DFW Running Club!!

RichOneday_2

beinerts wrote: »

No run for me today, as I've got 5-a-side footie tonight. Badminton on Thursday, rest day on Friday. I'll aim to get in a nice long run on Saturday or Sunday, depending which day has better weather.

Rich, here's a very basic question that will show up my lack of knowledge: How long after eating should you wait before going out for a run? I guess we could extend that question into a general talk about diet i.e. what do you eat on the day of a race, the night before the race and how much of it do you eat?!

3 hours is the 'safe period'. This means pretty much the bulk of any meal will have been digested in that time. The problem with eating too close to a run is that digestion requires bloodflow, the run takes the bloodflow away and stomach cramp/stitches are pretty inevitable as a result.

However, there are lots of easily digestible foods. I would have no problem eating a banana on the start line of a race for instance, or even during. I don't do that sort of thing but it wouldnt cause any problems.

The lighter the meal/snack the closer to the run you could get away with eating, but 3 hours is always safe.

Day of race: Nearly always a chunky bowl of muesli with a good handful of raisins for me. But best avoid a Full English.

Night before: Doesn't matter, but nothing heavy.

2 nights before: Pasta, Jacket potatoes, wholemeal bread - this is the night to have a good old pig out on carbs.

beer_tins

RichOneday wrote: »

3 hours is the 'safe period'. This means pretty much the bulk of any meal will have been digested in that time. The problem with eating too close to a run is that digestion requires bloodflow, the run takes the bloodflow away and stomach cramp/stitches are pretty inevitable as a result.

However, there are lots of easily digestible foods. I would have no problem eating a banana on the start line of a race for instance, or even during. I don't do that sort of thing but it wouldnt cause any problems.

The lighter the meal/snack the closer to the run you could get away with eating, but 3 hours is always safe.

Day of race: Nearly always a chunky bowl of muesli with a good handful of raisins for me. But best avoid a Full English.

Night before: Doesn't matter, but nothing heavy.

2 nights before: Pasta, Jacket potatoes, wholemeal bread - this is the night to have a good old pig out on carbs.

Interesting. Do these stay in the body as "ready carbs" even 2 days before? I'd have thought they would start getting broken down and stored as fat. But what do I know?

pania

MOrning all!!! blinkin eck this thread is moving fast!!!

Went to korfball training last night and had a right laugh!! Was amazed how tiring it was though. It amazed me just how much condition i';ve lost and need to get back grrr.
Its a fab method of training for me at the moment as is very energetic but only for very short bursts so doesn't affect my blood pressure/eye but builds fitness. I kept accidentally smacking the girl that i was marking in the face though!!! felt reeeeally bad.. te he.

Anyway, off to the gym tomorrow morning so will report back to how i get on but for now... work!!

Keep on running peeps. Lots of hugs P xxx

RichOneday_2

Poodlecrazy wrote: »

Hi all!

Donner, those pics are amazing - well done!! :beer:

Richoneday, quick question... on the basis of a 10K on Sunday, what would be the ideal regime for the next few days? I ran 3 miles this morning at a reasonably easy pace. I've got my usual 2 hours pole dancing (yes, yes..) class tomorrow pm and will do a spin class (but taking it easy) on Fri morning followed by a good old stretch. Should I throw in another run tomorrow or a cross training session?

All these questions lol!

Thanks

P
x

It is best to classify a race as either a) Train Through or b) Target

If its a 'train through' race it is merely a stepping stone as a build up to something bigger. In these cases you just keep training through Weds - Sat with quality sessions/hard runs if necessary ie no tapering down.

If its a 'Target' race, which yours is (you're trying to get the best time possible), then you can get no benefit from training between now and then - the 'training effect cycle' is a minimum of 4-5 days so the training is now done - case closed.
Between now and Saturday the focus is on keeping loose and supple and getting fuelled up. A good stretching session (pole dancing?) each day is essential plus light jogging if its easier than sitting around not doing anything BUT NO TRAINING.

Just let the muscles build their energy stores and repair everything leading up to race day.

RichOneday_2

beinerts wrote: »

Interesting. Do these stay in the body as "ready carbs" even 2 days before? I'd have thought they would start getting broken down and stored as fat. But what do I know?

They're getting broken down and stored as glycogen in the mitochondria of the muscles (this is the readily available stuff that you want lots of). Typically you have 2000 calories of glycogen (20 miles worth) but the key is in making it as 'readily available as possible'. The last 4 days of carbo loading will all help this process.

redsquirrel80

pania wrote: »

MOrning all!!! blinkin eck this thread is moving fast!!!

Went to korfball training last night and had a right laugh!! Was amazed how tiring it was though. It amazed me just how much condition i';ve lost and need to get back grrr.
Its a fab method of training for me at the moment as is very energetic but only for very short bursts so doesn't affect my blood pressure/eye but builds fitness. I kept accidentally smacking the girl that i was marking in the face though!!! felt reeeeally bad.. te he.

Anyway, off to the gym tomorrow morning so will report back to how i get on but for now... work!!

Keep on running peeps. Lots of hugs P xxx

That sounds fun

Was laughing yesterday when someone (was it Beertins?) suggested that insoles might help your 'injury' - had a vision of you with them strapped to your head... :rotfl:

RichOneday_2

redsquirrel80 wrote: »

That's an interesting question - I thought I'd left it long enough on Sunday but got really bad heartburn when I started off. I've also found that my eating habits have changed over the last couple of weeks - I've been more hungry, and wanting more sweet things, which is pretty obviously connected with the increased activity, but I seem to have lost my appetite for big meals -e.g. last night after I'd run, I was hungry but I couldn't face a big cooked meal, ended up having cereal about half an hour after the run, and then a tiny portion of curry that I had in the freezer about an hour after that

Red,

Thats all very normal. Your body is trying to adjust its shape towards that of a lean mean athlete (Oh yes it is!). So instead of asking you to feed it big meals it knows it has already got 50,000 calories it can call on in terms of stored fat.

It is second guessing that it is going to be better off without so much of this stored fat so might as well start using some of it up!

beer_tins

redsquirrel80 wrote: »

That sounds fun

Was laughing yesterday when someone (was it Beertins?) suggested that insoles might help your 'injury' - had a vision of you with them strapped to your head... :rotfl:

It was me. In my defence, I didn't know what the injury was! You might still say a more gentle impact would stop any injured body parts being shaken and juddered about as much! Or am I clutching at straws now?!

beer_tins

RichOneday wrote: »

They're getting broken down and stored as glycogen in the mitochondria of the muscles (this is the readily available stuff that you want lots of). Typically you have 2000 calories of glycogen (20 miles worth) but the key is in making it as 'readily available as possible'. The last 4 days of carbo loading will all help this process.

Top post Rich, very useful to know!

redsquirrel80

beinerts wrote: »

It was me. In my defence, I didn't know what the injury was! You might still say a more gentle impact would stop any injured body parts being shaken and juddered about as much! Or am I clutching at straws now?!

Hehe.. I know, you weren't to know, it just made me giggle