It's all relative

April 25, 2024

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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:28.0 (Florida, Jan 2020)

5K: 15:12 (FL, Jan. 2020)

10K: 31:44 (FL, Feb. 2020)

15K: 49:03 (FL, Feb. 2020)

1/2 Marathon: 1:10:34 (FL, Feb. 2020)

Marathon: 2:26:57 (WA, July 2019)

100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Tue, Apr 30, 2019

Slow miles	Fast miles	Total Distance
15.20	3.50	18.70

AM: 10.1 miles

PM: 8.6 miles, with a workout. Workout was 8x800, but I cut it short at 7, since I missed even my "slow" goal. I didn't reach deep to achieve it, but I just didn't have it as can be seen with the slow bleeding out below.

Splits- 2:39, 2:32, 2:35, 2:36, 2:38, 2:40, 2:43, -----

Takeaways- 90 degrees out and summer is definitely here, so I'm not sure how much to read into this one. I am about two weeks away from the marathon in the recovery process, but it's clear I am not recovered. I will likely forego my workout on Thursday and just run some miles instead and then just do something of okay on Saturday so I am ready to rock next week.

Comments

From Eugene on Tue, Apr 30, 2019 at 15:49:10 from 73.58.34.45

Do you find any changes in diet help at high mileage? I'm curious if it helps noticably or if at 100+ mile weeks your body is essentially a caloric furnace.

From Mike on Wed, May 01, 2019 at 07:16:18 from 168.213.5.107

Hey Eugene- absolutely, and its noticeable. Your runs will feel "good" even if you are going easy/are sore. Keeping your macros focused on proteins for recovery right AFTER your runs/workouts/lifting and carbohydrates BEFORE will be the most ideal situation. Fats aren't bad, they just shouldn't be your focus. As far as specific foods, that's different based on the individual and you should stick with what works with your stomach/intestines: for example cheese/dairy products are a poor choice for me personally (even though they are delicious!). Also, my climate I'm in (Florida) requires a pretty high electrolyte/salt content to keep a good water/electrolyte balance for running, so I am pretty keen on keeping the electrolyte amount in my foods high.

The research seems to agree with the above info about protein, carbs, and electrolyte balance. I've cited them below.

Electrolyte balance is essential: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5753004/

Higher protein in take AFTER runs (for higher mileage): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4913918/

Carbohydrates are needed for higher performance endurance sports: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/

From Eugene on Wed, May 01, 2019 at 07:39:33 from 73.58.34.45

Excellent! I wanted to clean up my diet to start off the summer and this looks like great reading material, thanks.

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