Day 222, 143 To Go

August 10, 2013

It is Saturday and I have again waited until the end of the day to run.  Its not like I was that busy, unless you consider a trip to BJs, Wal Mart, and Target being busy.  I call it a waste of a Saturday.  Sure, we need to eat and we have to buy our food somewhere, but why can't someone else do it?  I need a personal shopper (and someone to pay for said shopper) to make my life easier.  When I lived in CT, the main grocery chain was Stop n' Shop and they had a service where you could order online and have it delivered.  I never used it, but it seemed really cool for us lazy folk.  I suppose us lazy folk don't usually have the money to pay for these services.  Life is cruel sometimes!

Since we are talking about food, why not discuss rule #16 from The 25 Golden Rules of Running from Runner's World magazine.  Here it is...

16. The Refueling Rule
Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.

"You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle," says Nancy Clark, R.D., author of Food Guide for Marathoners. "Ideally, the carb-protein ratio should be 4-to-1. Some examples would be 150 to 300 calories of low-fat chocolate milk, a recovery-sports drink, flavored yogurt, or a bagel and peanut butter."

The Exception: Immediate refueling is less important if you aren't running hard again within 24 hours.

This one is important, but not always the easiest rule to follow.  Sure, you would think that you are hungry after a run, and that is usually the case.  The problem is that the 30 - 60 min rule doesn't take into account your travel from your workout, your shower, your kids, making the food and a bevy of other life interruptions of this damn rule!

I have heard this rule in many forms.  Some say you should eat NO later than 45 min after your workout to others who say as long as you eat within 2 hours you are fine.  This rule seems to split the difference and go for 30 - 60 minutes. 

All in all, this is an important rule especially if you want to have a good workout in the upcoming days.  If you don't refuel properly you end up not having the energy you need or your muscles will not properly repair themselves and you may end up being sore or just weak.  Another key to this rule is the calories.  You don't want to workout hard and them throw it all away by eating a Big Mac!  One of the best after workout meals is a cup of chocolate milk.  If you use skim milk, you can make it a 16 ounce cup and you will just about hit your 300 calorie quota.  And nothing hits the spot like a tall glass of chocolate milk!

If you know you will not be able to get to a meal at home within this time, plan ahead and bring a sandwich or a granola bar or protein bar.  Keep in mind the ratio of carbs to protein (4 to 1).

Here are my numbers for this evening:

Time: 25:00

Distance: 2.66 miles

Pace: 9:24/m

Max Pace: 5:30/m

Calories: 279
Avg HR: 125

Max HR: 160

I took it easy today except for a 200 meter stretch where I opened up.  Honey was rolling with me and I wanted to stress her out a bit and see if she could keep up.  She could, of course.  She is on wheels!  I also felt tight and slow and I wanted to prove to myself that I could loosen up.  And I did.  It felt very liberating!  The sad part is that I felt like I was flying and I was still a minute slower than the average pro marathoner's pace for an entire marathon.  Crazy.

Run for Life!!