After thinking I was done with marathons, I decided to sign up for the Paris Marathon. Its a business trip. . .really it is. I have a client, Tom Coyne, who is writing a book about running his first marathon. He and a group of friends chose the Paris Marathon. He hired me, through a running coach I work with, to help him with his nutrition. I’m going with Tom and his group to Paris to help with any pre- and post-race nutrition issues they may have. And, I thought, “Why not run the marathon while I’m there? When will I have an excuse to run the Paris Marathon again?” And, I found myself back in marathon-training-land.

Marathon training has reminded me of a lot of the things that those I work with deal with. One of my reasons for training was to see how my training and racing has changed since I became a Dietitian. It has changed, and I continue to learn. I’d forgotten what it was like to experience the dreaded “sloshy stomach” on a run. I’ve had to tinker with my fueling. I’m working on using concentrated bottles since I won’t have a supporter to hand me fuel along the course (John, my husband, will also be running). Fueling for Paris is a bit different because the water stations are every 5K, not every 1 to 2 miles like in the US.

This week, however, I was reminded about the importance of a recovery meal. I ran 10 miles Monday morning. I thought, “this will be an easy 10, easy recovery.” The run was good. I pushed it. It was warmer than it has been in a while. I got home and discovered I was out of my recovery drink. DUOH! I thought, “It will be fine. No big deal.” Was I ever wrong. I was more sore and fatigued than I’d been after my 15 mile run. I was still sore Thursday, and am still feeling it today.

When you workout for 60 to 90 minutes or longer, it is important to have a recovery meal. Personally, I find liquid easier to tolerate than solid after a workout, but either will do. The key is to find a mix of protein and carbohydrates that works for you. For me, I need about 3 to 4 grams of carbohydrates for every 1 gram of protein. If you drink chocolate milk, it is perfect! Chocolate soy milk can work, too.

The second key is to have your recovery meal within 30 minutes of finishing your workout. If I’m using a mix, I have it mixed and in the refrigerator so I can grab it as soon as I get home. During this 30 minute period, your muscles will suck up the carbohydrates and protein like sponges. This means your muscles will re-build up the glycogen (storage form of sugar) that they like to use for energy when you are working out. Wait longer than 30 to 45 minutes, and your muscles don’t absorb the carbohydrates and protein as quickly meaning it takes you longer to recover.

This week reminded me about the importance of having that recovery meal. I knew it, but now I KNOW it. So, next time you are planning a longer workout, be sure to have your recovery meal and see if you notice a difference in how you feel.

Last year, I was contacted by a great running coach, Lowell Ladd, about one of his clients.  This particular client is training for his first marathon and writing a book about it.  He wants nutrition counseling. . . .can I help?  Of course!  I talked with Tom Coyne and we got started with his nutrition planning.  He has a group of 12 friends who are training to run the Paris Marathon in April, 2010.   They have a fun blog called 26.1 To Go.  I love the tag line for the blog, “The quest to solve the greatest mystery in sports: Where the hell is everybody running to?”

Then, I started thinking. . .when am I going to have a business excuse to go to Paris?  Then, I thought some more. . . when I am going to have such a great excuse to, um, run the Paris Marathon?  It only took a few minutes to go from thinking about running it to being a registered participant, to thinking “what the heck have I just done!”

I ran both the Houston and Marine Corps marathons in 2001.  My reasons for running Paris are many: because it is there and I can go, because it would be “fun,” to see how my training and nutrition have changed now that I’m a sports dietitian.

I began training a few months ago and training has been going well.  It has reminded me of a lot of the issues that my clients face when training for and racing a distance event.  However, now that I really understand how to fuel before, during, and after my training has been much smoother.

We are a month out from the race.  I’m filled with a mix of excitement and fear.  At this point you start to wonder and worry about every little ache, pain, and/or tinge.  “Was that a real pain?”  “How is that going to affect my run?”

I’ve also decided to dedicate this run to help those who have a hard time being physically active – those with disabilities.  I’m raising money for Challenged Athletes Foundation.  If you’d like to help CAF “provide opportunities and support to people with physical disabilities so they can pursue active lifestyles through physical fitness and competitive athletics” you can make a donation by clicking here.

In the mean time, I’ll keep training and planning.  And, dreaming of running through the streets of Paris.