This is it! Exciting read that may help with insomnia.
Pardon my coach’s butt as the background image, her choice. A screenshot worked out better than copy/paste.
I usually split meal 4, have half at 10am and half after dinner/meal 3.
It’s a eat these whenever, just eat all of them setup
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Appreciate you sharing. When, in relation to these meals, do you find yourself experiencing the worst bit of hunger? Or is it consistently post every meal?
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Post every meal. Worst is after breakfast and lunch, particularly after a run. Run-ger strikes hadrd. Least is after dinner, but that’s usually because I get the other half of the yogurt snack right before bed.
Do you run first thing upon waking, or is it later in the day? Sorry to make this seem like an interrogation.
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First thing upon waking during the week. I have the pre-workout meal before running, then after is meal 1.
Not an interrogation at all!
I wonder if there would be an avenue to move meal 3 to the slot of meal 2, and if that would have any sort of impact. The presence of the almond butter in meal 1 and 3 leads me to think it could help with blunting the insulin response for longer and delay the post run hunger more. Meal 1 looks like it would be pretty good for maintaining satiety, with the slow digesting carbs, protein and fats, but then following it up with a very low fat and high carb meal in meal 2 would get the insulin spike going. I understand the idea behind the pre-workout meal supporting a run by shuttling in those carbs with the mangos and protein, but I also know that’s going to cause that spike.
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I can, these aren’t listed in a mandatory order. I can eat any of them, whenever I want. Combine or split up as needed as well. I have been having 1/2 of meal 3 between 1 and 2, but saving all the almond butter for the other half after meal 4. I’ll start bringing the almond butter with it and see if that helps. Might have been sabotaging myself there.
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Ah, yeah, I can definitely see that. A meal of just yogurt and fruit post run would definitely have me champing at the bit. Nice that you have that flexibility.
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Is there are reason for having this meal pre run ? Does that mean you are running on a full stomach ? When I ran I always did my morning runs upon waking and with nothing other than a small amount of water. This included my weekly long run of 2+ hours. Not saying don’t but more curious as to the purpose of this pre run meal ?
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There wasn’t a reason given per se. I think she is trying to avoid any fasted training, to the point she told me to bring the fruit and eat it on the run if I have too. Which is what I do for long run fueling.
This is what I was doing before I hired her, during the week at least. Got me out of the door faster!
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Like an paleo energy gel right there! I dig that. Dean Karnazes did something similar when he recreated the original run of Pheidippides in the Spartathlon. Ate only the foods that they would have had access to, which boiled down to dates, olives, cured meat and cheeses.
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This has been my swap for mangos lately. Fueled the last 3 long runs with them. They are amazing little carb bombs. Easy to pack, eat and run. I am a big fan of using real food for fueling instead of gels. I am still sick of those from the triathlon days.
I’ve heard UltraMarathons being described as an eating contest while running through the forest for hours with like-minded people. I’ve heard most aid stations at Ultras are filled with PB&Js, bacon, bananas, pancakes, etc. Far cry from a road marathon where you are lucky to get a cup of Gatorade.
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Checking out the work of Dean, Brad Kearns, Casey Ruff, James Pieratt and Zach Bitter in that regard is pretty fascinating. We’re seeing more and more folks on the endurance side trying to crack the GI code and falling onto fats/fat adaptation as a solution. I actually was listening to a podcast this morning about an individual that ran 5 full marathons in 5 days fasted for this very reason: Alex McDonald.
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Fasted across the full 5 days or just each individual marathon?
No idea: I haven’t looked that deep into it, haha. It’s out there though.
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Google tells me:
Alex’s final meal was on the eve of the first marathon and he didn’t eat again till day 5 after the fifth marathon. He only drank water and consumed salt.
Crazy!
Just to add:
The guy gets some serious grief in the comments and replies with a wonderful grace and humility, top bloke.
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I’ve heard it explained pretty decently.
The body can only store about 2000 calories worth of carbs. If you rely on carbs as a fuel source, once you’re out: you’re out. You gotta refuel. It’s why people “hit the wall” in a marathon. They just plain run out of fuel.
The body, meanwhile, can store hundreds of thousands of calories of fat. We have near limitless potential to do so (Hello “My 600lb life”). You run off THAT fuel source, and you can go for a LONG time.
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I completely get the fat adapted endurance advantages on paper. My over-Googling has led me to believe that a low-carb diet for females, especially endurance athletes, is a bad idea. @QuadQueen , you are far smarter than Google. Thoughts?
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I do feel it’s a bit of a chicken and egg thing. A low-carb diet for a non-fat adapted endurance athlete is absolutely a terrible idea. It would have to be a situation wherein the athlete gave themselves time to BECOME fat adapted and then transition into the endurance training. I do know there are some ketogenic female athletes out there, but being able to speak to their health is not something I’m able to do.
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Thursday 3/27
Coach’s Orders W4D2
Mobility+Activation
Cable Chest Flye
20 x 7, 14 x 10, 11 x 10,
10, 11, 12 x 10-7-no pin (drop set)
Lat Pull Down
30 x 70, 15 x 80, 10x100,
10 x 100-90-80 (dropset)
SS
Push ups
4 x failure (17, 12, 10, 12)
DB Flat Bench
SS
DB Bent Over Row
20 x 20, 35
12, 11 x 35, 12, 12 x 45
DB Shoulder Press
25 x 15, 16 x 15, 12 x 15
10 x 15-10-5 (Dropset)
+Abs
Pretty good day. Kept things moving along and was able to leave the gym in just under two hours. Skipped cardio warm up. I really struggle to justify it to warm up when my first set does the same thing, but better.
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