For anyone out there counting on a post yesterday (kind of a joke since I've had about 3 blog views thus far...) I'm very sorry to disappoint.  It was a very busy day with yet another workout-- the second one in a row-- and a crushing amount of subjects to cram for.  I can proudly say I completed the workout to the best of my ability, but the studying wasn't quite so successful.  Nevertheless, the tests went fine as far as I can tell, and a nice day of easy running was very welcome.  I was slightly tired from the two consecutive workouts we'd run: the track intervals on Monday and a fartlek (literally translated to "speed play") workout on Tuesday.  In preparation for our first outdoor meet tomorrow, we had a gratifying 30 minute easy run complete with a set of abs.  So, with nothing much new to report, I would like to share a couple of training-related tidbits that aren't strictly running-related.

The first topic is fuel!  My cross country coach had a mantra of "fuel, sleep, hydrate" that will forever be embedded into my brain.  However simple it may sound, it does indeed encompass the most basic non-training aspects of life that can impact performance the most.  A standard nutritious, fueling meal can take a workout to the next level, while eating junk food or not eating enough can drag the body down.  I am by no means a nutritionist, but I do know many of the basic running necessities.  These small suggestions will crop up continuously throughout my blog, but today I will focus on pre-race performance food.  I have a dependable routine I stick with before races:

The few days before a race, I make sure to have protein within an hour of my workouts.  This is a basic rule for every day, but specifically before meets it's important for muscles to have the raw materials they need to rebuild themselves.  When you work out, your muscles take a beating and need to be repaired.  The impetus for this rebuilding is protein, especially immediately after working out.  Chocolate milk is great because it has both protein and carbs, which also help to replenish glycogen stores in muscles, which provide basic energy for movement.

The day before the race comes the stereotypical carboload.  This is basically just a carbohydrate-rich meal for fuel during the actual race.  It can take many forms, preferably complex carbohydrates for long-term energy.  I will include some of my favorite night-before dinners at the end of this post!

The day of the race, my tried and true ritual is pretty simple.  For breakfast I have a bowl of cereal (I love Special K Red Berries and Malt-O-Meal's Marshmallow Mateys) and I try to stay relatively hydrated throughout the day.  I say relatively because on a regular day I tend not to drink very much.  Literally, two cups of straight fluid is probably my max, which is terrible.  I should start bringing a water bottle to school.  But back to the point, in addition to drinking water at school, I have a lunch of consisting of a PB&J, an apple, and a granola bar.  Somewhat sparse but I like to race on a light stomach.  Finally, about two hours before I race I munch on more Mateys or Special K, mainly for my nerves.  These race day foods all keep my stomach light and don't cause side cramps.

On the sleep side of things, I am about as good as can be.  I sleep at least 8 hours a night, usually 9.  This stems from an obsession I had a few years back about the correlation between sleep and welfare needs, which is a very long story for another day.  The number one tip I have, however, is not to save a good rest for the night before a race.  Sleep deprivation affects you more two days later, so make sure you're getting adequate sleep a couple days before you race.  In general, keeping up on sleep is necessary to push workouts, which in turn improve races.  It's one of the easiest ways to improve training, but sleep is often overlooked.

Finally, hydration.  This is obviously one of my weakest ares but is also one of the most important. I read on RunnersWorld.com that a 2% dehydration (not sure what this actually means) can have a large impact on performance.  however, don't just chug a liter of water when you realize you're thirsty; try to sip constantly throughout the day so you don't feel heavy and are able to really get the benefits.  The bottom line: never get to the point of being "thirsty."

The final thing I'd like to include is just a list of recipes for my favorite fueling pasta dishes.  They're great for the night before, but I might hesitate before implementing them on the actual race day.  But, for your benefit, here they are!

Stove Top Mac and Cheese
1 box (8 oz) pasta, any shape
3/4 cup milk
1 tbsp flour
1/4 cup sour cream
1/2 cup combination of your favorite cheeses (I like cheddar and mozzarella, or Dubliner!)
salt and pepper to taste

Cook pasta according to box instruction.  Drain but leave on low heat.  Pour in milk and let sit on heat for 2 minutes.  Stir and sprinkle in the flour, stirring to combine.  Add sour cream and cheeses, stirring over low heat until melted.  Remove from heat and add salt and pepper to taste.

Peas and Cream Pasta
1 box (8 oz) pasta
3/4 cups milk or cream
3 tbsp flour
2 tbsp sour cream
1/4 cup Parmesan cheese
1/4 cup Dubliner cheese (or swiss)
2 tsp garlic powder
1 cup (or more) frozen peas
salt and pepper to taste

Cook pasta according to box instructions.  As the pasta is cooking, in a separate pan, combine flour and 1/4 cup milk or cream, whisking to combine with no lumps.  Whisk in the sour cream, then transfer the pan to medium heat.  Gradually add the rest of the milk or cream, whisking to combine.  Cook until the mixture thickens, about 4 minutes.  Add in cheeses, garlic powder, and salt and pepper, whisking constantly.  Remove the pan from heat and continue whisking until the cheese have melted.  Add the peas to the sauce (still frozen).  Drain the cooked pasta and pour the sauce over it, stirring to coat.  Eat as is or top with bread crumbs and bake at 350 in an ovenproof pan until the crumbs are crisp.

Italian Pasta Salad
1 box (8 oz) pasta, cooked
1/2 cup Italian dressing
1 cup cherry tomatoes, halved
1/2 cup black olives, sliced
1 1/2 cups broccoli florets, sliced

Toss all ingredients together to coat evenly.  For best results, let sit for 30 minutes.

I hope these recipes prove helpful and give you the extra boost to reach your PR.  One of the greatest realizations I've made is that what happens outside of practice is just as important as hitting splits in workouts.  How I treat my body dictates how I feel while running, and feeling good and healthy overall helps me love the sport.