FLM Virgin

ideally you need a high GI food after and/or during exercise. Thats why the gells work as they are all sugar and easily absorbed. Thats why i guess you eat the icecream with the pasta razor - to spike your insulin and increase the rate at which muscle glycogen is replenished? Low GI's (like pasta) are generally not great for this job, is why i mainly eat apples and orange juice after a run - that with a little protein staves off the aching muscles.

exactly why i eat what i eal. I also have protein supliments, Vitimins and also Creatinemonohydrate.

so why is it the sugary stuff can make you sick? i'm so confused about what is best to eat when and i have an intolerance to most fruit (especially bananas and apples) which is really annoying as they're so goof for you...any suggestions anyone?

Never heard of sugary stuff making you sick (and there haven't been mars bars in goody bags since mars stopped sponsoring)

You do need to have a mix of protein and carbs when you finish but it will be ok to eat what is in the goody bag.

Some people get motion sick when they stop running - especially if they have worked really hard. It isn't something to get over worked up about.

I cant tolerate Lucozade after my first LM so use High5 gels. And I have no idea what it was in the jelly babies that my stomach didnt like but I was glad I tried them before race day.

if you were to eat like pure glucose and malodextrin then it wouldnt make you sick, provided you were hydrated enough to deal with the more negative water potential created by taking a lot of sugar onboard, jelly babies however although mostly sugar have gelatine in them, which i think is a protein (the methods of making gelatine alone make you not want to EVER eat it! lol) and it is the protein which is hard for your body to digest, let alone all the other crap they put in sweets...just isnt good news! the gells tho, they should be fine - going to try one at the weekend on the 9 miler, see how it does me.

Lazer, does Creatine monohydrate not bloat you? you considered taking creatine ethyl ester?

ok, so jelly babies are out then! do you think the gels are enough or is there an alternative? are the creatine substances supplements - what do they do?

great photo George!!! must get mine sorted!

creatine is a performance enhancing supplement, it works (havent got all the science with me, will dig it up if you want) by increasing the amount of water your muscles hold, and in doing so increases strength, stamina and apparantly sex drive too lol. Monohydrate which i think is what lazer is taking works, but some people find that it just holds a lot of water under the skin and not in the muscles, thats why a lot of people taking monohydrate take it with something very sugary because when your insulin spikes your muscles absorb more of whatever there is to absorb (creatine in this case but works with protein too) and this lessens the chance of the 'bulge'

creatine ethyl ester is relatively new and is used by a lot of body builders, it works well, and there isnt often any water retention in the wrong places.

Creatine is made by your body naturally, but it still needs to be cycled on and off, which is why i decided not to experiment with it at such a crucial stage in my training.

N.B. - im not by any means an official voice on this, so dont quote me but i believe most of it to be correct, like i said i have the science somewhere in my bookmarks - just need to dig it out.

With regard to the gells, yes i recon they should be fine. Combined with a decent isotonic sports drink there should be no problems. The lucozade carbo gell has roughly 34g's of carbohydrate in it, 5 of which are sugars (so i was mislead by thinking it was all sugar) but that simply means that aswell as giving you an initial boost of energy and fuel for your muscles it also gives you some long burn carbs also - which works out nicely. They are well suited to long distance runnning as they have some sodium in them to replenish that which is lost in sweating. Only trace amounts of fat and protein. Im going to try these out this weekend, will let you know how i find them.....now howz about that 5 miles....legs do not feel up to it at all lol, probably going to hurt.

time to bit the bullet all the same, laters.

I didn't think you should use gels and isotonic drinks??? They need to be taken with water or they just sit in your stomach. The water contains all the sodium you will need along with the carbs of the gels. you can over do it - mayb why people are sick.

I managed last year on the gels I had with me (plus an energy bar courtesy of the RW forumites at mile 18) and the water provided on the course. With no problems

think i will give the gel a go too this weekend on the long run. yep, 5 miles tonight and i feel really tired...still abit sore in the lower back after the chiropractic but will go slow and see what happens - going to run on the treadmill at home so its not too far to collapse into the bath after! will catch up with you all sometime tomorrow...not in work as on the photo shoot so probably friday.

I would give it a rest tonight Sara otherwise you could end up worse off. You wont lose anything by missing tonight and if you are tired you could end up injuring yourself. If your back is sore then 5 miles is 5 miles too far. Rest until your long run at the weekend and you will come back stronger

SIS gels are isotonic so don't need to be taken with water. All the others (AFAIK) are best taken with a few mouthfuls of water.

rio do you really thin thats ok as i haven't run since sunday (7 miles) although i did run 5 times last week with a 10 mile on thursday

If you are tired Sara dont feel guilty about needing a rest! You push too hard now and you wont be running London at all or at best not comfortably. there is still 13 weeks to go yet and you wont lose anything by having a few days off
Dont be a slave to your programme. You need to have a balance. You have probably started to really increase your mileage now but remember the 10% rule. Leave it for tonight and dont feel guilty

thanks Rio that's really helpful...it really is hard to take a day or 2 off when you feel so committed to a plan...it makes such a difference to have the kind words and support of other runners - thanks guys!! so, its feed kids, bath, tv and early night then!

yes and enjoy the rest!! we all need it at times. remember rest is an important part of training. It gives your body a chance to recover and grow stronger.

Sara
running for Hope and Homes for Children...one of the charities chosen by work this year. We are doing something with kids in Sierra Leone so quite a worthy cause.

man those 5 miles killed me, need to stretch stretch stretch - glutes especially....man!

you done already George? i'm still at my desk!! Chris, are you on the 5 miles tonight?

well am supposed to be doing 6 miles in the Hyde Park run.....i know it says 5 on the schedule but thought i would give it a go....hoping there will be some other slow run/walkers there tonight!