Skip to content

Beginners

Learning to run one step at a time

WRW Home
Beginner Training Plan

14 14 February Note

February 14, 2013March 20, 2016

Hello Beginner Runners,

I hope everyone had a restful week and is ready to be running again!!!! I am! I’m excited about the next few weeks. We have some great runs coming up. We have three long runs left: 1:50 this week, 2:00 on 28 February (to Canary Wharf) and 2:10 on 14 March (to Kew). This week we will do a big loop and finish at my favorite coffee shop in Maida Vale, Toast. They have a basement room with about 20 seats. If we have more people, we can squeeze in or seat some people upstairs. The route will take us out the canal at Little Venice to Wormwood Scrubs. That section will be tough as it’s non-stop running but it will be great practice for the half-marathon. We will exit the canal at Wood Lane and run down to Shepherds Bush then head east on Holland Park Rd. before turning northward, dropping down to the canal and finding our way to Toast. All in all, it’s a nice mix of canal running and street running. It will set us up perfectly for next week’s run to Canary Wharf. On the run this week, I’ll be recommending doing a gel after 70-80 minutes of running time. If you’re feeling fine, wait until the 80 minutes - if you’re having a hard time do it at 70 minutes straight up. FYI - for this route, 70-80 minutes of running should get us at least to the big round-about at Shepherd’s Bush and maybe as far as the NW corner of Hyde Park (depending on your pace). As we discussed in last week’s email, I recommend gels and I recommend taking them on this prescribed schedule, but that doesn’t mean you have to do it. Just because I organise this group doesn’t mean you have to follow my advice. You don’t “owe” me that - in fact, you don’t “owe” me anything.

As these runs are getting so long, we need to be concentrating on pre and post run nutrition. I’ve sent the guidelines before, but this is a brief recap.
Before long runs (2 hrs before if possible), take in this combination of nutrients:
• 50g carbs as an absolute minimum (or up to 1.5g per kg of body weight). • < 5g protein (protein is more difficult to digest so can just sit in your stomach like a brick) • > 3g fat (fat provides a sort of “time-release” on nutrient delivery)
In the running world, experts often disagree or have conflicting opinions, but one thing they seem to agree on is porridge/oatmeal. Everyone seems to think it’s the perfect pre-run breakfast. The closer to run-time that you eat, the simpler the carbs should be. So, if you’re grabbing something and literally running out the door, try 1/2 a white bagel and 1/2 a banana, or white toast with some nut butter. Eat the kind of things that we normally avoid - white, simple carbs. It’s important that everyone finds what works for them. Don’t wait until race morning to figure this out. In fact, once you decide on your perfect pre-run breakfast, consider bringing those items with you to Bratislava if they may not be available there.
After long runs (within 30 minutes of finishing running), take in this combination of nutrients:
• 50g carbohydrates • 10g protein (protein is the major building block of muscle repair) • ?g fat (fat levels are of less concern post-run)
The protein is the critical component post-run. Just FYI, a tall latte has 10 grams of protein (and 20-25g carbs). Top it up with another 25-30g of carbs and you’re there. Yogurt and fruit is a great combination post-run or a sandwich with enough protein is a fabulous option.
Just in general, please think about increasing your protein intake over the next few weeks. When we tax our muscles, we cause damage/trauma to the muscle fibers. The body naturally repairs that damage by fixing those damaged areas (it’s basically how we build muscle). The body needs protein to work through that process. When I’m training for a race, I increase my protein intake to 90-100g per day. I’m a vegetarian - it’s tough. I understand how difficult it is to take in that much protein. Give it a go!!!

I’ll remind you as well of our mid-run hydration targets. Dehydration makes you feel as though you’re working a lot harder than normal. Running is tough enough without being dehydrated. Experts suggest taking in roughly 500ml of water an hour during exercise. This one is even more difficult than the daily protein target. I just don’t do it - I can’t drink that much water. I try to compensate by taking in a lot of water when I’m not running. Most of us think of dehydration in terms of sweating - we think of soft tissues “drying out”. The more important part of hydration/dehydration is blood flow. As we become dehydrated, the bloodstream also dehydrates. The blood basically thickens, as a result electrolyte balances/percentages change, the blood is more difficult to pump around to muscles (which is probably why it feels more difficult to exercise). This condition can be combatted by taking in little sips of water all the time (throughout the day also when you’re not running). If you gulp water, there is a greater tendency for the fluid to zip through your digestive system. Little sips all day long (and during running) have a better chance of being absorbed into tissues and into your bloodstream. And now for supplements: A multi-vitamin would be recommended (particularly one with good iron content, ie Centrum – you need about 10mg daily) for anyone who feels you don’t get all required vitamins/minerals through food. Appropriate levels of iron intake are critical for the immune system which can become compromised during intense training periods. To enhance the absorption of iron, include a vitamin C source with your meal (ie. Squeeze lemon juice on vegetables and pulses, include brussel sprouts, cabbage, cauliflower, tomatoes, peppers, kiwi, strawberries, citrus in meal, or drink a glass of fruit juice with your meal). Avoid drinking coffee/tea with your meal as phenolic compounds can inhibit the absorption of iron. Personally, I take Zinc tablets for 7-10 days before a race. Chelated zinc works better than plain zinc to boost your immune system. I usually also drinks sachets of immune supplements (Emergen-C or Immune-Defense) daily for a week or so before a big race. I’m not sure if any of that helps, but I try to give myself the best chance possible to not get sick right before a race. It’s so disappointing to have trained for months then fall ill days before the big event.
Happy Running,
Paula

14 February Note

Thursday, 14 February 2013

Post navigation

8 8 February Note

22 22 February Note

Search for:

Recent Emails

2021-22 Beginners Week 31
2021-22 Beginners Week 30
2021-22 Beginners Week 29
2021-22 Beginners Week 28
2021-22 Beginners Week 27

Archives

Proudly powered by WordPress | Theme: sela by WordPress.com.