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RUNDARCYRUN's Photo RUNDARCYRUN Posts: 2,837
2/22/11 7:21 A

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I am not sure about the ankle, and running in April. With injuries, it is just so hard to tell, and can vary from person to person, injury to injury. I do hope it heals up quickly for you, though!!

But about the weight loss - your calorie range of 1200-1500 sounds pretty good, but I would highly recommend you put all your goals into SP, so it can generate a target calorie range for you. It takes your own height and weight into account, as well as your exercise. I've always used this same basic formula to determine my calorie-intake to lose weight, even before I found SP, so I would say you can trust it! Make sure your counting accurately (not nibbling a lot, and "forgetting" or guesstimating... hehe), but YOU CAN DO IT! I have always used running as my main source of calorie burn to lose weight, but I also am a big believer in strength training - more muscles = more calorie burn. emoticon

**Darcy**

My PRs:
5K Run: 22:55 (non-race)
10K Run: 46:16
Half Marathon: 1:43:12
30K: 2:43:54
Marathon: 3:47:44


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MFRUNNER's Photo MFRUNNER Posts: 133
1/24/11 11:48 P

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Hi There! I think as long as you can run 15-20 miles a week comfortably and without pain, you should be fine starting a half marathon training program. There are several free programs on line. I wouldn't worry too much about time for your first one.

I lost weight following the Spark plan pretty much to the letter. I didn't exercise much at all in the beginning and my calorie range was around 1400-1600. I wasn't in a hurry and really wanted to focus on nutrition and cutting way back on sugar rather than relying on exercise. Weight loss was slow so I changed my range 1200-1500. In December, I started training for my half marathon on Feb. 6 and I really started to lose a lot faster. Sometimes I'm over or at the high end of my calorie range but if I eat high quality carbs and protein and cut down on the sugar and fats, I have enough energy for quality training runs and stay in my calorie range. If you follow the plan, you will lose weight. Be patient,track your calories and stay in the range. You'll get there!

Good luck! You can do it and keep us posted as to how it's going and what race you decide to do!

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RPMUTAH's Photo RPMUTAH Posts: 155
1/23/11 3:27 P

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HI. I am rather new to this team. I have been running rather consistently for about a year (mostly 3-5 miles 3x a week). I want to do a 1/2 marathon in April, but I am rehabing a rolled ankle. Yesterday I ran 3 miles (pretty slow). Do you think April is too soon to do 13 miles? Should I shoot for later?

Also, I am 150 pounds. I want to be around 130. Did you all lose your weight just by running, or did you do something else? I'm eating 1200-1500 calories. Is that about where you were to lose your weight? Just curious. It's been very frustrating and I really haven't lost any weight at all. I've been counting calories and have been pretty consistent to exercising (except for the last 2.5 weeks with my ankle). Any suggestions on how to get the old body losing weight?


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MFRUNNER's Photo MFRUNNER Posts: 133
1/14/11 4:23 P

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Sounds like you're doing great, PSSN4FITNESS. If the graham cracker and yogurt worked then go with that. for your short runs 7 miles, you generally don't need to eat anything. A general rule of thumb is any running for more than an hour and a half, you should probably eat a little something before (experiment in training runs) and have something (gel, sports beans, whatever works for you)45 min into the run.

The most important thing is to find what works for you. Everyone is so individual.

Good luck and hope that helps!

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PSSN4FITNESS's Photo PSSN4FITNESS SparkPoints: (14,091)
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1/14/11 2:05 P

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Okay here goes... I am clueless about all of this stuff. And I need your help and advice!!

I am training for a half marathon and I have never used any gels or bars or recovery drinks or anything or pre-drinks or anything.

I generally run on an empty stomach in the morning. I down a cup of water before the run. I know its bad, but I HATE the feeling of food or even water (double bad) sloshing in my stomach during runs. I run 7 miles at a time probably 2x per week and 5 miles on easy days.

For my recent 15K, I ate a yogurt and a graham cracker before the race. Water throughout, nothing during. I didn't feel hungry at all. Then, had a bagel (they were free!) after the race and a cup of gatorade. An hour or two later or so I had some eggs figuring I needed protein.

As you can see, I just make this stuff up. I figure if I did 9.3 mi, what's another 4? But, I know I need to get educated. I know what you are supposed to do, but I don't know where to begin.

Suggestions, thoughts? HELP!!

Edited by: PSSN4FITNESS at: 1/14/2011 (14:10)
-- Jamie
Pain is Temporary; Pride is Forever - the Marines.

"If your goal doesn't come with a plan, then it's just a wish" - Another Sparker

"A year from now you will wish you had started today."

"Fear knocked at my door, and faith answered." - pravsworld

Friends of Hudson Park 5 Mile (10/18/10) - 38:24
Ted Corbitt 15K (12/19/10) - 1:18:09
Georgia Half Marathon (3/20/11) - 1:55:02
Super Sunday 5-Miler
(2/3/2013) - 42:23

Graduation


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MFRUNNER's Photo MFRUNNER Posts: 133
1/5/11 1:25 P

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My experiment of 1

Pre race--oatmeal, banana, or yogurt, coffee. If a marathon I will add more protein like plain chicken breast (i know--yuck in the morning).

During long runs and long races--Alternate Perpeteum Extreme Endurance Fuel with water and cliff blocks

Short races/runs--gatorade or water

Post long runs or races--Chocolate milk, Ensure or Muscle Milk Light within 20 minutes of finishing and full meal as soon as possible.



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FLETCHND's Photo FLETCHND SparkPoints: (6,112)
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10/30/10 8:31 P

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Pre race I have a cup of coffee and a bagel with cream cheese.
I like to take Gu Chomps with me on long runs or else Sport Beans. For a really long run I will also add in Gu.
For recovery nothing beats chocolate milk or Luna Chocolate Recover Smoothie....My 2 cents :)

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RUNNINGWOLFOFMI's Photo RUNNINGWOLFOFMI Posts: 1,046
5/8/10 8:14 P

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I always eat:

- 4 tablespoons of Peanut Butter
- 1.5 cups of some kind of fruit
- Have 16 oz of fluid

all 35 - 45 minutes before working out

" No man, for any considerable period, can wear one face to himself, and another to the multitude, without finally getting bewildered as to which may be the true."
-Nathaniel Hawthorne

" I ran and ran and ran everyday, and I acquired this sense of spirit that I would never, never give up, no matter what else happened."
- Wilma Rudolph


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LISALU910 Posts: 838
3/6/08 8:49 A

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My new favorite "meal in a bar" is Kashi Trail Mix bars. They are the ideal balance of carbs/fats/protein (approx 55/30/15). High in fiber and other nutrients as well. I don't run long distances - usually just 5 miles - but I eat one right before I run (usually having eaten breakfast about two hours earlier) and I have plenty of energy and they DON'T sit in my stomach. They are also great on the other end, if I finish a run and have a lot of errands to run before I get home for lunch they tide me over nicely.

What I keep in my running bag for refueling: oranges, small cans of V8, and the Kashi bars. I LIVE for that orange when I'm running, it is my post run treat!

Other than that I am not really into running nutrition since I'm not a marathoner. For 10Ks I just eat what has worked for me in the past, a light carb breakfast - and COFFEE - at least an hour and a half before the race. A low fat, high carb, high protein meal the night before. I don't know all the science behind it, but so far that has worked for me.

Hearing all these suggestions is kind of intimidating. I want to start training for a 1/2M but it all sounds so complicated!

Edited by: LISALU910 at: 3/6/2008 (08:50)
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JKRUNNING's Photo JKRUNNING Posts: 85
2/27/08 5:32 P

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Not healthy, but I love sugar free cherry kool-aid after a long run.

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SP_COACH_NANCY SparkPoints: (158,833)
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2/17/08 11:46 P

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Always have my trusty Accelerade (Fruit punch-powder that I mix with water-the pre-prepared junk in a bottle is nasty) before and during my runs and just started using the EnduroxR4 as my recovery drink...both products are mentioned adnauseam in Matt Fitzgerald's book Performance Nutrition for Runners (which don't misunderstand, I really like the book). Haven't tried the Accel Gels, but I have bought them...just don't know how it will go down.

I also started taking a glutamine supplement that I mix with water after my hard (interval and tempo)runs.

HAPPY RUNNING!
Nancy

Edited by: SP_COACH_NANCY at: 2/17/2008 (23:46)
RICHOJOHNSON's Photo RICHOJOHNSON SparkPoints: (48,793)
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1/26/08 9:11 P

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A great snack is a piece of Celery with peanut butter on it. Yummy
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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HAPPY2BTHIN4ME's Photo HAPPY2BTHIN4ME Posts: 647
1/26/08 3:11 P

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Those are some yummy choices...I have some whole wheat pitas sitting in my fridge I haven't done anything with so perhaps half of one of those + pb would work well. Yummy! Thanks!

-Michelle

-Michelle
Life is better in motion!

Start/Current/Goal
191/180/145-155, 5ft10in tall mother of 4!


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LORI-LU's Photo LORI-LU Posts: 2,643
1/26/08 2:29 P

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I've been reading "The Runner's Diet." It's got some good choices for snacks, and good advice to concentrate eating your carbs around your exercise; one hour for quick energy before and no later than one hour after for recovery. The author recommends keeping snack around 100-150 calories.

Her choices for pre- and post-run snacks (around 100 calories):

1 mini pita + 2 tbsp hummus
1 5 inch tortilla + 1 tsp peanut butter
1/2 whole wheat English muffin + 1 tsp peanut butter
1 slice whole wheat breat + Laughing Cow Lite wedge
1 mini bag light popcorn
1/2 cup Kashi Good Friends + 1/2 cup fat-free milk
1 Pria Bar (regular, not low carb)

These are all suggestions, but you get the idea. I tried the mini pita + bp yesterday after my long run, and felt that it really helped prevent me from getting "overhungry" at lunch.


Lori

"I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That stinks for you. But no amount of whining will change the fact that you need to work to get your booty in shape."
-Alwyn Cosgrove


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HAPPY2BTHIN4ME's Photo HAPPY2BTHIN4ME Posts: 647
1/26/08 12:34 P

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I am guessing this is the place to share our pre-run feuling regime...so here's mine!

For a morning run (like on the weekends for me) I have either applesauce, a banana or a milkshake type thing (like slimfast) or skim milk even. The milkshake has given me the best results and sustains me through 6 miles or so and any run longer than that I add a gel after an hour or so and that gets me through without that empty feeling. 10 miles plus I have to add two gels during (I like Clif Shot the best but have a stockpile of powergels right now and they're okay). Mid week runs (usually shorter at 3.5 miles) I come home from work and have a fruit or milk for snack and off I go...seems to work really well for me so far. However I am one of those that can't drink sports drinks during as it upsets my stomach and I can't have anything too solid the few hrs before hand either. So I stick to applesauce and milk!

-Michelle

-Michelle
Life is better in motion!

Start/Current/Goal
191/180/145-155, 5ft10in tall mother of 4!


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RICHOJOHNSON's Photo RICHOJOHNSON SparkPoints: (48,793)
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1/18/08 4:53 P

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The brain is amazing!

Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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RIVER69's Photo RIVER69 Posts: 385
1/18/08 11:25 A

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interesting Gail..... as don't they say "it's all mental"? BRING ON the tricks !!! :)


Shamrock Rock N Roll 5K March 2, 2008 - DONE

St. Patrick's Day 4 Mile March 12, 2008 -DONE

Minute Man 10K
April 27, 2008 - DONE

Mother's Day 10K
May 11, 2008 -DONE

** ING Hartford Half Marathon Oct 11, 2008-DONE

**2 0 0 9**
WSSAC St. Pats Day 4mi
March 15, 2009

NYC MORE Half
April 26, 2009


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RHYNIC's Photo RHYNIC Posts: 19,646
1/18/08 7:44 A

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I have recently read that fueling during a run does more than just hydrate and fuel muscles while running. When you run the brain is always monitoring your body. Sending signals to slow down if it feel you are going to eventually break down.

When the brain reads that you are taking in water/carb(and or protien) even before these nutrients have a chance to get absorbed in your body the brain is sending out messages to your body to relax a little because help to sustain the activity is on it's way.

So the feeling of relief is real when just after you swallow a sports drink, gu...whatever the 'poison', and things feel a bit easier.

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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SAMFRANKIE's Photo SAMFRANKIE Posts: 4,576
1/17/08 11:09 P

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Shouting out to Steph. .

You know we've always been like minded in our minimalist pre-run fueling, but. . .

Like you, I started thinking about adding something at the 8 mile level. I started by eating just a small piece of toast an hour or 2 before my long weekend run (I go late enough that I can pull that off). Last weekend I tried oatmeal and that served me well. Then for my 8+ runs, I've been having a Gu or PowerGel somewhere around 3-5 with water (while running). I've really noticed a difference. Though I think a large part of the difference is drinking a little water.

For my during-the-week 6am runs, I now have a gel and water on my way to the gym. It's not much, but it can't hurt.

And I used Endurox today for the first time. Went down well and has all the great stuff I need.

I seem to have a plan! Don't know if any of it will work for you too?!

Becky



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1/16/08 9:44 P

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I am used to no night time eating. It is hard to get into the rhythm of it but once done it is great.

I love that waking up empty feeling.
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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RHYNIC's Photo RHYNIC Posts: 19,646
1/16/08 9:32 P

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Rich - I ate a banana. Night time eating is much harder for me to deal with that breakfast. I can eat any breakfast item and run shortly after.

Right now I would like to lose a few pounds (10) I don't want to cut back to much on calories. So I am just cutting back on night time eating...it's driving me nuts...hopefully in a few days this will get easier. I really want to make to a new goal wait.

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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1/16/08 9:16 P

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Steve Monaghetti an Aussie Marathoner has been heard to say don't worry about what you eat eat whatever you feel like. Just run 20km+ a day lol
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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JONNYSMOMMY's Photo JONNYSMOMMY SparkPoints: (32,117)
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1/16/08 8:23 P

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agreed! I have succubed to the greasy goodness that is ribs and french fries from Rosati's Pizza...yum! I did have a salad though too! Oh I'm sure I'll be having a great run tommorow! ;)

Jean
Upcoming Races:
Shamrock Shuffle 8K, Soldier Field 10 Mile, Ironman 70.3 Racine, Chicago 1/2 Marathon, HRMS Naperville Sprint Tri, Chicago Triathlon Olympic distance, Chicago Marathon


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1/16/08 7:42 P

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Lol wish there were none here too forever being tempted. So I will just have to go eat an apple and a banana.
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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RHYNIC's Photo RHYNIC Posts: 19,646
1/16/08 7:37 P

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a bad of plain potato chips would be great right now, but I don't have any in the house...I am so thankful.



"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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1/16/08 6:21 P

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I used to run in the mornings on an empty stomach too but now I don't and feel better for it.
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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SGARRIS11's Photo SGARRIS11 Posts: 397
1/16/08 1:20 P

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I know I'll have to just try things out. I used to run weekend mornings without eating anything at all. This summer I increased to somewhere between 6 - 7 miles that way. I would usually just grab a water bottle about 1/2 way through because it was so hot/humid I needed to hydrate. Lately, I've been eating oatmeal (not steel-cut) and then waiting an hour or so before running and haven't felt like I needed anything. Thanks for the suggestions!

Stephanie
Miles: Jan 66, Feb 57.5, March 58.75,
April 78, May 64, June: 56.5
July goal: 50, so far: 15.5
SUEDEMKO's Photo SUEDEMKO SparkPoints: (28,347)
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1/15/08 6:01 P

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Ok, I missed my run this morning, because my running partner is sick, so I'm off to run right now. I had a bite of black bean burritto about an hour ago, so we'll see how I do. Thanks for the info Lori!!

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1/15/08 5:21 P

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Just stay upwind
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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PETRATX's Photo PETRATX Posts: 1,434
1/15/08 5:13 P

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Lori- The oatmeal before a long run is probably a good choice. However I would be grateful if my running partners laid off of the beans before a long run. emoticon

James

"To give anything less than your best is to sacrifice the gift." Steve Prefontaine


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1/15/08 4:55 P

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Lori you are such a wonder.

Thanks for the info. I cook mine in the Microwave not sure whether they are steel cut or rolled. Not quick cook I know that.
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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LORI-LU's Photo LORI-LU Posts: 2,643
1/15/08 4:17 P

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Rich - Yes, good boy! But you could be even better and earn some extra credit if you add a side of strawberries with your oatmeal. Strawberries have vitamin C and adding some to your oats causes synergistic effect to reduce LDL (the bad) cholesterol. I've read that steel-cut oats are better than rolled oats or quick-cook oats because they are only lightly processed, and retain more of the good stuff (fiber, nutrients). Plus steel-cut oats are lower on the glycemic index that quick oats, which means they convert to sugar slower. I looked up the GI value for each: Quick cook oats measure 66 GI versus 55 GI for steel-cut. (For reference, 70 and above is consider high while 55 and below is considered low.) Steel -cut oats take a bit longer to cook (30 minutes), but the taste is excellent! I make a full pot servings and enjoy all week.

Lori

"I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That stinks for you. But no amount of whining will change the fact that you need to work to get your booty in shape."
-Alwyn Cosgrove


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1/15/08 3:50 P

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I start everyday with a bowl of oatmeal with wholegrains. Arent i a good boy.:)

Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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LORI-LU's Photo LORI-LU Posts: 2,643
1/15/08 3:46 P

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Sue - This just in...excerpt from "Sports Nutrition Guidebook" by Nancy Clark, 3rd Ed. "Foods high in soluble fiber -- such as oatmeal, lentils, beans -- are not only a heart-healthy choice but also an excellent preexercise food. They tend to have what is called a low glycemic index. That is, they provide a sustained release of energy into the bloodstream, and they can enhance your endurance and stamina if you will be exercising longer than 60 to 90 minutes."

Lori

"I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That stinks for you. But no amount of whining will change the fact that you need to work to get your booty in shape."
-Alwyn Cosgrove


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RHYNIC's Photo RHYNIC Posts: 19,646
1/15/08 12:23 P

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so far I have never found the need to eat anything while I run. This morning I ran for 2 hours and I drank a sports drink every now and then. Never once did I feel hungry.

But Steph this is really an individual thing. The best way to find out what works best for you is to try a variety of things.

I ran with Accelerade today and I had a recovery drink after I was done.

My english muffin/egg sandwich that I ate this morning held up fine. I have no belly distress at all.

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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SGARRIS11's Photo SGARRIS11 Posts: 397
1/15/08 11:27 A

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I'm needing to find something for longer runs (I'm only up to 7 miles right now). Do you guys 'refuel' during an hour long run? I was thinking about trying sport beans or clif shot blocks. Do you eat these 30 min into the run? Sooner?

Stephanie
Miles: Jan 66, Feb 57.5, March 58.75,
April 78, May 64, June: 56.5
July goal: 50, so far: 15.5
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1/15/08 11:09 A

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Gail - I'm not sure I could eat that before a run, I'm impressed! I had to order my Nutrition Book (the new running "Bible") on line so I'm awaiting it anxiously!

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Sue - I think I would try the tofu before the 1/4 pounder with cheese. :-)

this morning I have an egg, one slice of bacon, one cheese slice, and mayo on a buttered toasted english muffin, and a cup of coffee with cream. No shortage of fat in my diet.

:-)

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
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1/15/08 3:01 A

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Go Tofu yummy yummy

Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
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1/14/08 10:56 P

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Gail - I will start trying things! I'm just scared, I'm a follower not a leader! I have an hour run on Saturday, so I will give a little tofu a try!

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1/13/08 4:42 P

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Well Gail perhaps you better try a 1/4pounder lol
Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
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Hey Rick, even though a bigmac doesn't work for me, it doesn't mean it wouldn't you. hehehe We don't have Burger King here, so I don't know about the Whooper...surely if Burger King was here I would be able to tell ya!

I don't tend to see peanut butter as a protein, only because it's higher in fat. But I still see it as a pretty good choice. (following all of Lori's rules) There are a lot of runners who eat peanut butter along with some carbs and do great with that.

Sue, try something...you will find out if it's not for you...that's how I know a bigmac just doesn't work. :-)

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
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1/13/08 1:56 A

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Well if the Bigmac is not too good how about a whopper?

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
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1/12/08 5:42 P

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Thanks Lori! I think I will try that on my next long run. I'm a very "old School" runner, and I'm really trying to learn the nutritional values of things! I just don't wish to "bonk" anymore!

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LORI-LU's Photo LORI-LU Posts: 2,643
1/12/08 5:39 P

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Sue - I would think that peanut butter does count as protein, but keep in mind it is mostly fat: 2 tbsp (not very much) is 200 calories (144 calories from fat), 16 g of fat, 3 g sat fat, 9 g carbs, 7 g protein. Not too mention, Regular peanut butter does contain some partially hydrogenated oil to keep it from separating out of the peanut butter and rising to the top of the jar, makes the peanut butter creamier, and increases shelf life (better to get the kind you have to stir). Tofu is definitely the leaner choice: 78 calories for 1/4 block, 4 g fat, 0 sat fat, 2.5 g carbs, 9 g protein.

Edited by: LORI-LU at: 1/12/2008 (17:40)
Lori

"I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That stinks for you. But no amount of whining will change the fact that you need to work to get your booty in shape."
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1/12/08 3:52 P

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Ok, I have a question, does peanut butter count as a protein to eat before a long run or would tofu be better? I have problems eating before a run, but I think they are all in my head not my belly, so I could eat a little peice of tofu if it is a better protein.

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I can eat almost anything before a run, but I have to say that I did find out that a Big Mac doesn't fit in well when it come to my pre-run nutrition.

I usually eat oatmeal and a cup of coffee with cream. Before a long run I have eating bacon and eggs many times and have never had an issue with it, but it's not the best choice when I comes to losing a few pounds.

I can't imagine it matter whether your protein comes from chicken, eggs or tofu...it should all be the same. I wonder if chicken is chosen because it has less fat than eggs?

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
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Hmmm...maybe I'll have some eggs with my cereal before my long run on Sunday. Sounds like protein may be the key.

As for the Sports Beans, I actually just ordered them online. I got tired of looking for them and you can get them in "bulk" and save some $$.

"There are days when you don't feel like running. Those are the days that you have to do it. Discipline is doing what you don't want to do so you can do what you really want to do."

Running Progress:
2007 MILES=479.5

2008 GOAL=900 Miles
January-78.81
February-90
March-70

2008 Races
April 6-Martian HM
June1-Dexter-Ann Arbor HM
June 14-Flirt with Dirt 10k Trail Race
October 19-Detroit Free Press Marathon


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Alright, here's what works for me:

Special K w/ teaspoon of flaxseed and 16oz glass of water for breakfast pre-run

Jelly belly sport beans spread out over the hour starting after 30 mins for runs longer than 1 hour. Endurolytes caps (3 an hour) when it's hot.

8 oz skim milk and a banana after shorter runs

Endurox R4 and a natural peanut butter and no sugar jelly on whole wheat bread for post long runs


Gatoraide, GU's, Accel Gel, Sports drinks on the run give me bad bad tummy trouble. I also feel very sick if I lose too much sodium and don't take electrolyte replenishment (I look like I rolled in a pile of Morton's when it's hot out!)

Jean
Upcoming Races:
Shamrock Shuffle 8K, Soldier Field 10 Mile, Ironman 70.3 Racine, Chicago 1/2 Marathon, HRMS Naperville Sprint Tri, Chicago Triathlon Olympic distance, Chicago Marathon


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1/11/08 7:48 P

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So on Jeff's recommendation, I tried a nutritional tricks for my run: add lean protein to my breakfast routine. I usually just eat steel-cut oats with fruit, but today I added 2oz of chicken (not to the oatmeal, just ate it on the side). Eating chicken for breakfast truly felt like eating to fuel -- it wasn't that enjoyable. However, I didn't bonk on my long run today, and made pretty good time. Would an egg-white scramble have the same benefits??? Eggs just *seem* more breakfasty to me.

Karen - Glad you liked the Shot Blocks. I've had trouble chewing them in the past. Jeff and Gerri recommended that I suck on a them, which worked for me today. I've tried Sharkies (too hard), and Luna Moons (nice size, not too big, and softer than sharkies). I still need to find the beans!

For those of us who are trying to fuel and lose some weight, I found a book that may interest you. I haven't purchased it yet and would like to know if anyone has read it and give some feedback. The title is "Runner's World Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, and Fitter" by Madelyn H. Fernstrom and Ted Spiker

Lori

"I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That stinks for you. But no amount of whining will change the fact that you need to work to get your booty in shape."
-Alwyn Cosgrove


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1/11/08 9:57 A

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What doesn't work for me:
Sports drinks and gels with high sugar content (gatorade, accelerade, Gu) They give me intestinal distress

What works for me during runs (I like the natural products with minimum chemicals and sugar):
Larabars (before a run)
Toast with natural peanut butter and banana (before a run)
Hammer Gels (during runs up to 2 hours or so)
Hammer Perpeteum made into a concentrated liquid and carried in a bottle (in combination with gels for over 2 hours of running)
Endurolye (electrolyte) capsules if is warm to replenish electrolyltes

What works for me after a run:
High carb food with some protein
OR
Recovery Drink (I have been using Endurox R4 - Orange)

What I have heard works but haven't tried:
Shot Block every mile
Sharkies
Gleukos

Thanks Gerri for starting this thread..I want to try some different things and this will be a good place to find things to try.

~ Denise ~

"What doesn't kill me will make me stronger"

Marathons in IL, OH, MI, WI, IN and TX 44 states to go

2011 goal - 1500 miles (2010 actual was 1300)

UPCOMING RACES:
2/13/11 - Frosty 5 Miler - 46:53 (9:23 pace) - PR!
3/20/11 - March Madness - 2:10:59
5/11 - Half (goal 2:05)
Fall marathon (goal 4:30)

PERSONAL RECORDS (50-54 age group):
5K (5/22/10) - 28:15
10K (9/8/07) - 59:46
Half Marathon (3/16/08) - 2:09:44


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Today I had a tm run, so I thought why not test out my new running fuel and recovery drink from Clif??? I figured in case of tummy troubles, I would be all set

Well, I loved the Shot Bloks. I ordered black cherry, not realizing that it had caffeine in it. I've given up caffeine, so it was a shock to my system...but I did have my best time for a 3 mile tempo run. I didn't read the back of the package, so I didn't realize that each package has 2 servings...oh well, what's an extra 100 calories? If you like gummy stuff, you should like these. And they were easy on my tummy :)

Clif Recovery Drink in French Vanilla BLOWS. It probably didn't help that I could barely get past the smell (but it actually smells great in the container). I even blended in some cherries...what a waste of cherries :(

I think from now on I am going to stick with my usual post-run smoothie...light vanilla soymilk, unsweetened frozen fruit, and yogurt...and keep taking a multi vitamin! My smoothie actually had more protein and carbs.

Next long run will be my Sports Beans test. I'm actually looking forward to that!

"There are days when you don't feel like running. Those are the days that you have to do it. Discipline is doing what you don't want to do so you can do what you really want to do."

Running Progress:
2007 MILES=479.5

2008 GOAL=900 Miles
January-78.81
February-90
March-70

2008 Races
April 6-Martian HM
June1-Dexter-Ann Arbor HM
June 14-Flirt with Dirt 10k Trail Race
October 19-Detroit Free Press Marathon


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1/10/08 6:43 P

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You guys are amazing!

I am such a lazy slob I just eat my normal food and hope for the best arent I pathetic.

Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
Marathon Maniac #6717

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1/10/08 12:46 P

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This is one active thread and shows how much it was needed. I am going to have to pick up a copy of Performance Nutrition! I held off as long I could because I'm in the, "Is it a NEED or just a WANT', but after reading all these, it's a NEED!

I think that it is any form of protein, but you have to have a certain amount of it to keep from boinking. I'm guessing more than peanut butter, but those "in the know" can better fill us in.

When we did our long run last weekend (did I already say "9 miles!"? HA!!), I ate some egg beaters, and half of a whole wheat english muffin with some peanut butter. It sat well on my tummy and I really felt that I had the energy. However, as Jeff pointed out, both our upcoming HM and marathon are out-of-state, so I can't eat my egg beaters beforehand. I will have to experiment with other things that we can travel with.



Gerri

Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. I Corinthians 9:24


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1/10/08 9:56 A

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Ok, I just found this topic! Heard you all talk about it, but never found it. Becky thanks so much for the book, I'm going to order it or find it around here! I can't believe I've been gagging down the gel with gatoraid, and I've ruined it's absorbtion effect! I need nutrition lessons for sure.

I've always heard of eating protein the night before a big race/event, but never the morning of. I don't think does the peanut butter on the toast count? of does it have to be chicken?

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LORI-LU's Photo LORI-LU Posts: 2,643
1/10/08 1:05 A

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OK Becky, 'nough said already. I'm running out tomorrow to buy Performance Nutrition. You better be getting a kickback from that stellar endorsement. LOL.

Thanks to all those with iron recommendations!

Lori

"I know your friend can eat whatever he or she wants and is in great shape. Yay for them. That stinks for you. But no amount of whining will change the fact that you need to work to get your booty in shape."
-Alwyn Cosgrove


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1/9/08 11:00 P

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I thought of a couple of other things.
Before the marathon I ate a full bagel and 20 oz of Gatorade about 2 hours before the race. The book Performance Nutrition for Runners by Matt Fitzgerald has an excellent pre-race regimen starting from the day before and ending 5 minutes before the race. I actually carry the book with me to the races so I don't forget.

Here are some other things I have heard of other runners using for recovery. Slimfast Shakes. Similar to chocolate milk but has even more added nutrients. Others use Boost or Ensure which are also different brands of meal replacement shakes. I have never used any of these personally but som eI know swear by them.

James

"To give anything less than your best is to sacrifice the gift." Steve Prefontaine


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1/9/08 10:52 P

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Hey Jeff--thanks for the links--the last one was a great synopsis and quick reference of all the major concepts! Good stuff!

As for that chicken on marathon day. . .??? All I can remember was the morning I had a protein-ful breakfast (eggs and black beans) an hour or 2 before my run--and I was NEVER more miserable. Protein doesn't move through your stomach and upper intestine as fast as carbs and that bolus was stuck bouncing with every step and had me choking back vomit for 7 miles. But that's just ME--certainly no expert! I think I'll stick with the conventional light, bland carbs pre-race. . .

Becky



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SAMFRANKIE's Photo SAMFRANKIE Posts: 4,576
1/9/08 10:42 P

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Well, since historically I've been in Steph's non-nutrition camp for running fueling, I'm really making a turn around. Up until a few weeks ago--and through my first 8 mile run, my approach was to head into my long run with a 2-3 glass of wine hang-over, hydrate only with 2 cups of coffee and then head out with an empty stomach and no water. I'd finish up with some water and head out to run errands--often forgeting to eat. Nice, huh? It seemed to work up until that point.

But then ****AAAHHHHH***** (ethereal music please), I saw the light!! After a few weeks of feeling so wiped out all weekend after my run--to the point of being nauseated, I ordered Performance Nutrition for Runners. Love it. Needed it! I am definately still on the steep part of my learning curve and am still experimenting with different things and slowly adding a bit more fuel than my past "starved" approach, to see what I can tolerate. I feel like I my end up following James' approach.

Currently, I:
Pre-run: 6am runs--a gel and water on the way to the gym or outside; weekend runs a bit later--a piece of toast, coffee, and water (I'm going to start experimenting with a banana, oatmeal, and a sports drink)

During run: Under 8 miles--just water so far; 8+ miles-- gel plus water. I may experiment with Accelerade or Gatorade. My book says that Accelerade is pretty much the perfect pre and mid-run fuel. (and it goes into all the physiology to justify that)

Post run: At the gym an Odwalla bar and water--then a second breakfast at work; at home a Myoplex/yogurt/fruit smoothie or PB&J and pink milk (don't judge me! ;-P). This weekend I'm going try out Gails suggestion of SlimFast after my long run--easy to throw a few cans in the car to stay cold and have it minute we get off the trail. The book also recommends Ensure or Boost (this is similar, just lower cals/stats)

He really emphasizes the importance of refueling in the 60 minute window post-run. Preferably 30 minutes. I'm really sold on how important it is to your progressive training and muscular and cellular adaptations to the stresses of running. It's so cool what we are doing to our bodies with this running!! He also talks about the details of optimal race-day hydrating and goes into wonderful detail about what can combine with what and what doesn't work. (e.g. don't use gel AND a sports drink--it alters the optimal carb concentration for maximal gut absorption)

Lori--on iron. . . check out the iron content in some of the fortified, whole grain kid's cereals. . . it might be your new perfect pre-run munch. Cheerios are LOADED with iron! If you can learn to love your cheerios in OJ instead of milk. . . all the better! :)

Enough from me for now--gotta go finish reading my book--and then I'm going to start over and read it again!

Becky



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Iron is one of the few things for which food combining actually makes a difference. I would research it online because I know there are lists of things you should and shouldn't consume with iron because they affect its absorption.

~Katie~
Member since 10/1/2007
Every little bit counts
"And I tell you, ask (and keep asking), and it will be given to you; seek (and keep seeking), and you will find; knock (and keep knocking), and it will be opened to you." (Luke 11:9)
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CANADIANFILLY's Photo CANADIANFILLY Posts: 744
1/9/08 9:30 P

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This is a great thread. I usaully eat yougurt toast and orange juice before I run and I have a glass of milk after. but I love the escuse to have choc. milk

Iron is something I'm already l;ow on I've been tracking it lateley and I'm really low but I did learn from my vegan days that all leafy greens contain iron but I was'nt that well versed in how to eat them properly. I do know though that cooking in cast iron will also up your iron content.

207.75 miles to the moon

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I'd always heard the key to getting the iron from spinach is to pair it with vitamin-c-rich foods, like orange slices. However, I have more recently heard that it's a myth. Here's any interesting article on spinach (scroll down for the iron part under "folklore"): http://www.answers.com/topic/spinach?cat=h
ealth

~Katie~
Member since 10/1/2007
Every little bit counts
"And I tell you, ask (and keep asking), and it will be given to you; seek (and keep seeking), and you will find; knock (and keep knocking), and it will be opened to you." (Luke 11:9)
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CTBAMAFAN's Photo CTBAMAFAN Posts: 867
1/9/08 8:44 P

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Sorry to keep posting so many links, but I found another interesting link. It's nutritional info for the USC Marathon team.

www-scf.usc.edu/~marathon/nutrition.
sh
tml


~Jeff~


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CTBAMAFAN's Photo CTBAMAFAN Posts: 867
1/9/08 8:38 P

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Gerri and I often eat an Eggo Waffle, with Peanut Butter and Honey before our races and long runs. I also like to eat a Banana.

Steve Runner (Phedipidations Podcast) talked about adding a small amount of protein(chicken breast) on the morning of his marathon. Has something to do with improving the ability of the body to deal with burning glycogen if memory serves me correctly. I haven't tried it yet, but it sounds reasonable and he improved his marathon PR by about 20 minutes at the Philly marathon.

Here is an interesting link with info on Spinach and Iron. Thanks for peeking my curiosity Didi. www.healthcastle.com/iron-spinach.sh
tm
l


Food for thought!

Edited by: CTBAMAFAN at: 1/9/2008 (20:40)
~Jeff~


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Hey Chalk, I don't know how accurate this is, but I THINK, that spinach is suppose to be high in iron.

I too will be using light chocolate milk after my long run this weekend. Yum!!!!

Another thing that I sometimes eat before a long run is peanut butter jelly sandwich (just a bit of indulgence that makes me feel like a kid:))

Later,
Didi

GOALS FOR 2009

Maintain a healthy weight and lifestyle (110-118lbs)

Run 1000miles in 2009

Strength train three times weekly

Run 2 out of Province Half Marathons:-

Personal motto:-
Without sacrafice there is no victory!!!





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1/9/08 7:01 P

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Lori something I read recently said something about your last meal having not much to do with your performance. It is more about previous meals or something.

Rich

Half Marathon PB 1:43:12
Marathon PB 3:55:33

Dream Large, try hard, take care of the details, but do not lose sight of the prize!
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Jeff, thanks for the link you supplied; there's a wealth of information there. On the ais.org site, I found some research that suggests runners are at risk of low iron. Apparently, the richest iron sources are red meat. Bummer! I don't eat that much red meat, so I'm worried I might be facing an iron deficiency, and along with that fatigue. Any veggies out there that cope with the iron dilemma?

As for the Chocolate milk tip, Runner's World had a very short blurb about it called "Grab chocolate milk for the same recovery benefits as a sports drink" www.runnersworld.com/article/0,7120,
s6
-242-305--8609-0,00.html

I'm planning on trying some after the 9-mile run this weekend.

Last week I tried the Luna Recovery Smoothie (mixed with fat-free milk). Bleck! It was gross. So, I'm looking forward to the chocolate milk.

Like Didi, I eat steel-cut oats before a run, but I'm looking for other ideas for pre-workout fueling. I'm just wondering if all those complex carbs are the right thing to eat that morning. Should I be eating something less complex? I bet Becky has gotten some good suggestions from her nutrition books.

Lori

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CTBAMAFAN's Photo CTBAMAFAN Posts: 867
1/9/08 5:43 P

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I love having 8oz of Light Chocolate Soy Milk after a run when I'm home. Tastes great, fills a chocolate fix and good for you too!

~Jeff~


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HILLSEEKER50's Photo HILLSEEKER50 Posts: 4,793
1/9/08 5:33 P

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I love this topic!!!!!
I can use all the help I can get with nutrition:)

I usually eat oatmeal, blueberries and skim milk before a run. After my run that's when I wing it. Always hoping that my recovery food or drink is sufficent.
I too also read that 8 ozs. chocolate milk is the ideal recovery drink.

Keep the info coming!!!!

Didi

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SGARRIS11's Photo SGARRIS11 Posts: 397
1/9/08 11:57 A

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I used 100 cal pack Baked Cheetos as fuel for a 5.5 mile run yesterday :)

Not a serious post - I did eat it and didn't get sick, but don't think I'll make it a habit.

I'm very interested in this thread though. In my 1/2 training, I'll be running over 60 minutes in a week or two for my long runs, and I'm not too sure about fueling during the runs. Previously I've run 5-6.5 miles on a weekend morning without anything to eat before, but have taken a water bottle with me. Jelly Belly sport beans will probably be my first try.

Stephanie
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1/9/08 11:43 A

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Oh, yeah! Fig bars are great. Even though I know I should opt for the most natural, I usually stick to low fat Fig Newtons because they're easier to eat and they don't sit in my stomach. The millet bars are good, though, if I have the patience to eat them!

~Katie~
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1/9/08 8:42 A

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Before a really long run(10+ miles) I ususally drink a 16-32 oz bottle of gatorade. The longer the run the more I drink. I also eat a couple of fig bars or peanut butter crackers because I get very hungry near the end of the run if I don't. During the run I wear a fuel belt and usually take a combination of water and gatorade but lately I have been using powerbar gels with just water and it seems to work very well. I use the tangerine flavor with 50 mg of caffeine. I used 5 of them during the last marathon and I think it was almost too much caffeine because I had a hard tim egoping ot sleep that night.
There are several things that I have used for recovery. My favorite after a really long run is a fruit smoothie(1 cup fruit juice, 1 banana and a cup of frozen berries) with a scoop of Accelerade in it. I usually drink that with a peanut butter sandwich. I also drink chocolate milk if I remember to buy it the day before. I try to get the lowfat kind but I will drink whole. If I am in a hurry I will just drink a glass of orange juice with a pb sandwich.

James

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RHYNIC's Photo RHYNIC Posts: 19,646
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caffeine and sugar, what a great combination. :-)

I eat as natural as I can (I do fall off the wagon every once in a while though) but for me, nothing fuels my runs (during and after) better than man made stuff.

gail

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CTBAMAFAN's Photo CTBAMAFAN Posts: 867
1/8/08 10:35 P

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Here is a link to a page that has lots of info an additional links to nutrition sites.

www.runningnetwork.com/trainingtips/
at
hleteskitchenAug07websites.html


~Jeff~


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1/8/08 10:31 P

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I just love to come in and have a banana an apple and some yogurt.

Rich

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1/8/08 9:38 P

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For some reason, orange juice works really well for me. I tend to dilute it with something because it's so sugary, and I don't know how it would sit after a long run.

~Katie~
Member since 10/1/2007
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"And I tell you, ask (and keep asking), and it will be given to you; seek (and keep seeking), and you will find; knock (and keep knocking), and it will be opened to you." (Luke 11:9)
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1/8/08 9:00 P

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Ok, we've all been discussing recovery drinks, gels, bars and the like. So, here is one place where we can put what works for you, what doesn't, and any other information you'd like to share.

Gerri

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