The Sub 3:15 Marathon Thread
1 lurker |
334 watchers
Aug 2017
5:04pm, 3 Aug 2017
2,478 posts
|
larkim
I'm now just working out how on earth I'd manage to consume 280g of carbs in the three hours after a run by using this leaflet dudleygroup.nhs.uk 14 white finger rolls? 4 large Naan breads? 18 jaffa cakes? (yum!) 18 penguin biscuits? (yum!) 11 doughnuts 14 curly wurly bars That seems a huge loading of food! |
Aug 2017
5:15pm, 3 Aug 2017
27,049 posts
|
HappyG(rrr)
35 Jaffa cakes larks? 8.4g of carb in one 12g cake, apparently. Yum indeed. That's 1500 cals btw too! I think I get plenty carbs. And it only applies after hard sessions, imho, cos general sessions aren't stressing my body much. I don't think. I think a balanced diet, carbs (but low GI), protein, plenty of minerals, fibre etc i.e. lots of green veg, pulses, fruit and a bit of fatty stuff (fish oils if your not veg, dairy if you're not vegan or intolerant, or for us veggie / vegans - avocados, seeds, nuts, coconut oils etc.)  G
|
Aug 2017
6:08pm, 3 Aug 2017
902 posts
|
Crash Hamster
If you read IM books, they're all 'eat this life-sized chocolate-and-whey protein elephant after every session, and two if it's been a hard one' whereas I can barely force down a glass of water, so thoroughly has my digestive system shut down after a hard session. This is obviously suboptimal, so I'm working on consuming about half the calories I've just burned within 20 minutes of returning home. It's not much, but hopefully the calories are going (mostly) to muscle glycogen and putting me in a good position to train next day. By the time the sessions get harder, I'm hoping to have trained my gut to cope with the influx of calories after hard work. Who knows, I may even be able to take in calories while racing! |
|
Aug 2017
7:17am, 4 Aug 2017
2,480 posts
|
larkim
Surpassed my previous highest annual mileage total last night
|
|
Aug 2017
9:15am, 4 Aug 2017
27,050 posts
|
HappyG(rrr)
I'm usually ravenous after training Crash. What do you think makes you not want to eat? What just going for a milkshake? Either make your own with fruit and ice cream for added carbs and fat, or a shop bought one. Would that go down easier? I'm a pint of milk with Nesquik in it and if I've got the blender to hand, some fruit thrown in. Well done larks. Extra miles are going to pay dividends, no doubt. Keep an eye out for niggles if it's a big ramp up, obv. G
|
Aug 2017
9:21am, 4 Aug 2017
10,999 posts
|
paul a
Just use SiS REGO, problem solved.
|
|
Aug 2017
9:22am, 4 Aug 2017
2,481 posts
|
larkim
Double checked the jaffa cakes - you're right, the NHS reckons 2 is a portion. Have to remember that in future - that's medical advice to take two at a time, that is! Gorged on dried apricots last night on the basis that if I'm putting carbs back in, I'd rather do it without too much extra baggage from fats (of which I get enough from my normal diet anyway, especially now I've rediscovered butter isn't really bad for you at all!). Crowdsourced dilemma for the day is:- - Traveling down on holiday tomorrow am - 4am start to ensure we get to Barnstaple parkrun for the 9am start (my kids love me for that!). Given that P&D says 4m recover, and I'm doing at least 16 with 10 at MP, how hard do I have to resist parkrunning at sub 20 pace just to get a course PB (won't be back there for at least another year, possibly longer!)? |
|
Aug 2017
9:26am, 4 Aug 2017
903 posts
|
Crash Hamster
Blimey, yearly mileage total gone in August? Good effort! HappyG, if I work hard, all the blood from my gut is shunted to muscles and my gut then doesn't appreciate being asked to function! There's an argument that I'm not fit enough to stop this blood-shunting, but at least part of it has to be that I need to get my gut used to digesting while/immediately after training. I generally use commercial milkshakes after a hard session, but often can't face them. My current theory is to use them after every training session to establish a pattern (and to top up muscle glycogen for the next session). It may turn out to be utter tosh, but it's a reasonable and easy thing to try... and it may be the change I need to give me that last 10% improvement. I bet the core work helps more though Anyway, back to mostly lurking, with the occasional mememe post for accountability purposes
|
Aug 2017
9:27am, 4 Aug 2017
5,525 posts
|
Huntsman
Keep in mind the bigger picture larkim.
|
|
Aug 2017
9:28am, 4 Aug 2017
904 posts
|
Crash Hamster
Paul, I hate Rego with a passion after a particularly unpleasant post-hard-session vomiting incident in 2007
|
Related Threads
-
RW sub3/3.15
Feb 2025
-
The sub 3.30 marathon thread
Jan 2025
-
Sub 3Hr Marathon
Jan 2025
-
Sub-4hr marathon support and celebration thread
Dec 2024
-
Sub 2:30 Marathon
Oct 2024
-
The sub 2.45 marathon thread
May 2024
-
The sub 3.45 Marathon Thread
Oct 2023
-
The sub-5 hour marathon thread
Apr 2022
-
5:43 Marathon to Sub 5hrs
Dec 2018
-
Sub 3.05 Marathon Plan / Advise - Help please
Aug 2016