My daughter really loves drinking Grape Vitalyte during her soccer games. She has even started to drink Tri-Phase pre game and we have noticed her ability to play with more energy especially when she plays all 4 quarters.She even scored 19 goals last season!
Okay so it is a week out from your big race. You've trained. You've woken up at God awful hours to meet your running group for the Sunday long run. You have sweated in places you didn’t even think had sweat glands! You have put in your dues and now it is time to cash in.
So make sure all that hard work pays off and you make the most of your training and race day.
I had a friend who once taught me something invaluable. She would always say, “First, do no harm.” That is the stance you need to take the week before a race. It is NOT time to try that new supercharged, extra cushioned, gel-infused running shoe. It is NOT time to try that new Thai restaurant down the street where every dish on the menu has five out of five chili’s next to it to indicate it’s heat level. And it is definitely NOT time to tell your sister you’d love nothing more than to take her six year old twins to Disneyland for the day. No, no and definitely no.
Ok, so what CAN you do the week before your big race? Here are my top five.
- Taper- Your mileage should be decreased by 25% of your average weekly mileage the week before a race. You still need to run, but make your runs easy. The goal is to get out, get the blood pumping and stay loose. So no racing in your workouts. Go light and enjoy.
- Hydrate-Let me emphasize this. Hydrate with a non-alcoholic, non-caffeinated source of liquid. Vitalyte is my beverage of choice (duh). Not only does it have the perfect balance of electrolytes to make sure my body gets the right minerals, but it also uses glucose as it’s carbohydrate source. The glucose actually is the carrier that allows the body to absorb the electrolytes. Glucose works, hops and barley do not. Embroider that on a pillow.
- Eat-Believe it or not people forget to eat when it gets near race day or they get nervous so they don’t eat as much as usual. I’m not saying go to the nearest Schezuan Buffet and become intimate with the Kung Pao Chicken. I am saying though stick to easily digestible and nourishing foods that will sustain you. Things like oatmeal with berries for breakfast or a protein smoothie a few hours before your run will keep you super charged for your weekend race. Also, don’t forget your Tri Phase. I couldn't dream about running without it.
- Relax-Yep, the hay is in the barn so to speak. All your work has been done so enjoy this time and take a moment to reward yourself. Get a light massage or a facial. Take some time to read a book or whatever relaxes you. Make sure to get plenty of rest and let those around you know that you need some extra down-time. Ask your family for their support in creating a restful environment.
- Celebrate-After the race! Make sure to spend some time in the beer garden or getting together with your friends (cheers to the hops!). After all, running is something to enjoy and celebrated with your friends and family. Take the time to celebrate your hard work!
Good luck to you all (and myself...) and hope to see you all at the Hollywood Half Marathon next weekend!
Now that the ball has dropped on 2010 and most of you have expunged the toxic effects of such a decadent holiday from your body, it's time to get down to business. And as the business saying goes, plan your work and work your plan.
There are over 6 billion people on the planet and no two are alike, something to keep in mind when searching out the perfect workout plan or listening to claims that one plan is the perfect one. In addition, each person’s goals are different so what works for one person may not work for another so this week will discuss a few different plans and strategies, but first...
Let’s talk about Motivation:
The hardest thing to do is stay motivated. Whether you’re a high performance endurance athlete or weekend warrior, lack of motivation will always rear its ugly head. I’ll throw out my tips for staying motivated but I urge all of the readers to sound off on this topic. It probably the biggest adversary to getting and staying in shape.
1-Strength in numbers is the way to go. Find a gym friend that is in the same physical shape you are in and commit to each other at least three days a week. You are a lot more likely to show up knowing that someone is there waiting for you.
2- Get it out of the way. By working out in the morning you are less likely to come up with 1001 BS excuses on why you can’t hit the gym after you get off work. Plus, you’ll burn more fat by boosting your metabolism earlier in the day.
3-Make it count. Life isn’t about just showing up, it’s about showing up and kicking some butt. If you are going to drag yourself out of bed earlier than normal to go to the gym, then show up with a plan and work that plan.
4-Get your fuel. Vitalyte Tri-Phase Endurance Fuel is the perfect early morning endurance formula to get you going. Its 3 stages of energy get you moving quicker and keep you going longer. Losing weight and getting in shape is a very simple thing. Eat more calories than you burn and you’ll gain weight. Burn more calories than you eat and you’ll lose weight. By using Tri-Phase Endurance Fuel, you will be able to burn more calories and push yourself harder and longer than ever before.
5- Pump up the Volume. Wolf Blitzer, Ellen Degeneres and Oprah Winfrey are about as motivating to a workout as a pitcher of margaritas and a cheesecake. Personally, I would rather shoot my left foot off with a shotgun then watch Dr. Phil. Gyms and healthclubs usually have some form of coma inducing TV playing front and center of the all the cardio equipment. Ignore it and get out the Ipod or whatever MP3 Player you have and get some music that’s motivating. In fact, 5 bonus points go to those of you that post some great workout tunes.
6-Realistic Expectations – Muscle and Fitness, Men’s Health, Shape and an entire rack of drugstore magazines are great for getting work out tips but really bad for setting unrealistic expectations. Don’t be discouraged if you don’t look like the cover model after a week in the gym and remember, these models get paid large amounts of money to look like that and have almost unlimited resources at their disposal. If your job was to workout 8 hours a day with a trainer who probably helps prepare all your meals, and you were getting paid a ton of cash for it, you would look like tha too. Many fitness enthusiasts will tell you to set a pound a week as a goal for weight loss. I say throw out the damn scale. A watched pot never boils and a closely monitored scale will only serve to frustrate you. You’ll know your plan is working when you clothes fit differently or when you look in the mirror.
Hopefully you now have a better recipe for success for your New Year's Resolution. Motivation will always be a problem so take the steps to get and stay motivated and you're half way to achieving your goal. More importantly, you are taking steps to a healthier and happier lifestyle.
Next Topic: Cardio...