Evening before the 1/2...dinner?

[Koda]

I am running the WDW 1/2 for the first time this January! Does anyone have a special restaurant that they like to '"carbo-load" at the night before the race?

 

[FFigawi]

I'd recommend doing your carb loading during the week leading up to the race and have something light and easy to digest the night before. It can be tough to run after eating a big carb-heavy meal the night before a race v

 

[Koda]

Thanks, John. Maybe I should have rephrased my post.

Does anyone have a recommendation for a healthy meal the night before the race?

Usually when we are in WDW for vacation, we eat mostly at counter service places, character buffets, or restaurants for steak (DH loves his beef!). I know that none of those will appeal to me the night before my run, so was just looking for some other ideas.

Thanks!

 

[cewait]

Most all on property sit down restaurants have a pasta special on Friday and Saturday evening. You may have to order off menu to lighten up the special but that us usually doable.

Also, WISH meets in the POP Food court on Friday Night. The beauty of a food court is that you can eat what you want... all the way from a salad up to a full blown meal.

Finally, Disney expands their Pasta in the Park meal this year to include Thursday, Friday and Saturday nights. This meal goes from light to a full blown pasta meal, includes a charter photos op, a great DJ and a special viewing area for the Epcot fireworks.

I want to add that the current 'pasta loading' philosophy that is seen at major races is really a social event and not a loading event. Loading should occur after a 3-5 depletion effort which is painful and full of hard work. If one wants to pursue that, I can help with guidelines. On occasion, I will deplete and load for a big race where I am attempting a PR.

 

[FireDancer]

I always do a pasta dinner with protein added (chicken breast or meatballs) before a half or full. For the marathon in 2011 we went to Portobello at Downtown Disney and I will be going there again if I do another RunDisney race. The food was great and it will full of other marathoners. Even though we had ADR's we still had quite a long wait (at least an hour if memory serves) but it flew because we just went into the bar area and started talking with a bunch of other people doing the marathon the next day.

 

[Ariel484]

For me, it's more about booking a "safe" place - somewhere that I've eaten before that hasn't upset my stomach. We're booked at Via Napoli the night before the half and 'Ohana the night before the full. I've eaten at both places twice before and haven't had an issue. And oh yeah...they're delicious!

 

[bounceliketigger]

Most all on property sit down restaurants have a pasta special on Friday and Saturday evening. You may have to order off menu to lighten up the special but that us usually doable.

Also, WISH meets in the POP Food court on Friday Night. The beauty of a food court is that you can eat what you want... all the way from a salad up to a full blown meal.

Finally, Disney expands their Pasta in the Park meal this year to include Thursday, Friday and Saturday nights. This meal goes from light to a full blown pasta meal, includes a charter photos op, a great DJ and a special viewing area for the Epcot fireworks.

I want to add that the current 'pasta loading' philosophy that is seen at major races is really a social event and not a loading event. Loading should occur after a 3-5 depletion effort which is painful and full of hard work. If one wants to pursue that, I can help with guidelines. On occasion, I will deplete and load for a big race where I am attempting a PR.

Can you talk more about 'depletion effort'?

 

[butiflfeet]

Most all on property sit down restaurants have a pasta special on Friday and Saturday evening. You may have to order off menu to lighten up the special but that us usually doable.

Also, WISH meets in the POP Food court on Friday Night. The beauty of a food court is that you can eat what you want... all the way from a salad up to a full blown meal.

Finally, Disney expands their Pasta in the Park meal this year to include Thursday, Friday and Saturday nights. This meal goes from light to a full blown pasta meal, includes a charter photos op, a great DJ and a special viewing area for the Epcot fireworks.

I want to add that the current 'pasta loading' philosophy that is seen at major races is really a social event and not a loading event. Loading should occur after a 3-5 depletion effort which is painful and full of hard work. If one wants to pursue that, I can help with guidelines. On occasion, I will deplete and load for a big race where I am attempting a PR.

I'm interested in how this works too but from what I've read, actual carb loading isn't necessarily effective for a half marathon, is that true? I suspect it depends on how long you expect it to take to run the 13.1 miles.

 

[KippWade]

Pop Century had a runners menu during the Marathon Weekend last year. I heard that almost all resort restaurants were offering similar things.

I had that for dinner after meeting up with other WISHers. I also grabbed my breakfast items at the food court before heading back to the room to try and get to sleep

 

[DisneyParrothead]

I went offsite to Bahama Breeze before the Princess this year. I also don't believe in carbo loading the night before, so I had their grilled chicken and tropical fruit salad, which was very good.

 

[mickeysgal]

For me, it's more about booking a "safe" place - somewhere that I've eaten before that hasn't upset my stomach. We're booked at Via Napoli the night before the half and 'Ohana the night before the full. I've eaten at both places twice before and haven't had an issue. And oh yeah...they're delicious!

Me too. I'm too chicken to branch out and try something new right before a race.

I want to add that the current 'pasta loading' philosophy that is seen at major races is really a social event and not a loading event. Loading should occur after a 3-5 depletion effort which is painful and full of hard work. If one wants to pursue that, I can help with guidelines. On occasion, I will deplete and load for a big race where I am attempting a PR.

I'd be interested to know some details about this. Please Coach, tell us more.

 

[Reep]

There is a lot of variable information about carboloading technique. Depletion may not be has important as once thought according to some studies.

For a 1/2 it is even less important, though it is still important. A big dinner the night before though is not the way to do it. As mentioned it should start several days before the race with a moderate increase in % carbohydrates. The day before the race you can graze on carbohydrates too. I usually try and have my last big meal early (4pm) and then snack on carbs (bagel, etc.) in the evening.

 

[Buckalew11]

We were just talking about this last night.

I remember having Nine Dragons fried rice at lunch on Friday and 2 slices of pizza from Pizza Planet on Friday evening. That was the only time I have ever eaten at either place!

 

[guardwife66]

Also, WISH meets in the POP Food court on Friday Night. The beauty of a food court is that you can eat what you want... all the way from a salad up to a full blown meal.

This will also be my first 1/2 marathon and first run at Disney. What is this meet up you are talking about and can anyone join.

I will be staying at POP but unfortunately my family cannot make it, so I will be alone. It would be nice to meet some folks and not just spend the time in my room worrying.

 

[Koda]

I am wondering about the WISH meet at Pop food court on Friday also.

 

[RunRookie]

The WISH Meet-up last time was on Friday around 4-5pm at Pop Century by the pool (I haven't heard anything about 2013 yet). It was a lot of fun for me as it was my first time meeting folks IRL. We took a big group photo, and many of us stayed and ate at the food court afterwards. I was staying at POP so the food court was perfect.

I ate with Kipp and other WISHers on Friday, having a chicken w/pasta dish and veggies. And I did what Kipp suggested and brought stuff back to the room for the next morning's pre-race breakfast (the food court was open at 2am that morning in any case).

I will be carbo-loading the 3 days leading up to the Half so no one meal has to be 'big'. My question is: what is the best way to recover and to replenish glycogen between the Half and the Full? This is my first Goofy and I want to be in the best shape for Sunday!

One thing is for sure: Nothing 'new' or exotic to eat until after Goofy is in the books.

 

[cewait]

The WISH Meet-up last time was on Friday around 4-5pm at Pop Century by the pool (I haven't heard anything about 2013 yet). It was a lot of fun for me as it was my first time meeting folks IRL. We took a big group photo, and many of us stayed and ate at the food court afterwards. I was staying at POP so the food court was perfect.

I ate with Kipp and other WISHers on Friday, having a chicken w/pasta dish and veggies. And I did what Kipp suggested and brought stuff back to the room for the next morning's pre-race breakfast (the food court was open at 2am that morning in any case).

I will be carbo-loading the 3 days leading up to the Half so no one meal has to be 'big'. My question is: what is the best way to recover and to replenish glycogen between the Half and the Full? This is my first Goofy and I want to be in the best shape for Sunday!

One thing is for sure: Nothing 'new' or exotic to eat until after Goofy is in the books.

FIrst, you need to practice with different recovery meals. The Milk Counsel has latched onto the chocolate milk as a recovery drink. But there are usually better sources of fat than dairy. The deal is to find something that you will want to drink/eat in the first 30-45 minutes after running. The ideal food/drink will be 4:1 carbrotein.

Next, I find Goofy week really starts about 10 days out. I tend to carb deplete through a series of hard workouts as well as diet. Then about 7 days out I will have a couple carby days and then titrate back into something a little more normal as I get ready to leave home. the week of the race for me is about 55-60% carb in the diet and a balanced remainder of fats and proteins.

Also, starting a week out, I cut back on caffeine and up the water. The thought is to keep urine nearly clear at the worse. The last couple days, while at Disney, I will add once sport drink to the daily intake.

Friday, we eat rather early... For me it's something light.

Saturday AM, I have a a carby breakfast, a sport drink and a couple cups of coffee.

Post race... Recovery Drink from my checked gear.
11 am lunch in the resort. I look for something that is a little higher in fats and has carbs. There is a theory on fat loading that I do not fully subscribe to - other than the logic of a well trained body running very aerobically is burning a ton of fats in the race. Adding GOOD lipids in the diet in the first few hours post half has worked well. What I really loved was the hummus at the brew pub at the Boardwalk. Lots of good fats and carbs.

We then have a mid afternoon snack and an early dinner. I hate to admit this, but the last couple years, I have eaten at the land and had a portion of the kids mac and cheese for dinner.

All day, hydration and movement is key. I carry a water bottle and head to Epcot. I will drink a bottle of sport drink in the afternoon but mostly focus on water.

Sunday morning - repeat.

Note the first mile of the race you will feel tight. The first 1.5 miles incorporate a couple rolling overpasses... use these to loosen up.

Note that I also supplement with salt caps in both races if the temps pass 60F. This is something that I only suggest for runners who note a white crusty residue on clothing once it dries out post run. For me, that is the only way I can keep in front of the electrolyte demon

Alternative Supplements... Tart Cherry Juice. I used to supplement post exercise with glutamine. This is an amino acid that was thought to reduce soreness and inflammation if taken adjacent to a workout. Studies suggest that glutamine might not really work well.... the jury seems to be out. In the mean time, in 2006, new studies have shown that drinking tart cherry juice will do essentially the same thing. Again, these are newer studies and more need to occur but the data suggests that tart juice contains the natural enzyme that works the same as ibuprofen. I will drink 8 oz of the juice morning and night starting Thursday. It can be found at Publix near the WDW.

I went long and rambled. Hope this helps

 

[dreams91]

Coach, I learn so much from your posts. I've been wondering about salt. Is it something you recommend trying? I'm generally really low in that category. And what do you buy? Thanks!

 

[cewait]

Coach, I learn so much from your posts. I've been wondering about salt. Is it something you recommend trying? I'm generally really low in that category. And what do you buy? Thanks!

The American diet generally has more than enough salt so that we generally do not need to supplement. However, if you are finding that once your clothing dries post run (or your face) with a white crusty substance, then you may want to try an electrolytic supplement. Also, if you constantly battle cramps nearing the end of a long run it may help, assuming good hydration.

I generally do not push brands and there are other brands out there, but Endurolytes are a buffered blend electrolytes that has only upset my GI tract once in 7 years. The key to any electrolytic cap is to make sure that it is buffered. I know some folks try to down a few packs of table salt during a run.... this is very dehydrating and can easily upset the strongest of stomachs due to the solid loading. Here is a link to the product http://www.hammernutrition.com/products/endurolytes.elt.html

 

[RunRookie]

Coach:

Thank you so much for all that info! I will digest it and come up with a plan.

As always, your input is very helpful and understandable. We all appreciate it!