Fuel 2 Run

Personalized sports nutrition and coaching solutions for endurance athletes of all abilities. Optimize your health and performance!

Katie Kissane has a diverse experience as a runner and endurance athlete. She has dedicated many years to endurance sports. As a sports dietitian she provides an individualized approach to help her clients improve both performance and health.

About Katie

An athlete's full potential will not be realized without proper training, recovery, AND nutrition. Nutrition is key to peak performance, sustained energy, maximized recovery, health and longevity, and the prevention of both disease and injury.

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I did finish the Tucson marathon a few weeks ago but have not posted yet for a few reasons. First, my race did not go as planned, and second, the holiday stress was a bit overwhelming when we returned.

I know the marathon is a special beast. Anyone who has run a marathon knows that all of the stars have to align in order to have a perfect race. There are so many factors that can either make it a great day or a terrible day. Despite being in shape to run under 3 hours, this was not my perfect day. I got sick a few days before with a bit of a GI bug/virus. I say "a bit" because the symptoms were not obvious. Just some aches and nausea and upset tummy. My son had similar symptoms a week earlier, and he seemed to recover quickly, so I tried to remain optimistic. The day before the race, I woke up feeling better, so I was in good spirits despite google telling me it was a bad idea to run a marathon so quickly after feeling ill.

Marathon morning I woke up feeling okay, but I did have nausea and found it hard to eat my breakfast. Everything else seemed okay, and I did the usual pre race routine. The race started, and I felt okay but started to have waves of nausea staring around mile 3. It was not so bad that I felt I needed to slow down. However, by mile 13, I had to use the porter potty. I was hopeful it was just a matter of getting back on pace, but by mile 16, it was obvious things were not going well. I started getting stomach cramps and started feeling warm, like my core temp was rising. So by mile 18, I knew it was not going to be my day. It was a matter of survival and finishing the race at that point.

So after 8 miles of jogging, feeling too ill to keep up with my race day fuel plan, and 4 more porter potty stops, I finished the race in 3:12:30. I spent the next 3 days unable to eat much and suffering the consequences of running a marathon while under the weather.

Now, after two weeks of minimal training/ recovery and as I head into a new year, I'm trying to decide what I want to accomplish next year. Do I go for that elusive marathon PR or focus on another goal?

#tucsonmarathon #marathontraining #mastersrunner #runningafter40 #marathon #runnerslife

I did my 20 mile long run yesterday, and due to the weather, it looks like I'll need to do another workout tomorrow morning, so I'm deploying all the recovery tactics! I don't recover as quickly as I used to. #recovery #marathontraining #tucsonmarathon #runningafter40 #mastersrunner

NYC Marathon - final thoughts: They say that in a marathon, the race starts at mile 20. I don't think this is exactly the truth, but the last 6 miles can make or break your goal. In my race, this is when things started to get tricky. My calves and hamstrings were on the verge of a cramp, and this forced me to slow down to avoid having the muscles seize up. I thought it might go away, but the feeling never went away, so I was just hanging on. The hill before heading into Central Park didn't help.

I ended up running about 70 seconds slower than my PR, which was frustrating. I gave it all I had and went for it. I also realize that I underestimated the course. The crowds and uneven terrain of the city streets would have been impossible to mimic in my training, and the ups and downs of the course were more challenging than I anticipated. I knew it was possibly the hardest marathon of the world majors and is not known as a fast course, but I went for it anyway.

Despite the challenges, I did run a very well paced race until the last 4 miles when my pace slowed. My nutrition was on point. I took my carb loading seriously and got in about 50 grams of carbs per hour during the race. There may be a few things I experiment with, including getting my carbs closer to 60 grams (or more) per hour. I also need to figure out my cramping situation. It could have been muscular and lacked the preparation of running on pavement (most of my running is on gravel roads) or just the challenges of the hills. I also wonder if electrolytes were an issue. I learned from my experience in Boston that I need more electrolytes, so I was diligent about drinking the Gatorade on course and took in about 1-2 electrolyte chews per hour. This was also a cooler race, so I didn't think I would need more than this. Either way, I am plan to analyze my sweat sodium content and dial in this aspect of my nutrition.

#nycmarathon #nycmarathon2024 #mastersrunner #runningafter40 #motherrunner #runnermom #fortcollinsrunning #fortcollinsrunningclub #tcsnycmarathon #marathonrunning

NYC Marathon race recap #2: The first 8 miles of the race felt good and not overly crowded. The energy of the crowd cheering was exciting and helpful, and I was feeling good and optimistic. However, once we got to mile 8, the three different color waves (I was in the orange wave) came together, and the streets narrowed a bit, and it became more congested. This is when I felt I was slowing down behind crowds of runners and then trying to speed up to make up time. It was hard to be consistent with my pace. It was also harder to get to the water and Gatorade.

I kept plugging along and felt good, but my pace was a little off at the halfway point. I was still at a pace to get under 2:59 at this point, so I decided to go for it.

The Queensboro bridge was another hill and was tough, but it offered a respite from the noise and crowds. I felt okay and was still optimistic at this point.

My nutrition was on schedule, and I was feeling okay. My stomach felt kind of full/uncomfortable at the start, but I was doing okay at this point, and I thought I was doing okay with hydration and electrolytes.

Getting back into the crowds, it did help energize me for a bit, but then I started to become a bit overwhelmed with the noise. By mile 18, I could feel the fatigue in my legs, and the potholes and manholes and uneven pavement were more noticeable.

I was optimistic until about mile 20-22 when my legs were feeling like they were on the verge of cramping. This is when the race got tough.

#nycmarathon #nycmarathon2024 #fortcollinsrunning #fortcollinsrunningclub #motherrunner #runningdietitian #runnermom #runningafter40

NYC Marathon race recap part 1: I can't believe it's over. All the planning and training and the day finally arrived. This race was incredible, amazing, but also overwhelming. I loved it, but I also struggled.

I don't have any photos at the start because I did not bring my phone. This is the most complicated race start I have encountered, but I prepared myself well. I took the Staten Island Ferry and bus to the start. I met some awesome people who helped me navigate the starting area. There were people everywhere, but it was well organized. There were lots of bathrooms, so that was 👍. It was a lot of waiting around sitting on the grass and trying to stay warm, calm, and focused.

The Verranzano bridge at the start of the race was one of my favorite parts. We could see the city skyline as we crested the top of the bridge (hill 1), and I could hear the footsteps of the runners and breathing, and it was peaceful but also emotional as I realized I was finally starting the race I had anticipated for so many months.

The race has three different starts, so it was surprisingly not as crowded as I anticipated for the first few miles. The roar of the crowds was audible as we exited the bridge and headed to the city. That was also so amazing. I was getting into a groove and feeling good, and the pace felt good. I just had to stick to my race pace and try to look around and take in all the sights of New York City and the crowds.

#nycmarathon #racerecap #motherrunner #nycmarathon2024 #fortcollinsrunning #irunforfun #runningdietitian #runnermom #mastersrunner

I haven't been posting much lately. Not because there hasn't been anything to post, but mostly because I've been busy balancing life with marathon training.

The New York City Marathon is fast approaching, and last Sunday, I did a bit of a tune-up race. The Fall Equinox half marathon was a great race with many fast female athletes. With the warm-up and 5 mile cool down (only photo of me smiling), it ended up being 20 miles for me. This race gave me much needed confidence as I have about 5 more weeks of training before the marathon.

I don't want to post too much about my time goal, but let's just say I'm hoping for a personal best.

Now, I've just got a couple more long training weeks with a few more 20 milers, finish dialing in my nutrition for race day, and then a proper taper.

#marathontraining #nycmarathon #motherrunner #keepgrinding #runnermom #mastersrunner #fortcollinsrunning

Another track race today, and I improved my mile time by about 11 seconds and 800 meter time by maybe 5 seconds. The second photo is the time clock right before I finished the mile.

All this track running had me curious what my times were from high school (I didn't run the mile or 800 at CU because coach Wetmore pegged me as a 3k to 10k runner from the start). Of course, I didn't write any times down or keep track. I did scour the internet and found a time from the year 2000 for the 1600 (slightly less than an exact mile) of 5:24. See photo 3.

So I'd love to keep working on improving my time and maybe even get close to my 1600 meter time from this race in high school, but maybe next summer. Now it's time to focus on my 10k time and then transition to marathon training.

The very last photo is of my finishing "kick" in the 800. I was hurting a bit at this point 😆😬

#trackrunning #trackrace #motherrunner #mastersrunner #runningafter40

#continuousglucosemonitor #cgmforathletes #mastersrunner #datanerd #biohacker #glucosemonitoring

Speed sessions on the track are something I avoided after running in college. I think I was burned out from running on the track, but now I am enjoying the speed sessions and have a new appreciation for the track.

I am also surprised at the age of 41 that I still have some speed in these legs. Today was 10 x 200 meters in prep for another 1 mile track race this Saturday. I'm looking to try to beat my last mile time of 5:46 a few weeks ago.

A few things I'm doing differently now that I'm older (and wiser 😉) include focusing on recovery and sleep, taking creatine daily, and this morning I added some red powder (with beets) and collagen pre-workout. I plan to share more about my training, nutrition, and recovery.

#mastersrunner #runnermom #runningafter40 #trackrunning #runningdietitian

I ran in jean shorts today! We went to Rocky Mountain National Park to escape the heat, and I was excited to do some trail running. However, I forgot my running shorts, so I had to improvise. I also noticed the mountain lion warning in all of the bathrooms. This had me a bit worried, but there is always a risk when trail running, and this includes animal encounters (both good and bad).

I stuck to popular trails near the campground and Bear lake. Plus, I started my run at 8:30 and not at sunrise. Despite this, I couldn't help but look behind me a bit more than usual.

This got me wondering just how often mountain lions attack and, in particular, trail runners? Was there a recent attack in RMNP I wasn't aware of? All things I can look up, I guess. I'm curious what others would do if they noticed this warning?

#RMNP #rmnptrails #trailrunning #mountainlioncountry #runningafter40 #runningdietitian

I'm surviving the heat wave we have here in Colorado. It's going to be 103 F today🥵. Today I got out around 7:30 AM to go for my run and it was almost 80 degrees already when I got home. Yesterday, I was not able to get out for a run until 10 AM, and as you can tell by my face in the second photo, it was not pleasant.

I would love to get out the door for my runs in the summer by 7 am but due to my husband's work schedule and the fact my son can't be left alone yet, I have to either wake up by 5 am to run or wait until 9 or 10 am. Sleep is so important for me, so waking up before 5 am is not usually an option for me (although I do thos on occasion).

To keep cool I bring a handheld water bottle with ice, wear light clothes if possible, make loops by the house to pour water on my head and of course just slow the pace and watch my heart rate. I also make sure to replace electrolytes before, during, and after my run.

I'm curious if anyone has any good tips for running in the heat (besides waking up earlier, which is obvious)?
#runningintheheat
#runnermom
#runningafter40
#fortcollinsrunning

The Fourth of July started with the Firecracker 5k in Fort Collins. My time of 19 minutes and 4 seconds was over 1 minute faster than my time last year. My legs didn't even feel that fresh so it made me wonder what I might be capable of on a day on a day I felt amazing. I'm so excited about the progress I am making and hungry for more. I'm hoping to break 19 minutes in the 5k but that may have to wait as I switch gears and start training for longer distance events.

Next up will be a 10k in August, half marathon in September, then the marathon in November.

#mastersrunner #runningafter40 #keepgrinding #motherrunner #fortcollinsrunning #fuel2run #runningdietitian

I had way more fun at the track meet this morning than I expected. I surprised myself in the mile and decided to jump in on the 800 meter race. I'm excited to focus on some speed and see if I can get a better time for both races in the next track race on July 20th.
#fortcollinsrunning #fortcollinsrunningclub #trackrunning #mastersrunner #motherrunner #runningdietitian

For global running day I'm sharing a photo from the Steamboat half marathon this past weekend. It was not exactly the day I was hoping for but a I managed to finish under 1:30 despite several factors that prevented me from getting a proper pre race recovery (all outside of my control). It was a beautiful day and I managed to be the first female master athlete.

I have been a runner for over 28 years now and have learned that not all races go the way I hope. I've been putting in quality training and was set to run at least 2 minutes faster than what I ran. It might seem frustrating to spend so much time training for the race to not go as planned. I love the process of training and the daily grind of putting in hard work. So I'll keep grinding and running because I love it.

#keepgrinding #globalrunningday #onward #runnermom #runhappy #motherrunner #runningdietitian #fortcollinsrunning

This year I'm doing Deadcember. Today I was able to do part of the workout outside and got pretty creative with the backwards sled pull portion of superset 2. #deadcember

My relationship with running has been a journey since having my son about 3.5 years ago. I used to be able to go for a run whenever I could fit it in around my schedule. Trying to figure out how to fit it into my life with my son was easier early on when he enjoyed the running stroller and I could time it around a nap. As he got mobile (and did not want to be strapped in a stroller) this stopped working so well. I just kind of had to do it when I could fit it around childcare and work which made it hard to be consistent with training. I just was kind of running and lifting to stay in shape. There was no rhyme or reason to it and that was actually great for a while. In fact, it was freeing to not have to stick to a training schedule.
Recently, I've started missing the running community and the satisfaction of training and racing. So after a brief injury in February and March I decided to start getting serious about training again. Last weekend I did my first actual race in like 5 years. It is hard not to compare to my prior fitness level. Gaining fitness is a process and it won't happen overnight. My goal is to be fit and fast in my 40s. How fast is still to be determined.

#motherrunner #upandrunningpt #fitat40 #momrunner #momswhorun #runningdietitian #runninglife #running

Theo and I did a turkey trot this morning. Happy Thanksgiving!

#motherrunner #momrunner #turkeytrot #5krun #strollerrunning

My running has taken on a new meaning for me over the past 3-4 years since my pregnancy and becoming a mom. It's crazy to think that it has been 5 years since I competed in the Boston marathon in 2017 and that crazy summer or racing a Spartan race and winning my first 50 mile ultra.

I have always used running as a way to cope with stress and anxiety but it used to also be a competitive outlet for me as well. Now with the time constraints of being a working mom, I find that I only have enough time and enery to run for "fun" and most of my runs are a way to decompress at mostly a zone 2 pace.

As I contemplate what running will be for me moving forward I do feel the urge to train and race again but I am trying to figure out what that will be and if I am okay with just simply finishing a race vs trying to win it or race a PR. As I near my 40s I also find myself wondering what is best for my longevity in the sport of running and life.

So far I don't have an answer so I'll just keep doing what feels good.

#justkeeprunning #runnermom #onefootinfrontoftheother #whyirun #runnerforlife #running #iamarunner

My home gym has been such an asset during COVID and since becoming a mom. No time wasted driving to the gym plus I have all the equipment to myself meaning a more efficient workout in less time. I can also fit in a workoit even if I only have 30 minutes in between work and clients. I'm not sure I'll ever go back yo the gym. I do miss the swimming pool though.
#homegym #homegymlife

My office this morning plus a protein-rich breakfast.

🌞Starting the day with plenty of sunshine helps positively influence the circadian rhythm which can impact hormone regulation and appetite.

🍽Starting the day with a protein rich meal helps ensure adequate protein intake and help with satiety and energy levels throughout the morning.

#myofficetoday #northerncolorado #proteinpacked #sunsout #breakfasttime

This month I'm on a roll. I have been doing the #deadcember workouts from @sorinex_deadcember, rowing about 12,000 to 14,000 meters per week and running 20 to 25 miles per week. The home gym is almost complete so no more wasting time going to the gym. I've really learned how to be productive. Having a 2 year old and trying to balance work, fitness, and mommying is a constant challenge.

#homegym #strongmom #runnermom #runnermomlife #deadlift #iliketopartyandbypartyimeandeadlift

I did a fun little 🤣 workout this morning testing out some UCAN products. I ran 12 miles, but broke it up with a 2000 meter row at mile 4 and 12. I mixed the energy drink with a little orange LMNT for added sodium and tried the salted peanut butter bar (which was really good). Felt great the entire time! I liked breaking up the run a little too. Thanks for the samples!
#ucan #ucanenergy #runningdietitian #momrunner #runnermom #fuelyourrun

This afternoon I was hoping to go for a run and had to change my plans as I looked out the window and saw some storm clouds rolling in. I did some rowing and squats instead. I feel so grateful to have the space and equipment to get a good workout, regardless of the weather. Strength training is so important for endurance athletes so I dont view a missed running day as a setback, but rather an excuse to work on my weaknesses. #noexcuses #healthylifestyle #moveeveryday #strengthtrainingforrunners

I was able to get in a little trail running while we were up in Steamboat. I love the trails and wish I could get out on them more often. It felt sooo good to be out in nature.
#trailrunning #momrunner
#runnersofinstagram #runnermomlife #fortcollinsrunning

The perfect breakfast companion! I love these relaxing mornings and being able to make pancakes for breakfast with my son.

What the heck do I have on the back of my arm? It's a CGM (continuous glucose monitor)! Last week I inserted my CGM sensor from @nutrisenseio and I'm getting all sorts of data on my blood sugars. This includes how my body reacts to certain foods and how certain workouts, stress, timing of meals and sleep impact my blood sugars. I'm using it to make better decisions for recovery from workouts and overall health.

Picture 3 is a snapshot of my data and picture 4 is my meals so far today. The red arrow is my breakfast. I ate oatmeal (60 grams of carb) with Greek yogurt, almond butter, and grain free granola. I was surprised that I didn't have much of a spike. The two small spikes around 8 am were probably related to either the collagen in my coffee or vitamin C supplement.

The highlighted area is my workout (some kettlebell warm-ups followed by a 10.5 mile run). My sugar spiked up and stayed there for the duration of the workout. This is normal because my body was using glucose during the workout to fuel my muscles (it was not a fasted workout so I had plenty of fuel from my meal and glycogen). It was also hot outside so I'm sure that also factored in. It would be interesting to see a longer workout as I would expect my glucose to gradually decline as I ran out of stored glycogen and rely more on fat. I felt really good on my run (mostly zone 2).

I didn't see much of a spike with my post run shake (increased insulin sensitivity and muscle cells taking in sugar) so that was good (last red dot).

There was a pretty significant dip that I did feel around 1 pm (hangry). In retrospect, I should have had a lunch meal around 12:30, but I was busy with my son. I ate at 1:45 and had a big shift in blood sugar (not so good), hence the lower meal score at lunch.

I'm excited to keep using the CGM and get even more insights.

*FYI: I just started working for NutriSense, but obviously I wouldn't work there if I didn't believe the technology has the capability to help prevent disease and improve performance.

#cgm #nutrisense #glucosemonitoring
#runnermom #fuelyourrun #runhappy #runningdietitian #longrun

I was able to get some running in this weekend while we were in Steamboat visiting family. I love the trails, but when I'm home I have too much mom guilt to justify driving 45 min to an hour (one way) to do a trail run. When we are in Steamboat I can usually find trails within a mile of the front door.

The Steamboat marathon was today and although I am definitely not race ready, I did feel a little sad that I wasn't running. Maybe I'll do the half next year.
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#momrunner #momswhorun #runnermomlife #trailrunning #dietitianrunner

Happy global running day! The first photo is me today. The second is from middle school when I started running, then college at CU and the Fortitude race almost 3 years ago. It's crazy to think I've been running for approximately 26 years (there have been a few breaks, but not many). It mostly brings me joy, but it doesn't define me. It has been a struggle (college running days), but it also has helped me get through some tough times. I've been competitive on and off for many years, but currently it serves as a way to move my body and stay healthy and happy.

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