{"id":1287,"date":"2013-02-14T23:40:06","date_gmt":"2013-02-14T23:40:06","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/14_14_february_note-2\/"},"modified":"2016-03-20T23:46:33","modified_gmt":"2016-03-20T23:46:33","slug":"14_14_february_note-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/02\/14\/14_14_february_note-2\/","title":{"rendered":"14 14 February Note"},"content":{"rendered":"<div style=\"margin-left: 0px;width: 684px\" id=\"body_layer\">\n<div style=\"height: 0px;line-height: 0px\" class=\"bumper\">\u00a0<\/div>\n<div style=\"height: 1px;line-height: 1px\" class=\"tinyText\">\u00a0<\/div>\n<div style=\"height: 1651px;width: 458px;height: 1651px;margin-left: 186px;margin-top: 108px;width: 458px\" class=\"tinyText style_SkipStrokeSkipFillSkipOpacity flowDefining\">\n<div style=\"width: 458px\">\n                <img decoding=\"async\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_1-9.png\" alt=\"Hello Beginner Runners,&#010;&#010;I hope everyone had a restful week and is ready to be running again!!!!  I am!  I\u2019m 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 \ufffctake us out the canal at Little Venice to Wormwood Scrubs.  That section will be tough as it\u2019s 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\u2019s a nice mix of canal running and street running.  It will set us up perfectly for next week\u2019s run to Canary Wharf.  On the run this week, I\u2019ll be recommending doing a gel after 70-80 minutes of running time.  If you\u2019re feeling fine, wait until the 80 minutes - if you\u2019re 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\u2019s Bush and maybe as far as the NW corner of Hyde Park (depending on your pace).  As we discussed in last week\u2019s email, I recommend gels and I recommend taking them on this prescribed schedule, but that doesn\u2019t mean you have to do it.  Just because I organise this group doesn\u2019t mean you have to follow my advice.  You don\u2019t \u201cowe\u201d me that - in fact, you don\u2019t \u201cowe\u201d me anything.  &#010;&#010;As these runs are getting so long, we need to be concentrating on pre and post run nutrition.  I\u2019ve sent the guidelines before, but this is a brief recap. &#010;Before long runs (2 hrs before if possible), take in this combination of nutrients:&#010;\u2022  50g carbs as an absolute minimum (or up to 1.5g per kg of body weight).&#013;\u2022  &lt; 5g protein (protein is more difficult to digest so can just sit in your stomach like a brick)&#013;\u2022  &gt; 3g fat (fat provides a sort of \u201ctime-release\u201d on nutrient delivery)&#010;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\u2019s the perfect pre-run breakfast.  The closer to run-time that you eat, the simpler the carbs should be.  So, if you\u2019re 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\u2019s important that everyone finds what works for them.  Don\u2019t 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.  &#010;After long runs (within 30 minutes of finishing running), take in this combination of nutrients:&#010;\u2022  50g carbohydrates&#013;\u2022  10g protein  (protein is the major building block of muscle repair)&#013;\u2022  ?g fat  (fat levels are of less concern post-run)&#010;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\u2019re there.  Yogurt and fruit is a great combination post-run or a sandwich with enough protein is a fabulous option.  &#010;&#013;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\u2019s basically how we build muscle).  The body needs protein to work through that process.  When I\u2019m training for a race, I increase my protein intake to 90-100g per day.  I\u2019m a vegetarian - it\u2019s tough.  I understand how difficult it is to take in that much protein.  Give it a go!!!&#010;&#010;I\u2019ll remind you as well of our mid-run hydration targets.  Dehydration makes you feel as though you\u2019re 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\u2019t do it - I can\u2019t drink that much water.  I try to compensate by taking in a lot of water when I\u2019m not running.  Most of us think of dehydration in terms of sweating - we think of soft tissues \u201cdrying out\u201d.  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\u2019re 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.  &#013;&#013;And now for supplements:  A multi-vitamin would be recommended (particularly one with good iron content, ie Centrum \u2013 you need about 10mg daily) for anyone who feels you don\u2019t 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\u2019m 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\u2019s so disappointing to have trained for months then fall ill days before the big event.  &#013;&#010;                                                    Happy Running,                                                           &#010;                                        Paula\" style=\"height: 1631px;margin-top: 3px;width: 457px\" \/><\/div>\n<div id=\"generic-body-attributes\" class=\"Body\"><\/div>\n<\/p><\/div>\n<div id=\"id2\" style=\"height: 57px;width: 458px\" class=\"style_SkipStroke_1 shape-with-text\">\n<div class=\"text-content style_External_458_57\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Title\">14 February Note<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"generic-title-attributes\" class=\"Title\"><\/div>\n<\/p><\/div>\n<div id=\"id3\" style=\"height: 20px;width: 458px\" class=\"style_SkipStroke_2 shape-with-text\">\n<div class=\"text-content style_External_458_20\" style=\"padding: 0px\">\n<div class=\"style_1\">\n<p style=\"padding-bottom: 0pt;padding-top: 0pt\" class=\"Date\">Thursday, 14 February 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div id=\"generic-datefield-attributes\" class=\"Date\"><\/div>\n<\/p><\/div>\n<div style=\"height: 453px;width: 1px;height: 453px;width: 1px\" class=\"tinyText\">\n<div style=\"width: 1px\">\n                <img decoding=\"async\" src=\"https:\/\/womenrunningtheworld.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/03\/shapeimage_2-9.jpg\" alt=\"\" style=\"height: 453px;width: 1px\" \/><\/div>\n<\/p><\/div>\n<div style=\"height: 0px;line-height: 0px\" class=\"spacer\">\u00a0<\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 \u00a0 14 February Note Thursday, 14 February 2013 \u00a0<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1287","post","type-post","status-publish","format-standard","hentry","category-beginners","without-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - 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