Howdy, Stranger!
Categories
Options
Talkback: ASICS Target 26.2 Team: Colin
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Essentially it is a fantastic bit of kit, but you are right to a degree BOTF (did you get any Napalm Death, one of JP favourites?), there is the time element involved. You literally have to play the whole track from beginning to end to record it. Now if they could do a high speed version…
That's a lot of jelly babies Rennur - do you not use the gels? I took some the Sainsbury's own brand sports drink at Chester that they were handing out at the stations and couldn't believe how sweet it was. Struggled to drink 500ml!
Nail that MP tonight KR!
KR, I've avoided gels in the past due to early bad experiences. I have been road-testing a few different ones recently, and they aren't universally awful. (Nor cheap, but neither is a big race...)
Speedy, if you don't mind a typical day's food for you would be interesting to see… or anone lese for that matter!
Schedule tonight was for 6 miles at marathon pace (arunf 7.30 pace). It was a bit cooler tonight so I did a 1 mile warm up and a bit of a warm down as well, so 7.7 miles including warm up & warm down:
Warm up mile 8.33 pace & 137 bpm then 6 miles @ av pace of 7.19 & 161 bpm and warm down 0.7 mile was 8.19 & 153 bpm.
Splits worked out at:
7.16 - 151 bpm
7.22 - 156 bpm
7.18 - 167 bpm
7.16 - 166 bpm
7.28 - 163 bpm
7.16 - 164 bpm
Steve, bit of a bad night with the pace judgement and a bit too fast I think. I didn't hit the 7.25 pace I was hoping for! The route was undualting in parts so it was a bit difficult to judge the pace as I was working it on the uphills and trying to take it easier on the downhill bits.
KR - I wouldn't beat yourself up too much about those splits. On undulating routes it is tough to keep the speed the same without changing the effort. Not sure whether Steve would prescribe "MP effort" or "MP speed" at this stage? HR looks good for the splits.
On the food subject I'll usually eat (in this order)
Large bowl of cornflakes (or 4x toast if hard session in evening)
Handful of nuts
1 x apple
1 x yoghurt drink
1 x banana
bagel with turkey and stilton (lunch)
1 x boiled egg
Handful of nuts
1 x apple
cereal bar (Nature Valley)
1 x banana
Evening dinner (meat with pasta/potatoes/rice/couscous + veg)
Small bit of chocolate as a treat
I'll also have a bag of crisps on a Friday to help(?) with salt for long run on Saturday.
A typcical week day food & drink for me:
Post run:
Banana or slice of granary bread with honey.
Large beaker of water.
Breakfast:
Extra-large bowl of porridge and raisins.
2 slices of bread or toast with marmalade / honey.
Large beaker of water.
At work:
Sandwiches (tuna, egg or ham)
2 slices of malt-loaf
4 portions of fruit
Far too much cofffee (decaff)
6 glasses of water.
Evening meal & supper:
Meat or fish, potatoes, rice or pasta, veg.
Yoghurt
Cup of tea.
Cheese and crackers, crumpet or tea-cake.
One final coffee.
Food needs will vary greatly from person to person. My wife and I eat pretty much the same, for years I have been setting out two meals for dinner and they are the same size. I have skimmed milk but she has semi so that means I have a few less calories but that is about it. The two differences are I run 6 times a week, she doesn't, and she has a high metabolic rate and I don't.
Ruth can best explain it, but if I was to lead her lifestyle and eat like her, I would be seriously overweight. In fact a few years ago when I was running much less, a couple of times a week, I was 13 stone and gaining. I am now back to 10.5 and happy.
Thanks for dropping in Toby - hope the training is going well for Brighton, will have to revisit the thread soon and sya hi to everyone. That reminds me - I must defer my place to next year and cancel my hotel!
Interesting diets & menus there Martin & Gul. I think when you get into running like people on here your diet is generally good (which I think mine is). What interests me more is the volume & quantities of certain foods in general & in particular the week leading up to marathon race day as part of the carb loading. Like Speedy says, she eats lots more than me, but I guess everyone is different. And like PMJ suggests, metabolic rate is a factor too - no two people are the same.
Just back from my first proper visit to the gym in about 8 years and boy am I a lightweight when it comes to weights! I wasn't putting on particularly heavy weights, but concentrating more on repetitions - hopefully it will get easier! I am booked in with an instructor next Friday to come up with a core programme.
Good luck to anyone doing a race this weekend.
KR - On Monday I'll try to remember to email you my "carb-loading menu" that I drew up pre-2011 VLM. I think you may explode if you eat all of it but it gives you some ideas and it includes the amount of carbs in each food. May also be worth running it by Ruth first as well
Edited to say the gym does get easier with time!!!!
KR - splits are not too bad and heart rate looks encouragingly consistent. One thing which may help on sessions like this and speedwork is to try and start a bit slower than suggested average pace. Ie I would have aimed for 7:40 for first mile and then if I was say 7:35 would then gradually up the pace - likewise first mile on mile reps I would have aimed for say 6:20 and then upped after that.
30-35 years ago I always tried to do the full carbo depletion/loading diet but now don't do too much differently other than a higher precentage of carbs in last 3 days.
50g Fruit and Fibre (dry) and black tea
Graze box portion (dried fruit and/or nuts)
Banana and black coffee with 1.5 sugars
2 Oatcakes
Homemade sweet and sour chicken and peppers with full sachet of Uncle Ben's Microwave rice, diet coke and black tea
Apple
4 After Eights
Homemade date slice (rice crispies, dates, cherries, dairy free spread and sugar topped with dairy free chocolate)
1 Pfeffernuss (German gingerbread biscuit)
Nature Valley Granola bar and black coffee with 1.5 sugars
500ml Lucozade with Cherry Active post training
Large bowl porridge with oat milk, glass fruit juice, glass squash
Slice of toast
Plus maybe 500 - 700ml water during the day
And already I'm losing weight on less than 60 miles per week. Once I get up to 70+ I'll have to start drinking Lucozade instead of water during the day to avoid dropping too low.
This is the extent of my House music record collection, probably about 1200+ 12" 's & albums. So far I have converted just one and half of those square blocks into MP3's. I've got a fair way to go, but it beats watching TV some nights! Currently recording Armand Van Helden “You don't know me” at the moment. A good song back in 1999 and still sounds good now!
You shouldn't be embarrassed about that Speedy - it looks healthy to me! Is that German gingerbread the one from, Aldi, if so I think I've had something similar from there?
Steve, does the carb depletion & loading work? Out of interest, what sort of timescale did you deplete & carbo load? Sounds liek something that takes a bit of practice to get right.
On weekends I have porridge for breakfast and two 'main' meals (plus a fair few snacks). Usually fish, carbs and veg for lunch then dinner will be the large vat of stir fry or whatever that I'll end up eating all week at work. This week I've been alternating between Sunday's sweet and sour and Saturday's slow cooker sausage casserole. Planning a moroccan thing with turkey this weekend, and possibly gnocchi.
On rest days I eat even more. Today was a rest day. I think it's a boredom thing!
re depletion diet - not sure if it is worth the risk - the idea is you run a long run 7 days out then cut carbs significantly and focus on proteins and then the last 3 days switch almost exclusively to carbs. The idea is while the body is being starved of carbs , the body produces its own glycogen and then gets a double dose from the extra carbs. Problem is you can get really run down in the protein stage and many think it is best to cut the depletion phase and just focus on the loading part.
When I tried it, I can't say with certainty that it worked for me and most of my stronger marathons of recent years have just been done with good training and pacing and extra carbs pre race and then using gels.
We tend to “go large” on the cooking portions too at the weekend, doing double meals like Chilli con carne & Spag bol etc. Must retry porridge again and find something nicer to mix in with it to make it more interesting.
Steve - it has always seemed an extreme thing to do and one that when you have done all the training you can to get the results you want, is the next step to try to get a better time, but probably at a cost of getting ill like you say.
Got my race number through today for the Village Bakery Half marathon in Wrexham on 19th February. Not done this one before and it's “over the border” near where my brother lives, so I thought I would give it a go. Supposed to be a flat course, so looking forward to that
.
So races planned so far in Februray are:
12th Feb - Desford 10k (Winter road running club league race, Leciestershire)
19th Feb - Village Bakery Half Marathon, Wrexham
KR - I'm not a gym type either. Interesting to see how you get on.
KR, my gym tip is to treat lunges with care. I had a session with a guy who sort of ran a bit and he reckoned I had limited mobility, which is right, and if I did lunges it would increase my mobility and also help with hurdles. His session for me was therefore about a solid half hour of varying static and travelling lunges, and 20 minutes in I got major muscles cramps and it tool about two weeks to recover from the 20 minutes.
Probably applies to all things: build up gently.
PMJ - will see what the instructor has in mind for the core work.
I did my local Parkrun today (braunstone) which was a bit of a last minute thing. I didn't get up till 7.50 and had breakfast with my 2 boys and was toying with just doing a steady 5 miler. I quickly worked out I just had enough time to get changed, drive there and do a bit of a warm up. The de-icing the car took a bit of time, but I managed to get there just in time to do a 0.65 mile warm up
Managed to do the Parkrun in 18.53 which I was pleased with, and think I came 11th - so not too bad.
Will post some stats later when I've got my Garmin near by.
KR - if its any use here is my current exercise routine - I do Session 1 on Tues/Thurs and Session 2 on wed/frid all after the run on the day - do it in the garage rather than the gym;
Session 1 - bridge/side plank/swiss ball squats/plank with arm raises/quad hip extension/pendulum/single leg raises(calves)
Session 2 - superman/forward lunges/plank with leg raises/reverse step-ups/metronome/single leg squats
Most of these are from RW publications or research into best exercises to support running. They are mostly for core/hip/upper leg and calves. I add hand weights to some of these (e.g lunges) when I want to advance the exercise.
Wholeheartedley agree with PMJ that you must be very, very careful when starting this type of thing even though it may at the start seem easy cos you can get very stiff and sore if you don't start slow and gradualy build up. My suggestion would be to start with a really low number of each exercise you choose to do, see the day or two after if there are any muscle ill-affects, then build up the number accordingly. You may have to curb your own and the instructors enthusiasm to do too much too soon.
Results are up for my Parkrun:
18.53 & 11th place
mile 1 - 5.57, 169 bpm
mile 2 - 6.19, 179 bpm
mile 3 - 6.12, 181 bpm
0.1 mile - 5.56, 184 bpm
warm up - 0.75 mile @ 9.02 pace, 144 bpm
warm down - 1.57 miles @ 8.09 pace, 150 bpm
Thanks for the core workouts Oscar, will see what the gym instructor suggests as it maybe similar stuff. I tend to do the plank & bridge quite often and usually after a run. Was just planning strength work on the weights at the gym Steve and nothing too heavy, so more about using the lighter weights. I'll probably only be going once a week, but will take it easy.
Just going to plan my route for my 15 miler in the morning. It was -4 this morning when I went to the Parkrun and clear blue skies - perfect weather for a winter morning.
It was jolly cold this morning - was in a real kurfuffle about what to wear! Have been in short sleeves until today. Longer, thicker top, hadband and a gilet! My running chum had 2 pairs of gloves a gillet and a jacket! But we don't run very fast!
I have been known to wear my knee length Northpace puffa to warm up in ... what a whimp!
Have a great run tomorrow - did 12 this morning and it was smashing!
Love the fact that everyone one on here is trying not to loose weight and I want to shift it!
Thanks for the input Ruth, I think I will get some bread in at work so I can have some toast in the afternoon - maybe even some baked beans as well, to be fuelled up properly before a longer/more intense session. The problem sometimes can be the time of my run and not being able to go out when I planned, for example getting home later from work and then sorting out the kids bathtime/bedtime then going for a run. I know it's not ideal, but in some ways I have got used to having very different set meal times at night, ranging from 6.00pm to 10.00pm - is that a bad thing?
Regarding bread, at the moment it is usally white as the kids tend to only eat that. Good excuse for me to go back to brown wholegrain.