Thursday, 8 December 2016

how to run a marathon - part 3

Nutrition. I decided on an ideal race weight based on my build, by comparing against a professional runner of similar build. Taking off pounds is important because it eases the incredible impact of your weight on your legs. I lost about 10lbs in 2 months and though it's not much, it made a really big difference. Gravity didn't hurt so bad.

My staple diet for the 4 months of training consisted of oatmeal, peanut butter & jelly, pan-fried tilapia in olive oil, garlic, shrimp, tunafish, honey, granola, fruit, fruit juice, wheat bread and pasta, lots of tomatoes, cup of noodles, all the V8 juice combinations, bananas, oranges, muscle milk (which i found tasted pretty good mixed with hot coffee), tea, broiled turkey/chicken with veggies, jamba juice, spinach, eggplant, salad, almonds, quinoa, almond milk, salads, eggs, sweet potatoes, soups. On weekends after long runs I often treated myself to the stuff I cut out: pizza (cheese), chicken wings, hamburgers, steak, butter, bacon. So I could get the cravings out of my system once in a while. I also took B-complex and multivitamins every single day, and sometimes those green tea extract pills.

I usually start my day with some oatmeal/granola and honey and fruit, maybe some brown sugar. And a thermos of coffee/tea mixed with almond milk. Then I will snack while I'm at work on apples and oranges and granola/protein bars. After work (I work a nightshift) I will fry eggs, sometimes a whole wheat muffin, garlic, onion, ketchup (sandwich). Rest for an hour or two before my daily run (unless it's summer when I have to get on the road/river early. After my run it's a good idea to have some protein of some kind within the first half hour, otherwise hydrate through the day, fruit juices, water, granola bar, jamba juice. When I wake up at night before work, I might broil chicken or fish with veggies, or pan fry in olive oil. I rarely do both the big breakfast (eggs) and the big dinner (fish/meat/pasta) on the same day when I am training. I don't need that much food unless I ran for over a couple of hours. I substitute something smaller, soup/salad/oatmeal/tunafish/pb&j, in lieu of one of those meals. This is what works for me.

The week leading up to a race, you wanna hydrate and carb-load religiously if you can. Meaning small meals several times a day, keep drinking water. I found that eating well makes me feel good, running makes me feel good, yoga makes me feel good, so I would just remind myself of this! It makes sacrifice and effort a whole lot easier when you see the bigger picture. You are a star! You are so healthy! You are the lean, mean, running machine!