Last night I met with my Wednesday night running group. During the run our conversation turned to the subject of drinking pop. A general consensus was many people drink soda as their only source of fluid. I found that really ironic, with all the commercials about bottled water. Everywhere I go I see bottled water. I thought that everyone drank water. But then again I am not everyone.
I was told that people think that it is ok to just drink pop because; there is water in soda pop. Well yes there is water, I must agree. What about carbonated water and sugar that are also added to soda. I just don’t believe that soda is as good for you as drinking water. What did they do before the invention of soda pop? Those poor cavemen only had water to drink.
Is it the sugar in pop that causes an addiction? I think that there is a comforting good feeling when people drink soda. Like having a treat with every time that a drink is taken.
I wonder if it’s the super sizing of all the fast food restaurants that have helped people become so addicted to pop. Or all the free refills that eating establishment’s offer.
Then I was told that people do not like the taste of water. This I can understand because I add lemon to the water that I drink a lot of the time. Does this make me just like a soda pop consumer?
I guess the whole point of all this ranting is that I was totally shocked to watch someone drink about a gallon of pop when eating supper. This same person describing in great detail to me how they wanted to be a great runner. The only thing that needed to be changed was to eat better. I found that so amazing. I guess that does not make anyone’s dream any less important because they drink a lot of soda pop.
I tried to explain why water is so important to this person. After a few sentences I realized that life only teaches words do not. I wonder if this needs to happen for all those in this world who want to do things their way.
http://www.fatiguenutrition.com
Thursday, April 26, 2007
Wednesday, April 25, 2007
Women Runners and Iron Deficiency
Athletic ladies of all ages who suffer from decreased performance may be suffering from iron deficiency. Many women who are watching their weight will eat more salads. Thinking that eating a lot vegetables and less red meat is healthier. This is true, but not including red meat in your diet can cause iron deficiency.
Low iron levels will decrease levels of erythropoieses (the hormone EPO which is responsible for red cell production) which controls hemoglobin production. Hemoglobin is the component of blood that carries oxygen. What does all this mean to women? A noticeable drop in performance will be occurring.
During periods of high training volume, weight loss or menstruation iron deficiency will be more noticeable. Studies show that 50% of women runners are iron deficient. Feeling chilled or cold is a common symptom of low iron levels. This could explain why some women who are always feeling cold.
The recommended daily allowance for iron is 15 milligrams. Your performance will start to decline on the day that the recommended daily allowance is not met. Thankfully one of the solutions is quite simple; eat more iron-rich foods. Two very good sources of iron are red meat and dark poultry. Many women will shy away from red meat and dark poultry due to the fat content. Choosing lean cuts of red meat will meet your daily iron requirements of iron and still maintain a low-fat diet.
For vegetarians, two iron rich sources include lentils and iron-fortified breakfast cereals. Do not drink coffee or tea when eating iron-fortified breakfast cereals. Coffee and tea block the body’s ability to absorb iron. Drinking orange juice which has vitamin C actually helps the body absorb iron. Drinking orange juice with iron rich foods actually helps the body with absorption.
If you have low iron levels now, you can take supplements. Be sure to check with your doctor about recommended dosages. Too much iron can create other problems. Excessive amounts of iron will cause constipation and the body’s ability to absorb zinc. Several studies have shown that no benefit can be found in taking iron supplements. The best way to get enough iron is to consume 2-4oz of red meat a day.
Once your iron levels are back up to normal you will be amazed by the improvements in performance as well as increased energy levels for daily activities.
http://www.fatiguenutrition.com
Low iron levels will decrease levels of erythropoieses (the hormone EPO which is responsible for red cell production) which controls hemoglobin production. Hemoglobin is the component of blood that carries oxygen. What does all this mean to women? A noticeable drop in performance will be occurring.
During periods of high training volume, weight loss or menstruation iron deficiency will be more noticeable. Studies show that 50% of women runners are iron deficient. Feeling chilled or cold is a common symptom of low iron levels. This could explain why some women who are always feeling cold.
The recommended daily allowance for iron is 15 milligrams. Your performance will start to decline on the day that the recommended daily allowance is not met. Thankfully one of the solutions is quite simple; eat more iron-rich foods. Two very good sources of iron are red meat and dark poultry. Many women will shy away from red meat and dark poultry due to the fat content. Choosing lean cuts of red meat will meet your daily iron requirements of iron and still maintain a low-fat diet.
For vegetarians, two iron rich sources include lentils and iron-fortified breakfast cereals. Do not drink coffee or tea when eating iron-fortified breakfast cereals. Coffee and tea block the body’s ability to absorb iron. Drinking orange juice which has vitamin C actually helps the body absorb iron. Drinking orange juice with iron rich foods actually helps the body with absorption.
If you have low iron levels now, you can take supplements. Be sure to check with your doctor about recommended dosages. Too much iron can create other problems. Excessive amounts of iron will cause constipation and the body’s ability to absorb zinc. Several studies have shown that no benefit can be found in taking iron supplements. The best way to get enough iron is to consume 2-4oz of red meat a day.
Once your iron levels are back up to normal you will be amazed by the improvements in performance as well as increased energy levels for daily activities.
http://www.fatiguenutrition.com
Monday, April 23, 2007
Nutrition + Rest = Top Performance
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/
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/
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/
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