I just thought I'd add some multimedia to this nutrition discussion. Yes, that is andy d. 4th, I think, in the 5k.
Today: 43 minutes in the morning. brother of (flap)jack.
47 minutes in the night. father of jack(son).
total: who knows. 13 maybe?
Thursday, May 08, 2008
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8 comments:
Nate, maybe you need to hire an illustrator to go along to Churchill to help you document the polar bears - I mean Godwits! Always wanted to get up there. Seriously, I'm in for the grant proposal. You can tell them you're going to write a childern's book about the Godwits as well. That could probably be pretty cool :)
Speaking of which, somewhere in a sketchbook I've got "Hunting Godwits" written down as a fine title for a YA novel about adolescents seeking their future paths in life. How the hell DO we all get from one place to the next?
On the nutrition bent, a fine discussion. On the run protein fueling, which Heather briefly mentioned, becomes more important after 4-6 hours. Not too worrisome. In the marathon/50k distance, you are mostly talking about leveling out the calorie/sugar surges and making sure that you are holding on to enough salt/etc. to keep the system from shutting down.
I've hardly ever nailed this correctly either, but I started in with the gels much earlier in the most recent race. I usually wait until 45-60min, but I had planned to take more than the usual amount and thusly started in at 30min. I had one every 35-40 minutes thereafter, and felt like the experiment was a good one. Much better than the Cliff Block experiment from this race during last summer. I kept at it with THAT supplement until they made me vomit at Wasatch... POUND! (Head against wall)
The essential fuel/electrolyte success for me during last summer's overdistance training was the discovery of e-caps or Succeed's S!Caps. 1-2 of these electrolyte supplements per hour made a huge difference in the muscle fatigue/cramping department. I haven't used these for a marathon race situation as yet, but for any distance over an hour I would highly recommend giving them a try. Especially in all of that midwest heat and humidity.
PS I'm posting again in the "Perfect" training log. Check in for an occassional update.
Erik, You are more than welcome to come along--in fact it really might be something to think about...I've got a little bit of extra money sitting around, but would have to think about how to spin it properly. Maybe "outreach to a younger audience"? You could vouch that, after your book about the perfect pajamas, you're a polar bear expert and a vital part of the scientific expedition. Hmmm....
As for the nutrition. Heather asked about the iron--I started taking iron supplements a couple of years ago and thought I had the whole problem solved. Only recently figured out that I didn't. The insidious thing about the protein and pre-race nutrition is that the problems can almost be imperceptible during any one event, but over the course of a season or a couple of years can build into a big problem. If you're not recovering properly after workouts, races,etc. your returns may diminish slowly until you eventually hit a breaking point, which is basically what I think happened to me last fall in the half-marathon at Philly.
Over the short term though, if you're not getting enough protein, etc. then your body is going to burn through its immediate stores that much more quickly and then turn to its glycogen and other reserves. So while it might seem like a blood sugar/fueling issue, it may have something more to do with your overall nutrition.
Anyway...not to go on and on, but I am something of a convert after the nutritionist started pointing out all of the ways these various aspects of your physiology are connected and impacted by each other. Somehow I had forgotten most everything I learned in Matt Rand's Animal Physiology class. Maybe our resident medical doctor, wherever he is, has something to add on that front.
All I know is that if godwits have bad nutrition during the winter, they are much more likely to fail as breeders the following summer.
As for my current running, I did 4.5 yesterday for my easy day and then 8 today in 55:20 for a nice quality trail run. Absolutely gorgeous weather.
Its Nate Senner reference day here in Winthrop, WA. I was attacked by a Northern Goshawk on my run today!
It literally thwacked me in the back of the head as I reacted slowly to the blind-sided dive bomb. It took three more passes at me, resulting in 2 additional face-in-the-dirt escape moves on my part. And this is all happening as I try to run away through a twisting forest trail mind you. I am bloodied (from various sticks and rocks) but unbowed.
However, it WAS in many ways more frightening than my cougar encounter from 2004. Ah, the country life!
Crap, I had a lame day. Luniz in38:41 followed by a bike ride over to Hamline and back--watched some hot konference track though, which was fabulous! A buncha strikes (Kane Bechstein--5th place in everything he touches--pr in the polevault as he sandwiched in his jav throws--three consecutive prs--between heights, clearing his first height while still panting from the 4 x 100. Booyah way to start off the meet!
T-Ball threw down per usual, bustin' out an auto time in the 400 hurdles. Kid's sick.
No fellahs hit the final in the 1500, but Tom Brenner did drop like another 6 seconds for his quadrillionth pr of the season. Two big 800's in the first heat got Delahanty and Sanders into the final--1:54 and 1:55--both pr's.
10k was probably the dodgiest event with Sepe running an awesome race to get 4th--Fermoyle took it out in 72s with Sepe right on him. 15 meters back was Erichsen, Swanson, and Q. Q dropped into no-man's land for about a billion laps before getting eaten by the main pack. Sepe got smart and eased back to run with Erichsen and Swanson which was just sick to watch. Erichsen was just in it to stroll along and score 2nd place points which left Sepe and Swanson battling for the last all-conference spot despite being in 2nd and 3rd. High drama, gutsy performances all around, with Sepe just coming up short in a beautiful race.
Women threw down as well--K Wings, Laura Roach, and Lauren Milne swung into the 1500 finals. Karen Campbell ran a gutsy 10k to end up 3rd with a big pr. They didn't actually get that many women into the meet which is unfortunate, but the ones that made it were kickin' some butt! Tomorrow should be fabulous!
May 10: 2 hrs at Hyland with my dad and bro. Nice and easy, fun run though.
Biked over to Hamline again, but today there was rain. Meet went pretty well, fellahs threw down and ended up 7th, unfortunately 5 points behind the Oles. There were some awesome battles though with senior fellahs ending up on the track left and right--Quentin and Eamon in the steeple (Q placing second nonetheless) and Sepe in the 5k (placing 4th). Dave noted that Mark Felice was the sole senior to stay on his feet.
All around, hot meet. Look for John Davis to become the king of the steeple in the near future. Booyah!
friday: aborted workout. i was going to do a ladder. felt heavy legged and just not right after the first two intervals and stopped. i might try again today (sunday). we'll see.
600 (1:45), 800 (2:20). total: 4.5
saturday: easy run in the arb w church. after a long day of walking. total: 8.5 (1 hr)
May 11: MTPO 1:09:07. Through about 6 miles I was on pace to run about 5-6 minutes slower but then I got rolling on the one flat section and couldn't come up with a good reason to slow down. Anyway, it felt alright.
One more easyish week of whatever then I'll start thinking about actually training again at some point.
Happy Mother's Day Mrs. Church!!! (And any other mother's who happen to read this blog. . .)
Nice hour long run for me today.
Yesterday I decided to join the adult group for their "long" run. Ran around 12 miles. Better than the vast majority of times I've decided I'm lonely enough to warrant trying the adult group again, but I don't expect I'll be joining very often.
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