The Marathon Fueling Double
Workout - The Marathon Fueling Double
- 10min @ 9'05''/mi
- 0.0mi @ 8'05''/mi
- 10min @ 9'05''/mi
- 10min @ 9'05''/mi
- 0.0mi @ 8'05''/mi
- 10min @ 9'05''/mi
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Intro: Matthew Choi’s video What I Eat After Running 10 Miles | Austin Marathon Prep EP01 covers practical strategies worth exploring in your own training. To get the most from these techniques, we’ve summarized the key takeaways and how to apply them immediately. Watch the full video for complete context and additional tips.
Key Points:
- Breaking a 10‑mile run into two shorter sessions (like 6 miles in the morning and 4 in the evening) reduces accumulated fatigue and protects your body from excessive stress.
- Before each run, drink water, consume a potassium source, and spend 5 minutes on mobility (single‑leg hops, squats, reverse lunges, knee hugs).
- After running, eat a combination of carbohydrates, protein, and fat; shoot for 1 g protein per pound of body weight (around 190 g for a 190‑lb runner).
- Reliable protein choices: eggs, grass‑fed beef sirloin, steak, salmon, and protein pancakes or shakes.
- Don’t skip electrolytes (magnesium, sodium) and consider a small caffeine hit (espresso or matcha) to support recovery.
Workout Example:
- Morning session – 6 miles at an easy pace (roughly 1 minute slower than race pace).
- Evening session – 4 miles at the same easy intensity.
- Warm‑up (5 minutes): 20 single‑leg hops, 20 squats, 10 reverse lunges on each side, 10 knee hugs.
- Post‑run nutrition: 3 eggs (≈ 18 g protein), 6 oz grass‑fed beef (≈ 45 g protein), ½ avocado, and a complex carb serving (oatmeal or rice).
- Daily nutrition strategy: sip electrolyte water throughout the day, add a caffeine shot if desired, and drink a protein shake to reach your 190 g protein goal.
Closing Note: Put this double‑session approach and recovery nutrition into practice right away. Adapt the paces and serving sizes to match your current fitness and food preferences using the Pacing app. This setup will leave you feeling fresher and more energized as you prepare for the Austin Marathon. Enjoy the miles!