Evening Edge

On July 4, 55,000 runners will hit the pavement to run in the world's largest 10,000-meter road race, The Atlanta Journal-Constitution Peachtree Road Race. The Atlanta Track Club tells us that 55,000 runners will burn 34 million calories during the 6.2-mile run. So what does that mean for you if you plan to be among them?

Do you need to carbo-load or suck on energy gels to get you through the race? The average runner will burn about 620 calories during the road race, but that doesn't count the extra walking at the start and end. So a typical recreational runner might burn 800 to 900 calories — impressive, but when you consider that 1 pound of fat stores 3,500 calories, it is easy to see why carbo-loading is unnecessary. A sound eating and fluid plan will get you through just fine. So let's break it down:

What should you eat and drink in the days leading up to the race?

Make sure your diet contains plenty of quality carbohydrates — carbs that contain vitamins, minerals and fiber. Runners need carbs to fuel their run. For breakfast, the tried-and-true whole-grain cereal with milk, topped with fresh blueberries or a banana, will provide not only carbohydrates but protein, B vitamins and potassium.

At lunch, grab a sandwich made from whole-wheat or pumpernickel bread and top with turkey, chicken or tuna and vegetables for crunch and fiber. If the veggies don't give you enough crunch, add some baked chips — the extra sodium in the chips will help replace the salt lost in sweat.

For dinner, stick to a runner's best friend: pasta. Pasta topped with marinara sauce or vegetables will help your muscles and liver store glycogen — the carbohydrate needed to power your run.

Drink plenty of fluids — cool water is well-absorbed — leading up to the race. Your urine should be a pale straw color (more like the color of lemonade than apple juice) if you are well-hydrated.

What should you do the morning of the race?

When the alarm goes off early on the Fourth, think fluids more than food. But the most important thing is to not try anything new; this is not the time to try a new flavor of sports drink or an energy bar. If you usually drink coffee in the morning, go ahead and have one small cup, but drink a glass of water along with it and remember it may mean a stop at the portable toilets near the starting line.

If you want solid food, try something easy to digest — I found that a cup of instant grits and a small cup of coffee, washed down with 20 ounces of water, got me through the race just fine. Foods higher in fat (doughnuts, bacon and eggs) take longer to digest, and the goal is to have an empty stomach during the run. You want blood flowing to your muscles, not to your gut to digest your breakfast.

How can you stay hydrated?

Take advantage of the 500,000 cups provided by the track club. As you approach the water station, grab a cup and sip on the water as you run the length of the table. A good rule is to drink 5 to 10 ounces every 15 minutes (a large gulp equals about 1 ounce).

What should you eat after the race?

Drink plenty of fluids and grab a sports drink to replace sodium. Drink enough to produce light-colored urine before you start celebrating with alcohol. Enjoy the holiday cookout, but don't overdo it. You did something great for your body, so enjoy the foods in moderation and start dreaming of next year's Peachtree!

Penne Pasta With Tomato-Pepper Sauce

4 servings

Hands on: 20 minutes | Total time: 20 minutes

A spinach salad with mushrooms, black olives and a tangy balsamic vinaigrette would complement this easy, fresh-tasting pasta nicely. And if you could use some more protein and flavor, feel free to increase the Parmesan or add a handful of shredded mozzarella cheese.

16 ounces penne pasta

2 tablespoons olive oil

2 tablespoons minced garlic

1 small onion, chopped

1 large red bell pepper, chopped

2 large tomatoes, seeded and chopped (about 3 cups)

1/4 cup fat-free half-and-half

1/4 cup freshly grated Parmesan cheese

1/2 teaspoon freshly ground black pepper

Salt to taste (optional)

In a large pot, cook pasta according to package directions. Drain. In a large skillet, heat oil over medium-low heat. Add garlic and onion and cook until the onion is soft, adding a little water to the skillet if the mixture seems dry. Add bell pepper and cook for about 2 minutes, or until tender-crisp. Stir in the tomatoes. Remove from heat and let cool for 1 or 2 minutes. Return skillet to the heat. Gradually stir in the half-and-half, Parmesan and black pepper. Reduce heat to low and cook until heated through. Season with salt, if desired. Serve over pasta.

— Adapted from "5 a Day: The Better Health Cookbook" by Elizabeth Pivonka and Barbara Berry (St. Martin's Press, $15.95 paperback)

Per serving: 536 calories (percent of calories from fat, 15), 18 grams protein, 93 grams carbohydrates, 6 grams fiber, 9 grams fat (2 grams saturated), 4 milligrams cholesterol, 116 milligrams sodium.

Editor's note: This article was originally published in the AJC in 2004