Ruth - slightly later than I hoped, here's my eating from Saturday.
FOOD DIARY - TRAINING DAY 2
Breakfast (7:30 am)
Large bowl of mixed cereal with muesli and semi skimmed milk Glass of water
[20 mile run]
Post run recovery (12:30)
Frijj chocolate milkshake
Spaghetti and tomoato sauce with meatballs, broccoli, roast potato and carrots 500ml Mango fruit juice
Cup of Tea Banana Hot cross bun
Roast chicken with rice and vegetables Glass of water
Apple Cinnamon Bagel with butter
Cup of tea Large bowl of mixed cereal
How does that sound?
You mentioned gels, I didn't use any on this one. I will be doing a dress rehearsal at Spitfire. I took about 250ml of Lucozade over the latter part of the run and then another 250ml when I finished.
liking the milkshake post recovery! Well done this is around the 45g of carbs and 19g of protein and then followed up by meal. Opps...Kids just got up so will be back on later to finish post (may be this evening after day job). Thought I had until 7.30am but the wee man at the door is suggesting otherwise!
reikirabbit: do you want me to look at your carb plan? If yes, just post your actual weight and your ideal body weight and I may be able to help. Some people will not suit a carb load or you may eat enough not to need to eat any more? or you just had an off day on the race?
Ruth - I drank too much, too cloase to the start of hour session on Saturday. I normally have at least 90mins, was more like 45 this time. A mistake I am not going to repeat again.
James , as long as you register these issues you can usually get it all sorted for race day. The problem sometimes is that people do not stick to an eating/drinking (depending on weather) plan before the race so do not find out by trial and error what works and what can be a problem.
Please also make sure you are eating enough mid-morning and mid-afternoon on these high mileage weeks. Also on a rest day eat as if you are training to try and stock back up on energy! We will taper this back down as the miles reduce towards taper.
Morning. The reason I asked about how tired you feel is I do feel your day to day eating can be a little low in carbohydrates and on these high mileage weeks and your the history of low iron (are you still taking iron supplement prescribed by your doctor?) we should be focusing on this. Can I suggest you increase your snacks (mid-morning, mid-afternoon and even before bed) as waking at 3am and feeling hungry will be an indication that you are not eating enough during the day. I would rather the snacks increase rather than your 3 main meals. Some toast, bowl of cereal, cereal bars or even something sweet would not do you any harm; it is these weeks you need to eat enough. As the taper starts then we reduce these back down. It would be good to see a food diary for a few days? ??