Fueling Strategy, Part 2

Last week I talked about what I eat before, during and after a run.   Today I'll let you in my kitchen for the rest of the day!  Fueling for a long run doesn't just happen the morning of the run.  It's what I eat on a daily basis.  I work hard to meet 5-8 fruits/vegetables a day, eat whole grains and lean protein.  I'm not perfect by a long shot. We rarely eat fast food and when we eat at restaurants I try to order as healthy as possible. 

Breakfast

• Most days I have a shake made with soymilk, frozen berries and Recoverite. 
• Oatmeal, I add 1/2 cup of frozen berries (heated up in the microwave first)
• Waffles - I don't have these very often, but when I do it's on a day that I haven't run because they don't have much, if any, protein.

Lunch

• Sandwiches on whole grain bread, made with turkey or ham, cheddar cheese (the real stuff, no "processed American cheese food" for me!), then layer on whatever veggies I have - pickles, tomatoes, bell pepper, pepperchinies, etc.
• Other sandwich options are tuna, chicken, or egg salad.
• Quesadilla, I especially like these with a little chicken and barbeque sauce.
• Sometimes on Sundays, when I know I won't have time to eat dinner, I'll make Sloppy Joes for a more substantial lunch.
• Soup - vegetable, tomato, chicken noodle, chicken tortilla, etc.
• Popchips are a staple around here.  Or tortilla chips and salsa.
• I'll also have an apple or orange or cup of fresh fruit.

Dinner

• Check out Friday Foodie!  I eat real food - pasta, enchiladas, meatloaf, chicken, turkey, tacos, etc.  
• We have salad with our dinners most nights of the week and a vegetable.
• During the summer we have fruit salad just about every night.
• Favorite carbo meal the night before a long run - Pizza!  Les and I both have found that it is the right fuel for us instead of a large plate of pasta.  I haven't done any scientific research to back this, it just seems to work.

Snacks

• Graham crackers
• Fruit
• Cheese and crackers
• I don't keep cookies in the house, too easy to go overboard.  I have a candy jar on the kitchen table that usually has some kind of chocolate in it.   MOST of the time, I can have 2-3 minis and be fine.  I have been known to eat more...
• I am not a nighttime snacker, AT ALL.  I almost never eat anything after dinner.  1:00 to 4:00 in the afternoon is when my snack attacks hit!

Hammer Nutrition talks about fueling the "Endurance Athlete" and Les uses that phrase often.  Would an Endurance Athlete eat that?  My answer is not always yes, but I'm working on it!

Motivational Monday

Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running. 
~ Julie Isphording, motivational speaker who ran the first ever women's Olympic Marathon in 1984

I had a great run this morning!  I was racing the clock a little to get home by 6:30 and I ran 5.03 miles in 47:29 - 9:27 pace!  That's less than 20 seconds off my marathon goal.  Of course I need to do that over 26.2 miles, not just 5!

Here's how my miles played out:

Mile 1 - 9:56
Mile 2 - 9:39
Mile 3 - 9:31
Mile 4 - 9:03
Mile 5 - 9:02

That's a FAST finish!  The above quote is how I feel this morning.  I really do enjoy running.  When I'm flying up a hill, it's just an amazing feeling.

Ave HR - 158
Max HR - 182
Calories burned - 507

MT W4

This week is a little different than past weeks.  Only 1 rest day, the mileage decreases slightly and the pace stays the same (10:04).

Here's the plan:

This is week four of training. After this week, race day will be 12 weeks away. You'll have three easy runs, one day on hills, and one day of rest. Your long run will drop back to 10 miles so you can recover from the mileage buildup so far.  On Wednesday, you’ll do a one-mile time trial. A time trial can help you track your fitness and set realistic race goals.  It's best to do this at a track, because it's flat and provides the most accurate measurement of distance. If you don’t have access to a track, you can do your trial on a one-mile stretch of road.

Sunday:  Rest Day
Monday: 4 Miles Easy
Tuesday:  5 Miles Hills
Wednesday:  Time Trial
Thursday: 4 Miles Easy
Friday:  4 Miles Easy
Saturday:  10 Miles LSD

MT W3 Results

Sunday:  Rest Day - that's what I did, although I was feeling no soreness after Saturday's run.

Monday: 3 Miles Easy (10:04 pace)
Result:  7.06 miles in 1:11:27, 10:07 pace.  I was well rested and decided not to take it easy.  I threw in several hills, one that has portions over 15% grade.  I felt great!

Tuesday:  5 Miles Hills
Result:  6 miles in 59:47, 9:57 pace.  I didn't run the toughest hills in my neighborhood, but I did get in some good climbs and felt good considering yesterday's run.

Wednesday:  Rest Day

Thursday: 5 Miles Easy (10:04 pace)
Result:  6.01 miles in 58:03, 9:40 pace!  The first half was very flat, then I had some rollers.  Felt great after a rest day.

Friday:  5 Miles Easy (10:04 pace)
I ended up not running at all.  Les had to go to Santa Barbara for work.  Since he had been gone all week, I decided to tag along.  I probably walked 3-4 miles, but I didn't wear my Garmin so I didn't count them.  I was already ahead of my planned miles for the week, so I wasn't worried.

Saturday:  12 Miles LSD (10:04 pace)
Result:  12 miles in 1:56:34, 9:42 pace.  This is the longest I had run in a very long time.  My slowest mile was mile 10 at 10:31, followed by a 9:09 for mile 11 and 9:16 for mile 12.  Finished strong!
Ave HR 147
Max 169
Calories burned: 1207


Total miles for the week:  31.07
Total planned:  30.00

Weight loss goal:  10 pounds
Lost this week:  0.5
Total lost: 2.5

The pounds are not flying off, but I'll take slow and steady.

100!

Only 100 more days until my marathon!  Eeeeeek!!

 

I ran 6 miles in 58 minutes yesterday.  9:40 pace.  My last two miles were 9:05 and 9:13.  I know I'm getting faster...  O2O here I come!

Fueling Strategy

I'm sure this won't be the last time I write about the subject of fueling, but here are some things I've learned that work for me.

First, all of my fuels come from Hammer Nutrition.  We have used their products for years.  Les used Hammer fuels as his only source of nutrition during his two Death Ride outings.  I figure if he can complete 11 1/2 hours on the bike with this stuff, it's good enough for a four hour marathon.

An important thing about Hammer products - they do not use sugar in any of them, so there is no "flash and crash."  Their products contain complex carbs that provide steady energy.

There is no way to replenish all the calories I burn while out running.  I burn approximately 100 calories a mile.  The body can only absorb about 200 calories an hour during strenuous activity.  Anything over that and serious GI issues are going to happen.

It's important to drink water, but hyponatremia (overhydration) is as dangerous as dehydration.  10-20 ounces of liquid per hour is about right, depending on the heat and exertion level. 

Before I Run
Since I run first thing in the morning (5:30 am) I usually don't eat anything if I plan to run less than an hour.  I've learned that I have enough stored that I don't need anything.  If I'm planning on running 75 minutes or more, I will have one serving of Hammer Gel (80 calories.) 

During the Run
Anything over an hour, I take a small water bottle with me, with just water.  More than 75 minutes, I carry a larger water bottle with one scoop of Heed (100 calories) and a serving of Hammer Gel (80 calories).  There are several parks in town where I can stop for water.  As my mileage increases, I will need to carry additional Heed and Hammer Gel in my pocket to add to my water.  I keep my water intake steady by making sure I drink each mile. 

After the Run
No matter how long I run, I always have Recoverite (85 calories/scoop) when I get home.  Most days I blend it with 2 cups of light soymilk (70 calories/cup) and 1 cup of frozen strawberries (40 calories).  Depending on the distance, I will have 1 or 2 scoops of Recoverite.  If I am extremely hungry, I might have some toast with peanut butter, but most days I don't need it.

MT W3

I don't plan on blogging each day about my training like last week. I thought I'd give my daily plans on Sundays, then a recap on Saturdays.  If something incredible happens, I'm sure I'll tell you all about it!

So here's the plan:

This is week three of training. After this week, race day will be 13 weeks away. You'll maintain the same routine as last week, with three easy runs, one day on hills, and two days of rest. This week's long run is 12 miles.

It's a big milestone, and it may be the first time you really feel as if marathon training is officially under way. Make sure you set aside enough time in your schedule so you don't feel rushed to finish the run and you have time to eat and rest afterward. Also, get your fueling strategy set ahead of time. On any run longer than 75 minutes, energy gels or sports drinks will help you maintain a steady level of energy.

Sunday:  Rest Day
Monday: 3 Miles Easy
Tuesday:  5 Miles Hills
Wednesday:  Rest Day
Thursday: 5 Miles Easy
Friday:  5 Miles Easy
Saturday:  12 Miles LSD

Ah, the Fueling Strategy.  That's as important as the running part.  I'll be working on a post about that soon...

MT W2 D7

Today's Plan: Run - 9 Miles LSD

You may feel strong enough to go farther than nine miles, but it's best to get in the habit of sticking to the plan. You want to establish a base of cardiovascular and muscular fitness, and add miles slowly. Ramping up your mileage too soon will lead to injury. (Pace: 10:04/mile)

Result:  10.04 miles in 1:38:11, 9:49 pace.  Since I ran 10 miles the last two weeks, I was okay with still running that distance today.  It's not the distance that concerns me, its the pace!  Next Saturday the plan is 12 miles and four weeks from today it is 15!

I did choose a harder route today, with a couple of significant climbs. Of course that makes a difference in my pace, but I made up for it on the downhills.  I really felt good today, it was about 45 degrees with no wind.  The first half was towards the west, as I made my turnaround, the sun was slowly coming up and it felt so good.

Mile 1 - 10:02
Mile 2 - 9:57
Mile 3 - 10:03
Mile 4 - 9:44
Mile 5 - 10:43 - all UP hill
Mile 6 - 9:18
Mile 7 - 8:56 - all DOWN hill
Mile 8 - 10:25 - this was another tough climb, shorter than mile 5 but hard, especially after 7+ miles
Mile 9 - 9:20
Mile 10 - 9:33

Once again, I finished strong!

Ave HR - 148
Max HR - 174
Calories burned - 1021

Total miles for this week:
Running:  31.93
Cycling:  8.30
Total   40.23


Weight loss goal:  10 pounds
Lost this week:  0.5
Total lost: 2.0

MT W2 D6

Today's Plan:  Run - 5 Miles Easy

Many runners suffer from stomach problems while running, because the gut receives less blood midrun, causing poor GI function. The longer your run, the more likely you'll experience this. To prevent digestive problems, avoid high-fiber foods 24 hours before big workouts. Dehydration and too many midrun carbs worsen stomach issues; be sure to drink plenty of fluids, and don't exceed 30 to 60 grams of carbs per hour on long runs. (Pace: 10:04/mile)

Result:  I got up this morning feeling a little sore from yesterday's run.  I purposely dialed it back a bit knowing I have a long run planned for tomorrow. 6 miles at 10:22 pace, not record breaking, but pretty steady.

Mile 1 - 11:04
Mile 2 - 10:04
Mile 3 - 10:11
Mile 4 - 10:40
Mile 5 - 10:15
Mile 6 - 9:58

I think it is significant that my fastest mile was my last mile.  Finishing strong is one of my goals.

Average HR - 137
Max HR - 157
Burned 611 calories

MT W2 D5

Today's Plan:  Run - 5 Miles Easy

If you're returning to running after a few days off, dial back your pace. It will take a little extra time to get loose and feel like you're in rhythm again. Just stick with it and you'll get back on track in no time.
(Pace: 10:04/mile)

Result:  I got up this morning and knew this was not going to be an easy run.  It's windy!  I decided I might as well hit some hills since I didn't think I would be very fast.  Here's how it played out:

Mile 1 - 10:32 - not bad, I had a few tailwinds.

Mile 2 - 11:02 - this was the toughest.  There is a hill that is about a quarter of a mile with an average 10% grade.  It's steep and I was running right into the wind.

Mile 3 - 10:35 - at the 3 mile mark my average pace was 10:41.  I really didn't know how much I could shave off in just two miles, but I decided to run all out and find out!

Mile 4 - 9:20 - now we're getting somewhere!

Mile 5 - 8:46!!!  I was watching my average pace drop, drop, drop.

The final result:

5.04 miles in 50:38 for a pace of 10:02!

Average HR - 147
Max HR - 165
Burned 507 calories

MT W2 D4

Today's Plan:  Rest Day

Don’t worry about losing your fitness on rest days. Rest builds strength, reduces fatigue, and prevents injuries. Since most running injuries come from overuse, a day off at least once a week can help prevent a three- or four-week forced layoff down the line due to a strain or a stress fracture.

Result:  I was undecided about taking a rest day when I went to bed last night.  I feel like I just took one!  Plus our weather forecast was for cool temps today and wind tomorrow.  I'd much rather run in the cold than the wind.  But, I woke up with very sore muscles today, so a rest day it is! 

My next three days look like this:
5 Miles Easy
5 Miles Easy
9 Miles LSD

I'm sure I'll benefit from today's rest.

MT W2 D3

Today's Plan: Run - 5 Miles Hills

Run five miles on the hilliest route you can find. When you’re powering up hills, watch your form. Accentuate your arm swing. Don’t make fists. Keep your hands loose, to help your whole body stay relaxed.  We haven't included any pace guidance today because on these runs you don't want to worry about pace. Just focus on sustaining an even, steady effort when you're going up, and when you're heading down.

Result:  5.52 miles.   The "hilliest route" you can find is pretty easy to find around here!  As soon as I leave my house, turn left and I'm going uphill.  Here is the profile of today's run.  Lots of hills!

My miles were like this:

Mile 1 - 11:58 - I walked/lightly jogged the first half of this mile
Mile 2 - 11:15 - the mile with the toughest climb
Mile 3 - 10:28
Mile 4 - 9:55
Mile 5 - 9:48

Although I wasn't trying to set any particular pace, I did watch it and worked to bring it down.  My average pace was 10:36, not bad for that many hills.

Average Heart Rate (HR) - 149
Max HR - 165
Calories burned - 548

MT W2 D2

Today's Plan: Run - 4 Miles Easy

When you're shopping for running shoes, invest the time and money it takes to find the right pair for you. Your first stop should be a specialty running store, where trained professionals will evaluate your gait, recommend the right shoes, and let you take them for a test drive. You'll leave with a comfortable pair that will allow you to run pain- and injury-free. (Pace: 10:04/mile)

Result:  5.34 miles at 9:59 pace.  I did a flat, out and back and really watched my pace.  My miles were like this:

Mile 1 - 9:58
Mile 2 - 10:06
Mile 3 - 9:54
Mile 4 - 9:47
Mile 5 - 9:43

Average Heart Rate (HR) - 147
Max HR - 159
Calories burned - 543

When I got home Les was up and waiting for me, so we hopped on our bikes and did an 8 miler!  It was a great way to start the day.  There was a 35% chance of rain this morning, but it was dry while we were out.  As I sit here after my shower, I am watching it come down.  That's what I call a "steal!"

As far as shopping for shoes - that is right on.  I found the pair for me and I've bought dozens of them in the past 15 years.

Marathon Training Week 2 Day 1 (MT W2 D1)

My schedule says this:

This is week two of marathon training; after this week there will be 14 weeks until race day.

Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will be nine miles.

In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running, and scout out some safe, convenient routes that you can regularly take.

Result: I rested!  I needed it after Friday's 10 mile run and yesterday's 34 mile bike ride!

Marathon Training Week 1 Report

As I mentioned yesterday, I didn't follow my marathon plan very closely this week.  My planned running miles were 25 and I ended up with just over 26.  I also threw in a 34 mile bike ride today!  Les and I took our bikes to Santa Monica and rode the bike path to Redondo Beach and back.  It was a beautiful day, a little cool to start off, but never too warm. 

Total miles for this week:
Running:  26.10
Cycling:  34.00
Total  60.10

No change in my weight this week.  Maybe next week, right?

Weight loss goal:  10 pounds
Lost this week:  0.0
Total lost:  1.5

Today's Run

This is my first week on my marathon training plan and I haven't followed it at all!  I switched up my rest days due to revival.  Les and I have plans for tomorrow, so I ran my LSD this morning.  About that LSD...

I ran the exact same route as last Saturday.  10 miles.  Last Saturday my pace was 10:21, today it was 9:47.  That is 34 seconds a mile faster!!  I was suppose to run a 10:04 pace, but I wanted to see how fast I could go.  I felt great, there was no wind, but I also kept a very steady pace.  My fastest mile was mile 10 at 9:32 and my slowest was mile 8 at 10:44.

I have never trained for a certain pace before.  I've always just gone for distances.  I can already tell a difference, both mentally and physically.  My plan is to post next week's training and results on a daily basis.

Wordy Wednesday - Bingo Wings

Today's Wordy Wednesday comes courtesy of Les and really has nothing to do with running!  He read this term online and had to share it with me!

Bingo wings is a slang term for flabby arms – also know as saggy arms, bat wings, and just plain fat arms. When you raise your arm to call out BINGO and the skin under your arm waves around along with your hand, and continues waving after your hand stops – you have bingo wings!

Motivational Monday

I really like this quote from Runner's World:

Distance is one of the only things in life you truly earn. Anyone can give you nine pies, but no one can give you nine miles. Nine miles you have to take.
~Marc Parent, The Newbie Chronicles, Runner's World

It doesn't matter if you're trying to a walk a 5K, run a marathon, ride a century, or just be active on a daily basis.  It's all YOU!  The cool thing is, just as no one can give you nine miles, no one can take the miles away from you either. So go ahead, earn those miles!

Week 5 Report

My last "unofficial" training week is behind me.  Tomorrow starts my 16 week training program.  I'm really excited to see how this goes!  I did a 10 mile LSD this morning, but it was very windy so I was thrilled with my overall pace of 10:21.  I also did strength training three times this week.

Total miles for this week:
Running:  29.58
Cycling:  9.37
Total  38.95

Down half a pound this week... it's better than up!

Weight loss goal:  10 pounds
Lost this week:  0.5
Total lost:  1.5

Wordy Wednesday - Rest

I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength. 
~Ryan Hall, Olympic Marathoner

This Sunday I will kick-off my 16 week training program for the O2O marathon.  First up:  A Rest Day!

I confess this is something I have a tendency to ignore.  If running five days is good, six or seven is better, right?  That's okay for less stressful endeavors, such as walking, but running tears down muscles and stresses joints. I've noticed in the past two weeks as I've upped my pace that my muscles are sorer.  I need the rest!  Here's what my training plan says:

Treat your rest day as an important part of your training.  Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. Rest builds strength, reduces fatigue, and prevents injuries. Since most running injuries come from overuse, a day off at least once a week can help prevent a three-or four-week forced layoff down the line due to a strain or a stress fracture.

I'm not interested in a forced layoff, so I'm resting as scheduled.