Cobbles & Red Wine - Sarah’s Paris Marathon Plan: Sub 3:35

Week 5, Day 6

Goal: 6 miles of hills or fartlek

Actual: 6.4 miles fartlek at an average 9:04 min/mile on treadmill

I decided to do this session on the treadmill as it would be difficult to maintain speed or to do anything other than what was safe in the snow this evening. The slushy snow that was slightly melting has now frozen over and I thought it might be a bit treacherous in the dark so I cheated and turned to the trusty … if more boring, treadmill.

well done RRR makes sense in the conditions to have done fartlek inside.

In London today snowed (not too hard) all morning and was able to go for very long run on mostly powdery snow - apart from two steepish downhills which were very slippery - ok and really enjoyed it. Longer than planned as managed to lose my bankcard, travelcard and money for drinks and retraced steps on first half of run instead of doing shorter run or even getting train and did 3 hours 15 and 22 miles without drink or gel and felt ok

Right RRR I tried the pancakes, they were very thin and fell apart very easily so although I tired them I never actually tasted any as it looked a bit like scrambled banana and egg!

And the burning question is SteveMC did you find them??

no snow must have covered the wristlet - will have to search after the thaw!

Hi RRR!

Glad knee stiffness has disappeared!

RunnyRunRun wrote (see)

Evening Ruth!

Had a quick check on the orange squash and it contains 0.4g of sugar per serving but it’s probably packed full of aspartame and other artificial sweeteners. Do you want me to add orange juice (or any other fruit juice) into my diet? I eat quite a few oranges but I can add this in if you think it’ll be of benefit?

 

I don't think these type of orange juice’s are needed in a person diets but I also don't think it is necessary for you to cut it out because when you look at your diet as a whole in regards artificial sweeteners, it is not high and I also think this helps with your fluid intake so not a change I would push for. I was just checking to see if it was loaded with sugar so i was aware but it is not.

RunnyRunRun wrote (see)

Evening Ruth!

I’ll try the wheat and gluten free bread if you insist J I don’t really miss bread now (although I did when I first cut it out) but if you think this is the best source of carbs I’ll definitely give it a go. I haven’t had any luck getting to the shops today – blame the snow! Although of course the snow didn’t put me off the run …!

Rice is ok and I’ll have a small amount  when I have a Chinese meal but I’m not really too bothered about eating it. I had it this evening (25g boiled) but it’s not something that I look forward to eating!

Thank you very much for the advice re bowel problems. I will keep an eye on everything and make sure I speak to a doctor if I have any symptoms out of the ordinary.

I don’t think anyone needs to eat bread either ( with or without gluten or wheat) if they eat starchy carbs from other sources. So if you would eat rice & potatoes for example, 2 portion of these each day  (one medium potato and one 50g portion of rice at or 5 or so rice cakes each day), then these could replace the bread. The above portions would be considered still small by most runners. Continue porridge at breakfast and still all you veg and protein although easy on cheese, unless cottage cheese. When you taper for marathon you could reduce these carbs again and then add them in a few days before race but can discuss this at later stage.  

You have done great in your achievements since starting running/losing weight and the above is only advice and you need to fully buy into anything new because you have achieved so much eating the way you do. I  really do understand that changing things will not be that easy and I only think you should eat this way if you believe in adding these foods as the mind is important in these changes.

Ruth

RRR

I think Sarah’s call on getting checked for coeliac disease is a good one which means an allergy to wheat, barley(which is why I wanted barley introduced separately to see if there was a reaction) & rye but I was going to  suggest you wait until after marathon. I was going to speak to you next weekend about this partly because  your diet has including little gluten (some people with coeliac can have porridge and there is likely traces in some of other foods you have eaten including some you would not think!) but always best to be intentionally eating gluten in your diet before testing. However, initial blood tests which is first step could shown something but best to either wait and start eating gluten again regularly (which I do not suggest you do before Paris!) or go and speak to your doctor so he can get the full history of when problems started and let him make that call but as is something you will need to you in the next few months anyway.  

Quinoa is gluten free although there could be cross contamination as often processed in factories with other grains so if react this may be the reason as it is technically gluten free. I do think you may have wheat intolerance but you would need to at some point in the near future rule out a food allergy such as coeliac or other cause as this is a real possibility if struggle with bread etc

Ruth

Took my GP a couple of goes to diagnose me as Coeliac, but that was in 92 when it was not so well know. Had to have an endoscopy at that time. I was so ill could barely walk or work and no chance of running. But best to stay on your diet as Ruth says until after Paris then investigate further. Best to sort it as my Nan didn't and ended with Bowel Cancer which finished her off!!  Not meant to scare you sorry!!
You sound fit enough.

We have had heavy snow here in the Peak District all weekend and last night plenty again. Didn't do a long run at the weekend too risky with my left ankle so did some sledging and snowboarding instead with the youngest great fun, a sort of cross training effort. Good to see you guys are all at it, need a treadie I guess here in the office perhaps as no room at home.  Ran down to work on the trail in the speedcrosses and then seem quite good as long as I stay off any ice. Got my waterproof socks on which are brilliant really keep the water off the feet. Need to do some miles this week......lets hope we get a thaw soon.

It's thawing here - just had a massive snow slide off the roof!

Completed my training schedule last week fininsing with a 14 mile on sunday, still a bit of a niggle on the side of my left knee and my right knee is still a bit stiff. i,M taking ibofafen tablets and just bought some gel for when I finished the long run, happy its rest day tomorrow even though I love running .

No problems generally I could have ran all day, just concerned about my niggles..ive got physio tomorrow so i' hope there will be able to help.

How you going ?

Still snowing in Derby has been all day!

RRR - right call to head for the tread, frozen snow is a death trap. Training seems to be going incredibly well. I hope you can resolve these dietry issues asap. Best of luck!

Derrick - have you an injury or has the pain just crept up on you? I'm not a physio and I know the internet isn't the best place to go looking for medical advice but I had a problem two years ago with pain on one side of my knee. Turned out to simply be down to tight quads. Long 40sec+ stretches 3x per day sorted it in a few weeks (it was particularly bad at that point so if you have the same hopefully it would resolve much quicker). 

I'm just back to running this week and could feel a little knee pain - a few quad stretches and it went almost immediately. Maybe worth a try. 

Snow has stopped here after Sunday's deluge but it's definitely not melting!

Malcs.......... thanks for the advise, I do think you are bang on with that , my quads have been hard and tight, I'll focus on my quads stretches.

My physio is for a old lower back injury but it seemed to have gone until sunday into the 10 mile of my long run....I just felt a little pain then it just went again, touch wood  it won't be back however the physio appointment as come at a good time I suppose. 

I,m trying my best to keep injury free and sticking to the training schedule mile for mile. I have thought of resting until sat and focusing on my endurance/long runs...does anyone think this is a good idea or should I just cut my milage down to half or a percentage. 

Evening Tigger!

So you didn’t enjoy the pancakes?! It sounds as though you did what I did the first time and didn’t whisk them enough – I ended up with a bananary (ooh new word!) omelette but the 2nd time I whisked them loads and ended up with a reasonable consistency. The ones I had Saturday were thicker than normal pancakes … Sorry they didn’t work out..! (But do try again and with Nutella – awesome!!)

Is it still snowing your way?

Evening Alex!

Fab to hear from you! So … ‘directionally challenged …”. Lost, right? Was it fun though? I’m loving this snow running even though it means more treadmill (grrr!) runs! Bacon Steve’s posts? Or Marathon Coach Steve? I think Bacon Steve’s been a bit manic at work the last few days but didn’t realise there were posts missing…!

Eek! Week 6 today! How did that happen??

Evening Sarah!

Yes that Nutella is a bit addictive! Just me, a jar of Nutella and a spoon! A perfect threesome!

Ha ha – Sarah! Will you be MY doctor please? Especially if you’ll give me a prescription for mulled wine, cider and Baileys!

Although if you do that no wonder all your patients always turn up!! 

Evening Ruth!

I added a sweet potato in again today (I have to admit I’d forgotten about them at the weekend – sorry!) I’ll have a go with rice cakes. I had the rice on Friday night but had a bit of an upset tummy on Saturday. It probably was nothing at all to do with the rice (isn’t it pretty hypoallergenic?) but I’ll leave it for a couple of days if that’s ok and try again.

Thanks for understanding my neuroticism about different foods Just a quick question – I ordered some Chia seeds ages ago … yes – I jumped on the bandwagon … but never got around to trying them. Would these be something you’d recommend?

I’ll make sure I get the tests scheduled after the marathon as suggested – it would be interesting to see what’s what!

Evening MCS,

Oh my goodness. That sounds really scary! Glad your Doctor eventually correctly diagnosed you!

Snowboarding? Wow – that’s impressive! SO a long run in the snow too dodgy for ankles, but snowboarding ok? I’ve always wanted to try snowboarding but I think ice skating is my limit!

Which waterproof socks do you use? My feet did NOT look happy after a couple of hours soaking wet yesterday! Felt fine but my toenails are definitely going on strike!

Evening Mike Sheridan!

It’s been a lot slushier today, but it’s still pretty determined to stick around on the grass and the little roads. Just had another peek out of the window and it doesn’t look like it’s going anywhere just yet. Had fun trying to get out of my steep drive earlier, lots of spinning wheels, burning smells and muffled swearing … but got back home and the neighbour had popped over and gritted my drive for me! How nice is that!

… Hope the snow didn’t slide off your roof onto YOU!!

Evening Derrick!

Can’t quite believe we’re into Week 6 already!! J I’m feeling pretty strong today. Thought I’d feel it after the long run in the snow but all is good at the moment. I had some stiffness in my left knee but that’s cleared up. I took some ibuprofen too … swear that stuff is magic!

I booked in a sports massage last week for tomorrow but I’m not even sure I need it now … but am going to keep the appointment. I’ve never had one before (except a brief one after a Santa Run!) so will go along to see what the fuss is about. I’ve been assured there will be screaming and I will leave with tear tracks on my face and possibly bruises … so will let you know - eek!! Let me know how your physio appointment goes.

… Just read your post about an old back injury. I had a similar thing from a car crash which caused a tight ITB (down sides of knees). I’ve kept any further problems away by doing strength classes such as LBT and core work.

Evening Malcs!

Heading for the treadmill felt like a bit of a cop out but I think it was probably the best option. Suspect I may be on there again tomorrow…! The track last Monday looked like it had been covered with emulsion paint – completely white!

Snow seems same here! It snowed all day yesterday and we’ve had no more today but it’s definitely sticking around!

Food Diary 20th January

Breakfast: ½ cup porridge oats made with water with dash of milk, 2 teaspoons sugar.

Lunch: Banana and 1.5 tbsp peanut butter (delicious!!), tin of tuna and tbsp mayonnaise.

Tea: 275g beef rump, peas, broccoli, cauliflower, carrots, spinach, 6 mushrooms, 1 fresh beetroot – all steamed. Cottage cheese. 1 tbsp ketchup.

Snacks: 2 x High 5 gels,  white chocolate Santa (found in fridge!), cup of grapes, 2 fruit pastels.

Drinks: 5 x coffee with small amount of semi-skimmed milk, 3 pints of orange squash.

Exercise: 16 mile run, 2 hours at softplay (but I only went down the slide once!)

Food Diary 21st January

Breakfast: ½ cup porridge oats made with water with dash of milk, 2 teaspoons sugar. 1/3 banana.

Lunch: tin of tuna, 1 tbsp mayonnaise.

Tea: 1 x salmon fillet, peas, broccoli, cauliflower, carrots, spinach, 6 mushrooms, 1 fresh beetroot, 5 x asparagus, stalks of tenderstem broccoli – all steamed. Cottage cheese.

Snacks: 15g yoghurt coated raisins,  2 x cookie, portion of natural yoghurt, cinnamon and dried fruit.

Drinks: 3 x coffee with small amount of semi-skimmed milk, 2 pints of orange squash.

Exercise: 1 hour walk. 1.5 hours house cleaning.