If anyone is ever wondering what I am doing when I’m not chasing Nola, training, cooking or sleeping – I’m READING tons of information from Runners World trying to learn as much as I can so I can pass all of this awesome knowledge off to who ever chooses to read this blog! (I hope there are people out there reading – not many comments are being made!)
Links listed below for easy purchase on Amazon.com
Books:
RW Complete Book of Women’s Running
The Runner’s Guide to the Meaning of Life by Amby Burfoot
Monthly subscription to Runner’s World Magazine
Bi-Monthly Subscription to Women’s Running Magazine
I have been learning some really awesome and helpful information about nutrition. Here is what I have learned so far from “RW Guide to Road Races”
Chapter 4 – FUEL
• To estimate your daily calorie needs for maintaining your weight, take your present weight and multiply by 13. (Ex: Mine is 133 x 13 = 1729) That number covers your metabolic needs for the day, factoring in light activity. (light activity is not running for miles – LINDA!)
• Whether you are trying to lose weight or maintain, approximately 50% of your daily calories should come from carbohydrates, 25% from protein, and 25% from fat. I was really excited to read this b/c I LOVE carbs and I LOVE meat!
• Carbs are the body’s fuel for speed and power!
• Glycemic Index – is a measure of the effects of carbohydrates on blood sugar levels. Thank you Wikipedia! High GI food = fast & energy, Low GI food = slow to digest. Everyone with me? These are often given a number rating system and 77 and above = high GI, 55 or below = low GI.
o Before a RUN – Eat low GI foods such as low-fat yogurt, fruit, or old-fashioned oatmeal. Approximately 2hrs before your workout. You can read more on this on page 183 “Adapt Your Snack”
o If you need fuel right before a run go with energy bars, sports drinks, etc so the carbs enter your system fast.
• While running (more than an hour) use drinks, gels or bars for energy.
• After a RUN – (30-60min) High GI foods are essential for restocking glycogen stores. Ex: potatoes, cereals, waffles, or fruit smoothies w/ protein.
• All other times of the day go for low GI foods for maintaining health and weight – see page 181 for examples.
• You should aim to consume at least 41oz of water per day.
Pg 183 = Pre-run Snacks
Pg 186 = Eating for Performance
Pg 191 = Snack Ideas
Training Updates – I ran outside today even though the weather was still pretty YUK! I just needed to be outdoors! I ran to Araha Beach and back. (Pic below)
I did my brisk walking warm-up and then jogged to my turn around spot – took a walking break to feed the little one a mum-mum and do some maintenance for myself – then back into stride. This time though heading back I realized two things. (1) That my legs were really aching and I wasn’t maintaining a very good speed and (2) the stroller kept pulling to the left, which was wearing my right shoulder out. Soooo – I then realized after looking down for some time while I was running that one of the stroller tires was flat… REALLY?! Am I really still a rookie stroller mom?! Not to check the tires air pressure! Geesh! Lol! So then I start to focus back on “why are my legs feeling like this” and then it dawns on me – I am NOW running INTO the wonderful Okinawa wind we all love! So no wonder I was making such good time all the way down to the beach – I had some assistance! All in all I had a GREAT run though. It was nice and chilly which kept me feeling fresh. I wanna throw in a quick note – I love, love, love my stroller so much now that I chopped off all that unnecessary frew-frew mommy stuff that I never needed.
I meet with my trainer, Jeanne, for the first time tomorrow! She sent me an email and said “be ready to run outside!” I am so excited and nervous at the same time – I have a feeling she is really gonna break me off. I will take pictures as I have time too or see if I can get Jeanne to photo me crying or puking – b/c both are likely to happen! Wish me luck!
Miles ran today = 3.5
Miles ran to date = 22.39
Remember the few posts ago that I mentioned Rodale (parent company to RW) sending me a wonderful free “Thank You” gift Training Log? Well here is it – just wanted to show everyone just how awesome it really is! AND at the bottom of every page there are motivational quotes from runners.
Hey Sarah!
Just found your blog — through RLAM — and I love it. I look forward to reading your posts and following along on your running journey. I also started a running blog in the past year — michiganrunnergirl.com. I’m currently training for my first marathon, so am posting quite a bit about that. Stop by and say hello sometime!
- Heather
Hi Heather! I am so excited someone from RLAM checked my blog out! Thanks! I will definitely follow your journey as well – what months is your marathon? I’m shooting for the Marine Corp Marathon in October… we can so do this!
Hey Sarah just reading your blog and wanted to emphasize with your intensity and frequency increasing you are going to NEED a recovery drink on hand for after ALL your workouts it makes a huge difference that you have it WITHIN 15 MINUTES …after your workouts(I know you wrote about this but have found a drink is easier than trying to cram food in). A 4:1 carb to protein ratio is what runners need gatorade, powerbar,accelerade all have products for this but you can premix it and have it ready post workout with lots of water. Of course if you don’t have this available a nice glass of chocolate milk works good as well. Crucial step to daily recovery especially when you going 5 days straight. Good luck with your Trainer.
HEY! I totally agree that I always need to refuel as quickly as possible after a run. I was surprised that the RW book recommends it to be somewhere w/in 30-60 min after a run and not at all if you don’t run over 45min. I refuel after just having a 3 mile run.
I love reading your blog … you have a wealth of info!
I was just in the library the other day and read Runner’s World article on The Biggest Loser Marathon. It’s inspiring to see how far thousands of people have come to take better care of themselves.
Your running speed has increased remarkably! I’m still cheering you on from afar! Keep up the great work!