Berryman 2/22 training update

Tip of the week - Food
Carbs are a runners Friend....honest. Pasta, rice, potatoes, bread are all good as fuel and for recovery. However!! these high octane foods are not best in between. What does this mean? It means eat your carbs the night before. Not three helpings, just a normal size meal with a higher percentage of healthy carbohydrates. On the morning of, and during your long run, eat carbohydrates. For optimum recovery (this is important), eat within a half hour, no more than an hour, after finishing a high intensity or long run. This is when your body makes the best use of fuel for recovery. If you wait longer than an hour, the body doesn't make very good use of the meal and is more likely to convert it to fat.

The next post race meal can include more carbs than normal but should have some healthy muscle building proteins and fatty acids. Avocado, olive oil, fish, egg, nuts along with your pasta. Fresh vegetables are a great carbohydrate by the way. Next day, and during the lighter effort days, go back to fresh vegetables, fruits and a low percentage of animal protein backed up with lots of water and a little extra salt. Water washes out the toxins and acids generated from all your work. Water delivers and distributes the nutrients and minerals throughout your system. Water is the elixir. Diet is a bigger and bigger deal as your mileage increases. What maters most is not what you eat when you run but rather, what you eat in between those runs.

2/21 Saturday 7:15am Minor Park
Griffin will be leading an 8-mile run at Minor Park Saturday morning. Please arrive around 7:05am so we can start at 7:15am sharp.

2/21 & Saturday 3:00pm and Sunday 7:00am Shawnee Mission Park
Casey will be leading 8-mile loop(s) starting at 3:00 on Saturday and at 7:00am Sunday.


2/22 Sunday 7:15am Flemming Park North Shore
I will lead an 8.5 mile run along the lake shore. Very nice, scenic trail. If you don't get there on time, or want to take it real slow, it's ok. I will mark the trail with pink and orange flags. This is an out and back run. The turn around is 4.2 miles from the start, at the dam, on the north end of the lake.