New York, New York

NEW YORK,
NEW YORK
an insider's guide to the most
famous marathon in the world
from the experts at
Table of Contents
3
VOICES HEARD
AROUND NEW
YORK
New York City runners
and spectators share
their favorite marathon
memories, tips, and
highlights.
5
BE RACE-DAY
READY
Don’t let a race-day
blunder slow you down.
Here are our top tips to
prepare you for anything
race day may throw
your way.
7
THE CITY THAT
NEVER SLEEPS
Our insider’s guide
to the Big Apple’s
must-see landmarks,
restaurants, and culture.
9
MARATHON MOOD
Never been to the
ING New York City
Marathon? Take our
up close and personal
neighborhood tour for
a runner’s guide to
New York.
12
ING NEW YORK
CITY MARATHON
COURSE MAP
14
PASTA
PERFECTION
Think you have to shun
all carbs to keep your
weight down? That’s
what Joe Bastianich
thought, too. He was
wrong.
18
NUTRITIONAL
NEEDS
Give your body the
nutrition it needs
before, during, and
after the big day to
make your marathon
experience the best it
can be.
20
FOOD FOR
THE SOLE
Recipes to nourish and
delight the senses.
22
GRANA PADANO
One of Italy's oldest
traditions and best-kept
secrets!
Voices Heard
Around New York
NEW YORK CITY RUNNERS AND SPECTATORS SHARE THEIR
FAVORITE MARATHON MEMORIES, TIPS AND HIGHLIGHTS.
FAVORITOEN
MARATHNTS
MOME
23
ATHLETE
INTERVIEW
Exclusive interview
with wheelchair athlete
Alex Zanardi.
“I get goose bumps just thinking about
running over the Verrazano-Narrows
Bridge with Manhattan in the distance!”
– Kevin Leathers
“Frank Sinatra singing
‘New York, New York’ at the start
really gets you into the mood!”
– Jim Reed
“The turn at Columbus Circle always
makes me feel like I made it!”
– Sue Meier
OFFICIAL SPONSOR OF
“Williamsburg is awesome in its silence,
but coming off the Queensboro Bridge
onto 1st Ave is like being catapulted
onto the stage of a rock concert!
The energy there is unimaginable!”
– John Farrow
Be Race-Day
Ready
SPECTATOR
SPECTACULAR
DON’T LET A RACE-DAY BLUNDER
SLOW YOU DOWN. HERE ARE OUR
TOP TIPS TO PREPARE YOU FOR
ANYTHING RACE DAY MAY
THROW YOUR WAY.
READY, SET, RACE!
INSIDER TIPS
“It gets very cold waiting around for the start.
Bring a blanket; you can always bag check it.”
– Don Pemberton
“Make sure you get into the entry
chutes early. Otherwise it is not easy to
move up when they walk you onto the bridge.”
– Brandon Hamilton
“Bring toilet paper in case your porta-potty doesn’t
have any, and a garbage bag to sit on while waiting.”
– Maricar Acab Korff
4 GRANA PADANO
“The Queensboro
Bridge is tear-inducing,
especially if you can
manage to be there
when the elites step
off the bridge. Also, if
you get a seat on the
bleachers at the finish
line and just sit there
from the two-hour to the
four-hour mark, it will
change your life.”
– Hannah Dasgupta
“I am always moved to
tears as I watch runner
after runner head
toward the finish line.
I know what it took to
get my husband there,
so I can empathize with
each and every runner
that goes by, knowing
the incredible hard
work and dedication
it takes to make it to
that finish line.
It is just an amazing
thing to witness.”
– Donna Easter Makowski
MIND OVER MATTER
All runners battle their inner
monologue during long runs.
If you have a slight ache, try
not to dwell on the fact that
you’re dragging or your shin is
aching. Instead, find a mantra.
Realize you have control over
your thoughts, not the other
way around.
SET MEETING SPOTS
Seeing a friend or family
member can be just the boost
you need to keep going. But
with hundreds of thousands of
spectators, it can be hard to
find them in the crowd. Plan
ahead so you know exactly
where they will be watching
along the course, and what
side of the road they will be on.
Also set a meeting spot for after
the race so it’s easier to find
each other among the thousands
of tired runners crowded around
Central Park.
START OFF SLOW
At the beginning of the race,
everyone rushes through the first
mile—do not give in, as hard as
this is. Stay with your race pace
throughout the first few miles,
and you’ll have energy in the
bank when you need it.
GRANA PADANO
5
AFTER YOU CROSS
THE FINISH LINE
The City That
Never Sleeps
• Get your photo and your medal and
keep walking. You’ve just asked your
body to run for hours, and stopping
abruptly shocks the system and
encourages muscle lock-up and
blood-pooling in your legs. Try to walk
at least 10 minutes postrace to allow
your body to gradually return to its
normal resting state. Get up and walk
around 10 to 15 minutes every few
hours for the rest of the day.
• Within 30 minutes of finishing,
refuel with carbohydrates and lean
protein and salt. Research indicates
that recovery rates are faster if you
consume carbohydrates and protein
at a 3:1 or 4:1 ratio. If you can’t eat
postrace, pack a recovery drink in
your gear-check bag. It can be easier
to digest and aids in rehydration.
• Put yourself on ice soon after the
race. Ice or a cold bath immediately
begins to reduce inflammation in
your legs.
6 GRANA PADANO
OUR INSIDER’S GUIDE TO THE BIG APPLE’S MUST-SEE LANDMARKS, RESTAURANTS, AND CULTURE.
• Sip fluids throughout the day to
replenish losses. Use the “pee”
test to monitor adequate hydration
levels. If your urine is pale yellow
like lemonade, you are adequately
hydrated. Continue to replenish
fuel and electrolyte levels (sodium,
potassium). A bowl of soup is a
great recovery meal.
• Take a normal dose of an
anti-inflammatory one to two hours
postrace with food.
• Consider scheduling a massage,
but wait at least two hours postrace.
Anything sooner can cause more
soreness. Massage can have a
dramatic effect on postrace
recovery times.
• Continue to eat small meals every
few hours to continue to restock
your muscles with energy and repair
muscle damage.
F
rom atop the Empire State Building to the floor of
Grand Central Terminal’s Main Concourse, New
York is buzzing with famous landmarks, stellar
restaurants, and a thriving cultural scene that makes
the Big Apple one of the most famous cities in the
world. So make sure you set aside ample time for sightseeing.
One of the first places to visit during your stay is the Empire
State Building, 350 Fifth Ave., (212) 736-3100. Frequently
appearing in cinema and television—including An Affair to
Remember and Sleepless in Seattle—this famous landmark is a
New York City must-see. The 86th floor observatory is most
popular, with over 110 million visitors to date. On a clear day
you can see 80 miles, and all of the New York-area bridges—
some of which you’ll be running over on Sunday—plus a view
of Central Park, where your marathon journey will end. Avoid
interminable lines by buying tickets in advance (esbnyc.com).
GRANA PADANO
7
And, since the first elevator heads up at 8 a.m.
and the final descends at 2 a.m.—it’s the perfect
place to either start or end your day.
Next, head to Grand Central Terminal, 42nd
St. and Park Ave., (800) METRO-INFO. Built
during the heyday of the American long-distance
passenger trains, today it serves commuters on
their journeys to and from the city. While there,
stop by Murray’s Cheese Shop, one of New
York’s oldest cheese shops, and get a taste of
Grana Padano. Then, take a seat in the 80,000
square-foot Main Concourse and look up. You’ll
enjoy the great astronomical mural painted
by French artist Paul Helleu, a masterpiece
in cerulean blue and gold leaf depicting the
Mediterranean sky in winter zodiac, illustrated
with 2,500 stars.
New Yorkers know The Metropolitan
Museum of Art, 1000 Fifth Ave. at 82nd St.,
(212) 535-7710, has something for everyone.
With pieces ranging from 8000 B.C. artifacts
to the modern masterpieces, you’re sure to
find something to catch your attention. A local
favorite is the Tomb of Perneb, discovered in
Egypt, transported and then reassembled in the
museum. It’s a quiet place with a view out to the
obelisk in Central Park, and a welcome respite
from what may be an otherwise busy day. When
you reach art overload, revive yourself in one
of the numerous cafés sprinkled throughout
the building. There are always new exhibits
opening, so check metmuseum.org for the latest
information.
Finally, find respite from the city bustle
and visit Central Park, a city runner’s Mecca,
between Fifth and Eighth Ave., and 59th and
110th St. As the location of the finish line for
the marathon, it’s not a bad idea to get familiar
in advance. Opened in 1857, the park spans 843
acres in the heart of Manhattan. It’s also the
most visited urban park in the U.S. Wander the
walking trails and bridle paths that pass several
lakes and ponds, or take a free tour offered by
8 GRANA PADANO
the Central Park Conservatory (centralparknyc.
org). Those who know the park best recommend
exploring the north end, which the occasional
visitor rarely sees. Peek at its waterfalls, stone
bridges, and hidden statues.
During your day of sightseeing, make sure
you sample the amazing food of this robust
international city. Start your day off right with a
breakfast at Kitchenette, 156 Chambers Street,
(212) 267-6740, which specializes in home-style
cooking. A local favorite is the herb and goat
cheese omelette, served with a fresh biscuit. After
a busy morning, drop into Mario Batali’s Eataly,
200 5th Avenue, (212) 229-2560, the largest
artisanal Italian food and wine marketplace in
the world, for a bite of Grana Padano.
Then, get a true taste of Italy by heading to
di Palo's Fine Foods, one of New York’s most
famous and oldest cheese and meat shops,
located right in the heart of Little Italy at 200
Grand Street, (212) 226-1033.
The marathon is a one-day celebration of
months of training. So enjoy yourself while in
New York City and savor the view.
Marathon Mood
NEVER BEEN TO THE ING NEW YORK CITY MARATHON?
TAKE OUR UP CLOSE AND PERSONAL NEIGHBORHOOD TOUR FOR A RUNNER’S GUIDE TO NEW YORK.
N
o crowds in the world dispense marathon magic
so generously as the multi-ethnic, incredibly
enthusiastic masses that swarm the sidewalks of
New York City on the first Sunday in November.
Equal-opportunity admirers, they lavish their
praise upon Olympian and back-of-the-pack plodders alike.
But it’s not just spectator support that makes running New York
one of the most incredible experiences in sports. The course itself
is a moveable feast for the senses—the majestically arched
bridges, looming skyscrapers off in the distance, the glorious
Central Park finish.
And, closer to ground level, the sights, sounds, and vibes of
the multicultural neighborhoods make up the very core of the
Big Apple. It wasn’t always such a grand spectacle. Originally
confined to four loops around Central Park, racers could enter for
$1, and a crowd of about, oh, 100 well-wishers showed up to watch.
Bowling trophies were recycled and presented to winners, and
co-race director Fred Lebow dipped into his own pocket to
purchase wristwatches.
GRANA PADANO
9
One thing has remained constant: our
collective obsession with the ultimate event in
running, the marathon. Maybe it’s the unique
opportunity to do something big. Rarely do
average men and women—everyday athletes—
get the chance to participate in the same sporting event at the same time as the world’s best.
You’ll never play in the Super Bowl or the World
Cup, but you can run the ING New York City
Marathon, an event that gives ordinary people
the chance to experience and achieve something
extraordinary. Whatever the reason, over 800,000
runners have been lucky enough to collect their
finisher’s medals and experience it firsthand.
THE STARTING CANNON BOOMS
The race begins on the Verrazano-Narrows
Bridge, its western end arching up from the race
10 GRANA PADANO
start on Staten Island. No room for spectators—
there are already 40,000-plus runners prepared
to tramp across it. But the bridge itself—the hovering news helicopters, the pent-up atmosphere,
the fireboats spraying huge arcs of red, white, and
blue water in the harbor below—provides more
than enough electricity. As four-time New York
City champ Bill Rodgers once said: “The starting
line of the New York City Marathon is kind of like
a giant time bomb about to go off. It is the most
exciting start in sports.”
Runners stream down the bridge and into
Brooklyn, like lava from a volcano. The serious,
running-for-my-best-time marathoners are already tuned into their mile-marker splits. But
those in less of a hurry can take in the sights.
And there are many. Ethnic neighborhoods abound in Brooklyn, perhaps the most
famous being around mile 10, the Hasidic Jewish
enclave in Williamsburg. But evidence of dozens
of different cultures abounds on the lengthy jaunt
through Brooklyn—some long-established, like
Polish and Italian, but also Hispanic, Asian, and
Middle Eastern.
Next up, runners cross the Pulaski Bridge,
leaving Brooklyn for a brief swing into Queens.
Here, you can look for the accordion guy—of
Polish descent—who cranks out jaunty Irish jigs
and reels to spur on the runners. Then it’s on to
the Queensboro Bridge and into Manhattan,
where runners encounter the “Wall of Sound”
as they turn onto First Avenue. The roar of the
spectators can be heard on the approach, but
then it smashes into you—and you into it—and
it’s a wonderful thing indeed. “When you run up
First Avenue in New York, if you don’t get goose
bumps, there’s something wrong with
you,” Olympic Marathon winner
Frank Shorter once quipped.
Runners then lightly dip their toes
into the Bronx—home of the Yankees
and city recreation Mecca Van Cortlandt Park—
before heading quickly back to Manhattan. It’s a
difficult spot for runners as it’s all the way up First
Avenue, which feels a long way from the finish.
Next is a run through no-nonsense
Harlem. Don’t even think about walking on
this stretch between 135th and 110th Streets.
The citizens (some just back from brunch or
church or both) will be yelling encouragement—
and you will keep running. One runner, while
having a particularly difficult stretch, stopped
to walk for a few seconds. Shuffling by, a man
standing alone, said, rather pointedly, “Man, I
didn’t come all the way out here to see you walk.”
You know you’re getting closer to the end
when you turn into Central Park, an oasis in the
middle of Gotham. Consequently the crowds
here (at mile 23 to 25) are loud and supportive.
For dead-tired runners, though, this enthusiasm
can cut both ways.
Ah, but then there’s the turn just after mile
25 onto Central Park South, and you’re almost
there. The crowds along this stretch make it feel
like First Avenue all over again, except this time
you’re a mile from the finish.
After the final turn into Central Park from
Columbus Circle, soon you’ll see the finish-line
banner. The statue of Fred Lebow, so long the
director of this great race, is there to greet you.
Created by Jesus Dominguez, the work aptly
depicts Lebow clad in his running gear and
Road Runners cap, hand on hip, and his gaze
fixed intently on his stopwatch. So good to see
you, Fred.
GRANA PADANO
11
Course Map
New Jersey
ING NEW YORK CITY MARATHON
FINISH
26
Staten
Island
24
CENTRAL
PARK
22
21
Manhattan
25
23


ING
NEW YORK
CITY
MARATHON
START



The Bronx
1

4
3
6
5
2
8

7

BROOKLYN
9



Queens
OFFICIAL SPONSOR OF
12 GRANA PADANO
GRANA PADANO
13
Pasta
Perfection
Think you have to shun all carbs to keep your
weight down? That’s what Joe Bastianich
thought, too. He was wrong.
mouth-watering
display
of
provisions fills the counter in front
of restaurateur Joe Bastianich.
The man who presides over an
empire of some of the most renowned Italian
restaurants in New York, (including the twoMichelin-starred Del Posto), Los Angeles, and
Las Vegas, surveys the supplies: Ripe cherry
tomatoes. Inky purple eggplants. Broccoli rabe.
Zucchini. Colorful sweet peppers. Golden olive
oil. A hunk of perfectly aged Grana Padano
cheese. Sliced prosciutto. A heap of shrimp,
clams, and mussels. Bastianich gives his arms
a shake and says he’s ready to go. The celebrity
(he’s one of three judges on MasterChef) and
dedicated runner (he’s run the NYC Marathon
several times) has donned his chef’s apron to
prepare a few of his own favorite home-cooked
meals for some guests, including the dishes he
loves to eat when he’s training for a race—or
celebrating afterward. Bastianich has chosen
classic tomato-based dishes, inspired by family
recipes passed down for generations. “Pasta is
the one food I can’t live without,” he says. “It’s
the food I eat to fuel my running.” Five years ago,
however, Bastianich tried to swear off pasta for
good. He was almost 60 pounds overweight, so
heavy he had sleep apnea and showed early signs
of diabetes. His cholesterol and blood pressure
were in the danger zone. One doctor told him to
start taking medications and wear a breathing
mask at night. He didn’t like that choice. Another
doctor gave him an alternative: Lose the weight
and all his health problems would go away.
“I decided to go for it,” Bastianich says.
At the time, low-carb diets were the rage, and
14 GRANA PADANO
Bastianich assumed he’d have to give up pasta.
“Believe me, it wasn’t easy,” he says. Fortunately,
he also pushed himself to start exercising. “I come
from a family that loves to eat, not exercise,” he
says. “Being fat made even walking hard.” At
first, just a few minutes on the treadmill left him
winded. But gradually his stamina improved. “I
walked one mile, then two, then three. Then I
began to pick up the pace and started running.”
The more he ran, the less he had to worry about
what he ate. “Pasta, which I’d perceived as the
enemy, wound up sustaining me. I was eating lots
of pasta, rice, beans, Grana Padano—but no longer
worried about them making me fat. They were the
fuel I needed to run.”
By 2007, he’d lost most of the 60 pounds
his doctor had ordered him to shed. His sleep
problems vanished. His cholesterol, blood
pressure, and blood-sugar levels returned to
normal. A year and a half after resolving to lose
weight, he ran his first New York City Marathon.
“It was a testament to how far I’d come,” says
Bastianich, “and how I really changed my life.”
Thanks to running, he can eat the food he
loves. And he is a man who definitely loves food.
“For me, food is one of the great pleasures
of life—and Grana Padano brings you the real
flavor of Italy, without the added calories or
fat,” he says. “A lot of runners make the mistake
of thinking of food as nothing more than fuel.
It doesn’t matter what they put in their body as
long as it provides energy for running. For me, it’s
become just the opposite. Now that I’m running,
I’m much more concerned about the food I put in
my body. I want it to be good for me. And I want it
to be delicious.” Buon appetito.
GRANA PADANO
15
Pasta Perfect Recipes
HERE ARE A FEW OF JOE BASTIANICH'S FAVORITE PASTA RECIPES FOR RUNNERS.
POMODORO/ARRABBIATA
Pomodoro (or tomato) sauce is the base for
all of the pasta dishes featured. Use a full batch
of pomodoro sauce for each recipe.
Pomodoro sauce
1 medium eggplant, peeled, then cut into one-inch cubes
Salt and pepper to taste
4 tablespoons flour
2 garlic cloves, crushed
4 tablespoons olive oil, divided
1 medium onion, thinly sliced
1 pound rigatoni
6 tablespoons ricotta cheese
Grana Padano cheese (grate and add to taste)
Boil a pot of salted water. Heat pomodoro in a saucepan. Sprinkle
eggplant with salt. Place on paper towels to drain for 10 minutes,
then dust with flour. In a sauté pan on medium, sauté one garlic clove
in 1 1/2 tablespoons oil until golden. Add half the eggplant; sauté
until brown on the outside but tender inside. Place on paper towels
to drain excess oil. Repeat with 1 1/2 tablespoons oil and remaining
garlic and eggplant. In the same pan, sauté onion in last tablespoon
of oil until tender (seven minutes). Add to pomodoro sauce. Season
with salt and pepper. Add pasta to boiling water. Two minutes before
pasta is cooked, remove from water and add with the eggplant to the
pomodoro sauce (with some pasta water if needed to keep the sauce
liquid). Cook until pasta is tender. Divide into servings. Top each with
a tablespoon of ricotta. Garnish with Grana Padano. Serves six.
/4 cup olive oil
3 garlic cloves, crushed
3 16-ounce cans of peeled,
(whole Italian plum tomatoes, such as San Marzano)
1 teaspoon Sicilian oregano (optional)
Grana Padano cheese (grate and add to taste)
1 teaspoon freshly ground black pepper
1
Heat oil in a saucepan over medium. Add garlic and sauté until
golden brown, about three minutes. While garlic browns, pour
tomatoes into a bowl. Squeeze with your hands to break them
up. Add tomatoes and their juice to the saucepan. Add oregano
(if using), salt, and pepper. Simmer on low for 45 minutes. Add
a little water if needed to keep sauce from becoming too thick
(it should be bright red; if it turns brick red, it's too thick). To
make oreganata, simmer sauce with sprigs of fresh oregano.
Make arrabiata by adding red pepper flakes to taste. Garnish
with Grana Padano. Serves six.
ORECCHIETTE WITH BROCCOLI RABE
Make this with or without pomodoro.
Use the broccoli rabe florets and stems for
a balance of sweet and bitter flavors.
PENNE PRIMAVERA
Pomodoro sauce
1 medium onion, thinly sliced
1 medium zucchini, cut into
1
/2-inch slices, or diced
1 cup sliced mushrooms
1 cup cherry tomatoes
1 cup peas
1 yellow pepper, sliced into
1
/4-inch strips
1 tablespoon olive oil
Salt and pepper to taste
1 pound whole-wheat penne
Grana Padano cheese
(grate and add to taste)
Boil salted water for pasta. Place all vegetables except cherry tomatoes
onto a baking sheet. Add salt and pepper. Drizzle with oil. Bake at
400°F until almost tender, about 15 minutes. Add cherry tomatoes to
the vegetables and broil for another 2 minutes. Add pasta to the boiling
water. While it cooks, heat pomodoro sauce in a large saucepan. Add the
vegetables and stir slightly. Two minutes before the pasta is done, remove
from boiling water and add to pomodoro sauce, along with enough of the
pasta water to keep the sauce liquid. Stir and simmer over low-heat until
the pasta is tender. Salt and pepper to taste. Garnish with Grana Padano.
Serves six.
16 GRANA PADANO
RIGATONI A LA NORMA
1 tablespoon olive oil, divided
/2 pound fresh chicken, sliced
2 garlic cloves, crushed
1
/2 pound broccoli rabe, cut in one-inch pieces (discard tough ends)
1 tablespoon butter (or omit and use warmed pomodoro sauce)
1
/2 teaspoon red chili pepper flakes
1 pound dried or fresh orecchiette
1 tablespoon olive oil (to drizzle)
Grana Padano cheese (grate and add to taste)
1
Boil a pot of salted water. Heat 1 1/2 teaspoons olive oil in a sauté pan over
medium. Add chicken and cook, letting pieces brown on one side before
turning. Remove and set aside. Heat remaining 11/2 teaspoons olive oil in the
same pan. Add garlic and sauté until golden brown. Add broccoli rabe and four
tablespoons water. Cook until tender. Add chicken and butter (omit butter if
using pomodoro sauce). Season with dried red chili pepper flakes, salt, and
pepper. Add pasta to boiling water. Two minutes before it's cooked, remove
it from water and add to sauté pan, along with a splash of pasta water.
(Alternatively, add pasta to the sauté pan along with heated pomodoro sauce.)
Cook until pasta is tender. Drizzle with olive oil. Garnish with Grana Padano.
Serves six.
GRANA PADANO
17
Nutritional Needs
By Lauren Antonucci, MS, RD, Board Certified Sports Nutritionist and Director of Nutrition Energy
FRUIT
Aim for 3–5 servings daily to provide
adequate vitamin C, potassium, fluid,
fiber, and antioxidants. Good choices
include cantaloupe, berries, grapes,
mangos, and bananas.
GRAINS/STARCHES
(CARBOHYDRATES)
Aim for 5-9 servings daily, at least half as
whole grains, to supply fiber, magnesium,
and B vitamins. Good choices are beans,
lentils, pasta, potatoes, pancakes, quinoa,
wheat berries, and 100% whole-grain breads.
VEGETABLES
Aim for 3-5 servings daily for potassium,
vitamins A and C, fiber, and antioxidants.
Good choices include carrots, kale,
spinach, broccoli, and asparagus.
LOW-FAT DAIRY
Aim for 2-3 servings daily to provide
calcium, protein, zinc, and vitamins A
and D. Good choices include low-fat
or fat-free milk and yogurt and
1.5 ounces of cheese such as
Grana Padano.
18 GRANA PADANO
LEAN PROTEIN
Aim for 2 servings daily to provide protein,
zinc, and magnesium. Good choices
include skinless chicken and turkey, fish,
tofu, eggs, and 2–3 ounces of cheese
such as Grana Padano.
FATS
3-5 servings daily, mostly “good” or
omega-3 (anti-inflammatory) fats. Good
choices include avocado, flax, nuts,
olives, and olive oil.
HYDRATION AND
ELECTROLYTE NEEDS
DAILY FLUID NEEDS
The IOM (Institute of Medicine) has set
the AI (adequate intake) for total fluid
needs at 9 cups per day for women and
13 cups per day for men. However,
individual daily fluid needs vary greatly
with body size, exercise level, physical
condition, and acclimatization to heat.
FLUID NEEDS DURING EXERCISE
The average athlete sweats at a rate of
32 ounces per hour during endurance
exercise. However, sweat rates vary
widely with age, body size, physical
condition, and weather (temperature,
humidity). Your goal is to determine
your specific needs in training and
then to match your fluid intake to your
particular sweat rate. Research shows
that endurance athletes perform better
when they consume sports drinks,
because these replace not only water but
carbohydrates. Aim to replace (consume)
30-60 grams of carbohydrates per hour
during the marathon. Be sure to practice
drinking your race formula in training so
you’re ready on race day!
PRERUN FLUID NEEDS
Athletes should drink 8–12 ounces of
water or sports drink two hours before
beginning exercise in order to optimize
hydration status. If you choose a sports
drink, it should be 6–8% carbohydrate
and contain 110–200 mg of sodium per
8-ounce serving.
A recovery nutrition plan that provides all
of the above, such as adequate total fluid
to replace what’s lost in sweat, along with
1.5 ounces of Grana Padano (containing
15 grams of easily digested whey protein
and 540 mg of calcium), 2 slices of
whole-grain bread or 1 cup of cooked
pasta (for carbohydrates and
magnesium), and 1 cup of fruit (for
potassium, antioxidants, and water),
eaten within 30–60 minutes after a run
will help you recover faster and feel better.
ENJOY GRANA PADANO
WITH YOUR MARATHON EVE DINNER
Your prerace nutritional needs include carbohydrates, fluids, sodium, and easily
digested protein to ensure that your muscles are well stocked and ready to perform
their best on marathon day. Grana Padano provides easily digested protein to
accompany your pasta, rice, or other carbohydrates the night before your marathon.
You’ll also find Grana Padano:
• Easier to digest than meat-based proteins
• Provides calcium crucial for muscle contraction
POSTRUN FLUID REPLACEMENT
• Adds the key electrolyte sodium to your race-evening meal
Replacing carbohydrates and the fluid and
electrolytes (sodium, potassium, calcium,
magnesium) lost in sweat is crucial to
muscle recovery and immune function
in endurance athletes. Protein is also an
important component of recovery.
• Tastes great by itself or over pasta
Enjoy 2–3 ounces of Grana Padano cheese as a main course served along with your
pasta, or shave or grate 1–2 ounces over your pasta for a nutritional boost of protein,
calcium, and sodium before you embark on your 26.2-mile adventure. For a tasty and
nutritional premarathon meal, try one of the recipes on following page.
GRANA PADANO
19
Food for the Sole
WHETHER YOU’RE TRAINING FOR THE MARATHON OR JUST WANT A YUMMY MEAL,
THESE FOUR RECIPES WILL NOURISH AND DELIGHT THE SENSES.
Salad with Grana Padano-Chip
Greens have what a runner’s body needs. They are chock full of
vitamins, minerals, fiber, and phytochemicals for good health,
disease prevention, and top performance. Plus they’re packed
with magnesium, a mineral that plays a vital role in energy
metabolism during exercise.
18 ounces mixed salad leaves, washed
7 ounces finely grated Grana Padano cheese
2 tablespoons olive oil
1 tablespoons white Balsamico vinegar
Salt
Freshly milled pepper
Thinly spread the Grana Padano on a baking sheet and bake until
golden at 180°F (about 5 minutes—but be careful to watch it the
first time you bake them!). Leave to cool out of the oven. Mix oil,
vinegar, salt, and pepper into a vinaigrette, then turn the salad in
it. Break the Grana Padano chips into bite-size pieces to decorate
the salad.
Grana Padano Risotto
with Lemon, Dill and Peas
This inexpensive family favorite is ideal for comforting midweek
meals or a fueling prerace dinner.
2 tablespoons olive oil
10 ounces arborio rice
1 bunch spring onions, finely chopped
4-5 ounces dry Italian white wine
4 cups hot vegetable or chicken stock
Finely grated zest of 1 lemon
3 ounces Grana Padano cheese, finely grated
6 ounces frozen petit pois or garden peas
Small bunch of dill, chervil, or parsley, chopped
Shavings of Grana Padano cheese
In a very large frying pan or saucepan, heat the olive oil. Add the
rice and sauté gently until it looks translucent, about 5 minutes.
Add the spring onions and cook for 2 more minutes. Add the wine
to the rice and cook gently until it has been absorbed, stirring
frequently, then add about one quarter of the stock with the
lemon zest. Stir and simmer gently, add further stock to the rice
as needed, to keep it moist. Stir from time to time until it is tender
(about 20-25 minutes to cook). Add the Grana Padano cheese
and petit pois or garden peas. Cook for 2-3 minutes, then stir
through most of the dill, chervil, or parsley.
20 GRANA PADANO
Swordfish Carpaccio with
Rosemary-Flavored Oil and
Grana Padano Cheese Shavings
Several studies have shown that the consumption of omega-3
fatty acids present in fish can help reduce the risk of death
from heart attacks and strokes, which is why the American
Heart Association recommends eating fish twice per week.
Omega-3 fats also reduce inflammation, which is helpful to
runners battling overuse injuries or arthritis. In addition, fish
is a good quality protein, which runners need to help muscles
recover from daily workouts.
10 ounces thinly sliced swordfish
2 sprigs of rosemary
1.5 ounces extra-virgin olive oil
3.5 ounces Grana Padano Cheese shavings
Salt and pepper, to taste
1 clove of garlic
Arrange the swordfish slices on a plate with the Grana
Padano cheese shavings. Fry the unpeeled clove of garlic
and the rosemary in the oil. Remove the garlic and pour the
hot oil over the swordfish. Add salt and pepper and serve
immediately.
Toasted Bruschetta
This simple but tasty snack is perfect before a light afternoon
workout. The olive oil is a great source of monounsaturated fat,
which helps keep LDL (bad cholesterol) down. Research shows it
also contains an anti-inflammatory substance called oleocanthal,
which is important for heart health. Olive oil’s anti-inflammatory
effect can also help ease stiffness after a race.
4 slices Ciabatta or Toscano/Pugliese bread
3.5 ounces grated Grana Padano cheese
3.5 ounces chopped cherry tomatoes
Few basil leaves
Olive oil
Garlic (optional)
Lightly toast the bread slices. Rub with a little oil and garlic.
Divide the grated cheese between the slices, leaving some
for the topping. Spoon some cherry tomatoes on top and
decorate with a few basil leaves. Sprinkle with the rest of the
Grana Padano and put under the broiler until the cheese is
melted and golden. Serve immediately with shavings of Grana
Padano on the side.
GRANA PADANO
21
Grana Padano
ONE OF ITALY’S OLDEST TRADITIONS AND BEST-KEPT SECRETS!
I
talians have enjoyed Grana Padano
cheese for almost 1,000 years. In Italy,
it is enjoyed more than any other cheese;
with bread, with a glass of wine, over
salads, with soups or pasta, or as a snack.
It takes 4 gallons of Italy’s finest partially
skimmed milk to make 2.2 pounds of
Grana Padano cheese.
Runners can enjoy the many benefits of
Grana Padano:
• 1 ounce of Grana Padano contains more protein than
12 ounces of milk
• 1 ounce of Grana Padano provides more than 360 mg
of calcium (36% recommended Daily Value for adults 19-50 years old, 27% for 9- to 18-year-olds)
• Ounce for ounce, Grana Padano cheese contains more protein than beef, chicken, fish, or beans
• 1 ounce of Grana Padano cheese has only 120 calories
• Grana Padano is lactose-free
* Percent Daily Values are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on
your calorie needs.
It’s important to eat snacks containing both
carbohydrates and lean protein, such as a piece of
fruit with 1–1.5 ounces of Grana Padano cheese,
to help you feel your best. A 1-inch (1-ounce) cube
of Grana Padano contains only 120 calories but
packs in 10 grams of protein, 360 mg of calcium
(36% of the recommended adult Daily Value —
more than a glass of fat-free or low-fat milk), and
2.7 mg of zinc (22% of the Daily Value), and it
makes a great snack any time of day.
• Mid-morning: 1.5 ounces of Grana Padano
and 1 sliced apple or pear.
• Mid-afternoon: (for morning runners):
1 sliced tomato (or 6–8 cherry tomatoes),
1–1.5 ounces of Grana Padano, 2 teaspoons
of olive oil, dashes of vinegar, salt, pepper,
and fresh basil (if available).
22 GRANA PADANO
Alex
Zanardi
Former Formula One
driver Alex Zanardi,
who survived a life
changing car crash in
2001, will compete in
the ING New York City
Marathon 2011.
Or
1–1.5 cups of sliced strawberries topped with
1 ounce of crumbled Grana Padano and drizzled
with balsamic vinegar.
Pre-evening run: 1–1.5 ounces of Grana
Padanoon 2 slices of whole-grain bread with
sliced tomato (or topped with 1/2 cup tomato
sauce and toasted).
Post-afternoon run: 1 whole-wheat tortilla
with 1–1.5 ounces of Grana Padano and sliced
peppers or spinach, heated in a microwave or
skillet.
Your story is so
inspirational. What
inspires you?
Well, first of all thank you–
your question includes
a compliment. I think
inspiration comes everyday,
from small and large things.
I could name a guy like
Oscar Pistorius to give you
an answer, but in reality the
mother who wakes up early
to dress her kids, goes out in
39º weather and puts a meal
on the table is inspirational,
too. We’re surrounded by
great examples; we just need
to recognize them.
What keeps you
motivated?
Just trying to do things is
a great way to find new
motivations. When you try,
you always get a result that
can be the leading factor to
adjust your focus and then
try with even more
enthusiasm. Sometimes,
especially if you think that
your starting point is
disadvantageous, you may
feel reluctant to proceed.
But if you are an optimist,
and I definitely am one, then
this problem does not exist.
What is your training
schedule?
I always workout at least five
days a week.
What makes the
ING New York City
Marathon different than
any other marathon?
The marathon is the event
of the year in the most
glamorous city of the U.S.!
What is the most
memorable part of
the course?
No doubt the start. Going
across the VerrazzanoNarrows Bridge, you’ve got
no excuses. You either have
it, or you see the strongest
guy disappear immediately.
What is your favorite
thing to do while
visiting NYC?
I love spending time with my
family, and seeing the look of
surprise in my son’s eyes as
we walk the street corners.
What is your favorite
memory of the ING New
York City Marathon?
Well, in 2007 I was amazed
by, not only getting cheered
from start to finish by the
public, but by the fact that
many times in those cheers
I could hear the name “Alex”
shouted by someone who
probably remembered me
from my IndyCar days.
What is your favorite
pre-race meal or
restaurant?
Certainly the night before
the race I tend to eat pasta,
but in general the few days
before, I avoid heavy protein
meals like steak, and stick to
with egg whites, Italian ham,
and Grana Padano cheese
(which is an excellent boost
20 minutes before the start
of the event, especially on a
cold New York City morning
at 5:30 a.m.).
What is your goal
for the 2011 NYC
Marathon?
I could go around it trying to
find a modest way to say it,
but my goal is to try to win it.
What is your advice to
others running NYC
for the first time?
Start slow, and to the
Italians: Don’t take the
underground to Manhattan…
it wouldn’t be very sportive!
GRANA PADANO
23
GRANA
PADANO
OFFICIAL SPONSOR OF