The following diet is suitable for a 70kg athlete aiming to carbohydrate load:
Breakfast:3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice
Snack toasted muffin with honey
500ml sports drink
Lunch 2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink
Snack banana smoothie made with low-fat milk, banana and honey
cereal bar
Dinner 1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial
Late Snack toasted muffin and jam
500ml sports drink
This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.
Full details of article found here http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training2/carbohydrate_loading
Forecast for Sunday
Mostly sunny. Winds north to northeasterly averaging up to 25 km/h tending northerly 25 to 35 km/h during the morning.
Wednesday, October 7, 2009
Tuesday, October 6, 2009
Adductor Strain
What would Marathon week be without a bit of drama to put you on the edge?
Went to the physio today who confirmed that I've strained my adductor again, although I don't think it's as bad as last time. An hour later after opening of the hips,massage and use of the machine, it feels quite a bit better. There was also a bit of work done to strip down the peroneals as they were also quite tender.
I'll go for an easy 8k tomorrow and hopefully on Thurs before flying, can run a few at MP. In the meantime I have a massage booked in for tomorrow, plenty of rest and the TENS Machine will get a bit of a workout.
Hopefully won't impact on performance too much and has confirmed that I'll be wearing the short skins which will assist due to the compression component.
Weather for Melb is looking ok, 9 and 22 now with winds up to 40km. Hopefully very still on the way out and then we can run with the wind on the way back, I can hardly wait to finish in the mighty stadium.
Found an interesting article posted on Coolrunning re Carbo Loading, will post it tomorrow.
Went to the physio today who confirmed that I've strained my adductor again, although I don't think it's as bad as last time. An hour later after opening of the hips,massage and use of the machine, it feels quite a bit better. There was also a bit of work done to strip down the peroneals as they were also quite tender.
I'll go for an easy 8k tomorrow and hopefully on Thurs before flying, can run a few at MP. In the meantime I have a massage booked in for tomorrow, plenty of rest and the TENS Machine will get a bit of a workout.
Hopefully won't impact on performance too much and has confirmed that I'll be wearing the short skins which will assist due to the compression component.
Weather for Melb is looking ok, 9 and 22 now with winds up to 40km. Hopefully very still on the way out and then we can run with the wind on the way back, I can hardly wait to finish in the mighty stadium.
Found an interesting article posted on Coolrunning re Carbo Loading, will post it tomorrow.
Sunday, October 4, 2009
Mixed Bag
This week was limited to just over 51k of running due to virus and niggles in particular the adductor and peroneus which have flared up. My main concen at present is the adductor which is quite sore, however with limited running next week and some massage and work with the TENS hopefully all will be right to go for next Sunday. Good news is that it is better to happen this week than next and I'm well rested.
Week in Summary 51.2k@4:35 Cycling 1 hour
Tues 13k@4:22 incl 8*100m strides.Felt comfortable but had the peroneus and adductor become sore on 2nd last 100m stride. Also came down ill that night
Wed Sick
Thurs am Acupunture on butt and peroneus, still felt flat.
pm 8.55k@4:47 Easy run, still not feeling too well, took a couple of stops and had a chuck.
Fri pm 1 hour easy cycling 28k
Sat am 8.5k@4:25 Still a bit under the weather, was sick again whilst running but feeling a lot more energised.
Sun am 21.2k@4:43 Treated as a dress rehearsal for next week. Got up at 4 and has some brekkie, went back to sleep for a while and up and runnning at 7am on a fantastic morning. Ran with some powerade and snakes and just cruised along from home, Maylands Loop and then back home. Stopped a couple of times for some quick stretching on the adductor and took it very easy on the slight inclines on the course.
Looking forward to running next week, not sure where I'm placed at the moment as I felt a lot more confident going into Perth. Distance travelled in the 9 weeks leading up to Perth was a bit more and the pace about 10 seconds per km quicker than this leadup.
Anyway plan is to go out in around 1.28-1.29 and hopefully not blow up too much, looking forward to finishing at the "G" and hopefuly another PB. Weather at this stage is looking promising Min 7 and Max 22.
Hopefully will catch up with both Sling and TB whilst over in Melb, good luck guys.
Week in Summary 51.2k@4:35 Cycling 1 hour
Tues 13k@4:22 incl 8*100m strides.Felt comfortable but had the peroneus and adductor become sore on 2nd last 100m stride. Also came down ill that night
Wed Sick
Thurs am Acupunture on butt and peroneus, still felt flat.
pm 8.55k@4:47 Easy run, still not feeling too well, took a couple of stops and had a chuck.
Fri pm 1 hour easy cycling 28k
Sat am 8.5k@4:25 Still a bit under the weather, was sick again whilst running but feeling a lot more energised.
Sun am 21.2k@4:43 Treated as a dress rehearsal for next week. Got up at 4 and has some brekkie, went back to sleep for a while and up and runnning at 7am on a fantastic morning. Ran with some powerade and snakes and just cruised along from home, Maylands Loop and then back home. Stopped a couple of times for some quick stretching on the adductor and took it very easy on the slight inclines on the course.
Looking forward to running next week, not sure where I'm placed at the moment as I felt a lot more confident going into Perth. Distance travelled in the 9 weeks leading up to Perth was a bit more and the pace about 10 seconds per km quicker than this leadup.
Anyway plan is to go out in around 1.28-1.29 and hopefully not blow up too much, looking forward to finishing at the "G" and hopefuly another PB. Weather at this stage is looking promising Min 7 and Max 22.
Hopefully will catch up with both Sling and TB whilst over in Melb, good luck guys.
Monday, September 28, 2009
2 weeks to go
Reasonable week with highlight being the running on AK (New Perry Lakes Stadium) on Tues with Epi,Bisciutitman and TB. Had some acupunture Thurs on the back and butt and deep tissue massage Fri.
Week in Summary 84k@4:38
Tues am 8.6k@4:40
Tues pm 11.7k all up including Warmup 3.4k@4:28, Cooldown 4.1k@4:44
Intervals of 5*600m in 2.08's ie @3:32pace with 90 sec recoveries 4*300m@4:41.
Met up with TB,Epi and Biscuitman to run on the new track and it was absolutely sensational to run on. The aim of my session was to do 5*600 at 5k pace, ran them a bit quicker and was happy with effort for the session, could have done more more but was disciplined in sticking to the program for this one. Some very impressive running by Biscuitman and Epi saw them do their Yasso 800's in approx 2:40, looks good for Rotto Biscuitman and for Epi to do big PB at Freo 10k if he decides to do. TB did a mixture of running and looks on track to do a decent PB for Melb.
Wed 8.4k@4:46
Thurs 12.4k incl 9.2k@4:28 including some quicker bursts of 200m @5k pace
3.2k@4:41 cooldown
Fri 5k@4:44
Sat 10k@4:39 Quick run before the footy, congrats to Geelong on a great win.
Sun pm 28k@4:45 Last long run, normally do a 30k run 3 weeks out but couldn't be bothered doing another 2k as I'd already reached home. Quite sore in the usual areas but other than that pretty happy with a well controlled and relaxed run.
Also managed to do some Nepal shopping before the run, really looking forward to this trip, just want to get Melb done and then the excitement of this trip will really sink in.
Will prob head down to AK Thurs arvo to do 3*1600m intervals, if anyone is interested in joining me, just call out.
Week in Summary 84k@4:38
Tues am 8.6k@4:40
Tues pm 11.7k all up including Warmup 3.4k@4:28, Cooldown 4.1k@4:44
Intervals of 5*600m in 2.08's ie @3:32pace with 90 sec recoveries 4*300m@4:41.
Met up with TB,Epi and Biscuitman to run on the new track and it was absolutely sensational to run on. The aim of my session was to do 5*600 at 5k pace, ran them a bit quicker and was happy with effort for the session, could have done more more but was disciplined in sticking to the program for this one. Some very impressive running by Biscuitman and Epi saw them do their Yasso 800's in approx 2:40, looks good for Rotto Biscuitman and for Epi to do big PB at Freo 10k if he decides to do. TB did a mixture of running and looks on track to do a decent PB for Melb.
Wed 8.4k@4:46
Thurs 12.4k incl 9.2k@4:28 including some quicker bursts of 200m @5k pace
3.2k@4:41 cooldown
Fri 5k@4:44
Sat 10k@4:39 Quick run before the footy, congrats to Geelong on a great win.
Sun pm 28k@4:45 Last long run, normally do a 30k run 3 weeks out but couldn't be bothered doing another 2k as I'd already reached home. Quite sore in the usual areas but other than that pretty happy with a well controlled and relaxed run.
Also managed to do some Nepal shopping before the run, really looking forward to this trip, just want to get Melb done and then the excitement of this trip will really sink in.
Will prob head down to AK Thurs arvo to do 3*1600m intervals, if anyone is interested in joining me, just call out.
Sunday, September 20, 2009
Freo Half Marathon-Good Dress Rehearsal
Went into todays half not knowing what to expect as I'd hurt my sciatic nerve last Sunday and had been having electric sort of pains running down my leg all week. A physio session and deep tissue massage helped a bit but was very cautious on trying to predict a time before the race.
Anyway was absolutely stoked to run 1:26 flat with some assistance from Craig who kindly paced me,much appreciated. Other than a 20 second stop from a quick coughing fit at half way, must have been the body rebelling about doing a 2 lap course :) and some discomfort from the leg, I couldn't be happier. Practiced drinking on the run as well as walking through a couple of drink station, think this will be the strategy for Melb.
The pace was quite quick from the start and we ran through 10k by Garmin in 39:19, 2nd 10k 41:16. The wind did pick up a bit in the second half and I felt a bit for the slower runners who were copping it a bit more later in the run when I was doing my cooldown.
5k splits-19:36,19:43,20:35,20:41 all up 21.3k.
Week in Summary 69k@4:24
Wed 8.05k@4:23
Thurs 10k@4:37
Fri 12k@4:28 Progression run 4k@4:45,4k@4:30,2k@4:15,2k@4:00
Sat 8.6k@4:39
Sun 30.65k incl warmup 4k@4:30,21.3k@4:02,5.35k@4:53
Great seeing a few of the guys out there and all seemed to be pretty happy with their times, well done to Gunner who looked like he was crusing, thanks TB for handing out the drinks.
Next week I have a physio session Tues and then deep tissue massage Fri,so hopefully we can see some more improvement, hopefully can run around 80km as the taper officially begins.
Congrats to the mighty Bulldogs on a win in the WAFL GF, capped off a great day. Commiserations to Biscuitman re Western Bulldogs, can't see the Saints beating the Cats who were awesome last night.
Signing out a very happy Clown
Anyway was absolutely stoked to run 1:26 flat with some assistance from Craig who kindly paced me,much appreciated. Other than a 20 second stop from a quick coughing fit at half way, must have been the body rebelling about doing a 2 lap course :) and some discomfort from the leg, I couldn't be happier. Practiced drinking on the run as well as walking through a couple of drink station, think this will be the strategy for Melb.
The pace was quite quick from the start and we ran through 10k by Garmin in 39:19, 2nd 10k 41:16. The wind did pick up a bit in the second half and I felt a bit for the slower runners who were copping it a bit more later in the run when I was doing my cooldown.
5k splits-19:36,19:43,20:35,20:41 all up 21.3k.
Week in Summary 69k@4:24
Wed 8.05k@4:23
Thurs 10k@4:37
Fri 12k@4:28 Progression run 4k@4:45,4k@4:30,2k@4:15,2k@4:00
Sat 8.6k@4:39
Sun 30.65k incl warmup 4k@4:30,21.3k@4:02,5.35k@4:53
Great seeing a few of the guys out there and all seemed to be pretty happy with their times, well done to Gunner who looked like he was crusing, thanks TB for handing out the drinks.
Next week I have a physio session Tues and then deep tissue massage Fri,so hopefully we can see some more improvement, hopefully can run around 80km as the taper officially begins.
Congrats to the mighty Bulldogs on a win in the WAFL GF, capped off a great day. Commiserations to Biscuitman re Western Bulldogs, can't see the Saints beating the Cats who were awesome last night.
Signing out a very happy Clown
Sunday, September 13, 2009
Tough week
Been a bit of a tough week both from the work front and also the running with me reinjuring the extensor on my right leg that ultimately caused the missing of the Canberra Marathon earlier in the year. Luckily I noticed the signs earlier on this time and hopefully by easing back on the load and speed will be of great assistance.
Week in Summary Running :92k@4:39 7h9 min Cycling 1h10 min.
Tues pm Physio session and then 9k@4:34. Injured my leg here when running 1 Yasso 800m at Yokine Reserve this time. I've decided this place is a curse for me as for some reason I always struggle no matter what I'm doing there and it is now on the banned list.
Wed pm 10k@4:48
Thurs pm 14.5k@4:39 Had a bit of a shocker at work and this reminded me why I love running so much, what a great stress release it is. Conditions were not pleasant but I seemed to thrive out there
Fri am 8k@4:33 pm Cycling
Sat pm 14.5k@4:34
Sun am 36k@4:42 Quite an enjoyable morning for running with hardly any rain or wind to speak of, yay. Ran from Matilda Bay and included the Maylands Loop again which I really enjoy running. Extensor was quite uncomfortable for the first 25k and then the usual suspects the piriformis and hamstings came into play and they were sore. Took a few stretch breaks along the way to try and free up the legs and very happy when I finished. Actually walked the last 1.5k to the car instead of making it a 37.5k run. Happy that the pace was pretty even throughout and finished feeling very fresh apart from the aching legs, so a positive sign there.
Have a physio session Tues and Deep tissue massage Friday so will def get a lot of work done on the problem areas. This week is supposed to be an easy week in the leadup to Freo Half but if the legs feel ok, tempted to do the Yasso session I missed, will prob run about 50kms leading up to Sunday.
Will be interested to see how Freo Half goes next Sunday, will def test the drinking from cups and may also reintroduce the stretching at some of the stations as I'll definitely be employing this tactic at Melb. Have three soft targets as I'm really not sure where I'm placed sub 1.26 very happy, sub 1:27 happy, sub 1.28 a pass, anything more than 1.28 and I'll be as happy as I was seeing Collingwood win last night.
On a side note Boston plans are nearly finalised for next year, Nepal is less than 2 months away and Melb is now only 4 weeks away, I think I better start to panic.
Week in Summary Running :92k@4:39 7h9 min Cycling 1h10 min.
Tues pm Physio session and then 9k@4:34. Injured my leg here when running 1 Yasso 800m at Yokine Reserve this time. I've decided this place is a curse for me as for some reason I always struggle no matter what I'm doing there and it is now on the banned list.
Wed pm 10k@4:48
Thurs pm 14.5k@4:39 Had a bit of a shocker at work and this reminded me why I love running so much, what a great stress release it is. Conditions were not pleasant but I seemed to thrive out there
Fri am 8k@4:33 pm Cycling
Sat pm 14.5k@4:34
Sun am 36k@4:42 Quite an enjoyable morning for running with hardly any rain or wind to speak of, yay. Ran from Matilda Bay and included the Maylands Loop again which I really enjoy running. Extensor was quite uncomfortable for the first 25k and then the usual suspects the piriformis and hamstings came into play and they were sore. Took a few stretch breaks along the way to try and free up the legs and very happy when I finished. Actually walked the last 1.5k to the car instead of making it a 37.5k run. Happy that the pace was pretty even throughout and finished feeling very fresh apart from the aching legs, so a positive sign there.
Have a physio session Tues and Deep tissue massage Friday so will def get a lot of work done on the problem areas. This week is supposed to be an easy week in the leadup to Freo Half but if the legs feel ok, tempted to do the Yasso session I missed, will prob run about 50kms leading up to Sunday.
Will be interested to see how Freo Half goes next Sunday, will def test the drinking from cups and may also reintroduce the stretching at some of the stations as I'll definitely be employing this tactic at Melb. Have three soft targets as I'm really not sure where I'm placed sub 1.26 very happy, sub 1:27 happy, sub 1.28 a pass, anything more than 1.28 and I'll be as happy as I was seeing Collingwood win last night.
On a side note Boston plans are nearly finalised for next year, Nepal is less than 2 months away and Melb is now only 4 weeks away, I think I better start to panic.
Sunday, September 6, 2009
Spring in the step
This time last week was feeling very flat and struggling a bit, I ended up taking two days off of running Mon and Tues due to bad headaches continuing. Wed I woke up feeling great and really refreshed and the rest of the week continued in the same way.
Week in Summary 95.1k @4:34
Wed am 11.3k@4:46 Easy
pm 16.45km incl Yasso 800's 8*800m in 2:55 with 2:55 Recovery Jog between (550m) and warmup of 3.2km and cooldown of 3km. Was hoping to do 10* by unfortunately the lights at the oval I was running on never came on and so I had to settle for the 8 as I could barely see at the end. A much more successful foray than when I last ran with Epi back in January. Was very happy at the end of the session and confident that next time I can do 10* at same pace or quicker.
Thurs pm 10.55km@4:48 Easy
Fri am 7.33km@4:38
pm Tempo run of 11.27km@4:07 on slightly undulating course with cooldown and warmup 18km all up.
Sat am 10.37@4:53 Recovery/Easy
Sun pm 21.1km @4:24 Progression run on slightly undulating course, pace. 1st 7k@4:36,2nd7k@4:25,3rd 7k@4:13. Didn't have time to do Long run so instead decided to get in some quality running and did a Progression run with some at MP pace, felt great at the end and did my last km in 3.45 and felt great.
Very happy with how the week turned out, although I did deviate from my plan. Next week I'm planning on running everyday and will do another Yasso session as long as weather permits and will ensure I get a long run in on Sunday. Plans are still to run Freo Half in a fortnights time with a mini taper and practice the drinking on the run, would be very happy with a sub 1.26.
Week in Summary 95.1k @4:34
Wed am 11.3k@4:46 Easy
pm 16.45km incl Yasso 800's 8*800m in 2:55 with 2:55 Recovery Jog between (550m) and warmup of 3.2km and cooldown of 3km. Was hoping to do 10* by unfortunately the lights at the oval I was running on never came on and so I had to settle for the 8 as I could barely see at the end. A much more successful foray than when I last ran with Epi back in January. Was very happy at the end of the session and confident that next time I can do 10* at same pace or quicker.
Thurs pm 10.55km@4:48 Easy
Fri am 7.33km@4:38
pm Tempo run of 11.27km@4:07 on slightly undulating course with cooldown and warmup 18km all up.
Sat am 10.37@4:53 Recovery/Easy
Sun pm 21.1km @4:24 Progression run on slightly undulating course, pace. 1st 7k@4:36,2nd7k@4:25,3rd 7k@4:13. Didn't have time to do Long run so instead decided to get in some quality running and did a Progression run with some at MP pace, felt great at the end and did my last km in 3.45 and felt great.
Very happy with how the week turned out, although I did deviate from my plan. Next week I'm planning on running everyday and will do another Yasso session as long as weather permits and will ensure I get a long run in on Sunday. Plans are still to run Freo Half in a fortnights time with a mini taper and practice the drinking on the run, would be very happy with a sub 1.26.
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