Basically, you really need to replete carbohydrates but not so much that you have 1/2 lb of sport jelly beans slushing around in your abdomen. Pop some during miles 5, 7, 9 and 11-12. Replete electrolytes via Gatorade and another sport beverage mid-way and towards the end of your race but if you're doing GU, shot blocks, or Stingers...etc., you may not really need to hit up the 'ade as much as water. There were enough hydration stations that I didn't really need a water bottle for which was nice. I did a 10k last year and realized that the half might be more of 'my race'. 10ks and 5ks are a sprint distance and well, sprint I did, and water I did not drink enough last year of and I paid a good 3 weeks before I felt normal again. It probably didn't help that my heart rate was through the roof and I had 0 glycogen left in my liver and anywhere else there was muscle.
Overall the diet looked like this:
5 AM Breakfast: 1/2 cup oatmeal, 1 egg, 1/4 cup milk in 2 cups of coffee
6:15 AM 1 hr later 1/2 a GU gel
7:38 finally start the race
8:20 AM 3 shot blocks, 10 oz water, ~4 oz Gatorade
9:10 AM 3 more shot blocks, 10 oz water, 8 oz Gatorade
9:45 AM 2 shot blocks, contemplating why the !@#$# I just got myself into and 20 oz of water
10 AM 4 oz of chocolate milk, chips, pretzels, and half a banana which is the nastiest combination of carbohydrates on earth which was then followed by 3 TBS of peanut butter to complete my fatness...then I went to these places to make it a Thanksgiving kind of a calorie bomb. There's apparently a Hot Chocolate 5k and 9k coming in November which doesn't sound like a bad idea. Maybe when I'm capable of walking in the next 2 weeks, I may give that a shot too.
|Grass-Fed Heaven lies here.|
|Jeni's Splendid Dark Chocolate Pint|
|Julius Koskei, who finished the half in 1:03:44|