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eating before a race

I ran my third 5k today. MY first two went well and I was getting a little cocky. Half way thru this one I threw up then finished 28 minutes two minutes slower than normal. All I had was a protein shake an hour before running. Does any one else have any advice what to eat before. Also how often do you buy new running shoes? Thanks

Tue. Jul 4, 9:06pm

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I wouldn't worry about the shake (unless it was humongous) -- what did you have last night?!

Tuesday, July 04, 2006, 9:21 PM

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I participate in a very demanding martial art, and before a particularly brutal belt test, all the guys said to "carb up" and avoid protein the night before and the morning of because it's harder for the body to process (which is why we burn 30% of protein calories just digesting it) and they didn't want to puke in front of everyone.

Tuesday, July 04, 2006, 9:24 PM

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What I have always heard is eat what you would normally eat. Your body already knows how to digest it. I always eat cereal for breakfast so thats what I eat before a race. Also tons of water. I have been told to change out running shoes ever 300-400 miles. If you start to feel any type of pain that is not normal for you (shin splints, tightness) its probably a sign that your shoes are wearing out.

Wednesday, July 05, 2006, 9:34 AM

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I have always heard that you should just eat a light breakfast of what you normally eat. I have always found a banana and orange juice with a little toast is perfect.

As far as new shoes -- a good practice is to buy a new pair when you have about 250 miles on your old ones and alternate wearing each pair. Then you will really know when when your old shoes are worn out - you will really feel it. You can become injured by wearing worn out shoes before you know that they are worn out.

Wednesday, July 05, 2006, 2:31 PM

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Vomiting could also be a sign of dehydration, or a sign that your body couldn't digest the protein and fuel your run at the same time.

Wednesday, July 05, 2006, 3:55 PM

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there is some sort of calculation you can do to determine exactly when you need new shoes - it takes both your weight and how far you run into account. but for the life of me, i can't remember it. the whole idea is that a 250 pound football player is going to wear through shoes quicker than a 125 pound marathon runner, even if they both run the same distance. i think the previous poster is correct with about every 250 miles, but alter that based on how much you weigh. you should also replace every 3 months or so. (this sounds like discussing an oil change). and it may sound crazy, but don't always run on the same side of the road. the slight pitch to the road can eventually cause knee, shin, and ankle problems.

Wednesday, July 05, 2006, 9:32 PM

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Hey above poster, thanks for the tip about the side of the road. It is amazing how quickly problems show up in your joints.

Thursday, July 06, 2006, 10:53 AM

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i have found that if i push myself very hard after taking it a little easy a few days beforehand, i get very nauseated and have thrown up (for no apparent reason ) before.

Thursday, July 06, 2006, 10:55 AM

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