Evel-When a running training plan, such as C25K, calls for a "rest" day, what it really means is a day off from running! I ABSOLUTELY think you should continue to exercise on your off days, just try and pick an activity that is not hard on the joints. Do cycling, swimming, elliptical, strength training, etc!! You can even supplement your running with additional exercise, such as the above mentioned suggestions. I personally HIGHLY Recommend/suggest you supplement your running with strength training, at least 2 or 3 X a week. Thats where you will REALLY see the results!!!
Im so glad for you that youre so psyched about running!! Its SO ADDICTIVE! The more adapted your body gets to running, the more often youll be able to do it as well, without adversely affecting your joints.
As for the carbs--yes, its true that ANY form of exercise utilizes glycogen for immediate energy. I trained for a marathon for 6 months on a "low carb"ish diet, and ran it successfully, while losing weight. Granted, my low carb wasnt like atkins or anything, just LOWER carb. I still ate fruit and whole grains and veggies with every meal. If you are in serious training for something, you would want to have a slightly higher carb ratio i suppose. But to be honest, i found the most helpful thing as I was training, was the HIGH protein part of my diet. Eating so much protein allowed my body to fully, and quickly recover between workouts ( i would run in the am, and then w/o with trainer or strength train in the evenings). It also allowed me to continue to INCREASE my muscle mass as my fat mass decreased. If, and when, you get to the point that you are running for more than 90 minutes at a time, thenyou will need to think about supplementing during your run with carbs, such as runners energy goos. And the only time you need to "carbo load" is before an endurance event, such as running a marathon, or a half marathon if you plan on it taking you longer than a couple hours to complete. I think you will do ok, as long as you are consuming SOME HEALTHY GOOD Carbs. But we are all different, and if you start finding you dont have the energy to complete your runs, then maybe you need to look into adding more carbs in!
Tomorrow morning i will tackle my first *long* run since the marathon---13 miles . . . . . I AM going to start working on my long distance speed, however. So the 13 miles will be run at approx an 8 30 mi or 8 45 mi.
Eve - Thanks! I'll do my best not to let the cocktails win. Mk did a great job of answering your questions and I don't have too much to add, other than I would suggest taking 1 actual rest day a week, where you really let your body take it easy, maybe a nice walk or yoga/stretching. That may become more important as you start increasing your mileage, but I definitely second the opinion that you should supplement running with other forms of exercise! And the carbs issue is really something you'll just have to play around with. Make sure to listen to your body and try to adjust if you feel you need more energy during your runs or just in general, as the effects of running can definitely be felt on rest days as well as during your actual runs. Good luck!!
Mk - Good luck with the 13 miler! I posted this earlier, but do you have any advice on fuel during runs? I saw you mentioned something about only fueling after 90 minutes, but even during 7 miles today, I was pretty tired, since I run early in the morning and don't each much breakfast. Do you use gels/block/beans? I'm so tired today after only 7 miles! I can't imagine going for 8 next week...yikes. I guess your body adapts right? Hopefully that'll kick in soon!
D*MN!! I just typed out a HUGE response for you, taking charge! And i got the BOOT!!!! SIGH....
90 minutes to 2 hours is about how much glycogen our liver can store for energy.
The energy goos are NOT Diet friendly, just so you know. They are all about 100 calories and PURE Sugar/carbohydrates--25 grams. This provides IMMEDIATE energy being released into your blood. My advice, if you are being sugar/diet/carb conscious, is to eat a little more substantially beofre your long run. I also do not eat breakfast before i run, unless it is a long run. I think youre better off eating an apple or oatmeal which have lower glycemic loads, and will therefore release the energy you need slowly throughout the run, and it wont blow the diet! But goos are DEFINITELY useful for quick pick-me ups, or if your run is 2 or 3 or more hours long. If im running really long, i will take one every 5 miles or so, whether im feeling tired or not. I prefer the goos over the gummy Chews and jelly beans, but just becuz they are more compact. The Chews, and Luna things and Cliff blocks are all DELICIOUS!!! Delicious but bulkier. I carry everything with me in the tinyest little key pocket on my water bottle. If your considering a fuel belt or water belt, i highly recommend DONT. It has been my experience that they are all designed for men, and not for humans with HIPS. They cause me every sort of discomfort and irritation imaginable, and i own SEVERAL brands and varieties. That is my opinion. I cannot stress enough how much i cant stand wearing a water belt. I use a hand-carrying water bottle thingy, with this strap that goes around your hand, so you dont actually have to grip it. I dont EVEN NOTICE IT anymore. Granted, it doesnt hold a lot of water, BUT all of my running routes frequently pass gas stations and fast food restaraunts and such, where there is ALWAYS a sink to refill my water bottle. I never go thirsty.
Whew! The first response wa much more thoughtful a response, but im tired. Hope you all have a great evening and great runs tomorrow!!
BTW-TakingCharge-- Mayhaps you were doing your long run too fast?? Long runs are not done at the same pace you run a 10K at, ya know? You run a little slower than a 9 minute mile avg? 9:20- 9:30 if i remember correctly---- Do your long runs at LEAST as slow as 10 min miles, if not 10 30s or even 11's. i SWEAR. Trust me. The point of running long is to build endurance and tolerance to being on your feet running for a length of time. I run my 10Ks at 7 to 730 min/mi and i trained/ran my marathon at 9 minute miles.
Thank you for your advice! I like the idea of having a yoga stretch day! My body is relaxing just thinking about it...mmmmmmmm
As for the hydration discussion, what about a camelback backpack? I own one and I've been using it for when me and DH would go cycling but I am going to try to run with it once I get into longer distance runs. They aren't heavy and have an easily accessible mouthpiece attached to a little hose where you just bite onto the mouthpiece and suck. Again, I haven't tried running with mine yet, but when I do I will let you know how it worked for me. http://www.camelbak.com/sports-recre...ion-packs.aspx
I get to do day two of c25k tomorrow! YAY! Never thought I'd be this excited about running!
Today is day two of c25k for me and I'm up and at em' before I have to go to work. I just had a great breakfast. 1/2 cup of old fashioned oatmeal mixed with a tbsp of flaxseed and some yogurt for sweetness and an egg white omelet with a tiny bit of cheese and a lot of spinach. YUM! After my run and workout, I am having a protein shake with skim milk and 2 tbsp natural peanut butter. Then after showering it's off to work! That extra hour of sleep from turning clocks back really refreshed me! I'm ready to hit the ground running!
Ive never tried running with a camelback! Ive always envisioned they would bump around back there and really annoy me, but maybe not! you DEF have to let us know how that works!!! Enjoy Day 2!!
Im getting ready to eat a small bowl of oatmeal (like a quarter cup) with a handful of raisins and a little bit of whey protein mixed in...then im off on my 13 miler! I dont usually eat before a run unless its REALLY long, BUT, if i dont eat SOMETHING now itll be 9 or 9 30 before i get anything into my tummy... im actually VERY excited about this run...the solitude of running for 2 hours......the extreme ENJOYMENT i had while running the marathon still fresh in my head........it could definitely be described as a peaceful, contented feeling..... Also, im planning on trying a "new" loop, that is 10 miles, then i will pass back by my house and then im going to switch out my running shoes and go barefoot (using the vibram 5 fingers) for the last 3 ish miles as i do another, smaller route around the neighborhood. Ive never worn them running outside yet, so it should be pretty neat. Hopefully by 9 ish all the snow/ ice will be melting off again. Anyway, thats the plan.
13 miles: 8:45ish Pace
EvelHalf--that sounds like a FANTASTIC power charged BRkFst for running!!!! And i LOVE the after workout Protein!!!! That exactly what i did to lose all my weight and gain muscle mass at the same time... Youve seen my pics? im friggin HUGE. MUSCLE WOMAN. I shoulda been SHE-man for halloween....
Once again, if you have time, i can t stress enough how important strength training in for runners!!! Work your legs and your core!!!
Grr...mine went FANTASTIC. TOTAL zen-like peace and contentment. LOVED IT. Unfortunately, it got cut short. I went home after 10 miles to change into my vibram five fingers so i could run the last three mi barefoot, and THEN i got a phone call that i had to go pick up my daughter..... i will try and get the last 3 miles in later today, i suppose.....
Hey girls! Since it always takes me a few days to catch on and find the new month's thread, I decided I'd start it this time! So join me in the Running in November thread!! (That's where you'll find my responses to the previous posts also!)
