Fuel like a legend
OLD SCHOOL FUEL GRETE WAITZ’S PB- RACE STEAK
On the eve of her first marathon, in 1978, Grete dined on steak, red wine and ice cream, according to her husband, Jack. The next day she won her first of nine New York City marathons; a year later she became the first woman to run the marathon in under 2:30.
Season a fillet steak with salt and pepper and cook over medium-high heat for 4 minutes on each side. Plate up, and cover loosely with foil for 5 minutes. Serve with potatoes or rice, and antioxidant-rich red wine.
NEW SCHOOL FUEL ELIUD KIPCHOGE’S PRE- RACE UGALI
Many of today’s top Kenyan athletes, such as Olympic Marathon champion Eliud Kipchoge, fuel themselves with a traditional meal of ugali (a cornmeal-based porridge) paired with eggs or meat, and greens.
Add 150g finely ground cornmeal to 350ml boiling water. Stir until thick, so porridge holds its shape, adding up to 120ml more water, as needed, to moisten the cornmeal without making it soupy. To replicate a full Kenyan meal, serve hot with sautéed kale and stewed mung beans.
95 GO NUTS FOR A SIMPLE SNACK UPGRADE
If you find that you’re peckish between your (invariably healthy) main meals, grab a handful of almonds, as research suggests the fibre in their skins may act as a prebiotic, which will enhance the effect of probiotics (see 87-90, left).
And that’s not the only reason to choose this particular type of nut: in a study published in the Journal of Nutrition, subjects who ate 35g of almonds per day over 12 weeks lost more total fat and more visceral adipose tissue (belly fat) than those on a diet with the same kilojoules but no almonds. The almond eaters also displayed a significant decrease in diastolic blood pressure.
96 COACH CLASS
You might think that running coaches are just for elite athletes. “Not so,” says coach Jason Fitzgerald (strengthrunning.com). “A coach, whether in person or online, can help you reach goals faster and safer than using a stock plan or winging it by yourself.”
Commonwealth Games marathon bronze medallist and two-time Olympian Liz Yelling (yellingperformance.com) agrees. “A coach not only provides structure, but can tailor the plan towards your goals, maximising training priorities within your lifestyle and helping you better understand your personal responses to training,” she says. The best coaching relationships are two-way: you have someone to listen to you, and get feedback from – something you won’t get from a training journal. You’ll also have someone else to blame when you find yourself wasted after a particularly brutal training session.
97- 98 SPEED DATING
A date with a running buddy is good news for your training and motivation, but what will help you more – running with someone you have to work hard to keep up with, or someone who can’t match your pace? It all depends, says coach Jamie Adcock. “On easy or recovery days, it’s best to run with someone whose company you enjoy, who runs at your comfortable pace or a bit
slower,” says Adcock. “Trying to keep up with a faster runner during these runs would defeat their purpose and leave you fatigued, and possibly injured. However, when you’re doing speed workouts or other hard sessions, your faster pal will keep you on pace to hit your targets.”