Week 11 - Runs = 2 - Total = 14.08 (Miles)

I joined up with the Brighton Marathon training run organised by the Brighton Marathon group. A great dedicated group of folk.

We started at Sussex uni and ran a hilly off road route 9.3 mile . It was the type of running I am used to. Ran mostly with Sarah & Kim (from Church) and it was a beautiful Sunday morning & the views were breathtaking.

Had the first spots of snow this morning too!

I ran back home from work on Friday (4.75 miles). I had a heavy rucksack on my back but this did not bother me much.

Compared to my 17 mile run last Saturday this was a breeze ;)

Week 10 - Runs = 1 - Total = 16.8 (Miles) 27KM

Actually its 2 runs but I forgot to take my Garmin when I ran to the Gym from work. This was 2.66 miles (my iphone recorded it for me!).

I concentrated on core strength exercise at the GYM and also did a Spin lesson plus a swim. Ran home from work one day too!

Today I ran along the Adur river - my longest run so far. I ran for 3 hours (like last week) but did more miles as the route was not hilly. However is was very muddy and I had to run carefully as it was very slippery.

Before the run I met this guy who said he was 80 & a past marathon runner. He looked about 60!!

Diet

Thought I should look into diet as I am convinced that this plays an important role in training for a Marathon. Here is what I found....

Regular snacking:
Research shows that eating little and often throughout the day is a sure way to avoid low blood sugar levels and tiredness by the time you get home for your run.
Eat high-carbohydrate low fat snacks (Dry breakfast cereal, plain popcorn, bagels, low-fat crispbreads, bananas and other fruit). These are the best fuel. Avoid: high-fat snacks (crisps and chocolate).

Main Meals:
Proper meals are where carbo-loading really counts. Pasta is best but rice, baked potatoes, lentils, muesli and even baked beans are excellent high-carbohydrate foods. Also need protein, minerals, fibre and energy

Water water:
Water is the body’s most important nutrient (50-60% of bodyweight). Drink throughout the day, with a pint of water (or a sports drink) an hour before you run, and half a pint for every 30 minutes of running. On days when you run you should aim to consume five litres during the day, twice as much as is necessary on rest days.

Carbo-load for recovery
Immediately after a hard run refuel your body with high-carbohydrate food or drink. The first four hours after strenuous exercise is a crucial time for taking on new glycogen to replace whats lost. Stock up every 15 minutes or so because this maintains higher blood glucose and insulin concentrations, which in turn makes greater absorption into the muscles possible. Recent research suggests that including around 25 per cent protein in your recovery food will optimise the recovery of your muscles.

Week 9 - Runs = 1 - Total = 15.1 (Miles)

I noticed that my body was getting tired and I also started to have a pain on my right knee... I knew that my training was not "technically" correct. So I joined a gym and put together a training plan that included the following.
- Core strength exercises
- Interval training
- Swimming & Cycling

I needed to keep my muscles in "balance" and avoid any repetitive strain injury.

Today I ran my longest run... 15 miles. It took me 3hours! The last time I did this was in March 2008 but that was running on a flat route. I ran it in 2h 27 min. Today's run included over 12 hills! What a difference age & hills make!!!

I had to sleep for 2 hours to give my body a rest!

Homemade Sports Drink

As you run, two things happen:
(1) you lose water as your body uses it to cool down and 
(2) you use muscle carbohydrate reserves to fuel your movement.

You need energy drinks if you train hard or long on a regular basis. Water alone is far less effective at rehydrating than an energy drink containing electrolytes (body salts). 

Homemade Sports Drink Recipe #1

• 10 tbs. sugar (5/8 cups or 120 grams)
• .75 tsp Sea salt (4.2 grams) or Morton’s lite
• 1 package of unsweetened Koolade mix for flavor
• Water to make 2 liters

The recipe will give a total of 124 grams of solute which in 2 liters water gives a total of 6.2% concentration. For an 8 oz serving this gives:

• 14.2 grams carbohydrate (6%)
• 53 calories
• 103 mg Sodium
• 121 mg Potassium

If you wanted to reduce the potassium, another option would be to use 1/2 tsp. each of regular sea salt and the Morton Lite Salt. This would change it to:

• 104mg sodium
• 40mg potassium

Homemade Sports Drink Recipe #2
If you wanted to reduce the amount of potassium, or simply didn’t want to buy some Morton Lite Salt, here is another option.

• 1/2 cup orange juice
• 9 tbs. Sugar
• 3/8 tsp Salt
• Water to 2 liters

By Dr. Lorraine Williams

Week 8 - Runs = 3 - Total = 24.6 (Miles)

Good total this week. The first run on Monday was strange as I could not even see where I was running. I ran home from work on Wednesday but was surprised how quickly I got home so did some runs in the park on the way.

Did a big one today. I seem to have done it slightly quicker so pleased with this. Very tired now so might have a quick kip.