2015 Running Thread

[ThursdayLast]

Well...nearly!

Thread for all running chat, no matter how fast or how far you run

who knows? This is like glycogen loading before a race but all the time, but should help with storing water which is a small worry of mine (lithium so dehydration is bad and hyponatraemia etc) the emphasis is on replenishment too after each run

I don't think I will quite make it to 1000 cals solely from carbs but saw the 1200 a day thing and was

Morning - 3 from me to add to the tally. Very slow though.

it probably is out of date but I think that's what I like

am obsessed with 19th century marathon training methods (discussed in the lore of running a bit) and how athletes prepared for the 1908 Olympic marathon etc

might do a retro training plan of my own

If you're just jogging along at a maintainable pace then you should be able to rely mainly on your fat reserves for energy. Glycogen reserves become important when you start training harder (say there's a massive hill) and you can't burn fat fast enough (rule of thumb is if you're breathing easily, can chat etc then you're on fat- if you're blowing like a fat horse on the first day of the hunting season you're on glycogen .) That's why going off at the start of races too fast is such a bad idea because you deplete your glycogen reserves straight off and increase the need to take on carbs during the race, which is ok, but many people find it problematic to take on a lot- I try to limit myself to 3 gels and a couple of bananas during a 50k race, which is only 15-20% of total energy requirement.

Re hydration, just tanking a lot of water on the evening before/ morning of / during the race doesn't work that well, and if you can hear water sloshing around in your stomach when you're running, you've really screwed up (voice of experience). I typically set an alarm on my work pc for 48 hrs before the race and drink a glass of water every 90 mins. Aim to be peeing pale yellow, not clear, and you she be ok.

it's all very personal though. I tried clean/ paleo eating for a while and it didn't work for me at all- I was slow, I was tired, it was awful. Back on the jacket spuds and all much better.

the hydration thing is weird, only found one marathon length type person on lithium (triathlete) and like me he can produce a well hydrated looking wee but still not have the water available for long training periods

think the conclusion was to try to drink like a normal person

Hmm- that sucks. Maybe use a camelpak for races so you can sip water constantly rather than just having to chug a cup of water in the checkpoint- that might help, or maybe not. Sorry, not an expert on why lithium dehydrates you.

I try and drink a lot of water the week before a long race. Drinking loads the night before or a few hours before a race doesn't do anything.
I hate gels and fortunately as my longest race so far has only been 42kms I haven't needed them. Much prefer bananas or raisons.
Let us know how your carb intake goes, Mitchy. I think they are important for performance but not so much that you feel uncomfortable. Matt Fitzgerald recommends having your carb intake for breakfast and lunch then eating mostly protein in the evening, which is what I try to do. Looking at some of the diet plans of the endurance athletes he quotes in Racing Weight they do the same.

Wow, can I just say I LOVE this thread! I always learn so much!

Will always think of myself as panting like a horse on the first day of the hunting season when I do sprints and hill training

Here's another nugget to add. I spoke to my PT this morning who is running London in April. I asked what his weekly mileage is... It turns out he is just running his long run and a short interval session . He is obviously very fit and also does strength training, but still, that really surprised me. Here we all are totting up 20 and 30 miles a week each and worrying about mileage and he will probably get under four hours on one long run. It isn't fair!

No running to add, just checking in for the lunchtime chat.

Ps. Any tips on cramps? The inside of my thighs keep cramping up despite rolling.

I googled the Lore of Running, just out of interest, thinking I might buy it, and came across a fairly recent quote from the guy who wrote it, saying people should tear out the section on nutrition as it is out of date. He now believes in following a high protein high fat diet.

Admittedly I do a feeble amount of miles a week compared with lots of you, but I definitely function better on a run (and in general) if I eat fairly low carb, or at least low GI.

so far my carb intake is 25g of jumbo porridge oats in the morning (plus whatever carbs are found in yoghurt and the veg that go into my omelette - courgettes aubergine and spinach usually) so will make some changes, I love pasta and rice and quinoa and stuff but am a lazy cook) will see how it goes

suspect everyone functions and feels differently on various diets so is impossible to come up with real rules for marathon training

I was a bit about Noakes and his volte face on nutrition, I know some find low carb works, but some people treat it like a religion.

I have my own rules re nutrition.
1-eat nothing at all for approximately 12 hours before strenuous exertion
2-go home and eat continuously right up until bedtime

I'd never go full-on low carb again (been there, couldn't hack it). I do like a good protein breakfast to get me going in the morning though.

2.7 from me which I think takes us to 1008.16

1011.56 with the 3.4 from me, very wet and windy but a good run :)

I like carbs too much to ditch them completely. Porridge is a great start to the day. The Sky cycle team manager always stocks up on it before coming to France for the Tour because he is never sure he will be able to buy it here and it is the staple breakfast for all the cyclists.
It seems to be a trend to advocate high fat low carb for energy but I'm not convinced. Whatever suits you I suppose, but I would hate a high fat diet.
I fast on Mondays (well, eat 500 cals) and never eat carbs as they are too calorie heavy, and I miss them. Tuesday morning can't come quick enough.
Actiongirl I've read a few articles on marathon training and quality not quantity is often advocated. If you just go out every day and run for an hour and a half at 10kph you will clock up a lot of kms but they won't be helpful unless you never want to run faster than 10kph or further than 15kms. You aren't doing any speed/cardo work and the run isn't long enough for endurance. I'd imagine one 3 hour run and 2 shorter interval sessions are more beneficial, even if the mileage is less.

I have just ordered a foam roller hoping it will help with my tight calves!

My new saucony running shoes have arrived, they are from their junior range and basically the slightly newer version of what I have. They feel just the same as my current trainers so will wear them for my half hour run tomorrow and see how they go.

No running to report but woohoo we have passed 1000 miles already!

Sirzy please report back after the rollering! I get really tight calves too.

2.5 miles for me at lunchtime. Windy and rainy so I felt like a total badass! Really decent pass for me too - 10:30/mile

1004.06

Wow!!! And it's only the 12th

New Years enthusiasm

I will Edith.

Hopefully we Can keep it up squeezy!

A wet and cold 2.9 miles.

1007.5

How has it gone down from 1011.56 to 1007? Have we missed a post/ miss counted?

I think.Edith should have been 1014 not 1004 (1011.56 from 5madthings plus editor's 2.5 = 1014.06).

Working from 1014.06 plus 2.9 from tiredemma and 3.1 from me tonight I get us at 1,020.06.