[Sportsandrec] Running

[Ryan Carsey]

Hi

Congradulations on beginning distance running!

Firstly, you are on the right track in focusing on carbs. Carbs
provide you with the energy and glucose stores you need as a distance
runner. However, you can eat more foods besides pastas. In fact, it is
recommended that distance runners eat foods that are lower on the
glycemic index, because foods such as pasta and bread cause the sugar
levels in blood to spike rapidly. This is needed in extremely long
races, however you need to eat foods that take longer to increase your
glycogen levels and that are better at being stored during training
and in the time before a race. These can include low fiber cereals, a
number of vegetables, crackers, yogurt, and a number of others.

Secondly, as has been said your speed training will depend on what
distance you want to run. 5 K races can incorporate anything from
quarter to half mile splits at a relatively hard pace, to mile or 1.5
mile splits at or around your goal 5 K pace. Half marathon, Marathon,
or ultra marathon speed workouts go on for miles at a time, to
extremes that a recreational 5 K runner would find daunting. And no
matter what distance, it doesn't hurt to throw in some striders or
sprints every once in a while, even if you hate them as much as I do.

Hope this helps.

Ryan Carsey

On 1/22/15, Kelly Thornbury via Sportsandrec <sportsandrec at nfbnet.org> wrote:
> 1. There has been so much "research" on your first question you could get
> volumes of responses, but it basically boils down to what works for you. It
> comes down to experimentation and keeping a log (what you ate and when, how
> you felt on the run, HRs and distances, etc...). There is no one size fits
> all answer.
>
> 2. Depends on your running goals... If it's weight control then, despite how
> off it sounds, speed work isn't important. You burn the same amount of
> calories in a 10km run regardless of how fast you run it as long as you are
> in a "flight" phase (i.e. not walking). If it's a PR over a certain
> distance, then it's long days beyond that distance and intervals above your
> goal pace. Remember that speed work does not hurt endurance but endurance
> work does make you slower. Interval specifics depends on current fitness
> (pace and distance of current workouts) and goals. Incorporate more
> "standing" intervals in your spin workouts, consider running in the pool if
> you do any pool sessions, and look into plyometrics (jump training) for some
> alternative training sessions.
>
> On Jan 22, 2015, at 9:37 AM, Joe Shaw via Sportsandrec wrote:
>
>> Hey guys,
>> I have started running for distance. I do core and spin on my light days.
>> I have two main questions I would like to discuss.
>> 1. What do you guys eat before long runs. I normally knock out some wheat
>> pasta with grilled chicken and veggies the night before. Anyone else have
>> go-to meals they like that work for them?
>> 2. How do I get more speed for longer runs. I have been going faster the
>> shorter distances and pacing the longer ones. Does anyone have other
>> tricks?
>> Joe Shaw, Nashville
>> _______________________________________________
>> Sportsandrec mailing list
>> Sportsandrec at nfbnet.org
>> http://nfbnet.org/mailman/listinfo/sportsandrec_nfbnet.org
>> To unsubscribe, change your list options or get your account info for
>> Sportsandrec:
>> http://nfbnet.org/mailman/options/sportsandrec_nfbnet.org/kthornbury%40bresnan.net
>
>
> _______________________________________________
> Sportsandrec mailing list
> Sportsandrec at nfbnet.org
> http://nfbnet.org/mailman/listinfo/sportsandrec_nfbnet.org
> To unsubscribe, change your list options or get your account info for
> Sportsandrec:
> http://nfbnet.org/mailman/options/sportsandrec_nfbnet.org/giants.carsey%40gmail.com
>