So my training this week has been a bit mixed. My run on Thursday felt great – especially as I hadn’t run for a few weeks – I zipped around the hills on Brentwood much quicker than I thought I would. Sunday’s long run was a completely different matter but slightly my own fault. On Saturday I was having an early birthday celebration with friends – too much alcohol and too much rich food. It’s amazing the effect it can have on performance. I kept to the pace I wanted to do the slow run at (10 min/mile) but it was hard work. I also made the fatal error of not putting Vaseline in the right places and have ended up with a very painful sports bra burn. Ladies – let that be a lesson to you!
My long run nutrition consisted of 2 scrambled eggs on a slice of wholemeal toast 2 hours before I left this morning. I haven’t started taking on fuel during the long run yet as I didn’t feel I needed it on a run that is just over 90 minutes – there would be enough glycogen stores for that. For a half marathon I would look at consuming 30g of carbohydrate at about mile 9.
When I got in from my run I had 4 oatcakes with a couple of tablespoons of hummus. This is a good mix of carbohydrate and protein (with the emphasis being on the carbohydrate to restock my glycogen stores as quickly as possible). I aim to have a post-run snack for long runs within 30-60 minutes of finishing. Other snacks that would fit the bill are:
- 250g baked sweet potato with cottage cheese
- 1 small banana + 1 almond Bounce ball
- 200g full-fat yoghurt (or coconut yoghurt) with 1 cup of fruit salad + 10 almonds
- 5 oatcakes with either 3 tbsp of hummus or 2 boiled eggs
- 1 large apple + 2 tbsps cashew nut butter
- 1 avocado + 5 rice cakes + 2 tbsps nut butter
- Purition Raw Vegan Hemp shake with water or a dairy-free milk
Within 4 hours of finishing I had dinner – again something with plenty of carbohydrates but also protein. Tonight I had Lentil Bolognese with buckwheat noodles – packed with colourful vegetables. This is a vegan dish although I don’t eat vegan all the time. I’ve cut down on animal products in recent years but believe they can and should be part of a balanced diet. They are a particularly good source of protein too although there are some great plant proteins out there (such as lentils!).
Non –nutrition related tip: for the long slow runs, I download audio books. For me the long runs are about time on your feet and doing the distance so you are naturally running slower than you would on race day. As you get fitter it’s hard to keep the speed down as you feel you can really push on but you must! I find audio books much easier to plod along to than high tempo music. My last favourite one was Michael McIntyre’s autobiography. Today I started listening to Sarah Milligan’s autobiography – it certainly kept my spirits up when I was feeling a tad lethargic.
Training for this week will be:
Tuesday: 10km run
Wednesday: Running Club
Thursday: 45 minute yoga session
Friday: Short Tempo Run
Sunday: 12 mile slow run
Happy Running! X