Tag Archives: boston marathon

Prepping for the Boston Marathon with Kimberly Goozh

17 Apr
Kimberly Goozh is a Boston Marathon veteran.
With 10 consecutive Boston Marathons  under her belt (finishing in Top 100 Women) she knows a thing or two about making it past Heartbreak Hill relatively unscathed. Here are some of her pre-marathon tips:

Kimberly Goozh

Food as Fuel
  • Kimberly tries to load up on carbs and lean protein during the week leading up to the Marathon. (Think noodles etc.) What’s on the menu tonight for Kimberly? Pasta, (or course) but heavy on the salt. She also relies on salty foods to help her avoid fatigue. In the morning she plans to pop a salt tablet before the race.
Food to Avoid
  • The night before the marathon Kimberly plans on skipping out on things like veggies, fish, and steak to avoid an upset stomach before the race. Sugar is also off limits.
Tone it Down
  • Kimberly eases up on her training the week before the Marathon, but she doesn’t stop working out all together. She keeps running right until the day before, “Most people don’t, but I usually run like 20 minutes the day before the marathon,”. When it comes to stretching Kimberly says, keep it simple. She sticks to quad stretches and hamstrings to unwind the week before the marathon.
We’ll check in with Kimberly after the marathon to see how she recovers and what tips she has for anyone else out there with sore calves and tight quads!

The Truth About Carbo Loading

15 Apr

 

photo courtesy of ex.libris

For all of you Boston Marathon participants (or admirers) we decided to look back at the history of carbo loading in all of its delicious glory. Cause who doesn’t want an excuse to eat mountainous heaps of pasta and gorge themselves on upper crust pizza?

The notion of carbo-loading has been around since the 1960s. Scandinavian researches discovered that when men ate a diet high in carbs over several days, the glycogen stores in their muscles skyrocketed. In layman’s terms- the subject’s endurance times were significantly extended.

Studies in the 1980s refined the original concept of carbohydrate loading to the idea we’re familiar with today: Three days prior to a competitive endurance event (lasting for 90 minutes or more) ease up on training regimens while simultaneously boosting carb intake. But don’t plan on binging on lasagna at 9 pm the night before the Boston Marathon. New studies show carbo loading less than 24 hours before the event decreases its effectiveness. Running 26 miles with a stomach full of half-digested mac and cheese? Not a great idea.

photo courtesy of shoothead

Does it really work? The answer is yes. Studies show that if you exercise at a steady pace, carbo loading will typically increase endurance by around 20%. So if you plan on running all 26. 22 miles of the Boston Marathon, carbo-loading can almost push you past the 20 mile mark. That means Heartbreak Hill. 

Dont forget, running a marathon doesn’t give you carte blance to eat junk food. So try and stick to whole grains for even more energy.