June 2017 Running Challenge
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MNLittleFinn wrote: »Random carb load question. With my race coming up in 4 days, I'm still kind of stumped on WHEN to start my carb load.... When articles say to start 2-3 days before race day, it kind of annoys me, and my daddy caycare/summer school/tapering brain can't handle that.
So, the question is, do I go into carb loading Tomorrow (3 days before) or wait until Thursday (2 days before)? I have the carbs ready to go, it's just a matter of making sure I take them to work and such.
My advise is 3 days. You are not just trying to refill your carb stores but are actually trying to go into glycogen overload (temporarily store more carbs than you normally would). This requires a building over a period of 3 days. I don't think 2 days is enough.
https://therunningstan.blogspot.com/2015/11/my-marathon-taper-and-carb-loading.html
Thanks.
I'm 218g into today, with 258g to go, but it hasn't been good carbs...cinnamon rolls, some candy/nuts mix, a Powerade and a bottle of Orange crush.... Will have to get some better carbs in me, I think. Thing about it is, I'm still hungry.... Probably because I actually ran this morning, so I'll have to eat some more carbs to make up for that. I'm down a pound, as of this morning, from my normal average weight, so I'm not too worried about going over maintenance calories for a few days.1 -
After the long run, you may be hungry. You'll want some more fluid and something to eat. If controlling your weight is an issue, you also need to control how much you eat post-run. Again, this is something of a learning process to figure out what will satisfy you and also not be too much to maintain a stable weight.
Here is what I learned. If you don't eat something immediately after a good workout for your post recovery meal, you will have a harder time during the rest of the day controlling your appetite. If you get some good carbs and protein in you right away to get that recovery process started, the hunger pains for the rest of the day are not as bad.
They say 100-300 calories post workout (within the first 30-45 minutes). 3:1 or 4:1 ratio of carbs:protein but should also include a little fat. They say chocolate milk is the ideal drink to have because it meets this ratio.
Also the importance of water and electrolytes as part of your post workout recovery as well.
I also like coconut water after a long run for water and electrolytes recovery.
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They say 100-300 calories post workout (within the first 30-45 minutes). 3:1 or 4:1 ratio of carbs:protein but should also include a little fat. They say chocolate milk is the ideal drink to have because it meets this ratio.
Also the importance of water and electrolytes as part of your post workout recovery as well.
I am a BIG fan of chocolate milk as a post run drink. Sometimes when I am thinking ahead I have it ready in the fridge waiting for me... calling me...
Seriously though - 8 oz of whole milk + 19g of Hershey's Special Dark syrup. I am all about that
(*shhh sometimes I double dip... but do not tell any... 
*)
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Pastor Vincent4 -
VydorScope wrote: »
Um... healthy carbs.... I LOVE cinnamon rolls.2 -
MNLittleFinn wrote: »MNLittleFinn wrote: »Random carb load question. With my race coming up in 4 days, I'm still kind of stumped on WHEN to start my carb load.... When articles say to start 2-3 days before race day, it kind of annoys me, and my daddy caycare/summer school/tapering brain can't handle that.
So, the question is, do I go into carb loading Tomorrow (3 days before) or wait until Thursday (2 days before)? I have the carbs ready to go, it's just a matter of making sure I take them to work and such.
My advise is 3 days. You are not just trying to refill your carb stores but are actually trying to go into glycogen overload (temporarily store more carbs than you normally would). This requires a building over a period of 3 days. I don't think 2 days is enough.
https://therunningstan.blogspot.com/2015/11/my-marathon-taper-and-carb-loading.html
Thanks.
I'm 218g into today, with 258g to go, but it hasn't been good carbs...cinnamon rolls, some candy/nuts mix, a Powerade and a bottle of Orange crush.... Will have to get some better carbs in me, I think. Thing about it is, I'm still hungry.... Probably because I actually ran this morning, so I'll have to eat some more carbs to make up for that. I'm down a pound, as of this morning, from my normal average weight, so I'm not too worried about going over maintenance calories for a few days.
You should be gaining weight at this point. All of that glycogen that your body needs to be storing will hold onto water. I usually gain about 3 pounds prior to a marathon, which is about 3% of my body weight. That's how I know I am good to go.
They say 100-300 calories post workout (within the first 30-45 minutes). 3:1 or 4:1 ratio of carbs:protein but should also include a little fat. They say chocolate milk is the ideal drink to have because it meets this ratio.
Also the importance of water and electrolytes as part of your post workout recovery as well.
I also like coconut water after a long run for water and electrolytes recovery.
I like to end my long run at the Starbucks about a mile from my house. I get an iced Americano and add some chocolate whey protein powder to it. The walk home with my post run treat is a great recovery.6 -
lporter229 wrote: »I like to end my long run at the Starbucks about a mile from my house. I get an iced Americano and add some chocolate whey protein powder to it. The walk home with my post run treat is a great recovery.
Yourself control is far better than mine. If I added a Starbucks on the end of my run... a Venti Breve Peppermint Mocha would probably cancel out - what? 7 miles? 10? heh. I guess I should be glad I do not live that close to one.
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Pastor Vincent3 -
VydorScope wrote: »lporter229 wrote: »I like to end my long run at the Starbucks about a mile from my house. I get an iced Americano and add some chocolate whey protein powder to it. The walk home with my post run treat is a great recovery.
Yourself control is far better than mine. If I added a Starbucks on the end of my run... a Venti Breve Peppermint Mocha would probably cancel out - what? 7 miles? 10? heh. I guess I should be glad I do not live that close to one.
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Pastor Vincent
Try ending your run at a Panera Bread. or a Bruegger's Bagels.
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Try ending your run at a Panera Bread. or a Bruegger's Bagels.
There is a Dunkin Donuts within a run distance. Probably like 7 or 8 miles at a guess. I have thought about running there, eating a donut...or more... but then would have to run back with all of that in my stomach. Not sure that would be pleasant. I could carry it back. Hmmm...
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Pastor Vincent0 -
@lporter229 the carb count for me was the low end. I might up it some, since I have some gains to spare.... because I need the glycogen....not because I currently want to eat everything....
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01/06 3.26 miles
06/06 3.76 miles
07/06 3.77 miles
12/06 3.79 miles
13/06 3.77 miles
14/06 4 miles
Very hot afternoon run today. Glad I did it. I'm away from home to do exams so
it relaxed me.
@MNLittleFinn - Incase I don't post again before your marathon Best of luck!! Like everyone else I'll be watching out for your race report.
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June Goal: 95 miles
6/01 0
6/02 5.0 - 9:09 m/m 153 HR
6/03 4.0 - 8:47 m/m 156 HR
6/04 5.0 - 8:56 m/m 154 HR
6/05 0.0
6/06 5.0 - 3 miles of .5 mi intervals with a 2 mi easy jog cool down - 8:42 m/m 139 HR (pace is intervals only, HR includes wu/cd)
6/07 3.0 - 7:57 m/m 154 HR
6/08 4.0 - 8:49 m/m 151 HR
6/09 0.0
6/10 3.0 - 8:53 m/m 149 HR
6/11 5.0 - 9:05 m/m 147 HR (Ran too late in the day and ran out of gas about 3.5 miles and walked the last 1.5 miles)
6/12 0.0
6/13 0.0
6/14 5.0 - 9:00 m/m 145 HR
Total: 39 miles
** Thanks all who contributed to the hydration/electrolytes/recovery conversation. When I started running last year and running in the summer, I was going through the C25K program, so was only running 2-4 miles... I also remember that "only" wasn't in my running vocabulary then... lol. I'm still not running huge miles (long runs between 9-12, mid runs 5-8, and short runs 2-4) and since my HM at the end of April, I haven't done anything over 7 miles. So, still trying to discover what my body needs. I understand it is different for everyone, but your contributions are always helpful. I also understand is good to sometimes go past what might be comfortable, but with all the heat warnings and caution on heat stroke as well as just severe muscle cramping, I'm trying to find a healthy balance and know when I should just push through it and when I need to take a break.
** @WhatMeRunning -- After I got to my gym downtown and 2 poops and a pee break later, the storm had passed and was clear, so I went ahead and did my run outside and it was a good one.
2017 Races
02/25/17 – Mardi Gras 5K - 26:06 (not official course)
04/01/17 – Jadon’s Hope 10K - 53:23
04/22/17 - Garmin Half Marathon - 1:58:24
06/18/17 – Father’s Day 10K
07/04/17 – Freedom Run 10K
08/05/17 – Spencer Duncan Make it Count 5K
08/12/17 – Run for the Raptors (trail) 5K/6.7M ??
09/10/17 – Plaza 10K (Heartland 30K Series)
09/16/17 – Kade Meyer Celebration 5K
09/17/17 – Paulina Cooper Dot to Dot 10K (Heartland 30K Series)
09/24/17 – Broadway Bridge 10K (Heartland 30K Series)
10/01/17 – WWI Museum & Memorial 8K Double Run (5K+3K)
11/19/17 – Pilgrim Pacer Run Half Marathon
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No runs for me over the weekend, but the wife and I hiked a small piece of the Appalachian Trail on Monday. It was our 4 yr anniversary. She had always wanted to see some of the trail and I had done almost 100 miles of it years ago.
Hit the road again this morning for 5.05, rounding out my monthly distance to 34 miles.
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VydorScope wrote: »Try ending your run at a Panera Bread. or a Bruegger's Bagels.
There is a Dunkin Donuts within a run distance. Probably like 7 or 8 miles at a guess. I have thought about running there, eating a donut...or more... but then would have to run back with all of that in my stomach. Not sure that would be pleasant. I could carry it back. Hmmm...
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Pastor Vincent
http://www.al.com/news/huntsville/index.ssf/2014/11/how_does_it_feel_to_run_4_mile.html3 -
No runs for me over the weekend, but the wife and I hiked a small piece of the Appalachian Trail on Monday. It was our 4 yr anniversary. She had always wanted to see some of the trail and I had done almost 100 miles of it years ago.
Congrats on your anniversary!!
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Pastor Vincent
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I just learned of a race out here some time this summer called the "Taco Mile". You eat a taco every quarter mile. At first I thought it sounded ridiculous, there is no way you can even burn off one taco with a mile, but then I realized if you tried to run further it might make eating tacos on the run a bit more difficult. I'm not sure I want to be around the port-a-johns after that race!VydorScope wrote: »Try ending your run at a Panera Bread. or a Bruegger's Bagels.
There is a Dunkin Donuts within a run distance. Probably like 7 or 8 miles at a guess. I have thought about running there, eating a donut...or more... but then would have to run back with all of that in my stomach. Not sure that would be pleasant. I could carry it back. Hmmm...
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Pastor Vincent
http://www.al.com/news/huntsville/index.ssf/2014/11/how_does_it_feel_to_run_4_mile.html8 -
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WhatMeRunning wrote: »
We need this in Huntsville.
Description
The timed Taco Mile will be on Tuesday, June 27 at 6:30pm starting at 135th & Oak. We will run the race in several waves based on projected times. Each participant will eat one taco before running each quarter mile in the race, for a total of four tacos of eating and one mile of running.
How does one even project their own time for this?2 -
Take your 400m time, and the time it takes you to eat one taco. Multiply by 4, and add a few seconds in case you throw up.WhatMeRunning wrote: »
We need this in Huntsville.
Description
The timed Taco Mile will be on Tuesday, June 27 at 6:30pm starting at 135th & Oak. We will run the race in several waves based on projected times. Each participant will eat one taco before running each quarter mile in the race, for a total of four tacos of eating and one mile of running.
How does one even project their own time for this?3 -
@WhatMeRunning
That is the kind of challenge I might be up to. If only I weren't hundreds of miles away. You are right it would probably be a messy post race. I will have to keep an eye out for something other than the Krispy Kreme challenge in NC, as I know I could not handle all of that sugar after eating healthy for the last 4 months.1
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