I figured that since I know a thing or two about a thing or two. I'd put out some suggestions for my friends that are going to compete in the upcoming Staten Island Trail Festival.
Firstly Hydration. It's never to soon to make sure that you are properly hydrated. This means water. How much depends on who you are. The simplest way to tell if your in ggod shape is looking at your peeper. If it's a light yellow your mellow. Anything to dark is no good. If its clear you can back off a bit.
Today is Tuesday you say, I don't need to worry about that until Thursday. You're an idiot I say. Proper hydration is important always to keep your metabolism firing at a maximum level and helping with digestion. Also a hydrated muscle is a happy muscle. Water is used in between the muscle fibers as a lubricant. Much like oil is used in a car engine, no oil and you get metal grinding together. This is obviously a bad thing. If you are going to run 25 or 50k you want those muscles in your feet,legs, butt, back, shoulders, arms, and abs lubed up and running smoothly.
Carbo loading, The Friday night pasta binge is more of a ritual that a benefit. CArbo loading should begin a few days out from the event. Dense complex carbs such as steel cut oats, every vegetable there is, quinoa. Plain pasta, white bread the old bad guys are pretty weak as far as fuel goes. Simple carbs, simple sugars not a lot of nutritional benefits.
Don't forget protein, quality protein helps your muscles repair and grow.
Fat, if your an active person you need fat.Good fat obviously. Fat protects our organs,lubricates joints, cells, acts as fuel. Fat its necessary.
Today, (Tuesday) I hit the trails for a little shake out. probably 4 miles, very relaxed pace my calves are still sore from the weekend so I kept it very casual.
This week is about staying loose, keeping active. Wherever your at fitness wise isn't going to change in 3 days.
You can't do a crash course in getting fit. It's a long term process.