03 May 2009

27 Apr to 2 May log

Mon
Apr 27

Totals
Dist: 3.21 mi
Time: 25 mins
Pace: 7:32

Tue
Apr 28

Totals
Dist: 5.04 mi
Time: 39 mins
Pace: 7:32

Wed
Apr 29

Totals
Dist: 3.24 mi
Time: 26 mins
Pace: 7:52

Thu
Apr 30

Totals
Dist: 3.24 mi
Time: 25 mins
Pace: 7:42

Fri
May 1



NO
LOG
ENTERED


Almost a mini


I did a local 13.1 (mini marathon) run on Saturday as a gauge to see where my fitness level is at and as my distance run for the week. However I didn't understand the course very well, because I managed to miss two short loops, running 11.8 miles in 76:32. If I were to maintain the average pace I would have ran about 1:25:00 for 13.1 miles. I ran a lot faster than I thought I would at this time. I am pleased with my time and fitness.


 Matthew wishing me good luck!

After finishing; I was tired.

Matthew and I hanging out afterwards.

19 March 2009

100 miles

I started running this year after recovering from a broken ankle (I broke my ankle late September), and I have successfully ran 100 miles today! This is my running log for this week so far:
17
5.03 miles
36 mins 57 secs
7:20 min / mile
18
3.43 miles
26 mins 47 secs
7:48 min / mile
19
5.03 miles
35 mins 34 secs
7:04 min / mile

18 March 2009

Week of March 9 - 14th

I ran 21.2 miles (for the week of March 9 - 14th) with an average pace of 7:24/mile. It was a good week.

12 March 2009

Eating for Optimal Recovery

This from Runner's World (http://askthesportsdietitian.runnersworld.com/2009/02/eating-for-opti.html)

Can you give us some tips on what to eat for optimal recovery and anything to help us not get injured? - Paige

Paige, eating for optimal recovery is one of the most important strategies a runner should practice. To me, that means eating when you may not want to. Many runners make the mistake of waiting too long post-run to start the refueling process. But the enzymes that expedite muscle glycogen resynthesis are most active right after you finish exercise.

Many of my athletes tell me that, post-workout, they wait to eat till they're hungry, or after they shower, or drive home, or finish class, etc. WRONG! I would like you to consider eating or drinking something with calories within 15 minutes of finishing a run. You don't have to consume a lot, and if you are too tired to chew, it is also OK to drink something. The rule of thumb is at least 50 grams of carbohydrate post exercise. So what would that look like?

  • 20 ounces of sports drink and an apple

or

  • a granola bar and a small banana

or

  • 1/2 cup of cereal mixed with dried fruit

or

  • a cup of pretzels

Some studies have recommended including a little protein to expedite recovery. If you want to do this, you could try:

  • 12 ounces of low-fat chocolate milk

or

  • 2 TBSP peanut butter on 1/2 bagel

or

  • two or three strips of beef jerky with some crackers

To answer the second part of your question, are there any foods that can help to prevent injury? Good question. Most important is to optimally hydrate; a body that is fluid deficient is more prone to injury.

That means you need to include fluid throughout the day, at every meal and snack, as well as while you run.

Second, protein should be part of every meal and snack. A lot of runners focus on carbs, which you do need as the fuel source for exercise, but you need protein too. Meat, poultry, fish, eggs, low-fat dairy, soy, beans, nuts, and seeds are all good sources.

Third, be sure you're getting enough calories. I see too many runners who expend more than they ingest, and that can lead to injury. If you are constantly hungry, that may be a sign that you are not eating enough. Being too tired can be another warning sign of inadequate fueling.

Listen to your body, make sure you eat enough as well as rest enough, and be sure to make recovery eating a part of your cooldown.

05 March 2009

5 March 09

So I did an early morning run today. It was fun running in the dark with the temperature around 47F. I ran 4.69 miles in 35 minutes (7:28/mile). It was a great run. I'm starting to get back into running form after about a month of running.

03 March 2009

3 March 2009

3.97 miles, 29:55.