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Kristi Spence – Utah Running Expert


Kristi Spence               Masters of Science, Registered Dietitian

Sport Dietitian

TOSH Sport Science

Elite Athlete: Half-Marathon/Marathon

Kristi Spence is a registered dietitian and works with youth, recreational, and elite athletes at The Orthopedic Specialty Hospital (TOSH) in Salt Lake City. Through individual consultations as well as a series of monthly cooking clinics and nutrition education lectures, Kristi shares her passion for food, cooking and healthy eating with people of all backgrounds.

She completed her master’s degree in Nutrition at the University of Utah in 2007 and earned her undergraduate degree from Princeton University in 2001. As a lecturer in the University of Utah’s Division of Nutrition, Kristi’s Healthy Weight for Life course addresses issues in weight management, healthy living, and sustainability. Kristi is also the dietitian for Athletic Republic, an international athletic training program. At Princeton, Kristi competed on the varsity cross country and track and field teams, captaining the team in 2000.

Still a competitive distance runner, Kristi qualified for the US Olympic Marathon Trials with a personal best time of 2:45:38 in the 2006 Chicago Marathon. She was 20th at the 2007 New York City Marathon and competed in the 2008 Olympic Marathon Trials in Boston. Kristi is able to draw upon personal experiences with sport and nutrition to advise people of all ages.

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This entry was posted on Friday, January 1st, 2010 at 3:36 pm and is filed under Utah Running Experts. You can follow any responses to this entry through the RSS 2.0 feed.

9 responses to “Kristi Spence – Utah Running Expert”

  1. sherrie wayment says:

    how do i need to adjust my training schedule for running multiple marathons (one a monthe for 4 months). i haven’t been able to find training schedules for this kind of running. I don’t know when to taper, how to do speed workouts, etc. i am trying to get under 3:30 for one or all of the races. I also want to know how often i should do gu or gels during the race. i have run more than a dozen marathons, yet i still can’t figure it out. If you have any advice that would be great!
    Oh ya, if you know of any running studies i could be a part of that would be awesome too.
    thanks,
    sherrie wayment LOVE2RUN

  2. […] Kristi Spence MS, RD, CD Sports Dietitian Share var button = document.getElementById('facebook_share_link_140') […]

  3. Hi Sherrie,

    The short answer is yes, you would want to adjust your training based on the number of races you plan to run and the frequency with which you plan to run them. The marathon distance takes a toll on your body and without adequate recovery you will not be properly, rested, refueled and ready for the next one. That said, I would think seriously about running one per month, especially if you are trying to set a personal best. I am a pretty firm believer that you can only really “race” 2-3 marathons per year – the incredible effort it takes to do well in a marathon (training: including mileage and speed work as well as recovering adequately) is quite taxing. Not knowing your current training schedule, it is difficult to make specific suggestions or comments – I am also not a coach, and consulting with one would be a great place to start. Paul Pilkington [Lora Erickson, and Janae Richardson], [members] of UtahRunning.com’s expert panel [offer] coaching services and may be a great resource for you to develop a training plan specific to your needs.

    Regarding during-race nutrition. It does take a lot of practice. I like to start fueling with gel or Gatorade at about the 40 minute or 10k mark of the marathon. By starting early you get a head start on preventing glycogen depletion. I recommend taking a Gu about every 35 or 40 minutes during the race. If you are taking a Gu (or other gel product), don’t double up with a sport drink – instead, consider alternating gel/sport drink. The reason for this is that too much carbohydrate in your gut can cause gastrointestinal distress, and running to the Port-A-Potty is undesirable, not to mention that it costs precious time. The body can only absorb between 40 and 60g of carbohydrate per hour during exercise. Use whatever carbohydrate-rich foods you like and tolerate well as the delivery system. A single Gu shot has 25g of carbohydrate. An 8oz cup of Gatorade typically has 14g of carbohydrate. Check the packages of other sport foods (i.e., Clif Shot Bloks, Sport Beans, Gu Chomps, PowerGels) to get an idea of the carbohydrate contents of various foods. The last and perhaps most important piece of advice I can offer is PRACTICE! Try out some of these tactics during your long training runs – the specific formula that you come up with is what you will want to employ during the race.

    To adjust with more specifics, I would suggest making an appointment with a sport dietitian to discuss further if necessary.

    Kristi Spence MS, RD, CD

    Sports Dietitian

    TOSH Sport Science

  4. […] Kristi Spence – MS, RD, CD Sports Dietitian Share var button = […]

  5. […] with. Beth and I have been winging it for years but we wanted to get expert advice so we met with Kristi Spence, a sports nutritionist with an Olympic-level athletic background. Although I have sought […]

  6. I am not sure where you are getting your information, but great topic. I needs to spend some time learning more or understanding more. Thanks for wonderful info I was looking for this information for my mission.

  7. […] Kristi Spence – Masters of Science, Registered Dietitian | Sport Dietitian | TOSH Sport Science | Elite […]

  8. Cheris E says:

    Do you coach marathoners? My friends and I are looking for a local coach.

  9. Cheris, if you are looking for a running coach Janae Richardson (janae@utahrunning.com), Paul Pilkington (ppilkington@weber.edu), and Lora Erickson (lora@blonderunner.com) are UtahRunning.com Experts that are currently offering private coaching.

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