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| Quack |
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Good luck (and much... fun? Hm...) tomorrow!
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| eurodonkey |
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But let's adjust that slightly from a saturated fat bomb. ;-) [/quote] I didn't mean to eat nothing else, nor every day - but an egg or 2 slices of lean bacon is not that great a sin in the scheme of things. I eat an oat cereal, yogurt and fruit about 5x per week, and I really appreciate our family cooked breakfast on the weekend. (If I just did my Sunday run I'll have the bacon, eggs, toast AND my usual cereal...) The problem with the 'healthy' breakfasts is the protein. If you burned 1000 cals before breakfast and you want to replace all that with a reasonable carb/protein mix (4 cals/g each) you need to get about 50g of protein down you. Which means one hell of a big handful of walnuts. There's a reason why farm workers eat a cooked breakfast. |
| Quack |
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I'm probably a bit harsh on the bacon, I admit. :-) 80+mpw leaves wiggle room for fun foods. Your point is good, but it's reason to steer away from the normal sugary breakfast cereals and to things like oatmeal (or better, quinoa - if you happen to have some around). 3/4 cup dry steel-cut oats: 450 calories; 81g carbs, 12g protein. Add 2oz walnuts, 183 calories, 8g carbohydrate, 8g protein. Total: 89g carbs, 20g protein, about 20g fat, in a total of about 650 calories. (Scale appropriately or add other foods to get to the 1000 calories total). I don't see the reason to try to get 50g of protein in after a 10 mile run. If breakfast is 1/5 of the calories for the day and, post-workout, is a little more carb:protein, you're heading to about 90g+ of protein for the day total. At 75kg bodyweight, that's well into the sufficient protein range. |
| Impossible Dream |
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Thanks for the great posts eveyone. I'll find some time for a proper response tomorrow. Meantime, here's my weekly summary: 1/23 - 1 hr 40 min in the am 1/24 - am 30 min, pm 62 min progression run; push ups and core work 1/25 - am 30 min, weights, squats/lunges, core work 1/26 - push ups, core work, pm 60 min run 1/27 - am 30 min, weights, squats/lunges, core work; pm 60 min 1/28 - am 30 min, push ups and core work; pm 74 min steady run, did a bit of miscalculating in my head running a rolling loop in a local park and thought I was running around 8.5 or 9 miles when it actually turned out to be 10. Did my last loop of the park at 6:40 pace, but other than that, it was all steady and very comfortable. 1/29 - am weights, 34 min run; pm squats/lunges, core works, 68 min run Weekly totals were 11 sessions for a total of 70 miles. Overall, I'm starting to feel fit and I'm feeling energetic and motivated most days. I'm looking forward to this local 5k in a 2 weeks if for nothing else to give myself a little trial and have the basis to assess where I'm at. Have a great Sunday all! |
| Quack |
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Wanted to quickly thank phys and euro for the nutrition reading recommendations. After reading both "racing weight" and "nutrient timing", I figured I should try taking in some calories during my long run this week. Holy #*%@. I hadn't realized how either calorie deprived or somewhat dehydrated I'd been getting by the end of 2 hours. I'd been feeling fairly tired by the end of my long runs, but attributed it to increasing my overall mileage. I was wrong. I took a bottle of gatorade along with me today on an 18 miler (7:22 pace) and ended it feeling (comparatively) great. Legs were a little sore in spots, but I had tons of energy afterwords, and I don't have the same post-run-brain-sludge that I often get after long runs. And, germane to the weight discussion, I'm way less hungry afterwords than I normally am. I've rarely bothered bringing fluids along during the winter, but I owe you both for getting clued in. Phys, I checked the Miami results - hope you're okay! |
| eurodonkey |
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You're right, I think I intended to say 20g, aiming for a bit over a fifth... I didn't actually realise there was so much protein in oatmeal. I tend to eat a readymade oat cereal with yogurt on it (they sell it in the supermarket next to my office), and fresh fruit or juice. Now that I do the math, looks like I'm up to 15g already... |
| laughingostrich |
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Just be careful if you are training for a marathon. If you are, you want to train your body to burn fat by depriving yourself of carbs during the long run. If you aren't, then the gatorade is good. |
| PhysMech |
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ID, looks like a nice week there and I'm glad to hear you are feeling fit and energetic. I have raced quite a bit in the last year and feel good about that. Glad to see you planning some. Some of the races have been less than full efforts and they have actually shown me more about where I'm at than full efforts might have. By the way, I'm fine after the marathon this morning. Was feeling great and rapidly pulling the pace down when I started tightening in the hamstrings around mile 12. Then cramping, etc...blah blah blah, you know the scenario. This has never happened to me at that point in any run, even in training. Weather was perfect and I was barely sweating or breathing when this happened. I have come to the conclusion that it was either a salt or electrolyte imbalance/deficiency or something to do with the Power Gels I took this time. A few questions: What does it mean when you eat something REALLY salty, but it barely tastes salty at first? Then it finally starts tasting salty near the end? This happened after the race. Yes, I put a ridiculous amount of salt on some french fries on the way home from the race to collect some data. If a gel pack contains electrolytes, is there enough to help or prevent a lack of adequate sodium/electrolytes? Can you perhaps take TOO MANY of these on race day to create some kind of imbalance, particularly in the opposite direction (too much electrolytes)? There is a diet change that I made around mid November that might explain why I was somehow out of balance today. But this change has been huge in so many positive ways I've been waiting for any possible placebo effects or something to share this with you all (explain later, but soon). |
| eurodonkey |
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Very relieved to hear you're OK. I bet you do some great races in the next 6 weeks now...
It's funny you mention that. I remember a similar thing during London 3 years ago (undertrained, temp rose to 28'C, got quite dehydrated and cramped in quads, and walk/jogged the last 6 miles). With me it wasn't specifically saltiness, just taste buds gone - I was chugging Lucozade the last 8 miles, and eating everything in sight at the finish, and simply not noticing the taste. I'd go for the simple guessplanation that you are dehydrated, mouth all furred up, and your taste buds are fried - or your brain is distracted with other sensations - for a little while. Just start a thread asking if anyone else has strange taste sensations at the end of a marathon....should get lots of answers within hours..
Renato Canova posted about this in a thread somewhere here. He said for a while his top marathoners were preparing for a hot marathon by practising with all the special drinks, and it went badly, and now they just take water. Going from memory, some arguments on the thread (maybe not all his) were that (a) water is standard and available everywhere. (b) no mental stresses if your drink isn't in the right place at the right time (c) the 'isotonic' thing is unimportant as the limiting factor is actually chucking a reasonable amount down your neck, not absorbing it from the stomach. I remember that nobody had gels when I was a youngster, and even the sports drinks were not that widely distributed (I did London in 1986, and again in 2008), yet everyone ran better then. I don't solely blame the gels though...;-) |
| Impossible Dream |
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PM, Sorry to hear your race didn't go well. I'll say keep your head up and keep going after it. You're a level headed fella, though, so I'm sure you've got it under control. Switching my schedule this week and have put in 2 longer session in the early am so far. I was feeling fatigued at the end of my Sunday run, but to be expected with only 5 hours sleep and an 8 miler the night before. Our little guy is sick, so what can I do? Felt better this morning with a bit more sleep. My foot to toe joint is still giving me trouble. I'm hoping to avoid taking days off, but that might be what it comes down to. Have a great day all. |
| eurodonkey |
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I know half of letsrun would flame me for this, but I've learned to respect sleep. When things get crazy at home/work I don't hesitate to cut back to one easy run per day, or even take a break. You can train through it, but I am not convinced your body recovers/adapts well when there are other heavy stresses. If anything I see this as even more important than nutrition (he says, ducking and running for cover...)
Are you sure it's the shoe seams? Can you switch back to an old pair for 2-3 days to see if that eases it? It seems to me that you have changed several things recently - outdoor runs, faster runs, hill sprints which require dorsiflexion. It could be something form related due to increased/changed training, or it could be that you have been curling the toes to push the fabric up a bit and try to move the joint away from the rough part. I used to be a sports massage therapist. When a tendon is sore I always have a good look at the corresponding muscle. If it's top of the toe/foot joint, that's your shin muscles, which do get used more heavily when you run faster. Try sitting on the floor, back leaning against a sofa, and knees bent 90'. Get a little oil on your hands and rub the fronts of the leg upwards, softening all the outside-shin muscles a little. Or just lean over at work and rub your shins through your trousers while at rest. After a couple of minutes you'll probably find many agonizing points in both shins which can cause referred pain down into the foot (most runners do!) but the key point is whether the one with the sore toe is worse. If so I'll try to write up some stretches for it later. |
| PhysMech |
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ID, sometimes you don't have to run to train to run faster. Some stuff I do, which don't require running: - While standing in place, lift left knee and touch with right elbow. Obviously, follow with rt. knee and left left elbow. Optimize the motion until you are really using some important running muscles. Can also include calfs, glutes, and core muscles. You can also walk while doing this. Try going 100m with strong muscle contribution. Should be about 300 steps, so good luck with that. :) I'm only laughing because I do this drill often. - Stand with feet shoulder width apart. Take a smallish step forward so one foot is ahead of the other, but still under its hip joint. Keep feet pointing ahead and parallel to each other, as if you were running. Now squeeze isometrically, using glutes and hamstrings of one leg and hip flexors and quads of the other. Trailing leg is straight and leading leg is bent. Vary the amount of bend in the leading leg to change the range of motion being used in the hamstring. Be wary of kneecap pain starting in trailing leg if you squeeze too hard. - Stand with feet more than shoulder width apart. Now work your core and upper body using running muscles. Some examples are pumping arms like a sprinter, focusing on shoulders, biceps, and triceps. Using a heartrate monitor, I've gotten my heartrate over 180 just doing that motion. Another example is holding your arms as if you were running, but further from your body. Now focus on swiveling your shoulders back and forth, targeting your core and back muscles. Be very careful with this one at first and see how even a little bit of this one effects you the next day. My running log shows 4 days of 0 miles so far this year but no days off from training yet! (insert sound clip of a loud marine OOOHH RAAAH here) |
| PhysMech |
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Yikes, some adjustments to my last post: In the second drill, feel should be apart by the same amount as when you are running, not shoulder width. In the first drill, engage muscles until you could call what you are doing the Toeoff Buttflex Highknee Diagonal Walking Crunch. I'm probably forgetting something there but I can't think what. I think I need some salt or something. :D |
| PhysMech |
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Want to do a quick post about the Miami Marathon: They are doing an online registration event tomorrow (Feb. 1st, starting at 6am EST) with some dramatic price cuts for next year's event. If you want to register but are not sure which event to register for, choose the marathon. You actually have the option of running either IF YOU ARE REGISTERED FOR THE MARATHON and don't have to make the decision until the half marathon breakaway point DURING THE RACE. Half marathoners are not allowed to run the full however. The course is fantastic and fast. Highly recommended. The race organizers have put a "Run Famous" theme on the event I find that to be appropriate. I feel like some famous characters have showed up for me at least. There I was, running Miami. My first goal had already been achieved and I had passed the Test of Patience. Last year I got caught up in the hype of running my first major marathon and went out too fast on a slightly hot day. Last year Cramer from CNBC shows up and started yelling: "You know NOTHING!!! Nothing!!! You have NO IDEA how tough it is out here!" This year I had paced very well up to mile 12 and things were starting to look like I had a chance go for a result that was possibly more than 4 minutes faster than anything I had planned for. The weather was simply perfect and I was running exceptionally well. Then Darth Vader shows up, points his had at me, and says: "I find your lack of salt....disturbing." I thought about taking the half marathon route, but Yoda shows up and points me toward the full, saying something about learning something about running and the nature of "the force". Gotcha on the running part and thanks. I'll have to get back you on the force thing. |
| eurodonkey |
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Good drills. 95% of distance runners forget this stuff as soon as they leave college or no longer have a club coach watching them. Fortunately Pete Magill is on a mission to change this.. http://runningtimes.com/Article.aspx?ArticleID=17578 Love his videos... |
| PhysMech |
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Euro, that is a great video! Thanks! However, ID has an injured toe right now and those might be a problem when you are injured. Also, we should meet in April. I'm not going to speak about a some of the ideas about running mechanics here on this forum. But since you are a miler, I want you to know something. As I have been pursuing efficiency through running mechanics, I have found a startling speed benefit as well. At Naples, I was able to get some rest by slowing down to almost 7 minute pace for about 500m leading up to the last turn, with 200m to go. I saw I could do this without losing a position and getting some space so I would not sprint by anyone at the finish (that would be rude, IMO under the circumstances). I was able to gradually increase the pace the last 200m to at least 14s/100m before thinking it might be a good idea to shut things down. Anyway, the reason I'm mentioning this is that I only work on actual running mechanics is while running. Any drills I do right now are geared toward building strength so I can sprint faster without hurting myself. I'm pursuing a range of running events from 800m to marathon. |
| Impossible Dream |
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Well, I've decided to take off 3 sessions. Tonight and both of tomorrow's. Next run will be an easy 30 minutes on the treadmill on Wednesday morning to see how much healing power the time off and some treatment (icing/ice baths) have on this foot to toe joint problem. It isn't severe and I'm running relatively comfortably but I am starting to get some residual soreness in the shin. Sorry for the brevity the last couple of days. Life is hectic sometimes. I'll do my best to make some time for some proper replies to all this great input and advice. You all have been fantastic and I greatly appreciate you all taking the time to post here. |
| PhysMech |
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ID, I have to tell you about a food I found a few weeks ago. I'm sure there are other brands as well, but Wal Mart's Great Value line has "All Natural Apple Sauce, No Sugar Added". A 46 oz jar has only 550 calories (the sweetened version has something like 900 calories) Ingredients are apples, water, and ascorbic acid. Looked up ascorbic acid and it's Vitamin C. Well, actually Vitamin C is a form of ascorbic acid so let's say it's a good chance the ascorbic acid in the apple sauce is vitamin C. Anyway, keep some jars of this around to handle those food cravings you have mentioned. I can quickly polish off half of the jar if I'm hungry (275 calories) and I can tell you, I have absolutely NO DESIRE to eat anything for at least a couple of hours. So basically, I can go from great hunger to feeling stuffed in 275 calories. That's less than a slice of pizza. If you were hungry and ate a small slice of pizza, what would happen? One thing to note here - this apple sauce only has 10 mg of sodium per serving. So I'm putting this in my new "Low Sodium" list of foods. Training in Florida, I have learned that I cannot maintain an optimum salt balance if I only eat low sodium foods. So I'm also working on a new "High Sodium" list. I plan on posting about the November diet change today, but until then rest assured - I have every confidence that you will reach your target weight and fitness. And it will be MUCH easier than you thought. |
| PhysMech |
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ID, I hope things are going OK with you and your young one. Well, this is the change I made in November, summarized in the following document: http://www.13.waisays.com/zombie.htm Yep, got rid of wheat and dairy. By the way, there is lots of good information in that document but don't think I'm some nodding dittohead agreeing with everything the author is saying, particularly his conclusions. Wheat and dairy are foods with druglike qualities, not drugs. Not joining his cult and not really following his food suggestions, only taking what he says under advisement. This is kind of inconvenient and basically eliminates about half the grocery store and about 80% of restaurant food. I made the change very abruptly and my body sort of got pissed. There was a rough adjustment period for 4-5 weeks but it has been smooth sailing in 2011. Benefits: - Food craving have gone from uncontrollable at times to quite easily manageable. - Without the constant flood of OPs in my system, I actually experience the runners high occasionally. - Happy life experiences make me experience happiness at a much higher level. - I no longer have to hope I feel good on race day. Something else might mess it up, but my diet always makes me feel "optimal" now. - Fitness. Pretty much as fast as I want to make it happen. Disadvantages: - Replacing foods in the diet has been a challenge. As has been documented before, lots of higher sodium foods got cut. - Without the constant flood of OPs in my system, things in life that piss me off now piss me off more. Well, there it is. You know, I hope your whole family benefits from the knowlege you gain from pursuing your goal. |
| Impossible Dream |
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Just a quick update. I went ahead and took Monday PM off and all of Tuesday (from running, still did other stuff). Iced my foot 3 times yesterday. This morning it definitely felt better on my easy 30 minute treadmill run, but not 100%. I'll proceed cautiously. |