I love living vicariously through your carb-ups with you!!
thanks tracey! carb details to follow.
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Originally Posted by tkinsley
Wendy, you ARE the shizz.
I bow before your awesum.
it's cuz I got some awesum friends who are the SHIZZ!
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Originally Posted by Bytsi
thanks bytsi, this kitty is adoramous!
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Originally Posted by realcdn
Fantastic Wendy!
thanks anne!!
ok, so operation carb up. 5 minute warmup up 6.0 mph, heart rate barely reached the high 130's.
2.5 minutes at 8.9 mph couldn't get HR to 170 (!) was afraid of tripping on the treadmill. for the 30 sec sprint cranked it to 9.2 mph for 30 sec. still couldnt get my damn HR up. need for my HR to be in the high 170's low 180's for optimal loading. I think I will have to start doing these carbup runs on the street. am just too scared to do what it takes to get my heartrate up on a treadmill. foam rolled.
here is what I have had so far:
2 shots of espresso before run
16 ounces bolthouse farms pear merlot juice immediately post
1 can adina caramel coffee energy drink
1 go bowl of lucky charms and milk.
I have been "intuitively cutting" for the past several weeks, BTW. no tracking at all and down 2 pounds on the weight watcher scale since sept 9th. and I am now loaded with creatine, so I think it is more fat loss than the scale shows. I really see it in my clothes--even the work pants I bought with jill last month are getting loose.
I think part of the fat loss ease these days has to do with the intensity of my running. I only run 3-4 days a week and two weight lifting sessions per week, but I am really pushing these runs. two of those days are "two a days" lift in am, run in pm, so I have three full days of rest per week--this week I have 4 days of rest. I really think these rest days have been key to allowing me to cut back a bit on my off days, and then really concentrate those nutrient dense calories on my workout days (today's lucky charms are an aberration, lol).
I got this idea of cutting slightly on my rest days and taking more rest days from rachel cosgrove with some brainstorming with jill. rachel encouraged me to make each workout really count, and make each one have a purpose instead of doing just a bunch of junk miles. working like a (lucky) charm!! lol
I think I am doing well because of my attention to fueling. today I am eating 3400 calories, lol. I am not tracking right now except for my carb up days.
I am a freak about periworkout nutrition. I use recoverite after every run, whey protein shakes after every weight session. lots of yummy whole foods and plenty of them on workout days. even my rest days are 1900-2100ish when I was counting. but I am running 40 miles a week, so the runningforfitness.com website calculates my maintenance at 2995 per day, so I think I am losing normally. I have had my metabolic rate tested twice in a laboratory, and I actually do have a metabolism that is a bit higher than normal for my age. just shows you how incredibly much I was eating to get up to 228 pounds!!!!
in that regard:
box of annie's organic mac and cheese
kashi dark chocolate oatmeal cookie
see, 80 pounds ago, I ate this way and more, but without the 40 miles of running a week!
protein is seriously down from my usual 140-150 grams! carbs are right where they need to be for my body weight for today. sodium is way too high!! I usually don't eat processed foods, so this is a gram more than usual.
single pack of sabra hummus
15 healthy gathering seeded crackers
another kashi dark chocolate oatmeal cookie
for my commute home in three hours:
16 ounces of watermelon chill juice by naked juice
tonight-two servings of fiber one pancakes and 1/4 cup real vermont syrup. it is amazing how little 1/4 cup of syrup is, and it is 200 calories JUST FOR THE SYRUP!! I must have used at least double that when I would go to IHOP before I got healthy and realized what a proper portion is.
that is it for today!
we start running at 5am, so around 4am, I will have my fruitein green shake with algae, wheatgrass and chia seeds (I always drink this prior to running long or running marathon paced runs). the book "born to run" talks of the tarahumara indians using chia seeds for their mega ultra running in the canyons of south america. I believe that my chia seeds give me that extra edge, lol.
it feels strange today to be eating when I am not hungry. I am having ABSOLUTELY no problem doing it, carbs are fun!! but at the same time, I really believe that my hunger/satiety signals have recalibrated or something. there were times when I could easily polish off these calories and more without even thinking about it. but now, honestly, it feels wierd to be eating when I am not biologically hungry. I am really happy that I am learning how to pay attention to these signals, because I was completely oblivious to them when I was gaining weight.
jane, remind me again how fat affects the load? I figured 70 grams out of 3400 calories isn't too bad, but I am not remembering what lyle says about the fat right now. today my fat is from almond butter and olive oil in the hummus, so no yukky stuff. 632 grams of carbs is spot on for me according to the loading protocol that I am using for endurance athletes (they didn't address fat grams in the protocol). I know lyle talks about it, but frank has borrowed all of my lyle books and I can't look it up.
Oh right!! Now I remember. The reason that is less important for endurance athletes is that distance running is largely an aerobic event, training runs even moreso, tomorrow, I will be running 26 miles at a very low intensity, and will be burning fat as well as glycogen. 20 grams more isn't going to matter so much to me versus the UD2 scenario.
hahaha jill, yep one of the well known bennies of distance running
tracey, you know I will report in when I am done!
carb load completed. pancakes were yum. off to gather my stuff, prep my perpetuem and my recoverite, and watch this movie about billy mills starring robby benson.
I am channelling billy mills from now thru race day. billy mills won the gold medal in the 1964 olympics in the 10k. when I get time this weekend, I will write about my latest encounter with jeff galloway while he was here teaching running school and his awesome story about billy mills. I am more determined than ever!
26.2 in the bank!! I added the point two just because. total marathon PR today, including the 10 stop breaks at all of the water coolers (I just let my watch run). carb load was executed perfectly, I used less perpetuem than usual, and my legs felt great the entire time. it is hot and humid here, and my pace was spot on. this effort felt easy, controlled the whole way. I just finished an ice bath (the first of the season). off to get hot dogs at this chicago hot dog place near us, then massage. then lots of chores!!!!!
I am keeping my goals to myself, but I know I have what it takes to do this. especially after today
jill, we totally have to do this hot dog place when you visit. they have chicago style hot dogs and new orleans style snow balls (sno-cones). I had wedding cake sno cone. YUMMMMMMM.
will post pics from the kayak rack when jay sends them to me. we had a glass of really nice pinot noir after massage and watched the sunset. I am doing laundry now and contemplating dinner. sweet potato fries are a definite, but not sure on the protein yet. have grilled grouper in the freezer, thinking that will happen.
hahahahahaha tom! I know, right? put this one in the category of my love for miller 64 and my search for the new budweiser 55 calorie beer. this chicago-style hot dog is off-the-chain great. I am not ashamed to admit that I enjoy a good hot dog or pop tart every now and then.
I am so so so bloated from post marathon recovery gunk!! I need to focus on water big time today.
hahahahahaha tom! I know, right? put this one in the category of my love for miller 64 and my search for the new budweiser 55 calorie beer. this chicago-style hot dog is off-the-chain great. I am not ashamed to admit that I enjoy a good hot dog or pop tart every now and then.
I am so so so bloated from post marathon recovery gunk!! I need to focus on water big time today.
I'm in a similar boat. I LOVE good food, but love a chili dog or hot dog with sweet relish, mustard, and ketchup, too. Not those fancy nitrate free grass feed funk dogs from Whole Foods, either. I want a hot dog.
Beer, too. I love to go to Yardhouse and sample a bunch of beers I've never had before, but on a hot day, give me a Pacifico or Corona with my chips and salsa. ...and really like Bud Light, Red Oval, and Miller 64 as much as I like Guinness, Harp, and Gordon Biersch Märzen, just for totally different reasons.
I LOOOOOOOVE hot dogs!!! In fact, our annual block party is next Saturday, and everyone brings their own main dish to grill. I'm totally bringing Ballpark's for myself -- haven't had one FOREVER! Can't have the bun, but I don't care!
Don't even ask how many dogs I can down at a ballgame.
if you ever make it to Connecticut, I am so totally taking you to Super Duper Weenie. or maybe Burgers Shakes & Fries. hot dogs as prepared by CIA graduates? yes pls. moar moar nom nom.
Not those fancy nitrate free grass feed funk dogs from Whole Foods, either. I want a hot dog.
Beer, too. I love to go to Yardhouse and sample a bunch of beers I've never had before, but on a hot day, give me a Pacifico or Corona with my chips and salsa. ...and really like Bud Light, Red Oval, and Miller 64 as much as I like Guinness, Harp, and Gordon Biersch Märzen, just for totally different reasons.
amen to this! I really do love different foods for different reasons for sure. I can enjoy a five star tasting menu with wine pairings with the best of them, love doing tasting menus for my friends, but sometimes give me medium rare burger, some fries and a corona!
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Originally Posted by missjane
I LOOOOOOOVE hot dogs!!! In fact, our annual block party is next Saturday, and everyone brings their own main dish to grill. I'm totally bringing Ballpark's for myself -- haven't had one FOREVER! Can't have the bun, but I don't care!
Don't even ask how many dogs I can down at a ballgame.
ooh, jane you will love this hot dog place when you visit.
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Originally Posted by GinnyLou
Mmmm, hot dogs and beer. Yum.
Awesome on the 26.2!!!!!!
thanks my runnergirl friend!! you will be doing this distance soon enough!
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Originally Posted by TheWookie
congratulations on a great run!
if you ever make it to Connecticut, I am so totally taking you to Super Duper Weenie. or maybe Burgers Shakes & Fries. hot dogs as prepared by CIA graduates? yes pls. moar moar nom nom.
ooh, this is a total deal. closest I will be to connecticut is boston in april. I am sure there are some good burgers and dogs in boston.
doing lots of chores today, both inside and outside. this is one of the amazing things about jeff galloway's method of marathon training. you are seriously never too beat up to do whatever else you have to do in your life.
Lucky Charms!!!!! Have you tried the CHOCOLATE ones yet???
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