BLFE: Day 2

Day 2 - January 8th

I think I was more in "The Zone" but, I don't think I'm quite there yet. I've been finding that my hardest thing to do is make a 1 block snack. I've been having a yogurt with almonds in it or half an orange or half an apple. But, That's not considered a Zone meal because it doesn't have equal parts fat and protein. I need to sit down this weekend and actually go through what makes a meal. 

Bacon Egg Muffin/Cupcake

Here is what I ate today:

Breakfast: Bacon Egg Muffin/Cupcake with a handful of almonds

Snack #1: Yogurt with Almonds

Lunch: Turkey Chili with half an orange

Snack #2: Half an orange

Dinner: Grilled Chicken Sandwich on Sandwich thins with an apple

Workout:

I had cheer practice right after work and like always, I planned on working out after practice. But, we didn't get done until like 9:15 p.m. and I stayed a little longer talking to parents and cheerleaders. By the time everyone left it was 9:30 p.m. and I was not about to stay at the school that late by myself. Usually I would just be getting done with my workout at that time, not starting it. 

So, I got home around 10 p.m. and I was NOT motivated. I was like heck no, I'm so tired and sore from the previous day's workout. But, my friends and I have a "30 Days of Fitness" goal we are trying to achieve. So, I sucked it up and did a PiYo DVD. 

It was a hard workout! I was sweating, sore, etc. etc. This is not your normal pilates yoga class. Chalene Johnson does a great job with the choreography. She makes it hard enough you want to scream but so enjoyable that you're having a fun time doing it. 

Overall, I did 45 minutes of the 1 hour routine. I could have stuck out the extra 15 minutes but, it was already 11:30 p.m. 45 minutes into the workout. 

Piyo! Lola decided she also wanted to do PiYo.

Is fueling while racing important?

In my running groups, we always talk about fueling for our long runs, especially, a half marathon, or a full marathon. As Paul says, "Don't wait for a race to test."

The Science:

Bear with me for a minute while I try to explain to you why we need to fuel for long runs.To keep the body healthy for long runs, we have to maintain normal levels of glycogen in the blood. Glycogen is the way your body stores carbohydrates for future use. It's important because glucose is brain and nervous system food and the brain requires to act normally. For example, have you ever felt woozy or have a headache because you didn't eat anything? It's probably because your blood sugar is low. Which means the liver ran out of glycogen due to not eating carbs. This directly affects exercise because one system is functioning normally the others won't as well i.e. muscular system.


Carbohydrates:

Stop thinking terrible thoughts about carbs. Carbohydrates are not the enemy! The sole purpose of carbohydrates is to provide energy to the body. This is especially important for distance runners as it is the source of quick energy. It is recommended that runners' diets consist of 50-70% carbohydrates.

There are two type of carbohydrate, simple and complex. 

Simple carbohydrates consist of one or two molecules. Therefore, they are rapidly absorbed into the bloodstream. But, that's not always a good thing. Although it's great for a quick spurt of energy, it also induces an insulin response. As a result, the blood sugar returns to the low level resulting in decreased energy and performance.

Complex carbohydrates, unlike simple sugars are made up of several glucose molecules linked together. The result, a slower process of absorption into the blood stream. Experts recommend that the majority of the calories obtained from carbohydrates be in the form of complex carbohydrates.

 Examples of high complex carbohydrates: ALL the good stuff. whole grain pasta, whole grain bread, brown rice, potatoes. 


Although carb baskets are a carb, they are usually a simple carbohydrate because they are made with white flour and have fewer nutrients, and tend to be less satisfying and more fattening.


But, it doesn't stop me from indulging in some of my favorites:

Olive Garden...mmmmm

Red Lobster Cheddar Biscuits...mmmmm

Texas Roadhouse Dinner Rolls with Cinnamon Butter...double  mmmmmm

Feul/Energy on Long Runs

Rule of thumb:

Jog for 30 minutes, H2O will suffice. 

Longer than 30 minutes, you gotta get yourself some carbs!

HOW TO REFUEL:

• Sports drinks: But make sure they have a 6-8% carbohydrate concentration.
• Ex. 15 grams of carbohydrate per 8-ounce serving equals 6.25% of carbohydrates
• Recommendations: Gatorade Endurance or PowerBar Endurance
• Gels/Sports Beans: Sugars in the gels provide fuel! 
• Select a gel that has 25-30 grams of carbohydrates and 50 mg of Sodium
• Chase with water NOT a sports drink
• One gel/packet of sports beans after 60 minutes of running and then every 45 minutes
• Recommendations: GU Chocolate, GU Milk Chocolate, Jelly Belly Sports Beans 
• DO NOT TRY THE FRUIT FLAVORS...I almost puked when I had the tropical punch Gu.

• Energy Bars: jam-packed with carbs to satisfy hunger
• Select bars with 40 grams or more of carbohydrate
• WARNING! Too much fat can delay digestion.
• Ideal: 200-250 cals with about 5 grams of fiber and 10 grams of protein

INGREDIENTS TO AVOID: 

• Partially hydrogenated oils
• High fructose corn syrup
• Artificial dyes

LOVE YOUR HONEY! 

• Sure, love your significant other but, love the natural honey too! It's a great fast-acting carb! 

I hope you learned same fabulous information about fueling. 

Do you have a go-to fuel flavor?

Nutrition and Training

Wednesday's scheduled run: 20-30 minutes


I had a pretty long day yesterday and I got home by 8 p.m. I had a slice of pizza and a bread stick and then about 15 minutes later went running. Worst. Idea. Ever. I felt bloated and the pizza just sat on my stomach. I wanted to have a longer run, but was only able to run about 20 minutes. 


I started researching what you should and shouldn't eat before a long run. I got this information from Runners World.


For you early birds: I am NOT a morning person but, I pretend to be by doing hot yoga at 6:15 a.m. on Tuesdays and Thursdays. The big question is to eat or not to eat? Sometimes, when yoga is super hot and really intense I feel nauseous and light headed. Not good when I have to be at work an hour later.


So, if you can, you should eat before you exercise in the morning. This is what Runners World has to say, "if you can, you should fuel up before your morning run. This performs two functions. First your muscles receive an energy supply to help you power through the run. Secondly, your entire body, especially your brain, receives the fuel and nutrients it needs for optimal functioning. It shouldn't be a surprise that studies support this and that eating before a run boosts endurance compared with fasting for 12 hours. People who eat before exercise rate the exercise as better and as less rigorous compared with those who fast."


If you can't and you're not a true early bird like myself, eating too close to your run may spoil it by causing cramps and nausea.


Here's what RW recommends: Choose high-carbohydrate foods that are low in fat and moderate in protein. Aim for about 400-800 calories, which will fuel your training without making you feel sluggish. Drink about half a pint of water two hours before your run to offset sweat loss.


Some examples: Toast, Fruit, Cereal, Bagel


Late sleepers: This is totally me! (except I don't run in the morning) I convince myself that it's not 7 a.m. This one time in college I actually had a dream that my class was cancelled. It was so real that I didn't go to my class. ha.


RW says, "Most runners fall into this category and don’t have time to eat and digest a full meal before they head out of the door.If you fall into this camp, experiment to see what you can stomach before you train."


Some suggestions: Half of a pint of carbohydrate drink, Energy gel washed down with water, half a bagel


If you don't like these suggestions, you can always have a large meal the night before.


The Lunchtime Crowd: If I has enough time in my day to be a lunchtime runner, I totally would. I don't even think I know anyone who runs in the afternoon. But, if you do, RW has some great tips for ya!


Let's assume you ate breakfast in the morning well, four hours later your breakfast is already digested and your going to be running on an empty stomach. Don't let hunger beat you! Take control of your hunger.


This is what RW has to say, "Rather than increasing the size of your breakfast (which may just leave you feeling sluggish), you should bring a light, pre-run snack to work."


Some suggestions: Eat 1-4 hours before you run, this allows the food to leave your stomach. Eat 100-400 calories.  Breakfast bar with less than 5 grams of fat. Slice of whole wheat toast with fruit spread.


Post Run Lunch: yogurt, fruit (always fruit), leftovers


Evening Excercise: Easiest because it's the most convenient, hardest cause there's lack of motivation. Thank God I have Catherine as my running partner. She definitely holds me accountable on days I've had a long day at the office and I really just don't want to run. 


Apparently, RW says there are two simple principles to follow:

1. Eat healthily during the day to avoid any intestinal upset that might thwart your training plans. Also eat often and enough that you’re adequately fuelled for your session to avoid the ‘I’m too hungry’ excuse.

2. Eat lightly after exercise to recover well without causing digestion to interfere with your sleep. 


Who would have thought? They also go on to say to not skip breakfast (woops), lunch is your focus meal eat lots of high quality protein (fish, tofu, lean beef), mid-afternoon snack, Drink lots of fluids (I love my Camelbak), Eat moderately at dinner. 


I also recommend you read Runner's World and Runner's magazine. They are the #1 source for running information. Thank to Liz Appelgate for writing such a great article. I learned a lot from it and I hope you as my readers have too.


I get to look forward to running with my Brooksie group today in Rochester. We plan to run 4 miles using the Jeff Galloway Training method. Should be a lot nicer on my body.


Happy Running! 


Danielle