FLM Virgin

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20/01/2006 at 19:03
well like i mentioned earlier im interested in food & nutrition, and just like to get my facts right.....(searches up on google) blow me down - potato is a high GI after all. Oh well!!!

I dont live by it but i like to eat aware of the GI index, using it slightly to plan my day etc...if im not going to get food for a while ill eat a low GI food and vice versa - also knowing what has a high GI and what has a low GI helps when planning recovery food.

20/01/2006 at 19:15
so what do you suggest as i can't eat fruit? is it you who has apples and oj post run? i want to eat/drink what is good for the marathon running but i don't want to gain any weight (would rather lose it!!)so i'm worried about too much bread/past etc
20/01/2006 at 19:45
hmmm, tricky one - it is me that eats up the fruit post run yes, forgot to mention a banana in there also!

its unlucky you cant eat fruit, its one of my passions!

Are you activly trying to lose weight or is it more like you wouldnt mind losing some but dont mind that much. Dont want to get you too involved in it (dont know if you'd have much time either what with your job and children and all) but http://www.fitday.com is a calorie tracking website. Ideally if your training for the marathon you want to be eating up to and over your maintainance calories as you dont want to get injured or be half fuelled up for running. But to lose weight you would want to calculate your RMR (resting metabolic rate) add what kcals you burn on your runs each week, then reduce that number of calories by 20%....will post up the formula for you if you want.

however, ignore that (thats just me ranting) with regard to recovery food, are you totally intolerant to fruit? If this is the case then a good recovery sports drink should do you in goos stead....hypotonic - will refuel your muscles faster than pasta would.... but this is just post workout....about an after after that you'd want some decent complex carbs like wholegrain rice/wholewheat pasta/wholemeal bread. lol, the wholegrain/wheat/meal means the GI is lower. You can have small portions if your worried about weight gain, but dont forget that as your running your metabolism will be higher than when you werent. Also, you have an after burn after exercise where you burn a lot more calories, and everyone has a 15% carbohydrate give or take line where 15% of the carbs you eat will be burned as heat energy. This is why eating when your activly exercising in daily life is vital, as if you force your body to oxidise muscle tissue as recovery & exercise fuel, instead of giving it food you will actually lower your metabolism (this is why crash dieters hit a fat loss wall, because they have eaten a lot of muscle in doing such a diet. The key to maintaining fat loss is a slow drop in weight, with small drops in the kcals you need, not massive ones)

someone slap me im probably confusing you.
damn, i need to learn to get to the point and not waffle!

sorry (cheeky grin)

20/01/2006 at 20:13
this is all good stuff...keep it coming!

well i can't eat apples or bananas at all. i can have a handful of grapes or raisins a few times a week and melon is ok in moderation. satsumas or similar sometimes ok and orange juice ok if just a very small glass.

think i would like to lose just a few pounds, specifically on tummy but of course it never works like that! in all honesty i'm not too bad really - 5'8" and about 10 stone/size10/12 - my sons friends think i am 'fit' so can't be as bad as i think!!

i can tolerate the lucozade sports drinks now especially as i got the powder you make up with water and i have been using it more diluted than it says to gt used to it - do you think that is ok to do that? so i can have a drink immediately after the run. its just what to eat the rest of the time. normally have cereal for break, chicken or tuna and salad for lunch and eg fish and veg (or another bowl of cereal as i love the stuff - mostly sainsburys precise) for tea. just been v tired recently and not much energy so wondered if it was the whole diet thing.

sorry for ramble!
20/01/2006 at 23:42
Well.....i just want to keep affirming that im no expert, i just accumulate information, put it to practice and then preech! lol!

Yes, the drink is a very good idea post run if you cant tolerate fruit - myself im trying to keep away from the lucozade drinks as ontop of the fruit i feel its too many calories. If the fruit wasnt there then id definatly drink it after a run no questions.

What kind of cereal do you eat for breakfast? this can be quite an important part of keeping energy levels up and running high. Mhyself, i eat porridge oats with soya milk (dairy makes me tired, and soya milk has much more nutritional value than normal milk) **NB, soya milk increases your body's ability to absorb eastrogen (didnt spell that right did i!) and so could be linked to increase in chances of cancer - myself, i believe this to be bogus but there is good scientific research to back this up, if in dount stick to semi skimmed!!!**
Add a spoon of cinnamon to your porridge and splenda if you find it too bland....you see porridge keeps your fires burning for a long time and keeps your insulin levels level which is very important with regard to fat loss, fat burning and avoiding fat production. Lunch sounds ok, maybe add some turkey in there somewhere - i dont know what your situation with lunch is (personally i plan my lunch out quite methodically) but if you have time to prepare it (and im glad to hear you can eat salad) then meat and salad is a good way forward - especially for you sarah trying to hit your 5 a day veg reccomendations is vital (if not then definatly have a multi vitamin every day) with regard to the training you will be doing you can find we burn out our stores of vitamin x before we know weve done it and then all of a sudden theres an iron defficiency or a folic acid defficiency. The trick is prevention and so you should be rigorous in ensuring all your vitamin intakes are at reccomended levels. Iron defficiency in particular is hard to overcome as when you have the defficiency then your body finds it harder to absorb more iron. Steak once a week should keep you sorted, or as you like cereal so much you should be ok......with regard to the cereal though, watch the salt content - too much salt in your diet can lead to circulatory problems, specifically heart disease.

I would reccomend acupuncture for the fatigue, i know a lot of people say it doesnt work but the methods and theories are thousands of years old and they do work. It is expensive but i swear after 2/3 sessions you will see a marked improvement in your energy levels and concentration. Your acupuncturist will also be able to advise you on diet with regard to your criteria ~(eg no fruit)

make sure in your salad you include lots of red peppers, tomatoes, (onion and garlic if you like them) and green leaf e.g. lettuce.

Post up a typical example of what you eat in a day, from what you wrote i get the feeling it is too little - but cant say as havent seen the whole thing....dont forget that if you eat too little your metabolism will shut down and adapt to that amount of food....eg. someone with a natural metabolic rate higher than that which they currently have can eat more and not gain any weight - if they continue to eat under their metabolism the matabolism will stay there regardless. Its like training a dog!!

any way im tired, will come and chat some more after the 10 tomorrow. good luck guys, slow and steady wins the race!!lol
21/01/2006 at 12:51
hey all. just done my run - actually ended up as an 11 miler in 1hr59mins. going for nice stretch and shower now.

George thanks for the info...particualrly interested in speaking more about the vitamins etc and iron as i salso don't eat red meat other than occasional bit of bacon. will post up typical days food over the weekend.
21/01/2006 at 16:33
well, been down to up&running, got myself a nice new pair of shoes, bum bag and some more gells.

Managed 11.73 miles in 1.38.56 - didnt mean to go over but my gps got confused! lol.

Necked the gell at mile 5, got stomach cramps for about 5 minutes but then felt pretty revived - felt like i could go for ages!

Done something to my right calf though, so not all gravy - will have to see how bad the damage is tomorrow....
21/01/2006 at 19:59
OMG George thats 20 mins faster than me and you only just started the programme!! feel like total old granny now!

was that first time you tried the gells? what sort are they?

try icing the calf for 20 mins couple times a day and see if that helps.
21/01/2006 at 21:12
yeh first time, was the free one they sent with your confirmation of race pack.

went and got some different ones now..ill go look for what they are later...banana flavour! lol
21/01/2006 at 22:11
sara...same pace as me!
just under 11 miles in 1.55 (and had to have a toilet break at my mums at 5 miles!)
feel a little sore now tho (and not coz of the toilet break!) but had to walk a couple of times - the hills round here knacker me out!
you applied for brighton then? looks like i can go as my rugby ticket is for the week before
22/01/2006 at 11:29
Brilliant Chris...well done. yes i have booked in for Brighton and i think Lazer said he was going to as well. there are also a few who are running for stroke association (they have a really good forum on their website too which guests can join in - lots of really good info)but they are mostly younger and speedier i think than me.

so what are you planning on doing for cross training today? i'm a bit sore too but interestingly in my shoulders!??
22/01/2006 at 21:25
cross training was going to the shops with the family to get the little uns passport photo done and then lying in front of the box watching rugby! love this cross training!
23/01/2006 at 09:09
Hay all!! tis me again. thats reallyu usefull info George! Sara i did my 10 miler yesterday instead of saturday. did the cros training on sat. managed to do 10.1 miles (16.25K) in 1:13:23. ache in my calfs now though. was icing them yesterday to help. Im going to try and get in to the Brighton half this week sometime. whats the start time? would take me a while to get there i think.

Chris, love your idea of cross training, think i got my methods all wrong.
23/01/2006 at 09:15
1.13!!! bloody hell thats quick! leaves us all behind! good work tho!
ImRio    pirate
23/01/2006 at 09:19
Lazer your LSR are supposed to be just that SLOW!!!! I know it is hard but they should be done at 30 secs to 1min per mile solwer than your race pace! Slow down or you will suffer later.
If you felt that you could have had a conversation running at that pace then well done you!!!!
That is a very quick time!

Nothing like a cold bath after a long run for preventing aches and pains!
23/01/2006 at 09:37
i was fine, thats what i couldent believe, i did have a conversation some of the way through. had training partner with me. i admit that i did push myself though, wanted to see how ive developed so far, No injuries. dull aching like you mostly get after long runs.
23/01/2006 at 09:39
Hi everybody. Just found this thread so its taken me about an hour to read through it. I am running for the 1st time for Scope. Good to see everybodys running times are about the same as mine. Did not want to get to the FLM to only find anybody not dressed as a smurf would be a serious runner. I would love to run sub 5.00, but will be just happy to run and finish on the day. On the note of weight. I am on a diet and have tried to keep under 2500K a day. Does anybody know how many carolies you should be eating during training?

ImRio    pirate
23/01/2006 at 09:39
Cold baths recommended Lazer that will ease the aching!!
Just the cold tap about hip depth and in you get for 10 mins!! Excellent!

Well done on that time. You will fly round London!
23/01/2006 at 09:42
lol, i dont think so Rio, lol. Hi Vaughan! welcome to the team. lol. hope your training is going well.

I thought sara would be here too, prob doing her soliciter work, ( sorry wrong spelling) . x
ImRio    pirate
23/01/2006 at 09:45
Hi Vaughan. You burn approximately 100 calories for every mile run so you need to work that into your equation. Obviously you need to eat more the further you run. You will probably find that your weight goes down the further you run anyway. Just concentrate on eating healthily and the rest will do itself!

Lazer I think you will surprise yourself
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