Wednesday, October 31, 2007
Tuesday, October 30, 2007
Monday, October 29, 2007
Sunday, October 28, 2007
The no-depletion method: later research showed that you can increase glycogen storage significantly without first depleting it. A newer carbo-loading protocol based on this research calls for athletes to eat a normal diet of 55 to 60 percent carbohydrate until three days before racing, and then switch to a 70 percent carbohydrate diet for the final three days, plus race morning. As for exercise, this tamer carbo-loading method suggests one last longer workout (but not an exhaustive workout) done a week from race day followed by increasingly shorter workouts throughout race week. It's simple, it's non-excruciating, and it works. Admittedly, some scientists and athletes still swear that the Ahlborg protocol is more effective, but if it is, the difference is slight and probably not worth the suffering and inherent risks. Note that you should increase your carbohydrate intake not by increasing your total caloric intake, but rather by reducing fat and protein intake in an amount that equals or slightly exceeds the amount of carbohydrate you add. Combining less training with more total calories could result in last-minute weight gain that will only slow you down. Be aware, too, that for every gram of carbohydrate the body stores, it also stores 3 to 5 grams of water, which leads many athletes to feel bloated by the end of a three-day loading period. The water weight will be long gone by the time you finish your race, however.
Thursday, Friday, & Saturday before Sunday's Marathon I will drink Protein shakes and only eat Complex Carbs with concentration on Legumes like in that image above - nothing else. Below is a listing of Complex Carbs and I've highlighted what my diet will comprise. Note I will not be eating any Pasta (most of which is simple carbs).
|Water Cress||Oat bran bread||Apricots, Dried|
|Asparagus||Oat bran cereal||Plums|
|Cucumbers||Whole meal spelt bread||Potatoes|
|Dill Pickles||Pinto beans||Soybeans|
|Radishes||Yogurt, low fat||Lentils|
|Broccoli||Skim milk||Garbanzo beans|
|Brussels Sprouts||Kidney beans|
If you're running in the NYC Marathon you would do well to adopt a Carbo depletion and loading regime! Good luck & have a great day!
Saturday, October 27, 2007
Friday, October 26, 2007
Thursday, October 25, 2007
Wednesday, October 24, 2007
And then there's that shoe on the left, the Saucony ProGrid Paramount about $160 or so. with the following featurers - Full-length ProGrid system is closer to the foot for added cushioning and shock absorption, Respon-Tek platform responds with every stride for a smoother heel-to-toe transition, Provides optimal stability for your specific needs, TPU plate transitions you quickly and efficiently from heel to forefoot, Forefoot plate allows you to propel forward as efficiently as possible, Maximum cushioning with minimum deflection allows you to run longer and faster, Pre-emptive climate management keeps shoe drier. Fabric cools and warms to maintain your feet at a pleasant 82 degrees, Mesh layer helps prevent blisters. I always view shoes in the context of what they cost me per mile. I usually pay $0.18 - $0.20 / mile. That means I generally pay $55 for a shoe and dump it at 300 miles (I don't want to run in a shoe after it's peaked). For example last week I bought a pair of Asics Nimbus VIII on closeout from Eastbay with a discount coupon and paid $55 when the smoke cleared - this shoe still sells today all over the place for $110+. You can buy it today @ Eastbay for $70 w/free shipping. If you pay $150 but get 500 miles out of your shoe - you're paying $0.30/mile - which I would consider high - but not bad - especially if you love the shoe and it enables you to realize your goals with comfort injury free. I would not rule out these high end shoe at all - the technologies are real -I notice them - the key is to ascertain if they are of value to you. If the shoe ends up being hype - return it! I blogged about these 2 high end shoes to note - coming off yesterday's blog - when you're paying $90+ for running shoes....you're paying for all sorts of technologies (aspect of value). Notice how both Saucony & Asics stress thermodynamic management, heel toe transition (foot roll & transition) etc....there are all sorts of parameters in which a shoe can serve you. Sorry ya'll - if you're running in a under $90 MSRP shoe - well it's just under-equipped/designed/engineered - as a daily trainer running shoe - in my opinion. You don't have to spend and "arm & a leg" if you do what I do - buy last season's model on closeout. I rarely pay over $60 for any of the 20+ pairs I buy a year. Have a great day.
Tuesday, October 23, 2007