January 2018 Running Challenge
Replies
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Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...0
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Jan. 8 - 6.8km walk/run. 0°C, it has finally warmed up! Thank goodness.
MTD - 21.2km2 -
nice table @7lenny7. Kudos on your ability to run outside in the Negative yellow section. I likely could have pushed my colder temps a bit lower, but, even though excluded, wind chills crept into my thought process on setting initial zones. So, mileage depending, on days which are colder, I am more likely to stay indoors for shorter runs, however if I had a long run to complete (over 75+ minutes) , I likely would venture outside with temps in the single digits on either side of zero depending on what the Chicago winds were doing that day.1
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Jan 1 - rest
Jan 2 - 3 mi on treadmill
Jan 3 - rest
Jan 4 - cross train (ddp yoga)
Jan 5 - 3 mi on treadmill
Jan 6 - cross train (ddp yoga)
Jan 7 - rest
Jan 8 - 4 mi on treadmill
First long run in the half marathon training. It went really well and I was able to push the pace for the last quarter mile from "really slow" to "slightly less really slow."6 -
My preferred running temps are probably somewhere in the @7lenny7 range. Not sure we get much in the -5 range here though....
We were talking about Fahrenheit at the weekend. Like, have you ever looked up where it actually COMES from? The answer is....interesting...
Growing up in the U.K. does make you fairly bilingual, but most newspapers stopped reporting degrees F temperatures about thirty years ago.2 -
fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.1 -
fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
If I were to stop and eat before an early morning run there’s a good chance I wouldnt make it out the door. I have to be out before my brain realised what’s happening.
However, I don’t think ALL your runs should be fasted. I like to have my short morning runs like that, and then my longer runs are about an hour after a half decent breakfast (or longer if it’s a fry-up
)
As to eating after - I never used to, even after a fasted run, I’d get home, shower and get to work and it might not be for another three hours until I ate.
But I’ve now learnt that I feel less fatigued if I eat soon after. That might be some chocolate milk, a protein shake, and egg or avocado on toast. I need the protein certainly.6 -
@kevaasen winds are definitely a huge factor. In the winter I tend to think in wind chills rather than actual air temp if I'm going to be outside. On a calm day I can stand very low temps but when the wind picks up it can HURT. That's why I bought a pair of ski goggles for winter running. I haven't had to use them yet but the other day at -31F windchill I came very, very close. It wouldn't take much wind at all for me not to even attempt a -49F run, but just like running ultra distances, I'd want to see if I could. I'll admit I may be optimistic in my lower yellow zone
I love cold weather more than most Minnesotans. Even people here think I'm nuts. I do get a charge out of going outside in nasty, cold weather and just dealing with it. It's not unlike the feeling I get after difficult long run.
Arctic temps just make me feel ALIVE.4 -
fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
I have a great support system at home with my husband. I usually wake up, go run and return home in time to shower and get ready for work. I wake my husband up after my run and he prepares my "after run snack" - a whole wheat tortilla with peanut butter and raisins OR cranberries. I know this sounds horrible to some, but it really tastes good and gives me a feeling of being full. I will eat this along with a piece of fruit on the way to work -usually about 30 -45 minutes after I run. I have about a 45 minute - one hour commute including dropping the kids off at school, so once I arrive at work I eat a cup of oatmeal or grits with a cup of coffee. This breakfast is usually about two hours after I finish running.
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MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
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@fitoverfortymom I don't run in the early morning but if I do, for runs of an hour or less, I don't eat or drink anything. Like @girlinahat says, I need to be out the door and running before my brain catches on.
Beyond that, say for a weekend long run, I'll drink 2 or 3 cups of coffee, have some toast or a bagel, and wait for the coffee to have it's affect before I go. I'll carry TP with me but prefer not to have to use it mid run.
After a run of hour or less, I'll eat whatever it is I normally have for breakfast...usually 4 eggs with veggies, a meat, and cheese. If it's a long run, I'll likely have a protein bar, shower, then whatever I find in the fridge to eat. I don't follow any particular post-run diet.3 -
My preferred running temps are 35-50F. I don't mind running when it's between 20-35F, but I don't appreciate the added attire. When it's in the 40s, I wear shorts, a long sleeved shirt, a head band to cover my ears at the start of the run and gloves, because Reynaud's. I usually can go my entire run without getting uncomfortable. Anything hotter, then I will probably be sweating more than I would like to at some point.3
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PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.2 -
MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.
If you look at the balance of Protein/Fat/Carbs in Chocolate Milk, the real stuff mind you, you will find it is actually ideal for recovery. In fact, limited testing has shown it to be among the best choices, far better than sports drinks.
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PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.
If you look at the balance of Protein/Fat/Carbs in Chocolate Milk, the real stuff mind you, you will find it is actually ideal for recovery. In fact, limited testing has shown it to be among the best choices, far better than sports drinks.
Oh, I know it
It's more that if I have it, it will be GONE fast.... the protein shakes take more work, so I'm not downing them all the time. 1 -
"Results of this study suggested that chocolate milk out-performed the Endurox in measures of time to exhaustion and total work."
https://runnersconnect.net/is-chocolate-milk-really-a-good-recovery-drink-after-running/
Plus, you know, it is yummy!
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Another 3km Just a short run to get those legs going after yesterday's 10km and todays' 20km cycle round to work
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@PastorVincent we actually bring chocolate milk to cross country meets for the kids to drink after a race.
I won't tell you all what I eat for breakfast after a run. I'm the person on the chart under don't do this. I usually don't eat anything until a few hours later.0 -
fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
After my run, I head to the gym, shower and get ready for work so breakfast is usually an hour after my run. Most of the time, I pack my breakfast and it usually consists of oatmeal in some form - baked oatmeal, overnight oats, or just plain oatmeal. It sticks with me pretty good. I'm not sure that its the nutritionally correct thing but its easy to transport and heat. Looks like I may need to add protein?1 -
fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
After my run, I head to the gym, shower and get ready for work so breakfast is usually an hour after my run. Most of the time, I pack my breakfast and it usually consists of oatmeal in some form - baked oatmeal, overnight oats, or just plain oatmeal. It sticks with me pretty good. I'm not sure that its the nutritionally correct thing but its easy to transport and heat. Looks like I may need to add protein?
If you make the oats with milk, there's your protein.2 -
PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.
If you look at the balance of Protein/Fat/Carbs in Chocolate Milk, the real stuff mind you, you will find it is actually ideal for recovery. In fact, limited testing has shown it to be among the best choices, far better than sports drinks.
Unfortunately that's true. But it's milk. From a cow.
where's the pukey face? Ugh it's all snotty and gross. *Barf* 1 -
PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.
If you look at the balance of Protein/Fat/Carbs in Chocolate Milk, the real stuff mind you, you will find it is actually ideal for recovery. In fact, limited testing has shown it to be among the best choices, far better than sports drinks.
Unfortunately that's true. But it's milk. From a cow. where's the pukey face? Ugh it's all snotty and gross. *Barf*
You do know that plants grow from dirt, right? And that the best plant growing dirt comes from... poop... we are organic beings living in an organic world, there's not one edible thing that isn't "gross" if you think about it in those terms.4 -
66 posts later, and some miscellaneous replies:
@slimbyjune18 - Abstaining from alcohol during marathon training: Yes, I do. But I may not be a fair test; I also abstain from alcohol when I'm *not* in marathon training. Maybe I'd be faster if I didn't? I don't know. I see examples of runners both faster and slower than me who love their beer.
@girlinahat – I've always seen it stated that 55º F (13º C) is the perfect running temperature physiologically, though individual preferences vary. Of the runners I know, the people who prefer warmer than 55 tend to be newbies. The experienced runners are all over the map on what they prefer, but 55 tends to be the high end. I'm more concerned with the total meteorological picture rather than just the temperature; 45º F (7º C) with heavy rain and wind could be miserably cold, while 30º F (-1º C) with little wind and sunshine would be very pleasant. But mostly, I try to channel Sir Ranulf Fiennes: "There is no bad weather, there is only inappropriate clothing."
@fitoverfortymom – I believe I'm an outlier. I'll get up a 4:15 so I have time for a full breakfast before running at 7 AM. Most other distance runners I know seem to think I'm nuts for how much I eat before I run, but it works for me. Followup question: What/when I eat after the run depends on how long the run takes. I only get up early for organized runs, so there tends to be a significant lag between the end of the run and getting home. If the early run is a race, I'll eat some post-race food. If it's a training run, I'll stretch, chat with other runners, hang around a while, and then head home. For a 10 to 12 mile run, I'm probably early enough to have an apple, a banana, and some cottage cheese as a snack. For a 20 or 22 mile run, it's probably lunch time anyway by the time I get to real food. But I will have had some gels during a run that long. A training run that I get up early for will *not* be a short run.
@MNLittleFinn – Blog about what you need to blog about to help yourself organize your thoughts. If it interests or helps anyone else, that's a bonus.3 -
January Running Totals (miles)
1/1 – rest/injury
1/2 – rest/injury
1/3 – rest/injury
1/4 – rest/injury
1/5 – rest/injury
1/6 – 1.59 test run
1/7 – rest day
1/8 – 2.01 easy
January running total to date – 3.60
Nominal challenge goal: No specific distance
Real goals: Start January getting back to running regularly. Finish January in base building mode, giving myself a chance to start and complete Boston 2018.
Today's notes – Yesterday I was able to jog the hallway as the eggs cooked, but the quads weren't really right. I decided to take yesterday as a rest day, and stuck with that decision later in the day when I felt good enough to run.
The weather also improved yesterday; it started out stupid cold, then warmed up to just cold. Today it warmed up further to quite pleasant for January; it was 38º F (+3º C) when I got out to run. The Weather Channel said we had 23mph WSW wind, so I wore light tights and a wind shell jacked over a long sleeve tech shirt; but when I got out, the wind didn't feel that strong. Maybe 12 to 15 mph, max.
Wore my Peregrines because I didn't know how snowy the side streets would be; I could see that road shoes would be fine on my street. Turned out that road shoes would have been fine everywhere I ran; but that's why I wear trail shoes instead of screw shoes or Yak Trax in the winter. Sometimes I get clear pavement, and the trail shoes are okay with that.
Set out to run 2 miles, and that's what I did. Felt a lot of aches near the left knee - above it, behind it, in the upper calf, even a little in the vastus lateralis that was the major problem; but mostly new areas of ache. They never totally went away, but they seemed to fade a bit in the last part of the run. Checked Garmin Connect, and my run contact balance improved later in the run.
Came in, stretched, rolled, relaxed. Test going down and back up stairs. I think I'm reacting to this run better than I did to Sunday's run. Call it a training progression, take tomorrow as a rest day just to be conservative, try it again on Wednesday.
Just like learning to run the first time. Don't run on consecutive days until you've built up your running chain to endure that. Hopefully this time that won't take as long as it did when I first became a runner.
I think I'm on my way back. January mileage totals will look pretty light, but right now the important thing is to keep making progress. Actually running 5 miles on Saturday looks doubtful but not impossible; I'll make that decision on Friday. If I do run Freezeroo #3, I won't be running it at 5 mile race pace.
2018 races:
January 13, 2018 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 27, 2018 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 16, 2018 Boston Marathon (Hopkinton, MA)
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rheddmobile wrote: »PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.
If you look at the balance of Protein/Fat/Carbs in Chocolate Milk, the real stuff mind you, you will find it is actually ideal for recovery. In fact, limited testing has shown it to be among the best choices, far better than sports drinks.
Unfortunately that's true. But it's milk. From a cow. where's the pukey face? Ugh it's all snotty and gross. *Barf*
You do know that plants grow from dirt, right? And that the best plant growing dirt comes from... poop... we are organic beings living in an organic world, there's not one edible thing that isn't "gross" if you think about it in those terms.
Haha! Yes. But I was picking on @PastorVincent the ketchup eater 2 -
rheddmobile wrote: »PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.
If you look at the balance of Protein/Fat/Carbs in Chocolate Milk, the real stuff mind you, you will find it is actually ideal for recovery. In fact, limited testing has shown it to be among the best choices, far better than sports drinks.
Unfortunately that's true. But it's milk. From a cow. where's the pukey face? Ugh it's all snotty and gross. *Barf*
You do know that plants grow from dirt, right? And that the best plant growing dirt comes from... poop... we are organic beings living in an organic world, there's not one edible thing that isn't "gross" if you think about it in those terms.
Haha! Yes. But I was picking on @PastorVincent the ketchup eater
Which comes from a plant btw. Which is NOT a cow. Just in case you did not understand the difference.2 -
PastorVincent wrote: »rheddmobile wrote: »PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »fitoverfortymom wrote: »Follow up question for early morning runners: What and when do you eat after your runs, if anything? How long after your run do you eat? Experiences related to this helpful...
Protein and carbs with 30min of a run. Full meal within 2 hours. Helps with recovery.
I use long runs as my excuse to indulge in 16 oz of Chocolate Milk (using whole milk).
My nutritionist said I should have protein and carbs after every run.... chocolate protein shakes are my go to.
If you look at the balance of Protein/Fat/Carbs in Chocolate Milk, the real stuff mind you, you will find it is actually ideal for recovery. In fact, limited testing has shown it to be among the best choices, far better than sports drinks.
Unfortunately that's true. But it's milk. From a cow. where's the pukey face? Ugh it's all snotty and gross. *Barf*
You do know that plants grow from dirt, right? And that the best plant growing dirt comes from... poop... we are organic beings living in an organic world, there's not one edible thing that isn't "gross" if you think about it in those terms.
Haha! Yes. But I was picking on @PastorVincent the ketchup eater
Which comes from a plant btw. Which is NOT a cow. Just in case you did not understand the difference.
Oh harsh man.3 -
rheddmobile wrote: »
If you make the oats with milk, there's your protein.
Good point!0 -
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Jan 7 - 2.62 mi3
This discussion has been closed.
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