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  1. #1
    Dullahan's Avatar
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    Do i understand this correctly??

    Hi i have been reading about burning fat instead of glucose when i am running. Do make sure that i do this then i cant exceed 75% of my heart rate. Now that is something i would be able to achieve when i do a long run. But what about the runs i do quickly like the 5 and 10 km. Where there is a good chance that i will be hitting 80% of my heart rate. Should i carb up on these days and keep the fats low? At the min i am eating about 80 grams of carbs a day and my stamina is gone. If i eat alot more calories during the day will this help. Currently hitting 1800g a day. I am in weight loss mode.

    I am starting a half marathon training plan in 3 weeks and want to get as much info as i can so know what i am doing from the nutritional point of view and that im not bonking during training. If i was to up my carbs to 150 - 200 a day when i am doing intense exercise would this benefit me more?

    I am confused all the help will be appreciated.
    Last edited by Dullahan; 01-31-2011 at 09:16 AM. Reason: Grammer error
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    if eating carbs helps keep your energy up for 5k or 10k runs, then carb up. just make sure you're eating the right carbs...go with sweet potatoes or squash or something like that. eat them before a run for more energy.

    i don't think you actually need to carb up for a run that long, though. maybe for a race if you are trying to beat a previous time, but if you're just training those distance are short enough where you body should do just fine working off of fat stores.

  3. #3
    Dullahan's Avatar
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    Yeah i know what you are saying Primalrob but it takes alot more thinking when primal than it does when CW. I think it will be trial and error for a while. I am going to do the puke test to find out my MAX hr then do some maths and hopefully that will work.

    Thanks
    It is not what we take up, but what we give up, that makes us rich.
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    Karma's Avatar
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    Read the paleo diet for athletes by Loren Cordain and Joe Friel. You will need to up your carbs and your recovery nutrition will be critical. Also read "Metabolic Efficiancy" by Bob Seebohar. I have several clients who are trianing for all distances of races from sprint triathlon to two Ironman races in 4 months. I have been following both books myself since October and have been please with the results, I'm leaning out and getting stonger.

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    Dr. Bork Bork's Avatar
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    I just did a 5k on Saturday and had some plain greek yogurt with strawberries beforehand. Got me through just fine! Dunno if that info helps at all.
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  6. #6
    runnergal's Avatar
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    You absolutely do NOT need to carbup for a 5K or 10K TRAINING run. If overall your carbs are low you will probably choose to carb up for a race in which you are aiming for a great time.

    If you are still in transition it is just going to suck period for awhile. Afterthat you can play around with selective carbing. I find that intervals and other hard runs feel like crap but are not really significantly slower than if I eat carbs prior to the run.
    MTA: because it is rare I dont have more to say

    "When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - my daughter Age 7

  7. #7
    ribeye's Avatar
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    I don't personally need to carb up for 5k or 10k. I did a 10 mile race last weekend and didn't carb up for that either. I'm currently in training for a half marathon. If I stay in the sub 75%HR region I find I can just keep going. Having said that I haven't got to half marathon distance yet

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    Dullahan's Avatar
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    Runnergal and ribeye how many carbs fat and protein would you eat a day?
    It is not what we take up, but what we give up, that makes us rich.
    Henry Ward Beecher

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    ribeye's Avatar
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    I'm not sure as I don't count. My usual day's eating will be 4 pieces streaky bacon, 2 eggs scrambled and 1 grilled tomato for breakfast. I'll then have either the same for lunch or have a salad, whatever is easier or have nothing if I'm not hungry. For dinner I'll have meat (steak/pork/lamb) with whatever veg I have which is usually Brocolli, spinach, chard or carrots. I snack on home made biltong (a bit like jerky) and maybe a handful of cashews. Most nights I have 2 squares of 85% chocolate. The only things I drink nowadays are water and decaff coffee with milk.

  10. #10
    runnergal's Avatar
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    It depends on my current goals. I am still trying to marathon train, but currently am battling 20 post car accident pounds (and I wasnt the lithe and runnerly physique you might envision from a runner...I'm usually described as "you look...uh....strong") and some inflammation and insulin resistance so those come first.

    Right now I am running anywhere from 50 to maybe peak just over 100 g of carbs a day (I dont count, but occasionally I spot check). Most days I have about 60-70 g from vegetables ( I eat a lot of red peppers, carrots, and tomatoes) and nuts and sometimes greek yogurt (although I have kind of dropped that now that I am through the craving phase). After a long run I might have a half banana or some berries and a few times a week I have some sweet potato. I am running 40-45 miles a week, doing 2 LHT sessions and at least one sprint session on the elliptical.

    A couple months from now I may up that to around 150 g as I try to sharpen a bit. My runs are a bit draggy at times and I decided not to race this month as I think I have a lot of fitness to regain before I could be ready to gauge my progress. In a couple months time I will also probably be in the 50-60 mpw range depending on a few other factors.

    I'm not 70% fat like some are around here. I probably run 50-60% though. I gave up on trying to forcefeed myself fat. I dont eat lowfat for sure, I use coconut milk and butter and bacon and coconut oil and salad dressing and lots of avocados. But I tried adding extra fat to my breakfast and felt ill all day.

    I eat probably 150-200 g protein a day, way more than necessary, but I feel good so I am not fighting it.
    Last edited by runnergal; 02-02-2011 at 09:26 PM.
    MTA: because it is rare I dont have more to say

    "When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - my daughter Age 7

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