MMM, POTASSIUM

This crucial mineral helps keep you hydrated and aids in recovery. Here's how to get it

(Runner's World)  Even Freud would concede that a runner who finishes a marathon with bananas on the brain is not thinking impure thoughts. There's a simple, physiological reason for the water-and-bananas combo that's become a staple in almost every postrace recovery tent: Water hydrates and bananas supply potassium.

Potassium is a mineral that works with sodium (also a mineral) to balance the fluids and electrolyte levels in your body. And since steady fluid levels help to regulate your heartbeat and prevent muscles from cramping, potassium is of particular importance to runners. "Think of it as the gatekeeper for fluid movement in and out of the body's cells," says Lisa Dorfman, R.D., a sports nutritionist at the University of Miami's athletic department. Most of the sodium in your body is stored outside your cells, while most of the potassium is stored within. Yet because of their different concentration levels, potassium constantly wants to get out and sodium wants to get in. The transfer of these two crucial minerals in and out of the cells--the "sodium-potassium pump"--comprises 20 to 40 percent of an adult's resting energy expenditure.  READ MORE

Besides the Banana: Other Sources of Potassium

Chart Source: The World's Healthiest Foods

ONE WEEK OUT 

• Fluids – Drink plenty on water every day. How much? See below for daily fluid needs in ounces:

• Rest – Sleep well. No alcohol, or anything that would affect your quality of sleep and hydration.
• Electrolytes - Take in food and fluids with: sodium, chloride, potassium, magnesium, and calcium. Sources of sodium are V8 Juice, pretzels, broth, etc.
• Carbohydrates - Eat normal amounts or portions. No need to start over-eating or carbo loading all week long. And of course carbs are best eaten in small portions throughout the day. Here is a general guideline for carbs:

• Protein – maintain eating a normal amount. Below is the formula for determine daily protein of active people:

• Easy runs this week. No running after Thursday.

• As mentioned, carbs are best taken in small portions, but if you want to enjoy the pre-race ritual pasta dinner, then 2 days out is the night to do it! Eating a meal high in carbohydrate the night before a race doesn’t help that much…it’s a little too late to help.
• Sleep! The sleep you get two nights before is more important than the night before the race. If you've slept well two nights before the race, no need to worry about lack of sleep the night before. You may be excited and find it hard to sleep. 

• Eat carefully. Don’t eat anything new. Eat what you know works well before long runs. Personally, I always eat fish, a small portion of pasta, and green vegetables. It seems the most agreeable to my stomach and I want to feel light the morning of the race.
• Drink plenty of fluids during the day. When you think you’ve had enough, drink more! Don’t worry about hyponatremia. People are concerned that this condition is caused by over drinking before the race; however, it is a condition cause by drinking excessive water during prolonged exercise. The problem is that, during exercise, the athlete should be drinking sodium containing sports drinks rather than plan water. During prolong exercise, the athlete sweets out considerable amounts of sodium – if only plan water is used as fluid replacement, then the blood becomes diluted possibly leading to hyponatremia. However, the day before drink as much water as you want! 
• Relax, stay off your feet. Do some light stretching, maybe a little yoga.
• Think positively – you’ve trained well!
• Lay out clothing and gear for the race:
• Plan what you’ll have for breakfast.
• Set your alarm.
• Pray – for yourself, and for all the other runners.
• Sleep

RACE-DAY

• Wake up early. Relax and don't rush.
• Do a 10-15 minutes easy warm-up. Get your muscles warm.
• Review your goals, splits and race strategy.
• Stay relaxed.
• Visualize a successful race.
• Review the positive aspects of your training.   Negative thoughts may occur – they do for everyone.  Push away negative thoughts.  Think about the best workout you recently did.
  
  DURING THE RACE:
• Find your "zone" mentally, i.e. associate or disassociate, as soon as possible.
• Start slowly! A marathon is a long way, and to better to be passing people at the end.
• Do not panic if the pace seems wrong. Execute your race plan as closely as possible but be prepared to be flexible if the weather conditions change unexpectedly. Many things can happen, it's a long race and there will be plenty of time to make up early slow splits.
• Run with as little effort as possible, relaxing fingers, mouth, shoulders and neck.
• Hit every water station. Opt for sports drinks, but drink what ever is available.
• Have Fun!
  
  AFTER THE RACE:
• Keep walking, and keep drinking small (water or sports drinks)
• GET A MASSAGE FROM TERRI
• Ice sore spots immediately. Ice baths work wonders and produce quicker recoveries.
• As soon as you start to feel hungry. You need carbs to restore the surely depleted glycogen, and protein to rebuild damaged muscle. And it’s of course best to choose quality foods, but part of the marathon fun is in eating whatever you want!  
• Keep your legs elevated whenever possible for 24 hours after the race.
• Anti-inflamitories (aspirin, motrin...) can help with the recovery.
• Rehydration for 48 hours after the race.

THE GREEN - Congratulations to Eiren and Jerome for making The Green!

THE BLUE - Congratulations to Charlotte for being the only one to make The Blue!  Charlotte almost recaptured the lead from Amy, but Amy still leads the hydration race!  Some good numbers were also posted this week by Marc.



RUNNERS WHO MADE THE WEEKLY GREEN

Half Marathoners

Total

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

Carole G.

5

Y

x

Y

Y

Y

Y

x

x

x

x

x

x

x

Marc V.

3

Y

Y

x

Y

x

x

x

x

x

x

x

x

x

Charlotte P.

3

Y

x

Y

x

x

x

Y

x

x

x

x

x

x

Brent H.

1

x

x

Y

x

x

x

x

x

x

x

x

x

x

Chris S.

0

x

x

x

x

x

x

x

x

x

x

x

x

x

Abbie B.

0

x

x

x

x

x

x

x

x

x

x

x

x

x

Anne F.

0

x

x

x

x

x

x

x

x

x

x

x

x

x

Marla J.

0

Full Marathoners

Jerome F.

8

Y

x

x

Y

Y

Y

x

x

x

Y

Y

Y

Y

Susan K.

4

x

x

x

x

x

Y

Y

x

Y

x

Y

x

122.6

x

Eiren Steele

5

Y

x

x

Y

Y

Y

121.5

Y

Jessica E.

2

Y

x

x

x

x

x

x

x

x

x

Y

x

x

Amy S.

1

x

x

x

x

x

x

x

x

x

x

Y

x

x

Debbie M.

0

x

x

x

x

x

x

x

x

x

x

x

x

x

Pacers

Justin R.

10

Y

Y

Y

Y

Y

Y

Y

Y

x

Y

x

x

Y

Mike B.

2

Y

x

Y

x

x

x

x

x

x

x

x

x

x

James R.

2

x

Y

Y

x

x

x

x

x

x

x

x

x

x