Starting with a repeat from last week: If you have not yet written a letter to your friends, family and co-workers asking them to sponsor you in your efforts on this team, do it now.  Click here for tips from week 4 on how to write an ask letter. There is truly no better way to make a difference for our beneficiaries. 

It’s time to start thinking outside the box to reach all the audiences that you have access to.   Your purpose should be to spread the word about Steps Together to drive participation and solicit sponsorship.    

1.    Does your company have a corporate newsletter that might feature a story about you?  

2.    Does your church have a newsletter they mail to members? Can you speak about the walk/run at church on a Sunday morning?  

3.    Does your child's daycare or nursery school have a monthly flyer that might include a blurb about the walk/run and your participation? 

4.    Have you contacted your local news media to write a story about your participation on this united team?   

5.    Have you asked your close friends and relatives to reach out to their networks on your behalf?   This is a great way for people who cannot contribute financially to support your effort. Make it easy, write the letter for them, all they have to do is drop it in an email and press end.    





This week we take nutrition a step further and focus on the timing of your meals as they relate to your longer workouts.   Please note that this is unique for every walker/runner that you meet.  We have included what we do merely for informational purposes.



1.    The night before dinner should be a higher carb meal that is moderate in fiber, low in fat.  It should be consumed with plenty of fluids.   Pasta, rice, lean protein, cooked vegetables and fruit are all great options.   

2.    Overeating the night before will bog you down.   Consider a large lunch the day before followed by a typical sized dinner for your appetite.

3.    Drink until your urine is clear.  

In our house we saute chicken in olive oil, add water and instant brown rice and then crack a few eggs over top before serving.   We add a bit of salt and pepper and it's a great prerace meal.



1.    Eat a good breakfast. Ideally you want to consume 1.5 grams of carbs per pound of body weight.  Fiber should be limited but include a little fat and a little protein.

2.    If you have digestion issues, wake a bit earlier to get the nutrients in. 

Pre Meal #1:  2 slices of toast or 1 small bagel, 1 large banana, 1 tbs jelly, 1 tbs peanut butter, water.  390 calories, 75 g carbs.

Pre Meal #2:  Add 1 cup of fruit yogurt and 4 oz of 100% fruit juice to Meal #1.  750 calories, 150 g carbs.   

Pre Meal #3:  1 cup orange juice, 3/4 c grape nuts, 1 large banana, 1 c fat-free milk, 2 slices of toast with 1 tbs peanut butter, 2 tbs jelly.   895 calories, 147 g carbs.

Mike eats pancakes and bananas, Courtney eats whole grain toast with peanut better and jelly and a banana.

** If there is a long duration between breakfast and your workout, you may want to have a snack before your workout.  Great options include fruits, bagels, raisins, low-fat yogurt or a high-carb beverage like Gatorade.   Avoid high-fiber and high-fat foods as they can cause stomach upset.

We like bananas, bagels or the chocolate energy bar made by powerbar. 



1.    Drink, drink, drink.  You need the hydration to cover the distance but you also have to learn how to drink while exercising.   At a minimum, we recommend several gulps of water every two miles or every 15 minutes for distances over 6 miles.   

2.    Drink early in your workout, long before thirst sets in.    Think of your body like a sponge.   When you dip a dry sponge in a bucket of water and pull it right out, it's not that wet as it needs to soak to absorb the water.  You never want your body to need more than a quick dip in a bucket to stay hydrated. 

3.    You need to find a carbohydrate-electrolyte replenishment option for intense workouts lasting more than 60 minutes.   This is something you want to train with as your body must learn how to digest it.   It is key that you are replenishing your carbs/electrolytes before you feel the need or "hit the wall".  Think of your energy level as a flat line that you want to keep constant over the entire distance.  Continually add fuel to keep the line straight across. Once it dips indicating an energy loss, it takes more supplements to get it back.  These products can be hard to digest so it's key that you take them with a few sips of water.

Some Hydration Pack Options:

Fuel Belt & Camelbak Water Carrier


Some Replenishment Options:


Sports Jelly Beans:

Shot blocks:



1.    Eat within 30 minutes of completing your workout.  This is when your body is screaming for nutrients and failure to provide them will impact your recovery. 

2.    You may not feel like eating or drinking but force yourself to have something even if it’s just a banana and a drink.

3.    Remember to refuel, rehydrate and then celebrate.

4.    Consider a recovery drink option such as Endurox.

5.    Your post workout meal should look much like your pre workout meal such that includes carbs and protein.  Pasta, rice, vegetables, fruits and lean meats.

We like whole-wheat pasta and turkey meatballs after our long runs.