscreen, etc.). Test drive these and see what works.
As always…nothing new on race day!
What diet and mileage tricks do you use as you prepare for race day?