Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts

Wednesday, August 15, 2007

Can't eat anything before I run

I usually run first thing in the morning before I have breakfast. In the past I've been able to eat something light before I left for the run, but I'm finding now that I'm running faster for my LSD and rest paces, I can't eat anything. This morning I had a couple handfuls of Cheerios, and I had an upset stomach for the first mile or so.

Monday, April 23, 2007

Maybe I should have eaten a snack during the race

I was just reading a web site on nutrition, and it (the author was a RN and a nutritionist) said that for runs longer than an hour, one should eat a snack during the run. I brought an e-Gel pack to take during the run, but I forgot to remove it from my jacket before I put the jacket in a gear-bag for transport to the finish. I thus ran the full distance on energy from my supper. Devine Sports did have snacks available at the start, but I didn't take any. I also just read an article by Nancy Clark that said that runners do better if they eat a 400 calorie breakfast 3-4 hours before a race rather than relying on supper 10-14 hours before the race as the last meal. After I get my comfortable pace up to 10:30, I'll experiment with eating snacks while I run. I've done a little experimenting with this at my slower pace, and my stomach handled the food ok.

I know I should have had more sleep

I always have trouble sleeping before an important event early in the morning, but the night before the race was the worst trouble I've ever had. I got to bed later than I wanted, and after two hours I woke up and couldn't sleep soundly after that. When my alarm went off, I got up and started gathering my things together. My wife came down and asked, "Why are you up so early?" I looked at my watch and saw that I had gotten up an hour early. A few days ago, we had a power glitch, and I had to reset the time on the clock, and I set it an hour early. So, I had about three hours of sleep instead of the four I thought I was getting.

Bruce mentioned earlier in the evening at the Expo that the most important night for sleep is two nights before the race, because it takes a day for our bodies to respond to lack of sleep. I had noticed this with my wakeup heart rate measurements -- lack of sleep frequently didn't affect my resting heart rate for two days.

I felt energetic during the first nine miles of the race, and then I began to feel tired. I have no way of knowing if my lack of sleep increased my tiredness during the race, but it probably did. I think an adrenalin rush was involved, because there have been times when I didn't get enough sleep and felt very tired when I woke up.

Wednesday, April 11, 2007

Dehydration and running

Yesterday I became very dehydrated, and I was up a lot during the night with heartburn trying to figure out what my problem was. When I was standing, I felt ok, but when I lay down the heartburn came back. I ended up sitting in a chair trying to snooze.

When my body needs water, I become thirsty like most people do. If I still don't drink enough water, my body advances from thirst to heartburn. That is, after I've felt thirsty, my dehydration will cause me to have heartburn. I drank very little yesterday and didn't realize that I had become dehydrated. About two hours after I went to bed, I woke up with bad heartburn. My normal treatment for heartburn is to drink aloe vera in a great tasting drink, but that didn't help. I tried it two more times with no success. I finally realized the heartburn was caused by my being dehydrated. I drank two or three glasses of water and went to bed and slept fine. I've made sure that I drank sufficient water today, and I feel fine.

I should have realized sooner that the heartburn was caused by dehydration, but I don't get heartburn very often, and it took me a while to figure it out.

General recommendations for runners are to drink when you feel thirsty. And, drink enough fluid that your urine is either clear or has a slight color. Be careful, though, that you don't drink too much water. Typically, a person needs 6-8 glasses per day, but that varies with the individual. Some doctors say that should be 6-8 glasses of water, while other doctors say it can be any fluid.

Thursday, April 05, 2007

Running & the world's lighest whole wheat waffles

This morning I made whole wheat waffles from my famous recipe

http://www.shire.net/mormon/waffle.html

Not only are they the world's lightest waffles, they are the world's most nutritional waffles.

o whole wheat flour, fresh ground with my grinder, wheat germ, bran, the whole kernel
o Omega 3 eggs
o Enough milk powder to make a quart of milk
o Distilled water. No chlorine or fluoride
o Light olive oil
o Rumford baking powder. No aluminum. This makes the waffles light.
o Eaten with honey or 100% maple syrup. No corn syrup

I normally would have added some molasses, but we're out of it right now.

In case you're wondering why this post is in my running blog, I'll tell you. 25 years ago when I ran marathons and my comfortable LSD pace was 7 minutes/mile, I ate lots of these waffles. I got up this morning and thought, I'd like some of my waffles. So, with the hope it will give me the energy and speed that I had back then, that's what I had for breakfast. Dream on...



Wednesday, March 14, 2007

A great two-hour run with hill training

I enjoyed my two-hour run today. I usually only encounter the first of the two big hills that I encounter on my 2 1/2 hour run. But, since the tunnel under 106th South is flooded, I'm starting my run 1.7 miles further south, and this means that I encountered both big hills. I did pretty good on the hills. I just tried to maintain my comfortable pace, and I think I did do that.

My urine when I got home was a darker color than I would like, so I need to drink more water. Today I drank about 30 ounces. The temperature was in the mid 70s (F).

Monday, March 12, 2007

A great run to build endurance

My hour run on the Jordan River Parkway was very nice. I ran at a comfortable pace and enjoyed the beautiful day! The temperature was in the mid 70s, and it was too hot for running :) I'll have to take extra water with me on Wednesday for my two-hour run. I normally drink 20 oz of water on that run, mainly because I swallow an e-Gel pack, and that is the amount of water specified by the manufacturer of e-Gel. I think on Wednesday I'll take 32 oz. so I'll have some water to buffer the higher temperature. Yes, Spring is here!

Wednesday, December 20, 2006

Wow, what a run!

I ran for two hours on the Jordan River Parkway, and had a great run. South Jordan City and Riverton City had the snow cleared from the path, except for a couple of access points. On the way out, I ran at the comfortable pace I used yesterday, and on the way back I ran slightly faster. It was on the way back that I experienced the feeling of cruising down a highway as if I could drive forever. I don't get that feeling often as I run, and it is a cool feeling. My energy level was higher than it has been lately, due in part to my getting 8 hours sleep the past couple of nights. My wakeup HR was a bit high (51) this morning, but I still felt great.

As I was finishing the first half and was nearing my turn-around point, I started feeling cold, indicating my body wasn't generating enough heat to keep me warm and propel me down the path. Twenty-four years ago while running marathons, I learned that I would start getting cold after an hour, and that was my experience today. At my turn-around point, I stopped and swallowed an e-Gel pack. I didn't feel cold any more as I continued my run. I ran 9 miles and probably burned about 1000 calories due to the distance and the cold temperature. The e-Gel gave me 150 calories, so I burned a net of about 850 calories during the run. I've been eating more food, via grazing during the day, so I think (hope) I had enough food before I left for the run.

I ran in the late afternoon, and it was just getting dark when I finished. I was glad to finish before it got really dark, because there were patches of ice on the path from melting snow, and I was able to see the ice and skirt around it. The temperature when I left home was 27 (F) and 18(F) when I returned.

Saturday, December 09, 2006

Tried eating soup before my run

As an experiment, I ate a can of Campbell's Chicken Noodle soup about half an hour before I left for my run. It had a slight effect on my breathing for the first mile, and then I felt fine. The soup only had 60 or 70 calories, so it probably didn't do much for my energy level. It also had a lot of sodium, almost half of my MDA. I also ate an energy bar just before I started to run, and I ate an e-Gel pack at my turn around point.

Thursday, December 07, 2006

Food management, what's that?

A few days ago I was thinking about my running and wondering why I've been so tired the past few days. I had taken rest days and had slowed down, and I still felt tired. I'm not sure why I did it, but I added up my caloric intake for that day, and I couldn't believe my eyes: 600-700 for the whole day. After I had double checked my arithmetic to be sure I hadn't missed some food, I thought to myself, "No wonder I'm so tired!" I need about 500 calories per day (average) just to make up the energy spent in running, plus approximately 2000 calories for normal body functions. That is, roughly, 2500 calories per day, and I got only 600-700.

One of the things I've noticed as I get older is that I don't feel hungry very often. I get busy with my projects and forget about eating, and I don't feel hunger-pangs to remind me to go eat a meal. All of a sudden it's bed time, and I haven't eaten much. So, I'll just think food all day long.



For the past few days, since I realized how few calories I'm eating, I've been making a positive effort to eat regular meals, and that paid off in today's run.

Thursday, November 09, 2006

e-Gel Electrolyte Energy Gel

I first became interested in gels when comments were made in running.about.com that marathoners who use gels don't hit the "wall" as much as runners not using gels. After reading those comments, I began reading about energy gels, and I've tried two different gels. I decided to go with e-Gel, because it gives me more salts and better carbs than I get with other gels, and e-Gel also gives me some antioxidants and vitamin B6. In addition, e-Gel is isotonic, meaning it is mixed with just the right amount of water to allow it to be quickly absorbed into ones body. Yesterday, for example, within just a few minutes from taking the e-Gel, I could taste the salt in my sweat. Each pack of e-Gel has 150 calories compared to 100 calories from other gels.

Wednesday, October 18, 2006

My body spoke to me, and it said, "I need rest"

My wakeup HR was 47 again, but my body was tired, and I ran my two-hour run as a slow, rest run. My last four or five runs have been very good and faster than my usual pace, and it was time to give my body a rest. I didn't sweat much, and the 16 oz of water that I carried was about right.

Saturday, September 02, 2006

I felt like I was in Heaven this morning

I had a wonderful 90 minute run this morning. The temperature was in the low 80s with a slight breeze, and I really enjoyed the run! It's days like this that make it all worth while. I forgot to measure my wakeup HR, but I felt fine. When I got home, I ate a couple of boiled eggs so I would have some protein to help my recovery.

I drank 12 oz of water and 20 oz of Gatorade during the run. I don't know how fast I ran, but it was a decent pace that felt "just right".

Wednesday, August 30, 2006

I drink when I get thirsty

My wakeup HR was 49 and I had a nice one-hour run along the Parkway. I felt pretty good while I ran, but I was glad when I got back, because I was starting to get tired. The temperature was in the mid 80s, and it was a nice day for running.

In the past I've drunk liquids every mile because the running literature said to drink before one gets thirsty. However, the running literature now says to only drink liquid when one feels thirsty. During the past few weeks, I've been paying attention to when I get thirsty, and, for me, it is at the one-mile markers. So, what I've been doing is the thing I should be doing, only now I do it because I'm thirsty not because it is the proper thing to do. I sweat a lot and need more liquid than some runners would need. The color of my urine when I get back indicates that I'm getting about the right amount. This morning I took 12 oz of water and about 9 or 10 oz of Gatorade, and I had just a couple swallows of water left when I reached my car.

Friday, August 11, 2006

Getting vitamin D while I run

I just finished reading an interesting article in the September 2006 Reader's Digest about vitamin D. I won't elaborate on the importance of vitamin D except to say that researchers are finding out that it is more important than they realized, and the MDA of 400 IU isn't enough. The article is available online at The Miracle Vitamin.

The article discussed the importance of getting vitamin D from the sun as well as from supplements, and it suggested that we spend 10-15 minutes in the sun each day before we apply sun screen. Fair skinned people may need to spend less time in the sun. When I run, it takes me 10-15 minutes to warm up, and I thought I'd try running without sunscreen for that time. After 10-15 minutes of running, I'll stop and apply sunscreen to my arms and legs. When I run, I wear a wide brimmed hat that shades my face, and I don't put sunscreen on my face.

Thursday, August 10, 2006

A lovely day for a "stroll" in the park

After tending my three-year-old grandson for three hours, I ran two miles on the Jordan River Parkway. It was 92 (F) when I returned, and I was ready for some liquid. I drank a glass of water just before I left, and by the time I reached the one-mile turn around point, I was thirsty. Because of the short length of the run, I didn't take liquid with me. I normally would have run the two miles on Tuesday, but because I didn't run on Monday, I shifted my Monday run to Tuesday and my Tuesday run to Thursday.

My wakeup HR was 47 and I felt pretty good this morning.

Sports scientists used to say that it was best to drink liquid before one became thirsty, but they now say it is best to wait until one is thirsty. By doing that, one reduces the likelihood of over hydrating and thus having electrolyte levels that are too low. Over hydrating is as dangerous as under hydrating because of the dilution of the electrolytes due to excessive water.

Training Graphs

Saturday, August 05, 2006

My last 13-mile long run before the GSL

I ran my 13-mile route along the Jordan River Parkway and finished in 2 hours 43 minutes. Not quite as fast as last Saturday but a good time, none the less. The temperature was about 70 (F) when I started running and was about 90 (F) when I returned, and it was a nice run. I went out a little faster than I had been doing in previous runs (my first mile was 11:39), and that might have hurt my overall time. My time at 10 miles was 2 hours 4 minutes for an average pace of 12:24 including walking breaks. My average pace for the 13 miles was 12:32 including walking breaks. During the first 5 miles, my average pace was just a few seconds under 12 minutes. Thus, my pace varied maybe 45 - 60 seconds during the run. Most of the time lost per mile was in the middle of the run where there are some small hills and one large hill.

During the run there was a 8-10 mph head wind during the first half and maybe a 5 mph tail wind on the way back. The wind, however, wasn't consistent. It would come and go.

I took 60 oz of liquid with me -- two bottles of Gatorade and one bottle of water. I drank about 50 oz. I checked my urine when I was home, and it was a light yellow, indicating I drank about the right amount of liquid.

I saw a garter snake slither across the path. It was interesting to see how it moved. It's body formed a "S" shape, and I could see the "S" shape move from its head to its tail; somehow that movement caused a horizontal movement of the snake.

Training Graphs

Wednesday, August 02, 2006

A negative split and a new PB for my 10-miler

I ran the 10 mile medium-run in 2 hours 35 seconds, a new PB for that training run. I ran faster during the last quarter mile to see if I could break two minutes, but I didn't quite make it. That time extrapolated to 13 miles is 2:36. The 2 hour time includes 1-minute rest stops after each mile.

When I left home to drive to the Jordan River Parkway, the temperature was 59 (F), and when I returned it was 72 (F). A relatively cool day for this time of year, although my T-shirt was soaked with sweat when I finished. My wakeup HR was 51, and I felt a bit tired during the first couple of miles. I ate a banana just before I left, and that may have slowed me down. My time for the first mile was 13 minutes and about 40 seconds, a full minute and a half slower than my average for the whole run. Now that I'm going faster, I'm beginning to question the wisdom of eating anything before I run.

I ran most of the way up the big hill on the north side of the detour through the neighborhood but walked the last 50 feet to reduce the stress on my body. However, I ran up the hill on the south side of the neighborhood. That hill is shorter but steeper than the one on the north side. This was the first time I've run up the south side. I doubled my breathing rate and went right up the hill. I'm sure the lower temperature helped a lot.

Later:

I checked my urine when I got home, and my drinking 40 oz of liquid (half water and half Gatorade) was about right. The urine was a light yellow, a bit darker than normal, indicating a slight dehydration but ok.

It's now 4 pm and the temperature is up at 80 (F).

Monday, July 31, 2006

A great 5-mile rest run

My wakeup HR was 48 this morning, and I felt pretty good. The weather forecast for the next several days is cooler with a max in the 80s (F). When I left home this morning, the temperature was in the high 60s (F), and when I returned from my run it was in the low 70s (F). The sky was cloudy, and not having the direct sun was great. I ran at a comfortable pace and stopped once in a while for a water break. I drank about 10 oz of water during the run, having drunk about 16 oz after I got up and before I left.

Even though the temperature was cooler and the sky was cloudy, I still sweat a lot; my T-shirt was soaked all the way from the neckline down to the tail. The humidity was higher due to the clouds, and we had a few sprinkles of rain right after I got home.

After I finished my run, two girls stopped to ask me a couple of questions about distances on the Jordan River Parkway. They are planning on running the St. George (Utah) marathon in October. They said their long run is 8 miles and they are running 20 miles a week. I told them that isn't enough -- they will finish but will be "hurting". With nine weeks before their marathon, and three of those for a taper, they only have 6 weeks of good training left. I hope they can get more miles in during those weeks. They are following a novice plan from runnersworld.com

Friday, July 28, 2006

Amazing what a rest day will do

My wakeup HR was 46 this morning, and I feel great! The forecast for today is a high of 102 (F) and for tomorrow 101 (F). I hope I sleep well tonight so I can get up early and beat the heat.

My problem last week wasn't getting to bed early. It was waking up and not going back to sleep for three hours, thus causing me to sleep in. I've always had a problem with anxiety affecting my sleep before an important event the next day. That's what happened last week. I've been doing well in my training for the GSL, and I was worried about the heat messing up the long run, and anxiety got to me. In a way, my experience last Saturday was a good experience, because I learned I can run in 100+ temperatures and survive -- I just need to reduce my pace and to drink more liquids. Tomorrow, I'm planning on taking 80 ounces of liquid with me instead of my "normal" 40 ounces. My run will be three hours.