First marathon - increase cals for race week?
LaurenAOK
Posts: 2,475 Member
Hello all, I'm running my first marathon in just two weeks on November 1st! Training has gone smoothly and I'm now in the tapering phase. My weight has definitely fluctuated during training, but I expected that. The scale went up many times, I expect due to water retention, increased glycogen from eating a ton more carbs, etc.
I have been trying to maintain approximately a 500 cal/day deficit using MFP. The past few weeks I have lost one pound a week, so I seem to be on track, at least at this point.
My question is about increasing calories during marathon week. I have been reading up on carb loading and what I read said you want to start increasing carbs about a week out from the race and then REALLY hammer in the carbs for about two days leading up to the race. In order for me to increase carbs enough, I need to increase calories too. Plus, I don't want to run the marathon on a 500 cal deficit.
This is what I'm thinking my plan will be for race week. If any experienced runners could tell me if this looks good, I'd appreciate it!
7 days out from race = increase cals to 250 cal deficit, increase carbs to 70% (~337g/day)
3 days out from race = increase cals to maintenance, increase carbs to 80% (~436 g/day)
I've read some things saying to increase calories earlier, even saying not to be at a deficit at all while training. However, I have been training at a deficit this whole time with no issues.
My marathon goal is just to finish, though I'd love to beat a time of 4:20:00. This should be doable as I have been maintaining a pace of around 9:30 on my long runs.
Current stats:
5'4", 136 lbs, 24 y/o
Cals: 1680 NET (500 cal deficit)
C/P/F: 60/15/25
I have been trying to maintain approximately a 500 cal/day deficit using MFP. The past few weeks I have lost one pound a week, so I seem to be on track, at least at this point.
My question is about increasing calories during marathon week. I have been reading up on carb loading and what I read said you want to start increasing carbs about a week out from the race and then REALLY hammer in the carbs for about two days leading up to the race. In order for me to increase carbs enough, I need to increase calories too. Plus, I don't want to run the marathon on a 500 cal deficit.
This is what I'm thinking my plan will be for race week. If any experienced runners could tell me if this looks good, I'd appreciate it!
7 days out from race = increase cals to 250 cal deficit, increase carbs to 70% (~337g/day)
3 days out from race = increase cals to maintenance, increase carbs to 80% (~436 g/day)
I've read some things saying to increase calories earlier, even saying not to be at a deficit at all while training. However, I have been training at a deficit this whole time with no issues.
My marathon goal is just to finish, though I'd love to beat a time of 4:20:00. This should be doable as I have been maintaining a pace of around 9:30 on my long runs.
Current stats:
5'4", 136 lbs, 24 y/o
Cals: 1680 NET (500 cal deficit)
C/P/F: 60/15/25
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Replies
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Personally I wouldn't do much if anything different than what you did during training other than coming out of your 500 calorie deficit. Just try to ensure that you're hitting your carb macros as much as possible. Also try to avoid the rookie mistake that I made and keep your carbs simple with light sauces. Avoid heavy things like Alfredo sauce.
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I don't think that being in a deficit while training is that big of a deal, but I do agree that you should not be in a deficit for at least two weeks leading up to your race. Making sure your glycogen stores are as high as possible is probably the most critical thing you need to worry about for a marathon and is also why people say that a marathon is not just two halfs. This is probably the biggest mistake first time marathoners make. At about the three hour mark is when most people will begin to notice the effects of low glycogen levels, commonly referred to as "hitting the wall". It is not a mental thing, but a real physiological condition. If you are eating at a deficit even a week prior to your race, you are compromising your ability to replenish all of those stores. You have worked really hard to get to this point. Why compromise all of that over a few hundred calories? I, personally, like to slowly ramp my calories up starting at 3 weeks out and end up in a calorie surplus that last few days before my race.0
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My girlfriend who runs half marathons carries a few gummies with her in case she hits that "wall" (glycogen reserves depleted). That's it.0
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Yeah I've been using energy gels on my long runs and I love them, definitely plan to use those and Gatorade during the race to hopefully prevent the "wall." I will look into increasing my calories sooner though if that will make a difference!0
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I eat 4-5 gels (100 cals each) + gatorade during a full.
Would not be in deficit for the week leading up, and don't pig out the night before or you'll be paying in the porta-potties. 2 days out is the day to make sure everything is topped up. You will gain weight as you store 2-3g of water for every 1g of glycogen.
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Yeah I've been using energy gels on my long runs and I love them, definitely plan to use those and Gatorade during the race to hopefully prevent the "wall." I will look into increasing my calories sooner though if that will make a difference!
I would go ahead and go to at least maintenance calories for the two weeks leading up to the race. And I avoid high fat and high fiber the two days before. Lots of carbs and lean protein.
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Echo what gdyment posts. Top off the glycogen but dont go nuts. Use 4 or 5 gels spaced 45 min to 1 hr apart and take in electrolyte beverage at race, (I alternate water and gatorade at the stops) and you should have enough energy stores to finish. Good Luck.0
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I also think you should move to maintenance for the next 2 weeks. I've heard that you don't need to eat at a surplus the few days before so much as get a higher percentage of your (maintenance-level) calories from carbs. But I'll take any excuse to eat a little extra that I can
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I agree with most of what has been said previously. I typically level out my diet a month before my big races, just to make sure there are no surprises. GI issues SUCK during races.
Just don't do anything crazy... keep eating what you've been eating, just eat a bit more of it. Then trust your training.0 -
I posted this last month in my own group and I will copy and paste it here. This is my very in depth explanation on tapering and carb loading for a marathon from my research and experience.
The short answer is that you shouldn't increase calories but go to maintenance level. You increase percentage of carbs while dropping the percentage of protein and fats to stay at maintnenance.
Some things about carb loading. it's a little more complex than just eating a bunch more carbs.
They did different studies. The first was done by a Sweedish physiologist named Gunvar Ahlborg. He found out if you trained really hard at the beginning of the week going into race weekend for 2 or 3 days along with eating low amounts of carbs, then followed up by 3 days of rest and eating extra carbs - the first few days almost depleted all of your glycogen, then followed up with no exercise and lots of carbs - the body went into what is called glycogen overload. That means that your body can temporarily store more glycogen than it can normally store. Almost twice as much can be stored. This is awesome. The ability to store almost twice the extra glycogen going into race day. However, the cost of this is an intense set of workouts early on the week. The body needs tapering and rests for a few weeks so the muscles are at their best going into race day. So this strategy was not the ideal. Glycogen overload = good, muscle overuse = not so good.
So some smart people discovered that you didn't need to almost completely deplete all your glycogen in order to maxmimize glycogen storage. You can get nearly the same glycogen benefits if you follow a less intense strategy.
The No-Depletion Carbo-Loading Method
1.Perform a long workout (but not an exhaustive workout) one week before race day.
2.Eat normally (55-60% carbohydrate) until three days before a longer race.
3.Eat a high-carb diet (70%) the final three days before racing while training very lightly.
During the carb load, you eat more carbs but less fat and protein in order to maintain the same number of calories. Early in the week, before carb load starts, you can do light workouts low mileage, but once carb load starts, you are supposed to stop working out. You can probably get one short shakeout run the day before or 2 days before race day, but that is it. No cross training is allowed either.
OK! So that is the general idea behind it, but the devil is in the details. Tapering and Carb Loading is really more of an art than a science. So much of this depends on how your body make up and how it reacts to the specific training you did all year. To make a long story short, the first time you attempt this, you are almost going to get it wrong. You have to learn how your body reacts to different stuff and do something different the next time around as you learn more about how your body specifically reacts. First off, do you do better by taking a complete day off from running the day before a race, or do you do better by going out for a short 1 mile or 2 mile jog the day before a race. Different people react differently. Intensity going into race week. Some people can do better by maintaining the same intensities of the same workouts they did in the last few weeks of training during their taper, but with just reduced mileage. So if you were doing VO2max and repeat intervals during training, you continue that into the taper but with reduced mileage. Other people, they do better by going no faster than goal race pace during taper. Others do better with some short bursts thrown in at slightly faster than goal race pace.
So before we get into the details of carb loading, let's start with the taper. Because both go hand in hand. What I will give you here is what we will call a "text book" taper for a marathon. What that means, you will have to learn through experience on how to modify this to make it best work out for you.
Tapering should mean you cut volume, but not intensity. Meaning, not everything is a slow easy jog. However, you should still have like 70-80% of all your running to be easy or recovery pace with the remaining devoted towards your more speedier workouts. This is when you focus on your goal race pace. It is sometimes wise to throw in short bursts of slightly faster than goal race pace just to remind your muscles of this pace in times you need a short burst during the race. It also makes your goal race pace seem easier. But we are not talking repeat intervals, or major workouts at slightly faster than race pace. You may however be the rare person that performs better by actually working out at faster than race pace during a taper. But even in this case, the volume of this is very small. Most of your "speed workouts" should be at goal race pace.
So you figure out what was the peak number of miles during training (before taper). I personally took an average of the last 3 weeks going into my taper the first time I did this. Whatever number you come up with will be your base mileage for the taper. So you have 3 week tapers and you have 2 week tapers. Again, some people actually do better in a 2 week taper, but the general concensious is a 3 week taper. So I will cover that one here. No cross training during this time.
No strength training this time. It will do you no good to do either. The "hay is in the barn" already. You won't make any gains that will effect your race this late in the game. The idea of a taper is to rest your muscles so they can heal, so that come race day, they are at their maximum strength. No major hill workouts. Try to run flat as much as you can. A normal diet is needed. Enough protein and healthy fat to aid in the muscle restoration process, and enough carbs to maintain healthy weight and energy levels. Eat all your vegatables and fruit and leafy vegatables/whole grains (fiber).
In the next 3 weeks, the volume of running will drop gradually. How you shave off each particular workout is a personal customization. Everyone reacts different. However, the idea is that your shorter runs remain the same, but the longer runs get their miles chopped off.
3 weeks before race day you run 80% of your base mileage for the taper.
-- your long run is reduced by 10-20% from your largest long run
-- If 20 miles was your biggest long run, run 16-18 miles.
2 weeks before race day you run 60% of your base mileage. (Others say 70-75%)
-- This is where it gets tricky and you have to learn how your body reacts.
-- VO2 workouts and tempo workouts should be replaced by goal race pace (GRP) workouts
--would be wise to throw in some strides or bursts at slightly faster than GRP
-- Long Run is 50-60% the max (If you ran a 20 miler, run 10-12 instead).
The week going into your race day
-- Significant mileage drop
-- Maybe 2 - 3 sessions this week.
-- Some people do great with a shake out run the day before, some people need the extra rest
--This week is the most trickiest part of the taper since it is difficult to know how your body specifically reacts.
This week is when you start your carb load. (start 3 days before the race and continue on even in the early morning hours before the race)
You should have gotten in at least 2 short workouts already before carb load starts. The last workout depends on whether you do better with a shake out run the day before or not. If not, then do your last short workout 2 or 3 days before race day. Remember, this is an easy paced run. No faster than goal race pace. Most of this last workout is much slower than GRP. Maybe a few bursts are done at GRP. Run in the shoes you plan to wear on race day as much as possible.
You should have worn the clothes (socks, shirt, shorts, undewear, ect) and even all your assesories you plan to have on race day a few times already. If it's going to be cold at the start of the race, I have been known to buy a sweat shirt at the thrift store ($3) and wore it a few times in training, then come race day, if I need to toss it on the road (never to be seen again) it's no big deal.
3 days before Race Day
Start dropping fat and protein and increase carbs
Monitor closely how many calories you eat per day and how many grams of each macronutrient
The last thing you want to do is gain weight via fat- only maintain weight
You should know your maintenance calorie range by now
Make sure you get in electroyltes, and all your vitamins and minerals by eating a variety of foods and carbs. Remember, nothing new. Eat only foods you know how you will react to. That means you should have been eating most of this all throughout training. In the next 3 days, you will want to eat about 4 grams of carbs for every pound of body weight. (150 lb runner will need ~600 grams or 2,400 calories). I read on 1 site that you actually need 7-10 grams per kg of body weight (That would mean 3-4.5 grams per pound of body weight). This can be very hard if you are not used to eating this many carbs. As you eat mostly carbs with very little to no protein and fat, your blood glucose levels skyrocket. You will get sugar highs and crashes. You may get some GI distress.
Watch your total calorie intake for the day. Do not go over your maintenance level. use this MFP site to track what you eat. Eat more smaller meals if eating a ton of carbs makes you sick. This is the only 3 days you can go crazy on Reeses Peanutbutter Cups and bottles of Coke. You will want to eat healther carbs in the first couple of days (brown rice, quinoa, whole wheat breat, potatoes, whole fruit). But going into the last day, you will want quicker (simple) carbs and less fiber.
I tend to stop eating salads the day before a major race. if you are pretty regular and can be sure that you can have your last bowel movement the morning before the race, then go with what works. I personally don't chance it. I limit the amount of fiber I eat the day before race day.
VERY IMORTANT: Glycogen production requires lots of water. For every molecule of glycogen, 3 parts of water are bound. During the whole 3 days drink lots and lots of liquids. This means you WILL gain water weight during these last 3 days. But you will also shed this water weight during the race as you use up your glycogen. Drink sports drinks, drink Coke (or favorite soda), drink fruit juice. Just log it as you do. Pay attention to grams of carbs and total calories. Try not to go over total calories for the day beyond maintenance. Cut proteins and fats out if you must to get the number of grams of carbs in.
The night before can be very creative meal. Pancakes with extra syrup for dinner? Oh yeah. it can be more than just spaghetti. Measure everything. Log everything. Remember, nothing new either.
The night before the race get to bed early. (If you can sleep well). You will need to get up super early. Eat a small meal of carbs. 600 grams of carbs 3 hours before your race. You lost quite a bit of glycogen while sleeping. You need to top off. About an hour before the race, be sipping on gatorade. Be careful not to over hydrate before the race or else you will need the porta potty early on the race.
The last 2 days before the race, try to stay off your feet as much as possible (minus a shake out run the day before if you need it). No cutting the grass. No helping a friend move in/out. Even limit the time to walk around at the expo the day before the race.
I hope this helps. Good luck!!!!
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Runner4766 wrote: »Echo what gdyment posts. Top off the glycogen but dont go nuts. Use 4 or 5 gels spaced 45 min to 1 hr apart and take in electrolyte beverage at race, (I alternate water and gatorade at the stops) and you should have enough energy stores to finish. Good Luck.
The OP should have already practiced their fueling strategy by now in a couple of training long runs. What you suggest above makes sense but the main thing is that the OP should try nothing new on race day.0 -
Good luck to you on your first marathon! I ran my first one year ago this weekend, and I recently wrote a blog post with my reflection and a few tips for first-timers if you'd like to check it out: http://www.4-layercake.com/things-to-keep-in-mind-for-your-first-marathon/#sthash.30ZvcRQh.dpbs0
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That sounds good to me! I eat almost the same net (and almost same height and weight as you) and plan to do basically the same thing in the 2 weeks leading to my marathon Nov 22.
Good luck at your race!0 -
Only bumping this because it's 2 days out and she's bound to be up all nervous like.
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Only bumping this because it's 2 days out and she's bound to be up all nervous like.
Haha, thanks! It's one day out now and I am indeed all nervous like. I took everyone's advice and increased earlier. I've been feeling so full all week and gained a couple pounds of water weight but I guess that's a good thing. Now I just have to make sure to eat ALL the carbs today!
Thanks for the help all.
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Good luck and I'm sure you are well prepared.
Usually there are a a few little surprises that may pop up during a race. Stay calm. You can handle it.
Nothing new going on. Just triple check your pack out list and enjoy this accomplishment
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Only bumping this because it's 2 days out and she's bound to be up all nervous like.
Haha, thanks! It's one day out now and I am indeed all nervous like. I took everyone's advice and increased earlier. I've been feeling so full all week and gained a couple pounds of water weight but I guess that's a good thing. Now I just have to make sure to eat ALL the carbs today!
Thanks for the help all.
@LaurenAOK - Annnnnddddd?
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Only bumping this because it's 2 days out and she's bound to be up all nervous like.
Haha, thanks! It's one day out now and I am indeed all nervous like. I took everyone's advice and increased earlier. I've been feeling so full all week and gained a couple pounds of water weight but I guess that's a good thing. Now I just have to make sure to eat ALL the carbs today!
Thanks for the help all.
@LaurenAOK - Annnnnddddd?
Aaaaaand I did it! (see profile pic). It went great, or as well as it could have. Definitely tough but I beat my goal time and finished in the top third of my age group, which I definitely was not expecting!
I posted about it here if anyone is interested:
http://community.myfitnesspal.com/en/discussion/10279872/this-non-runner-just-ran-a-marathon#latest
Thank you all again for the help! Getting advice from fellow runners beforehand definitely calmed me down a bit.0
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