To stay on the positive side of training, nutrition and rest are very important. When nutrition and rest are not given importance, training will suffer. This sounds simple but, at times following this can be difficult.
Fatigue is the resulting effects of exercise and the bodies non ability to adapt to the stress. Fatigue Nutrition along with rest and a sensible training plan will allow for adaption and improvement.
What does all this mean? To eat a diet that includes lots of fresh vegetable and fruit. Eating good sources of protein such as lean beef, chicken breasts, and white fish. Getting 8 hours of quality sleep a night. At times sleeping more when training at high levels. Taking rest days to ensure that the mind and body are allowed time to recover. Following a training plan that has equals parts of hard and easy training. And still challenges the body enough to continually improve.
An example of this would be from this past weekend. Friday I ran a 10 mile tempo run. Afterwards I made sure that I took a recovery drink. Within an hour I had a good breakfast consisting of oatmeal, strawberries, bananas and a cup of coffee. I concentrated on hydration and good food for the rest of the day.
I slept in Saturday and did an easy 5 mile recovery run. Saturday night I ate a high carbohydrate supper consisting of pasta, chicken , salad and a bagel. Went to bed early and got a good nights sleep.
Sunday I prepared for an 18 mile run. I drank 32oz of gatorade and ate a banana. I planned water stops and also consumed power gels. After the run I had another recovery drink and a good breakfast. Sunday afternoon I took an hour nap.
Today is a complete rest day. I will concentrate on nutrition and stretching. Tonight I will sleep 8 hours again. Tuesday will be another rocovery day. Wednesday I will head to the track for 12x400 repeats.
http://www.fatiguenutrtion.com/
Monday, April 23, 2007
Sunday, April 22, 2007
Going Long on Sunday
What a beautiful morning to run. Spring weather is always welcome after the cold months of winter. This morning I left the house just as the sun was rising. Watching our town of Moline,IL come alive in the morning is always a time to enjoy. The birds were singing their praise for the beautiful morning.
Today I planned a 17-18 mile run. I started out at a moderate pace. By mile 9 I felt a bad patch coming on. My usual approach has been to take one gel every water stop. Today I got an idea to take two gels at the 9 mile stop. Within a mile my energy returned and I started feeling good. At mile twelve I returned to taking one gel. Things held together for the rest of my run. I finished by running a long hill that is on the Quad City Distance Classic course near the finish line. I finished my long run feeling really good. What a confidence builder for the race in three weeks.
Last week's Sunday long run did not turn out so successfully. Having a bad patch at mile 12 caused me to shorten the 18 miler that I had planned. By taking two gels when the bad patch occurred this week I feel that I solved the problem.
One thing to consider when taking two gels. Don't keep taking two gels at a time every water stop. The continuation of taking this many gels can cause stomach upset. Just use this strategy when a bad patch happens. And be sure to drink a little more water when you take two gels.
Today I planned a 17-18 mile run. I started out at a moderate pace. By mile 9 I felt a bad patch coming on. My usual approach has been to take one gel every water stop. Today I got an idea to take two gels at the 9 mile stop. Within a mile my energy returned and I started feeling good. At mile twelve I returned to taking one gel. Things held together for the rest of my run. I finished by running a long hill that is on the Quad City Distance Classic course near the finish line. I finished my long run feeling really good. What a confidence builder for the race in three weeks.
Last week's Sunday long run did not turn out so successfully. Having a bad patch at mile 12 caused me to shorten the 18 miler that I had planned. By taking two gels when the bad patch occurred this week I feel that I solved the problem.
One thing to consider when taking two gels. Don't keep taking two gels at a time every water stop. The continuation of taking this many gels can cause stomach upset. Just use this strategy when a bad patch happens. And be sure to drink a little more water when you take two gels.
Friday, April 20, 2007
Comfortably Tempo'd
Thursay I slept in late, real late. I spent most of the day working on things around the house. About 4:30 in the afternoon, I decided to go for a nice easy 5 mile run. Temperature was about 65 degrees and the sun was shining. I started running nice and easy. Before I knew it I was home again. Days that runs feel so effortless are a real treasure.
This morning I woke up early, real early. By six o'clock I was out pounding the pavement. I scheduled a 10 mile tempo run for today. I started running comfortably, by mile three I was feeling good. The rest of the tempo run I stayed in the groove. At mile 10 I clicked my my watch for the lap time. I averaged 7:13 per mile. Things are progressing along nicely.
Next Sunday our running club is going to meet and run the half marathon course in Rock Island, IL. I will find what my shape is really like then. Planning on doing the same approach as this week. Ease into the pace and stay just below the discomfort range for the whole race course.
I believe that tempo runs are the best way to get into race shape for any distance from 10k to the marathon. By using a heart rate monitor you can watch your lactate threshold rise as you become fitter. The best way to tell your threshold zone is to find a pace that is just below discomfort. I like my tempo runs to last from 20 minutes to as much as 90 minutes. Your heart rate can vary from 80-92% of your maximum heart rate. Most experts will tell you to run right at 85%. From my own experience, your lactate threshold will rise and fall depending on your fitness.
http://www.fatiguenutrition.com
This morning I woke up early, real early. By six o'clock I was out pounding the pavement. I scheduled a 10 mile tempo run for today. I started running comfortably, by mile three I was feeling good. The rest of the tempo run I stayed in the groove. At mile 10 I clicked my my watch for the lap time. I averaged 7:13 per mile. Things are progressing along nicely.
Next Sunday our running club is going to meet and run the half marathon course in Rock Island, IL. I will find what my shape is really like then. Planning on doing the same approach as this week. Ease into the pace and stay just below the discomfort range for the whole race course.
I believe that tempo runs are the best way to get into race shape for any distance from 10k to the marathon. By using a heart rate monitor you can watch your lactate threshold rise as you become fitter. The best way to tell your threshold zone is to find a pace that is just below discomfort. I like my tempo runs to last from 20 minutes to as much as 90 minutes. Your heart rate can vary from 80-92% of your maximum heart rate. Most experts will tell you to run right at 85%. From my own experience, your lactate threshold will rise and fall depending on your fitness.
http://www.fatiguenutrition.com
Wednesday, April 18, 2007
Important Things I Do Everyday
I believe in routines. I think that they are the building blocks of success. The daily routine that I am about to discuss has worked for me. I hope it will help you as well.
Each morning I begin my day with an hour of meditation. Meditation prepares my mind and body for the events of the day. I have been practicing meditation for approximately a year and a half. I use the Holosync system offered by Bill Harris. I used to be a total a-hole before I started using these CDs. My family has noticed quite a change in my personality. I will continue this for the rest of my life.
On the days when I do not run in the morning I have a good breakfast. Breakfast to me is the best time of the day. I just love to eat oatmeal with fruit and granola. Other days I will have fruit and yogurt or raisin bran with a bagel and honey.
Through out the day I drink plenty of water. I make a conscious effort to drink at least 64oz of water in addition to the sports drinks that I consume before and after my workouts.
Tell my wife and son that I love them. As important as running and exercising is for me, nothing is more important than my family. I am so blessed that my wife always supports me in my running. Every Sunday morning for 10 years Johnna has provided water stops for all of my long runs.
Eat as nutritionally as I can through out the day. It takes a little time and effort to eat right. But boy does it make a difference in the way that I feel. I still cheat a little. I love sweets, cookies are a favorite. I just try to limit the amounts that I eat. Usually a cookies couple per day.
Take time to relax and enjoy life. Something as simple as sitting on the back porch and listening to the birds and animals always makes me feel good. As hectic as life can be I always take a few minutes every day to count my blessings and give thanks for those around me.
Curt
http://www.fatiguenutrition.com
Each morning I begin my day with an hour of meditation. Meditation prepares my mind and body for the events of the day. I have been practicing meditation for approximately a year and a half. I use the Holosync system offered by Bill Harris. I used to be a total a-hole before I started using these CDs. My family has noticed quite a change in my personality. I will continue this for the rest of my life.
On the days when I do not run in the morning I have a good breakfast. Breakfast to me is the best time of the day. I just love to eat oatmeal with fruit and granola. Other days I will have fruit and yogurt or raisin bran with a bagel and honey.
Through out the day I drink plenty of water. I make a conscious effort to drink at least 64oz of water in addition to the sports drinks that I consume before and after my workouts.
Tell my wife and son that I love them. As important as running and exercising is for me, nothing is more important than my family. I am so blessed that my wife always supports me in my running. Every Sunday morning for 10 years Johnna has provided water stops for all of my long runs.
Eat as nutritionally as I can through out the day. It takes a little time and effort to eat right. But boy does it make a difference in the way that I feel. I still cheat a little. I love sweets, cookies are a favorite. I just try to limit the amounts that I eat. Usually a cookies couple per day.
Take time to relax and enjoy life. Something as simple as sitting on the back porch and listening to the birds and animals always makes me feel good. As hectic as life can be I always take a few minutes every day to count my blessings and give thanks for those around me.
Curt
http://www.fatiguenutrition.com
Tuesday, April 17, 2007
Compounding Fatigue
Today I learned another valuable lesson about half marathon training, fatigue, endurance exercise and sports nutrition. This morning I went to the track for my usual Tuesday morning track workout. I had planned to do a 12x400 workout. My first lap was fast and I struggled to only 10 reps of 400m. I then walked a lap and finished with 2x200 at a nice clip.
What was the lesson of this workout? There were three that I now realize. First racing the past weekend had left my legs feeling frisky. Second I was feeling the effects of Sundays 15 miler. Third I neglected to hydrate myself properly.
On the positive side I listened to what my body was telling me. In years past I would have gutted it out and finished all 12 reps. And for the rest of the week suffered lingering fatigue and possibly slipped into over training.
Today I am going to concentrate on hydration, rest and eating nutritiously. Concentrating on fruits and vegetables.
I believe my legs were feeling so fresh was because, I used the foam roller Monday and Tuesday morning. Buy one of these if you can, they work marvelously. I purchased mine at Target for $20 with an instructional DVD.
Further reporting on EAS race recovery is on going. Will post tomorrow about recent findings.
Curt
http://www.fatiguenutrition.com/
What was the lesson of this workout? There were three that I now realize. First racing the past weekend had left my legs feeling frisky. Second I was feeling the effects of Sundays 15 miler. Third I neglected to hydrate myself properly.
On the positive side I listened to what my body was telling me. In years past I would have gutted it out and finished all 12 reps. And for the rest of the week suffered lingering fatigue and possibly slipped into over training.
Today I am going to concentrate on hydration, rest and eating nutritiously. Concentrating on fruits and vegetables.
I believe my legs were feeling so fresh was because, I used the foam roller Monday and Tuesday morning. Buy one of these if you can, they work marvelously. I purchased mine at Target for $20 with an instructional DVD.
Further reporting on EAS race recovery is on going. Will post tomorrow about recent findings.
Curt
http://www.fatiguenutrition.com/
Monday, April 16, 2007
Endurance Sport Nutrition
I slept in Sunday morning. Woke up about 9 am, ate oatmeal with bananas and granola. I feel pretty good this morning. Going to go run about 1pm this afternoon. It is supposed to be sunny and 60 deg. A great afternoon for a 15 miler.
I think that the EAS race revovery helped with my recovery.
I drank about 64oz of water this morning. Had a banana and a waffel with honey for lunch, about 11 am. Before leaving the house I drank a litre bottle of Gatorade. Ready to go run.
Felt a little stiff during the first mile, other wise doing great. Going to consume 16oz of water and a power gel called double latte. Supposed to have 2 times the caffeine and 4 times the sodium. Going to stop at 5 miles and ten miles for water and gels.
Third stop at 12 miles for water and gel. Last leg along Mississippi River bike path. Feeling good for the first mile and then I my legs start to hurt and I feel a bad patch coming on. Next time I think I will try two gels and 16oz of water at the two hour mark.
Today my legs are sore from the race and long run. I am going to rest today. This morning I will use the foam roller to get the kinks out. This afternoon probably stretch and workout side a little.
Tomorrow going to the track to run 12 x 400 with a 200 jog for recovery. The forecast continues to be fantastic for running.
Curt
http://www.fatiguenutrition.com
I think that the EAS race revovery helped with my recovery.
I drank about 64oz of water this morning. Had a banana and a waffel with honey for lunch, about 11 am. Before leaving the house I drank a litre bottle of Gatorade. Ready to go run.
Felt a little stiff during the first mile, other wise doing great. Going to consume 16oz of water and a power gel called double latte. Supposed to have 2 times the caffeine and 4 times the sodium. Going to stop at 5 miles and ten miles for water and gels.
Third stop at 12 miles for water and gel. Last leg along Mississippi River bike path. Feeling good for the first mile and then I my legs start to hurt and I feel a bad patch coming on. Next time I think I will try two gels and 16oz of water at the two hour mark.
Today my legs are sore from the race and long run. I am going to rest today. This morning I will use the foam roller to get the kinks out. This afternoon probably stretch and workout side a little.
Tomorrow going to the track to run 12 x 400 with a 200 jog for recovery. The forecast continues to be fantastic for running.
Curt
http://www.fatiguenutrition.com
Saturday, April 14, 2007
Fatigue Nutrition
Today was a great day to run.
The temperature was 40deg at 8am.
A light rain fell before the race.
I woke up this morning at 5am to meditate.
I meditate every day for an hour.
I have done so for now for 2 years.
Then I had a half a cup of coffee and a banana.
For the ride to Galesburg, IL, I drank 2 litre
bottles of Gatorade during the drive.
A half hour before race time I drank half of a
bottle of a supplement called EAS Catapult
mixed with about 16 oz of water. About
ten minutes prior the race I finished the
rest of the Catapult. I always race to the
best of my ability when I use Catapult.
Today I ran a 28:01 on a very hilly course.
Not too bad for so early in the race season.
I placed third in the 45-49 age group.
After finishing I consumed about 20 oz of Gatorade
mixed with EAS Race Recovery.
The stuff tastes pretty bad. Having used
the product in the past, I don't remember it
tasting so bad. Maybe its a new formula. I will
let you know how the stuff works for me.
The post race was nice. There were showers
provided at the College. A really cool way to
help us runners. Driving home with my wife,
she usually comments about how I smell.
I consumed two bananas and a Mountain Dew
while watching the awards ceremony.
Driving home took 45 minutes. Ate lunch a
little before noon. I try to always eat a good
meal within two hours after fininshing a race.
Tomorrow morning going to run 15 miles.
Interesting to see how my recovery was.
CurtThe temperature was 40deg at 8am.
A light rain fell before the race.
I woke up this morning at 5am to meditate.
I meditate every day for an hour.
I have done so for now for 2 years.
Then I had a half a cup of coffee and a banana.
For the ride to Galesburg, IL, I drank 2 litre
bottles of Gatorade during the drive.
A half hour before race time I drank half of a
bottle of a supplement called EAS Catapult
mixed with about 16 oz of water. About
ten minutes prior the race I finished the
rest of the Catapult. I always race to the
best of my ability when I use Catapult.
Today I ran a 28:01 on a very hilly course.
Not too bad for so early in the race season.
I placed third in the 45-49 age group.
After finishing I consumed about 20 oz of Gatorade
mixed with EAS Race Recovery.
The stuff tastes pretty bad. Having used
the product in the past, I don't remember it
tasting so bad. Maybe its a new formula. I will
let you know how the stuff works for me.
The post race was nice. There were showers
provided at the College. A really cool way to
help us runners. Driving home with my wife,
she usually comments about how I smell.
I consumed two bananas and a Mountain Dew
while watching the awards ceremony.
Driving home took 45 minutes. Ate lunch a
little before noon. I try to always eat a good
meal within two hours after fininshing a race.
Tomorrow morning going to run 15 miles.
Interesting to see how my recovery was.
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