Colonial Half Marathon

Solid race! Beat my Virginia Beach Rock n’ Roll Half marathon time by 9 seconds (by my watch from when I crossed the finish line), or 5 seconds with the delay at the start line, since this race didn’t use a timer chip.  This came out to 6:45 min/mile which I was happy with.  My GPS actually said we ran 13.26 miles (?) so if that’s right, then my pace was 6:41!  I am happy with that and my fitness felt good.  My legs were much more tired than my aerobic capacity, but I didn’t really taper at all for the race so that can be expected.  I will definitely be rested and ready when it comes time for the real test of the Half Ironman in May.  Check out my results: 15th in age group and 57 overall out of 678 (I think.)

My nutrition felt pretty good, although I wish I dialed it in a little better a few days earlier.  Since the race didn’t start till 1:00PM, it made the eating beforehand a little bit tricky. I wanted to increase my carbs early in the day on Saturday, since your highest carbohydrate meals should be dinner 2 days before and lunch the day before.  Dinner the night before is important, don’t get me wrong, but my research has told me that your body needs time to process the extra carbs and store them for fuel.  Here’s how I planned my nutrition leading up to the race:Saturday (I slept in): 

  • Breakfast: Eggs, oatmeal and fruit
  • Pre-workout (light run and spin with stretching): half banana, 1 slice Ezekiel toast (I think that was all)
  • Immediately post-work: 1 banana, 20g protein isolate, 1 slice whole wheat bread
  • Dinner: Baked potato, grilled chicken, butternut squash (lower-fiber vegetables), 1-oz cheddar, grapes, and also a shake of 1/2 banana and 1 scoop protein (same calorically as a glass of milk but I didn’t want the dairy in my system.)
  • Late night: Protein shake with 1 banana, and a slice of Ezekiel toast with natural peanut butter

Sunday: (as suggested by Ben Greenfield at www.Bengreenfieldfitness.com

  • 9:30: Two eggs with additional EggBeaters
  • 11:15: Half a banana, 3/4 cup oatmeal mixed with 1 scoop protein powder (all baked together–see picture below)
  • 11:30-12:30: Sipped on the recovery drink I prepared for post-race
  • 12:30: 200mg caffeine
  • 12:59: Hammer Gel (apple cinnamon flavor)
  • Post race: Other half banana, Homemade recovery drink of 1.5 scoops protein, 2 scoops Heed electrolyte drink (this drink equaled 350 calories, 21g protein, and 50g carbs from the Heed)

I didn’t get to eat again till dinner at about 8 which was probably a huge mistake.  I should have had the recovery drink at 2:30 like I did, but then had another solid meal by 4:00….13.1 miles is pretty far.  I made bagel pizzas with chicken though for dinner!    

Here’s how the “Oatmeal Bun” I made looked: I just mixed 1 scoop protein with 3/4 cup oatmeal and added 1 cup water and some cinnamon and honey.  It took forever to bake right, so just let me know if you want the instructions:  

Picture taken in my lap as I drove to the race...

—————————-  
Here’s a quick picture of the dinner I had Tuesday night with my team from work.  Some of the people who work remotely were in for the week so we went to dinner at the Lynnhaven Fish House.  I’m glad it was on the company’s budget; I wanted to order dual Rock Lobster tails, and even though my boss said I should have…I decided against it…   I had broiled Red Snapper, a baked sweet potato, and a huge serving of steamed broccoli.  One of the other guys ordered an appetizer of fresh crab meat with a side sauce to dip in.  When the dinners arrived, he hadn’t eaten that much and said I could have the rest.  It was just straight up, fresh crab, totally untainted by anything–Delicious!

Dinner at Lynnhaven Fishhouse

 

Not bad!  They had “Award-Winning” crab cakes too…although the waitress couldn’t tell me which award it was…  I’m guessing I should probably stop asking that.    

More soon!  Also, leave me your questions about ANYTHING at http://www.formspring.me/Chuckfeerick

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3 thoughts on “Colonial Half Marathon

  1. Nice finish on the Half. That is the exact pace I would like to run my next half marathon, so can you come to Seattle and pace me 🙂

    The food and meals all look yummy! THanks for sharing

    • Thanks Jill! Haha I would love to come to Seattle and pace you- From what I’ve heard, its a really cool city!

  2. Congrats!! That is an awesome time! I think the fastest mile I’ve ever ran was like 10 minutes. Haha!

    And I love the idea of that oatmeal bun! It’s like a mixture between protein cakes and oatmeal..mmm!

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