How do you fuel yourself before, during, and after runs? For me, it depends on when I run and the type of run--race versus training. For my weekday training regimen, I typically run at dusk. For this, I typically eat a bowl of cheerios with banana, and a yogurt with water for breakfast around 6AM. Then I eat my mid-morning snack of banana/clementine or fruit bar with coffee around 9AM. For lunch I typically eat a hearty salad with protein and a low fat yogurt or a 6 inch turkey sub with honey oat bread around 12:30PM. This provides me with the right balance of fuel to start my work out and keeps my calorie count down. I usually run between 5-10 miles during my training runs. During the run, I always bring a bottle of water, but never eat. Post training, I usually eat a flat bread turkey sandwich within 15 minutes of my run followed up by a soup for dinner or light wholewheat pasta, Frank Perdue grilled chicken on salad or whatever else I can conjure up. On the weekend, I usually train mid-morning. I never really carb it up the night before UNLESS ITs BEER TIME, but always try to eat what I call a Fruit Frapishay (sliced up fruit, covered with Yogurt and Grapenuts) 1 hour prior to workout. 15 minutes after workout, I will eat a light lunch (sandwich with soup). This seems to keep my calorie count down and get me on the mend quicker.
Prior to races, the night before, I'll carb up. I will eat whole wheat pasta with a light ground beef with sauce and will drink at least 64 ounces of water. For morning races, I need my Fruit Frapishay which keeps my stomach settled for those pre race nerves. I also like to drink coffee before races to rev myself up. During run, I'm not a big fan of food, but if necessary, on longer runs, I'll stick with banana's or whatever they hand out. Post run fuel, I typically have bananas, granola bars and drink Gatorade and water 15 minutes post run to avoid cramping. Water is my main beverage pre, during, and post. This has worked pretty well for me except for 20+ miles....STILL NEED TO FIGURE OUT THAT ONE!!!! What works for you?
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Friday, February 18, 2011
Sunday, January 23, 2011
Run to Lose and to Rid the Blues!
In June of 09, I weighed 215 lbs and had high cholesterol, elevated blood pressure, and didn't feel good about appearance, so I decided to try to do something about it. I thought I was already running about 4 miles a day, but boy was I wrong. I was eating whatever I wanted and I had a 38 to 40 inch waist. Those damn chips! I knew I had to change my habits or else! I heard through a friend about the NIKE+ product Nike + iPod Sport Kit - White, ONE SIZE that would enable you to track your training, so I decided to give that a shot along with a significantly different diet. The first time I used NIKE+, I started with my standard run only to find out I was running about 2.5 miles and at over 9 minutes a mile. This was the start of a significant change in my life...
On July 2nd, I started a training and diet program. My goal for training was to increase my runs to 5 miles and not worry about anything except getting through it. It took about 6 months to get my runs up to 5 miles. I usually ran 5 days a week, but at some points would go 10 days in a row. My times were coming down to around 8:30 minute mile and my weight came down to about 195. I would log my miles diligently with NIKE+ and enter an occasional challenge here and there for motivational purposes. Tiger Woods Microsoft Xbox 360 Tiger Woods PGA Tour 12 The Masters - PGATOUR12 would whisper in my ear...Congratulations, this is your furthest run yet! During this time, my dieting became pretty strict. I didn't count calories, but just tried to eat right. Typically, I ate fruits, cheerios, and yogurt for breakfast; salads, soups, and flat bread turkey sandwich for lunch; and soups, salad with chicken, and whole wheat anything for dinner. I only drank water, milk, and coffee on a regular basis. I also only drank light beer or red wine for dinner. If I ate poorly the night before, I would train extra hard the next day to balance it out.
During the spring of 2010, I entered a few races and increased my mileage per week and maintained my diet. I also entered the NIKE+ Human Race and my first half marathon for motivation purposes. During the spring, my weight came down to around 180, my waist size came down to 32 and I was feeling pretty good about myself. I dropped my times down to around a 8:10 minute mile. At that point, my NIKE+ system start to intermittently have problems (including Tiger ;), so I decided to give a Garmin GPS GARMIN Forerunner 210 GPS Enabled Watch with Heart Rate Monitor Bundle Pack, Black - Non watch a try. Garmin actually maps your route and provides you details on mile splits and elevation. This proved to be just what the doctor ordered.
In June 2010, I registered for my first 20 miler to be run in late September, so I started training relatively hard. At this point, I did back off my diet by adding the occasional pizza, steak, burger, and, YES, THOSE DAMN CHIPS to add the extra fuel necessary to compensate for the extra miles. During this period, I would alternate runs every other week. The first week, I would run one 10 miler, four 5+ milers, and one 13+ miler. The second week, I would run one 10 miler, and five 5+ milers. During the period, my weight stayed about 180-183 and one month before the race, I got a pretty bad sinus infection and couldn't maintain my program. I managed to get in four to five days of work, but at much lower mileage. The last three weeks before the race, I tried to ratchet up my program and at the end of September, I successfully ran my first 20 miler at an average pace of 7:50 minutes a mile. This was a great spirit lifter, but also I wasn't prepared for the after effects or the toll it would take on my body. I started running two days after the race, but with much wear and tear. I didn't know that you should back off for about a week or two before getting back into the mix.
Since October, I've been running six days a week averaging just over 30 miles a week with times consistently at or below an 8 minute mile. I have kept a fairly consistent diet, but have not been as strict (CHIPS). My weight fluctuates from 182 to 185 and I am somewhere around between a 32-34 inch waist. Now I'm ready for the next stage and have decided to sign up for a 10 miler in April to get it going. My goal for 2011 is to improve my time, lose a few more pounds, and to start dieting and training for my first Marathon in October 2011! MCM or Bust!
On July 2nd, I started a training and diet program. My goal for training was to increase my runs to 5 miles and not worry about anything except getting through it. It took about 6 months to get my runs up to 5 miles. I usually ran 5 days a week, but at some points would go 10 days in a row. My times were coming down to around 8:30 minute mile and my weight came down to about 195. I would log my miles diligently with NIKE+ and enter an occasional challenge here and there for motivational purposes. Tiger Woods Microsoft Xbox 360 Tiger Woods PGA Tour 12 The Masters - PGATOUR12 would whisper in my ear...Congratulations, this is your furthest run yet! During this time, my dieting became pretty strict. I didn't count calories, but just tried to eat right. Typically, I ate fruits, cheerios, and yogurt for breakfast; salads, soups, and flat bread turkey sandwich for lunch; and soups, salad with chicken, and whole wheat anything for dinner. I only drank water, milk, and coffee on a regular basis. I also only drank light beer or red wine for dinner. If I ate poorly the night before, I would train extra hard the next day to balance it out.
During the spring of 2010, I entered a few races and increased my mileage per week and maintained my diet. I also entered the NIKE+ Human Race and my first half marathon for motivation purposes. During the spring, my weight came down to around 180, my waist size came down to 32 and I was feeling pretty good about myself. I dropped my times down to around a 8:10 minute mile. At that point, my NIKE+ system start to intermittently have problems (including Tiger ;), so I decided to give a Garmin GPS GARMIN Forerunner 210 GPS Enabled Watch with Heart Rate Monitor Bundle Pack, Black - Non watch a try. Garmin actually maps your route and provides you details on mile splits and elevation. This proved to be just what the doctor ordered.
In June 2010, I registered for my first 20 miler to be run in late September, so I started training relatively hard. At this point, I did back off my diet by adding the occasional pizza, steak, burger, and, YES, THOSE DAMN CHIPS to add the extra fuel necessary to compensate for the extra miles. During this period, I would alternate runs every other week. The first week, I would run one 10 miler, four 5+ milers, and one 13+ miler. The second week, I would run one 10 miler, and five 5+ milers. During the period, my weight stayed about 180-183 and one month before the race, I got a pretty bad sinus infection and couldn't maintain my program. I managed to get in four to five days of work, but at much lower mileage. The last three weeks before the race, I tried to ratchet up my program and at the end of September, I successfully ran my first 20 miler at an average pace of 7:50 minutes a mile. This was a great spirit lifter, but also I wasn't prepared for the after effects or the toll it would take on my body. I started running two days after the race, but with much wear and tear. I didn't know that you should back off for about a week or two before getting back into the mix.
Since October, I've been running six days a week averaging just over 30 miles a week with times consistently at or below an 8 minute mile. I have kept a fairly consistent diet, but have not been as strict (CHIPS). My weight fluctuates from 182 to 185 and I am somewhere around between a 32-34 inch waist. Now I'm ready for the next stage and have decided to sign up for a 10 miler in April to get it going. My goal for 2011 is to improve my time, lose a few more pounds, and to start dieting and training for my first Marathon in October 2011! MCM or Bust!
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