what to eat at 70 miles/week??

ibfood

Pretty simple-basically just eat the food pyramid

I'm hitting about 85 mpw right now and my staples are:

turkey sandwiches on whole wheat bread

Skim Milk

FF Cottage Cheese

Tons of apples, bananas,and grapefruit

Healthy amount of vegtables (I try to eat a variety)

Oatmeal

Potatoes

Yeah, I guess that's about it,

i eat pasta, pizza, pop-tarts, oranges, bananas, grilled cheese, shakes, and various other foods...i find i can eat about as much as i want at higher mileage like 70-80 and my weight stays pretty stable

For breakfast, generally 1 or 2 bowls of cereal and I snack throughout the morning on bananas, apples, oranges, and maybe some peanuts and sunflower seeds, carrots whatever is easy and healthy. Lunch is generally a turkey and cheese sandwich on whole wheat or some leftover pasta from previous night. More healthy snacks throughout the afternoon. Dinner is whatever the wife fixes. We try to keep it healthy but pizza is my biggest barrier to eating right.

And beer scattered through the week nites. Though if I am trying to shed a pound or two I will substitute decaf coffee.

Just stay away from the pure junk food and you will do OK.

Im currently running 75 mpw. Should I be taking Iron Supplements? I have heard to both take them and some people say it is bad if not prescribed by a doctor. I'm also trying to put on about 5 lbs which is near impossible for me. Im 5'10 about 117 lbs. I do pushups and situps. What can I eat to gain some weight?? Thanks

Also im running the Boulder 8k race what should I eat while im out there for the weekend to not get altitude sickness or any other sickness.

other guys running 70mpw: what do you typically eat during a day?

I'm gunning for 100 this week, so eating a bit more than at 70. Here's today which is fairly typical.

prerun: coffee, packet instant oatmeal w/ flax seeds

AM 6.5 miler

breakfast: juice, 1 egg on rye toast, cereal w/ banana, blackberries, trail mix, lowfat yogurt, almond milk

lunch: roasted salmon, 1/2 baked sweet potato, broccoli rabe, beet-cucumber salad, roasted mixed veg

snack: oatmeal raisin cookie, mint Snapple ice tea (rare)

PM 10 miler

dinner: pasta w/ low fat chicken sausage & peas & mushrooms, green salad, juice

Might snack on an apple with some peanut butter later if hungry. Or sorbet.

so the Oklahoma coach is cool w/ that?

Ostrich eggs. Raw.

Bagels are my staple food, supplemented by things that can be put on bagels: peanut butter, cucumbers, turkey, etc. Whenever you're craving some kind of greasy horrible junk food, eat a bagel first. Then you'll find you no longer want the junk. This is the key to feeling good all the time.

bagels are good, but i'd say my staple food is cereal. can't go wrong with a bowl of LIFE

Less you're too fat.

Whole grain cereal.

Skim and low fat milk.

Bananas, apples, berries.

Lean meat-chicken, turkey.

Yogurt.

Fish.

Nuts.

Clif Bars.

Low Carb Ice Cream.

Dark Chocolate.

Red Wine.

Salad, spinach, brocolli.

What I ate yesterday:

Prerun- 1 slice raisin bread

5.5 mile run

Breakfast- bowl of oatmeal

2nd Breakfast- 3 eggs scrambled, two slices whole grain toast with blackberry jam, 3 cups coffee with half and half and sugar.

Lunch- Bagel with hummus and cucumbers

10 mile run

Left over chicken vegetable curry, extra cup of rice

Dinner- French toast, sausage and apple sauce

Desert- Ice Cream and 22 oz beer

Just the facts here. I probably should get in more fruits/veggies, but there you go.

Change your training, not diet:

Drop one day of running per week, add about 15 minutes or two miles to each of your other weekly runs and then implement a weight program on your "off" day (Rotate two weight-lifting routines that group like-exercises). Make both excercise routines that you cover all your major muscle groups.

I have been doing this (also run 70 miles per week) since retiring from competitive marathoning about three years ago and I found I got a nice muscular frame while maitaining low body fat, (more like a pro-soccer player rather than a marathoner).

Don't neglect at least one mini-speed workout (about two miles worth) weekly and keep a long run going, too.

Try this wrote:

Change your training, not diet:

Drop one day of running per week, add about 15 minutes or two miles to each of your other weekly runs and then implement a weight program on your "off" day (Rotate two weight-lifting routines that group like-exercises). Make both excercise routines that you cover all your major muscle groups.

I have been doing this (also run 70 miles per week) since retiring from competitive marathoning about three years ago and I found I got a nice muscular frame while maitaining low body fat, (more like a pro-soccer player rather than a marathoner).

Don't neglect at least one mini-speed workout (about two miles worth) weekly and keep a long run going, too.

Hmm...sounds like a good idea, but I'm a college runner and it's difficult to independently change up the training, you know? Any other suggestions?