Good morning and happy Friday everyone! Today is my planned rest day. I always take Friday's off from training because it provides me with rest before a lot of mileage during the weekends. Most weekends I have a long run or a couple of long runs. This weekend I have a 10 mile run Saturday and a 10 mile Sunday as well. I actually enjoy weekends like this because it is splitting a long run into 2 days in a way. Also, I ordered a Camelbak hydration vest that is supposed to come today, and I am really excited to try it this weekend! I can usually get away with not drinking water or taking in fuel during a 10 mile run, but with the heat and humidity lately, it is really necessary to provide me with proper energy. I am also still figuring out how to fuel properly, but I think I have found my favorite form of energy! Rest days for me consist of a light walk with the dog, lots of foam rolling, stretching, and yoga. This keeps the muscles loose but obviously gives them a much needed rest after running 23 miles in 3 days plus a 15 mile bike ride. Although I used to HATE rest days and would try to avoid them altogether, I know how important they are and I actually enjoy them now with the higher mileage. At the end of each running week, I always have some soreness somewhere, and the day off is important to let it rest and heal. This weeks it's the good old hip! Below is the reason why a rest day is necessary:
carbs are important!!
Carbs are a very controversial topic among athletes, and I decided to discuss them this morning. I often hear people say, "carbs make you fat," or "you shouldn't eat carbs," or "carbs make you bloated," or "carbs aren't necessary for good performance." Although some people may not require as many carbs as others, CARBS ARE EXTREMELY IMPORTANT FOR ENDURANCE ATHLETES!! Sure, going low carb may help you lose weight, but it will also reduce your performance. The amount you consume obviously depends on the activity being performed and the length of the activity. You wouldn't carb load for an easy 3 mile run, but you would for a hard tempo run, long run, or track workout. Carbs also come from other foods besides bagels, pasta, rice, and potatoes. Carbs are in vegetables such as green beans, broccoli, carrots, celery, beets, cucumbers, spinach, peppers, corn, zucchini, and sweet potatoes. They are in fruits including bananas, cherries, apples, mangoes, and pineapple. That's also not saying that you should only eat fruits and vegetables. Whole wheat bagels and breads are great, as well as whole wheat pasta and brown rice. I wouldn't say eat these foods everyday, but they are great before a tough workout.
I decided at one point last year to go low carb, and I ended up running out of fuel in the first 2 miles of a 10K. I pushed through it and finished it, but I felt horrible. My legs were week and I just felt drained. After that, I increased by carb intake and completed a 5k, 10k, 4 mile beach run, and half marathon in one weekend without any problems. I had tons of energy and probably could have ran more! Before a race, I typically eat some time of pasta or rice dish the night before, and the morning of, I eat half of a whole wheat bagel with peanut butter about 2-3 hours before, the other half about 1-1.5 hours before, and a banana 1 half hour before if I'm still hungry, but usually not.
Research shows that one should eat 85-95 percent carbs 2 to 3 days for a race, and 150 grams of carbs about 3 hours before a race. Obviously, this varies for different people, and everyone has their own way of fueling that works for them.
The overall lesson of this post: Carbs are extremely important and are stored in muscles for energy during intense activity!
I decided at one point last year to go low carb, and I ended up running out of fuel in the first 2 miles of a 10K. I pushed through it and finished it, but I felt horrible. My legs were week and I just felt drained. After that, I increased by carb intake and completed a 5k, 10k, 4 mile beach run, and half marathon in one weekend without any problems. I had tons of energy and probably could have ran more! Before a race, I typically eat some time of pasta or rice dish the night before, and the morning of, I eat half of a whole wheat bagel with peanut butter about 2-3 hours before, the other half about 1-1.5 hours before, and a banana 1 half hour before if I'm still hungry, but usually not.
Research shows that one should eat 85-95 percent carbs 2 to 3 days for a race, and 150 grams of carbs about 3 hours before a race. Obviously, this varies for different people, and everyone has their own way of fueling that works for them.
The overall lesson of this post: Carbs are extremely important and are stored in muscles for energy during intense activity!
friday favorite
Women's Running Magazine is my favorite from this week! The women on the cover demonstrates that anyone can run. Runners are not defined by their weight, height, size, race, or anything like that. Anyone can be a runner. If you run, you are in fact a runner. You should not compare yourself to other runners and do what you love for yourself! This girl is definitely and inspiration, and I love how they are finally publicizing this! The message here is to do what you love, and love what you do. Who cares what others think, if you have passion, follow your heart!
Have a wonderful Friday everybody! Remember to do what you love!
Have a wonderful Friday everybody! Remember to do what you love!