2015 Running thread part three

[actiongirl1978]

Woo! How exciting to be the last on one thread and the first on another!

3.1 from me. Slow and steady.
Total 909.1

Action I hope your no snacking goes well today. One of my favourite things to eat with tuna is haricots verts (French beans?) with vinigrette. Or any type of légume, kidney beans, or lentils? I work from home sometimes and the temptation to eat is high, but once you've managed a couple of days it gets easier.
I didn't have breakfast today 'cos I ate loads yesterday (around 200g of grilled almonds which is far too many calories). Ran 10.2kms this morning and won't eat until lunchtim. I'm going to try Matt Fitzgerald's suggestion of fat loading for 3 days before eating more carbs the day before the marathon. So avocados, eggs, cashew nuts, salmon and greek yogurt are on the menu for the next few days.
In theory, the fat-loading period should increase the capacity of the muscles to burn fat during prolonged exercise. The carbo-loading phase that follows should then reverse the depletion of muscle glycogen stores that was caused by the fat-loading period. Or something like that.
916.8

After reading this thread yesterday evening I skipped dinner (we went out for a big 3 course lunch to celebrate Mothering Sunday and I wasn't hungry). I still wasn't hungry this morning, but had breakfast as usual when I got up. In fact, I can't remember the last time I was really hungry. May have a go at the 5:2 to remind myself.

I think the eating pattern that suits me best is little and often but that can be hard to stick to. As ravenous as I am almost all the time I do find large meals uncomfortable and don't know how else you can keep up your calorie intake unless you eat fairly continuously? At the moment am still losing weight (slowly, but muscle which really distresses me, would be ok if it was fat) averaging 2750 calories a day. Trying to use more full fat versions of things like feta and yoghurt but it has unpleasant side effects in the form of steatorrhoea. Life is cruel sometimes!

Anyway am pleased to add 4.1 miles that felt much easier than same route, same pace last week - 916.8 + 4.1 = 920.9

3.1 this morning. 924.

Food/running is an issue for me too. As I mentioned earlier I started low-carbing as it is the only way I can lose weight - particularly on the ADs I take. In theory not eating carbs forces the body to burn stored fat - no idea if it is true or not but it works for me. When I eat largely protein/fat I rarely get hungry,

I am beginning to get some stamina back - did my 3.1 in just over 30 mins instead of nearly 40! I am wondering if eating something carb-heavy like a banana an hour or so before race will help.

Well Anglaise it is going brilliantly so far, I have managed to have no snacks, though my lunch was a two phase affair involving my salad, an orange and a cup of tea, then a quick 15 minute catnap (I love my mini snoozes, I do them sitting in a dining chair at the table, so no danger of drifting off for too long) and then another cup of tea with a small handful of cashews and a bit of dark choc. I am now off to brush my teeth!

I also thought I should be a bit more mindful about whether I am hungry or not, maybe thinking of hunger on a scale of 1-10. When I sat down for lunch I was definitely at about 8 on that scale, normally I snack at about number 4. It remains to be seen whether I can make it through to 8pm without eating part of my arm instead of snacking

I have seen that information about weight and running times too, doing lots of weights over the last few months has added weight, but that's not the kind I am bothered about, it is the muffin top that creeps on!!

irian I ate like you for the first couple of years of running, but when I started upping my mileage considerably and weight training, that is when the hunger crept in. And once you let one carb in, they all come knocking! I think the problem was I wasn't true low carb and so by eating fruit and dark choc etc, my body was never really going to adapt properly to burning the fat.

ohoneohtwoohthree can you do 5:2 and still exercise efficiently? Do you fast on running days or rest days?

Well done Action. Yes, brushing teeth is a good way to stop food cravings! I did 5:2 to lose a few kgs whilst running with no problem, and still fast occasionally now if I've overeaten on a weekend. Exercising on a fast day is easy once you are used to fasting. I think I'd have had more of a problem to run the day after a fast day if I didn't eat breakfast first, so I always avoided running on the morning after a fast day.

I darent nod off during the day, I makes me feel all weird and disorientated for hours afterwards.

I like the idea for thinking about hunger on the 1-8 scale, imo food tastes better when you are at the higher end, if you eat earlier in the scale then you tend not to experience the stronger sensations of hunger and perhaps they feel a little alarming?

7.21 miles from me
=931.21

cutting down because my left glute is hurting and I am running more slowly than previously.
Like a fool I have abused running and am paying the price
am booked in to see the physio next week and in the meantime will upregulate cycling and gym cardio to mop up the excess energy

A guest at our wedding guests has just got in touch to see if I'd like to go for a run on the morning of our wedding

She is training for the VLM and my parkrun is a bit too far away to squeeze in so I was like YES PLEASE!

We met at uni - how times have changed!

Thursday, ha ha yes times do change don't they! Something about committing to running makes you happy to sacrifice lie ins and big breakfasts for being outside at the crack of dawn!

Suzanne, hunger pangs don't feel alarming, on the contrary once I get used to them, I quite enjoy the discipline that they imply. I have done weight watchers as a maintenance diet many times in the last 10 years and I always maintained that the first week was the hardest, getting used to being hungry.

Now I am not really trying to diet at the moment, just correct a slightly bad habit before it gets worse, however I think being hungry every day is a good habit for me to achieve again.

My danger zone is definitely when we get home from school though, I usually walk through the door after the school run and eat my body weight in cashews, bits of ham and cheese, fruit and mugs of tea. Tonight I ate one solitary bit of salmon left on a child's plate. Feeling happy!

Looking forward to a grit class tomorrow which should keep the hunger pangs at bay its so hardcore, I feel too tired for food afterwards!

Suzanne I hope your glutes feel better soon, do you roll?

Anglaise how long did you 5:2 for to lose the weight?

I'm sure I read about a study very recently that compared low carb to low fat diets (like-for-like calorie intake/exercise output in laboratory conditions so probably not replicable or sustainable at home) in terms of which shifted the most body fat and the low fat was dramatically more effective at the whole body recomposition thing, the subjects lost much more fat, in a way that utterly confounded the 'calories in and calories out'. Will have a look for it but I think the fat intake was so low that you'd probably compromise all those fat soluble vitamins and other important things.

this must be it low fat burns more fat but only 7% of calories from fat? how is that possible or good for you?

I roll a bit but mostly stretch, despite being able to do fairly advanced versions of cow face, pigeon etc I still have problems, suspect it's linked to old injuries.
I've used the same physio for about 15 years now (not continuously) and he's always been able to get me out of trouble.

exercise does tend to kill off hunger for a while...perhaps to do with blood supply being diverted away from the GI tract?

Something about running indeed, it's like crack, I ramped up my dosage too quickly and now 7 miles just doesnt give a good enough high, even when followed by an hours biking

it's so confusing Poppy, so many studies are published often giving contradictory results

Ha ha, yes to running being like crack! Dropped DH's car at the garage this morning and ran the 6 miles home. Was disappointed as thought it was going to be a longer run. So with that and parkrun,

931.21 + 9.1
940.31

I have just started on MFP to try and curb my out of control snacking.

Never had to bother with my weight until last couple of years when I have discover thAt cake does have consequences

It is helping me think twice about snaffling the DS kit-kats, hula hoops which is good. As someone said...no good training hard if you undo it all the moment you walk into the kitchen

The best thing for stopping eating for me is to down a glass of water and that fills me up for a bit and is often the reason for thinking you want to eat. I settled around 1800 calories before being pregnant even with being quite active. Dh eats 4500 calories a day to maintain his muscle mass!

Poppy Tim Noakes calls it banting - he is a real high fat diet convert. I've been eating high fat no carbs today and feel OK now but snacked on nuts.
2 more days to go.
Action I lost 6kgs in 2 months a couple of years ago doing 5:2. I'm 5'8 and weighed 63kgs before dieting, so I wasn't overweight but I've got a narrow frame and looked better at 57kg. Now around 58-59kgs but that is since running seriously with the club so I've got more muscle.
Cinnamon I don't know if I could manage to eat just 1800 calories, one of the reasons I run is to be able to eat at least 2000 a day!

I was quite happy, have been eating when hungry pretty much while pregnant as was sick if I didn't in the beginning. I have gained 8kg and am 37weeks today so I don't think that's too bad (lost weight with my other two as I was 30kg heavier to start with a very sick!). I don't count running calories burned in those 1800 so could have a bit more runningng days :)

Re eating I don't count calories etc, have tried and failed to do that in the past. I just watch portion size and try to limit snacks but do still treat myself. We started using. Smaller plates so we don't have huge portions. I haven't noticed an increase in hunger with running, am often very thirsty after a run though. I won't deprive myself if I feel like some chocolatee etc. I have lost about 10lb since the new year. Only another 5lb or so left. It's come off slowly and I could have eaten better at times. But the inch loss has been dramatic. I keep thinking about trying 5:2 etc but ultimately can't be bothered. I tend not to eat bfast but have lunch and dinner. I can easily get through til lunchtime or later not eating. I think I am lucky metabolism wise as soon as I exercise regularly I lose weight and inches pretty quickly.

Running has really helped me with my weight. I have slowly lost about 2.5 stone since I started and my weight has now been stable for the last 3 years. I don't really restrict what I eat and have treats when I want, but make sure it isn't to excess. I do find my appetite has changed, I don't crave biscuits and chocolate like I used to and when I do have them I am satisfied with a small amount ( previously I could have demolished a whole packet of choc Hobnobs in one evening ). I genuinely prefer a banana or toast most of the time now.
I think one of the major factors is a huge reduction in my alcohol intake too. I know now that it is so much harder to get up early for a run if I have had a drink the night before and I really can't cope with hangovers like I used to. Given the choice of a drink tonight or a run tomorrow I nearly always choose the run now.
No run today . Planning to get up for early intervals tomorrow as it will probably be my last running window till Sat.

Just in from work and saw we were almost full

New thread [http://www.mumsnet.com/Talk/exercise/2333362-2015-Running-thread-part-four here]]

here

See you all on the new thread