Ever wonder how elite athletes eat and train before a key race? I certainly do. Over the past few months, I’ve gotten to know Tina Muir through our Meatless Monday linkups and she’s agreed to answer a few marathon nutrition and training questions before she heads out to take on The Chicago Marathon this weekend.
Can you give us a little background about you?
I am 26 y.o. born in England, but I have been in the states since 2007 living in Aliso Viejo (CA), Big Rapids (MI), Philadelphia (PA), and now Lexington, (KY). I run for the Saucony Hurricanes team, and I have PRs of 16:08 (5k), 33:24 (10k) and 1:14 (Half Marathon). In 2012 I finished 3rd in the Great Britain Olympic Trials in the 10k. My other passion is cooking!
How do you change your diet leading up to a goal race?
In the 6 weeks prior to a goal race, I try to make sure getting the right fuel is a priority. This means eating the foods that will help my body recover, and stay healthy. Rather than obsessing over what I shouldn’t be eating, I make sure I fill my body with what is good for it. This tends to crowd out most of the bad stuff, but I still enjoy my sweet treat every day. You work hard, so you earn some of the foods you love! I also use this time to try out all my race day foods, so my body is used to digesting it when it comes to the race.
Do you keep track of calories, protein or carbs?
I do not keep track of specific numbers, but I definitely make sure that I increase my protein intake during the 2 months before the race. This helps lessen recovery time from the intense workouts. I am pretty good at getting in enough carbs, so that has never been a concern for me!
Do you “carb load” and if so, what does that mean for you?
I do carb load, but not in the structured way a lot of people do. I just significantly increase the % of my diet that comes from carbohydrates. In the week before the race, I almost completely cut out fibrous food, and reduce my protein intake. During this time I would say that 80% of my food intake comes from complex carbohydrates such as breads, grains, pasta, rice.
You mentioned you had some nutritional issues last time you ran a marathon-What do you plan to do differently this time?
Yes, in Philadelphia I did not consume enough carbohydrates or water during the race to sustain my effort levels. Combined with an overdose of caffeine, my body shut down. At Chicago, I will be taking on a carbohydrate drink every 5k, and I have changed my pre race meal to oatmeal and a banana to fuel with lots of slow burning carbohydrates.
What liquids do you normally consume or avoid? Caffeine?
I am not a coffee drinker, but I do have either a Chai or Green Tea with a little Stevia every morning when I wake up. I drink Body Armor after my runs, and drink Genucan or Skratch during long runs. I try to avoid “fizzy drinks” as we call them in England (Pop/Soda), but I do make sure to drink almond milk for calcium.
What is a typical day before a race menu?
I do not know exactly I will eat as Chicago provides a pre race dinner for the elite athletes in the host hotel, but I will stay as close as possible to the meal I have been practicing with. This is typically pasta with marinara sauce, and bread. My stomach can be very temperamental, and the last thing I want to happen is the need for a bathroom break halfway through!
Morning of race breakfast?
I will cook ¾ cup oatmeal in milk, add ½ tbsp. honey, and a banana 3 hours before the race. I will then have a second banana with an hour to go before the race.
Do you consume anything during your race?
I have tried out a variety of different fueling sources for this marathon, and my favorites were Skratch and Genucan. I will be using Genucan during the race to replenish my glycogen stores, and ensure I have enough fuel to sustain 6:00-6:20 miles. Since my last marathon I have completely stayed away from caffeine, but I know a lot of other elites who use coffee the morning of the race.
What is your go to post race meal? How do you rehydrate/refuel?
Post race fuel is very important, especially if you are going to continue training, or have other races coming up. I make sure to consume a protein bar and some kind of carbohydrates (banana, bagel) within 45 minutes of finishing the race. I will rehydrate with Body Armor and water immediately. As soon as possible, but depending on awards/interviews, I will eat a full meal. My favorite post race meal is pancakes with lots of syrup.
How long do you rest before your next run (after the race)?
After Chicago I will take two weeks completely off all exercise, and I will enjoy every second! If you work hard, and you commit yourself to your training, your body needs that time to repair itself, not just from the race, but the entire segment of training. For me, it is more mental than it is physical, but it is critical to moving forward. Your fitness will come back quicker than you think!
Do elite runners get nervous before races?
Oh yes, even if I am in a small race where I am confident I will win, I still worry about being beaten, stomach upsets, not feeling good…. all the usual things runners are concerned about. In fact, I would say I am often more nervous than most people, as I know I do not get many opportunities to prove myself, and if I do not race well consecutively, I may lose my sponsors. I try to just remind myself to have fun (as that is why we do it after all), and let the result take care of itself. That usually works for me.
Tina is currently sponsored by Saucony, Enduropacks, Body Armor, and Primal Sport Mud. This will be her second marathon. She doesn’t like to have a goal time out there for Chicago but she does plan to crush her 2:49 time (from Philadelphia).
Thanks so much for your time and answers Tina. It is always so helpful to read about what “real” runners eat and do before a key race. I hope this will be beneficial to others out there training at all distances. I will be running right there with you (virtually of course!).
What other questions do you have for Tina? Please ask them here and also visit her at TinaMuir.com for great recipes, training tips and awesome motivation.
Thanks so much for featuring me! This was fun to answer, and I hope I can make you proud this weekend 🙂
Thank you for participating! And I have no doubt that you will crush it! We’re all cheering for you
Wow Tina, I loved learning more about you! I’m sorry you had a terrible race in Philadelphia…I know what it feels like to keep forcing yourself to run even though you’re burnt out and feel like dropping out and just ending the world. I’m excited for your upcoming marathon!
I don’t know how youd be able to rest for Two weeks altogether…when you get back in the groove do you notice you’re slightlh weaker? I’d probably can’t hold back and by the 5th day start at least doing HIIT workouts and dancing if i don’t get at lwast one run in. Having 0 exercise makes my brain go into mush and my body feeling bleh.
Also, you are so so so so so fast! Were you always a fast runner? I can’t even do a 10 minute mile…6 minute miles are insanity. Do you take long strides or quick short ones? Which are more effective performance wise? Could I do an interview with you on my blog one day?
I admire you greatly and I hope you will find the time to answer some of my questions. Thank you Deborah, for posting this. This is one of the best posts I’ve seen all of this year. 🙂
Wow well thank you! I really enjoyed interviewing Tina and learned a lot from her myself. Don’t forget to cheer her on this weekend.
Hi Linda, sorry this took me a few days!
It is really good for your body to take that time off, especially if you have essentially punished it for a few months by pushing it to its limit in the segment. I would hope at your age you had not done that to your body, so it is good that you are not feeling that way, but taking a week or so off every year is still definitely a good idea. Your body will bounce back to where it was faster than you expect, AND it will surpass it. You are constantly building blocks every year 🙂 It also makes you miss it, so you are more excited to start again.
Haha thank you, and no, I definitely was not. My freshman year of college my 5k time was 21 minutes, and by the time I graduated it was 16, so that was 5 years of progression. Running takes time, and years of building strength. It is not about stride length 🙂 Just run as your body feels most natural, it will find its own rhythm. And yes! You definitely could, just send me an email, and I would be happy to do an interview with other questions you may have 🙂 Hope this helped!
Love this! And love how Tina is so “real”!
She is very real and down to earth. I’ve really enjoyed getting to know her.
Thank you 🙂 Of course I am real, I am only human 🙂
I love this! Tina has commented on a few of my blog posts and I really appreciate her input. Protein is so important to build lean strong muscles. It’s so great to know that I’m doing that right 🙂
She is a great resource so glad that you enjoyed reading about her. Cheer for her on Sunday! Thanks for stopping by
Thanks Sami, glad you enjoyed it, and YES! Protein is SO important 🙂
Two of my favorite people, discussing 2 of my favorite subjects. 😀
Qh your such a sweetie. Tina is awesome and such an inspiration. I am so excite for her this weekend
Teeeehhheee 🙂
Holy moly, those are awesome PR’s! I agree with Coco…she seems so real!
She is one fast woman! She is very real and I’ve really enjoyed getting to know her. Send her speedy thoughts this weekend!
Thank You Lauren, I appreciate the kind words 🙂 I am only human!
Thanks for sharing – especially the reminder on how important it is to eat enough carbohydrates! Looking forward to reading your marathon recap!
Yes agree fining the right balance for yourself with food is key to success. Thanks for stopping by
Thanks Tina, and yes, that is something I preach on all the time, but it cannot be emphasized enough!
I find the topic of fueling so fascinating and loved reading more about Tina and how she prepares for a race. She is so dedicated and incredibly inspiring!
She is! I am so excited for her this weekend. I know she is going to crush it
Thanks so much Annmarie 🙂 Lovely words!
I love reading Tina’s blog and I love this post. Her blog is so real for such a fast runner, and there’s so much that us regular runners can relate to, like having a rough race due to fueling or feeling nervous before a big race. I love her tips and recipes 🙂
She is a great resource and I love her honesty.
Thanks Amy 🙂 I love that people are saying I am real, that is such a compliment, I wouldn’t want to be any other way. And yes, definitely nervous!!!
Good luck to Tina in Chicago!
Yes we will all be cheering for her this weekend!
Thanks Meranda 🙂
Great post! I want to be like Tina!
Ha don’t we all! She is quite inspiring isn’t she? I am trying to get my post ready for your link up tomorrow. Will email you later
Awwww thank you so much Smitha 🙂 That is so kind of you!
She is such a talented runner, wish her all the best for this Sunday!!
She is great and such an inspiration
Thanks Christine, all this support means so much!
i’ve read tina’s blog before and she is awesome. this was a great feature — i loved hearing her strategy behind racing and preparing. good luck tina — i’ll be cheering you on this weekend!
Thanks! She is pretty great and so motivating
Thanks Courtney, I am glad you enjoyed it, and I appreciate your support 🙂
Great post! This was really interesting. I loved the last question too. I guess I always assumed elite runners don’t get nervous because, well, they’re the best! It’s good to know that all runners worry about the same things.
Yes we all do worry about the same things. It was really interesting to me too. Thanks for commenting
Thanks Jennifer! Yes, I definitely get nervous, and definitely worry about the same things as everyone else…..especially about bathroom issues, hoping I don’t have an emergency situation this weekend!
Great interview!!!! I am always curious and find elite athletes as a great inspiration! I really enjoyed learning more about her eating and pre/post race habits.
I really think more runners, especially newer runners need to pay attention to what the elites do. Not because we will all be elite. But their training methods on different scales for each athletic ability are really key and smart advice! I think it would help so many people realize they are overfueling, carbo loading wrong, and not giving their body rest as needed, etc..
So great, I really enjoyed reading this today!!!!
Totally true! I also really liked reading about her recovery. I know I could use some work there.
Thanks so much Kristy, happy to help, and if you wanted to do a post on it sometime, just shoot me an email. I think you brought up some very good points here, and I am sure others would be interested! You are so right, and that is exactly what I hope to do with my blog, show people how they can be the best they can be!
I kinda really love Tina’s posts! haha super excited she’s being featured!
Thanks! She’s great and I’ve enjoyed getting to know her. Go Tina!
Thanks Carmy 🙂 You are so supportive!
AHHHH! I love reading interviews of elite athletes that are normal people. They have the same concerns, rituals, and race day nerves we all have. Thanks for a great interview.
absolutely! They are normal people too and that is refreshing to see. Thanks for stopping by.
Hahah thanks Larisa, yes, I am normal….well other than running what most people would consider crazy! Glad you enjoyed it 🙂
This is such an great interview! It’s always interesting to read about what athletes eat. A pancake post race meal does sound good 🙂
It is really interesting and I loved how normal she sounds.
Thank you so much 🙂 I am glad you enjoyed it! Pancakes are amaazzinngg, especially with lots of syrup 🙂
Great interview! It is really interesting to read tips from a real runner! I bet the interview was a lot of fun and I am sure Tina would be great to meet in person!
We are all real runners! I did really enjoy interviewing her and getting to know her these past few months.
Thanks Mary Beth 🙂 It was fun to answer too, and you can always email me. I am happy to answer any questions 🙂
Great post! I’m always fascinated by what the elites do!
I know it’s so fun to read about what the “real runners” do and how we can learn from them
Thanks Julia, I don’t think we are too different to anyone else….well, hopefully I helped show that 🙂
This was great and I love that she encourages to take 2 weeks off from all activity after a marathon. You can be sure that is what I will be doing after MCM. Great post.
Great it’s good advice for sure!
Thank you Sue, and YES! That is one of my most important pieces of advice, it is SO important to allow the body time to recover. Glad you believe in it too 🙂
So interesting Deborah and (fellow Brit) Tina! Thank you for sharing – great post! I have been wondering about Skratch myself recently. I think I might try that next training series. I’m also liking the idea of 2 weeks off after MCM too…. definitely a tip I’m looking forward to trying out.
Yes I was hoping you would adopt her recovery plan! 🙂
Alexandra, you are British too? How cool 🙂 Glad you enjoyed! Skratch is great, and actually tastes good too! I think you should take the time off, and embrace it fully. You will be amazed how much better you feel….after the few days of awkwardness passes, your fitness will bounce right back!
TINA amazes me! She is in such peak shape, and she’s definitely got a smart head on your BUFF BOD!!!!
I know she is so inspiring!
HAhaha thanks Gigi! Awww shucks, you are making me go red 🙂
Wow, great tips! I’m in awe of her running times. Good luck in Chicago Tina!
She is pretty impressive isn’t she?!
Thank you Steph! I appreciate the support!
Great interview! I loved reading all the details of how an elite fuels and deals with pre race nerves! Thanks so much for sharing this and for linking up with us!
It is fun to read about how the elites train and to know that they get nervous just the same as we do!
Thanks April 🙂 I am glad you enjoyed it!
Tina is my hero!! LOVE HER!!!! HI TINA!!! Great interview. Love to read how she excels at what she does. Those times though – 16 minute 5K? WOW!
I know I realized she could run in full marathon in the same time it takes me to run a half!! Super girl!
Awww thanks Diatta! You are too kind! Hahah, well it took a lot of time and hard work to get there, but I am proud! I appreciate your support!
This girl is AMAZING!! I need her to coach me! 🙂
ooh wouldn’t that be nice 🙂 I would love that too! Thanks for stopping by
Thanks Brittany…..maybe I should start coaching? 😉
FANTASTIC POST! I love Tina. She writes one of my most favorite blogs and always give such fabulous advice.
She is pretty awesome! Thanks for stopping by and don’t forget to root for her on Sunday
Awww thanks so much Lauren, you are too kind!
So fun to learn more about Tina! I need to check out Genucan. I’ve heard good things about it from several sources.
She is pretty great! I’ve heard a little about Genucan too let me know if you try it.
Thanks so much 🙂 Yes, genucan is definitely wonderful. I was hesitant at first, but I love it now!
What a great interview! I love reading and learning about elite athletes. 🙂
Thanks! She was great to talk to and has some helpful advice for all of us.
Thank you Rachel, glad you enjoyed!
Really good interview and I didn’t know she was from England. I’m trying to meet up with her at the finish line this Sunday. #wowlinkup
Thanks! I hope you get to meet her. Didn’t know you were running it as well. Good luck to you too.
Girl no LOL. I’m in therapy for my knee. My girlfriend is running it so since I live in Chicago, I thought it would be good to meet another wow blogger.
oh ok! LOL Just figured you were running it too! Hope you get to meet Tina. And hope your knee is healing. Being injured sucks huh? I spent all last winter out with a stress fracture.
Thanks Sheila 🙂 I sure am! Hope to see you sunday!
What a terrific interview! I love reading about the routines elites follow and seeing that they, too, have pre-race jitters. Best of luck in Chicago, Tina!
It is so interesting to read about how elites train and Tina was a great person to interview.
Thanks Kate 🙂 I appreciate the support!
Great info thanks for sharing! I am in awe of Tina so this was super interesting! #wowlinkup
She is pretty awesome indeed! Don’t forget to cheer for her on Sunday!
The fact that you admitted to maybe not feeling good, getting beaten, etc. was so meaningful to me!! Sometimes I look at elite athletes and think “they must just know they are going to rock it”. Love that you’re human, too!! 🙂 It’s great to learn from our mistakes, especially race fueling… I learned that the hard way my last half.
She is so down to earth and honest that’s one of the things I really admire about her.Thanks for commenting and cheer for her on Sunday!
What a fun post and special treat to get to know Tina even better. Thanks for this great interview! #wowlinkup
She was great to talk to-love her!
Contrats to Tina! Sounds like she was in a position to finish in a great time. My hubby competed and it went well for him! #wowlinkup
Yes I think so! Congrats to your hubby as well. Thanks for stopping by!
Thanks for posting this. It is always good to see what everyone else does to stay hydrated and fueled for their runs. I LOVE Body Armor. It is my and my hubby’s choice for hydration. I also am a big fan of almond milk to make sure I get my calcium in. #wowlinkup
It was great to interview her and see how the real runners do it!