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ASICS Super Six: Alex (Sub-4:00)
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Hello everyone! And thanks Ally.
The rolling is going well, and I now have a whole repertoire of stretches and strengthening exercises to perform in front of the televion / oven each night. My physio lent me his ECG machine last night - it's a small handheld device that attaches to two electrodes you stick on the muscle you're intending to work. As you work that muscle, the device beeps and indicates the force you're obtaining from that muscle - which really makes you focus on activating that particular muscle. I'm using it on my inner thigh, just above my knee - by strengthening that muscle, my ITB should put less pressure on my knee cap.
My ITB is feeling better, but the main improvement is probably that I'm feeling increasingly 'in tune' with it now. Foam rolling warms it up and makes it feel lovely and supple, so I'm aiming to do this before running if possible from now on. It also gets stiff going out in the cold after sitting with bent legs. Etc. Me and my ITB - we're just getting know each other!
In very exciting news, I have been inspired by fellow Super Sixer Ally (sub 3:30) and signed up for Purple Patch's running weekend in a few weeks' time. I've been on a similar weekend in the past (with The Running Inn) but Purple Patch appears to be more involved, with an extra night and better food. I figure this will be an inspirational reward after the most depressing (non-) training week I can remember.
Also, did a slow yoga class on Sunday afternoon, which was really an extended stretching class. Thoroughly, thoroughly recommended.
Can't wait 'til Thursday! I'm planning a slow 3 miles on the treadmill, just to see how it all feels on a softish surface, with new orthotics!
How are the mid week runs and speed sessions shaping up guys?
Hi Alex
Glad to hear ITB is feeling better! My name is Ruth and I am the ASICS PRO Team Dietitian. I love running but due to having 3 kids in three years I have been doing less running (and sleeping!) but I am now out running again although very slowly! I have been working in sports nutrition for 9 years and my main work currently is with Sportscotland Institute of Sport as a Performance Nutritionist. So if you have any queries regarding the nutritional aspect of your training/racing please get in touch. I may only manage to be on the forum a couple of times per week so please don’t think I am ignoring you! Enjoy your running & I look forward to hearing from you.Ruth
P.s I like all the talk about food!
The nutritional aspect of the cake?
Good to hear the ITB is feeling better Alex
Thanks Ruth! I sent off some queries today and look forward to discussing them on Sunday. Great to know you're online regularly though, especially given my penchant for lovely food.
Right. It's foam rolling time!
*wanders in and looks round for the plate of Lamingtons* Happy Australia Day
My son was sent a little book from NZ when he was small about a sheep called Lamington Lamb
Ruth - some nutrition-based queries for you when you get a sec!
1. How much carb / sugar / protein / water / sports drink should I take on while running? For example, over a half marathon distance, I would usually have a sports jelly bean at 1 hour, then another at 1:15, 1:30, and 1:45. I sip water at each station, but don't really drink great gulps (I'm not generally very good at drinking in any case and hate feeling anything much in my stomachwhile running).
2. How long is the window after a long run in which to eat what, and what happens if you miss that window? For example, should I be eating 25% carbs to 75% protein in the first half hour after a run? How do I find the right balance between refueling my muscles, and overcompensating?
3. How do I maintain / lose (rather than put on) weight while marathon training when hunger soars exponentially? How much more than usual should I be consuming?
4. When exercising in the morning, and with the aim of ultimate performance but also not gaining weight, do you recommend breakfast before running? Or running before breakfast?
I appreciate that your answers may differ according to the individual, but any kind of advice you could provide would be much appreciated!
And Team Sub-4:00, feel free to chip in with any nutrition-based queries you may have for Ruth too.
Massive thanks Ruth!
Opps I posted that last one by accident!
so to continue!
4. It will do you no harm to do some runs before breakfast it may even help with your muscle adaptations to training.
I hope this helps!
I seem to have lost the answers not sure what happened ! So will start again:
1. You do not need any protein up to a marathon distances, you may need some in ultra running events. A lot of eilte runners have little to drink during a half marathon nor eat but if you are running a half in 90minutes or more I would suggest you continue what you are doing but start at 40-45minutes rather than waiting until the hour. Unless very hot and you have start ed hydrated (don't need to be overhydrated) you may find that the little and often with the water is absolutely fine.
2. As soon as possible. Although if have 24 hours between sessions you may get away with timing being less important if you eat sufficent carbs and some protein in this time. Carbs is actually more important than the protein, if you did not have sufficent carbs then you need more protein. If you eat sufficent carbs you have a greater window of opportunity to get the protein in at next meal however you can have both as a post exercise run but carbs is most important straight away.
3. Hard to give advice on weight with info I have but as a rule for the sort of training you are doing if you do need to reduce body fat then reduce portions at meals but still eat the recovery snacks and regular snacks. You may find you are eating too much fat or even too much carbs or even protein for your needs. It is important to get balance right but cutting too far back on the carbs may really effect your training. A very low low carb and high protein diet may work too lose weight fast but really there is no place for this in your diet when doing this sort of training. You may find the training alone works in shifting some excess body fat before April.
4. See above!!
Just back from my 3 mile treadmill run this morning and my knee is disappointingly sore.
I rolled for five minutes before starting, then ran at 10km/h for 3 miles. I had knee pain from one mile until the end. I stretched and rolled afterwards, and have since taken nurofen.
And when doing one particular stretch afterwards - the one where you stand with one foot in front of the other but still hip width apart, and bend both legs, I had a sharp pain in my knee that made me cry out.
Frustrated. And will never complain about training early mornings / late nights / cold streets / dark parks again so long as I'm not in pain.
Hi Alex, sorry to hear the knee is sore again
Speaking as someone who has spent the last 2 weeks running slowly I was just wondering whether you might have started back too fast. That looks like sub 10mm which is quite a bit faster than the easy pace on the schedule.
sorry to hear re knee. Very disappointing
Is it possible that though your ITB is strained, there may be a more fundamental probem with the actual knee itself. Whereabouts did you feel the discomfort - was it in the knee joint or the actual ITB beside the knee?
You rested sensibly and I don't think the pace was particularly quick and you may need to get more specific treatment to the knee.
It is anterior knee pain - just around the outside of the kneecap. It feels kind of 'nervy' and gets stiff, as opposed to feeling like 'boney' or 'muscular' pain. It also hurts when unfolding it after sitting down for a while, with bent knee. Sitting with straight knee feels fine. Does that make sense?
I have an appointment with the physio tomorrow at lunchtime.
Haha don't worry USB - I was secretly hoping you might be right!
USB
I guess when coming back you should always start cautiously but 10 min miles is the proscribed easy pace for 4 hour marathoners.
The nervy stiff feeling is better than a real bone pain and hopefully physio will help - also the Asics physio Sarah Connors, who is an excellent injury specialist, can take a good look on Sunday
Some injuries actually feel no better after a rest but once you start running, as long as you come back sensibly, then it actually improves with more running.
Fingers crossed it's that! It has felt ok every time I've been up from my desk today so far, which is better than previously when it stiffened up at various points during the day.
What would you suggest I try prior to Sunday? I am booked into a short powerplate class and a ballet class on Saturday, and was considering a gentle 4 miles tomorrow morning if my knee feels ok on waking up. What do you think?
Sunday's training session couldn't come at a better time in the sense that you'll all be there for advice and support as I'm hobbling around!
Hi Alex
I seem to be having posting problemsand losing what i'm typing and yesterday's message I thought I left obviously didn't. This is my 12th attempt at this post. Everytime I type a O it opens something and T opens a tab!
Did you try a jog yesterday - hopefully ok if you did. I think you shoud certainly try a short run before sunday.
Report how it feels nowand maybe Sarah can give some advice befoe Sunday
Sounds good - I will try a short jog again this evening.
The physio was a bit confounded - he suspects I need more rest, but is going to give me frequent needling instead. I had about seven dry pins today and am booked in for more on Monday. He is also placing his faith in Sarah - perhaps she'll be able to tell me more from watching me run / pulling my left leg around a bit on Sunday.