At last! I'm finally getting to grips with all the websites and technologies that are available to help me with my training. Like twitter, I signed up for Fetch everyone a good 18 months before I actually started to use it. I just didn't have the motivation to figure out how it worked.
Until now, my training log was strictly low-tech - scribbled in diaries or on bits of paper. Not any more! This week I finally succumbed to the lure of Fetch everyone's gadgets and gizmos and put it all online. The site is great - I've mapped out a few runs that I do regularly, uploaded some recent runs from my Garmin, logged recent race times and prepared a plan for the next four weeks training.
The trouble is, I'm now addicted. Between Fetch Everyone, Facebook, emails and this blog, not to mention work, I've been sitting on my bum for an unhealthy number of hours every day. How do you know when to stop?
To compensate, this week I joined my local running club and I've also started daydreaming about entering a marathon later in the year. I swore I'd never do another one after being unable to walk for days after the last time, but it's been four years now and I'm in the mood for a challenge. I think I'll get next week's 10k out of the way first though.
Wednesday 22 April 2009
Monday 13 April 2009
Are carbs evil?
Whilst browsing B's cycling magazines, I came across an(other) article about the potential benefites of a reduced carbohydrate diet. Apparently, Team Garmin-Slipstream are following a modified version of The Zone, designed to reduce inflammation and promote recovery. This is controversial given that for years athletes have been advised to get most of their energy from carbohydrate. Brands like Lucozade and Gatorade have been built on a mountain of scientific evidence that backs the importance of carbohydrate for athletic performance.
The people at Cycling Weekly seem to have really bought into the idea that a different way of eating - focusing on protein, vegetables, fruit and nuts for most of the day whilst continuing to use sports drinks immediately before, after and during training - could be optimal for reducing inflammation and promoting recovery. I'm not convinced by Dr Loren Cordain and Joe Friel's Paleo Diet - eat like our ancestors, who foraged for seeds and berries, barbecued the occasional buffalo... then popped down to their local supplement store for a few energy gels and a jumbo tub of whey protein(?) -but I can see the potential benefit of limiting refined carbohydrates like white bread, cereals and processed sugary drinks in favour of whole-grains, lean protein, essential fats and, of course, lots of fruit and vegetables.
Surely it's all about balance. It has got me thinking though - a quick scan of our cupboards flagged up our over-reliance on carbs: bread, bagels, cereal, oat bars, potatoes, pasta and juice. I've spoken before about not eating enough protein and wonder if my carb (over)loading could be one of the reasons why my injuries seem to take so long to recover from. Could it be possible that a move away from the traditional focus on carbohydrate could be beneficial for sport? I guess the jury is still out - until now, much of the research on reduced-carbohydrate diets has focused on treating obesity.
A recent article in the New England Journal of Medicine indicated that over 2 years, diets containing a range of proportions of carbohydrate versus protein were all similarly effective in reducing weight and risk factors for diabetes and heart disease - they key appeared to be limiting overall energy intake. The authors suggest that diet composition should be tailored to suit individual and cultural preferences.
I could never cut out carbohydrates completely. I couldn't even ban them after 5pm (what's that all about?). But I'm starting to think about experimenting with shifting the balance a bit. I'll certainly be watching how Team Garmin-Slipstream get on in this year's Tour de France.
The people at Cycling Weekly seem to have really bought into the idea that a different way of eating - focusing on protein, vegetables, fruit and nuts for most of the day whilst continuing to use sports drinks immediately before, after and during training - could be optimal for reducing inflammation and promoting recovery. I'm not convinced by Dr Loren Cordain and Joe Friel's Paleo Diet - eat like our ancestors, who foraged for seeds and berries, barbecued the occasional buffalo... then popped down to their local supplement store for a few energy gels and a jumbo tub of whey protein(?) -but I can see the potential benefit of limiting refined carbohydrates like white bread, cereals and processed sugary drinks in favour of whole-grains, lean protein, essential fats and, of course, lots of fruit and vegetables.
Surely it's all about balance. It has got me thinking though - a quick scan of our cupboards flagged up our over-reliance on carbs: bread, bagels, cereal, oat bars, potatoes, pasta and juice. I've spoken before about not eating enough protein and wonder if my carb (over)loading could be one of the reasons why my injuries seem to take so long to recover from. Could it be possible that a move away from the traditional focus on carbohydrate could be beneficial for sport? I guess the jury is still out - until now, much of the research on reduced-carbohydrate diets has focused on treating obesity.
A recent article in the New England Journal of Medicine indicated that over 2 years, diets containing a range of proportions of carbohydrate versus protein were all similarly effective in reducing weight and risk factors for diabetes and heart disease - they key appeared to be limiting overall energy intake. The authors suggest that diet composition should be tailored to suit individual and cultural preferences.
I could never cut out carbohydrates completely. I couldn't even ban them after 5pm (what's that all about?). But I'm starting to think about experimenting with shifting the balance a bit. I'll certainly be watching how Team Garmin-Slipstream get on in this year's Tour de France.
Sunday 5 April 2009
Personal worst
It's not often you hear anyone saying they've achieved a PW. I'm really happy to say that's what I did this morning. The Edinburgh Half Marathon was my first for two years and the first road running race that I've done since I fractured my ankle. Part of me hoped that I'd finish close to the time I'd achieved two years ago but my main focus was just making it to the end.
My whole leg has been bothering me for the last couple of weeks so I went for a much needed massage on Monday (more ££ - eek!). Apparently my ankle ligaments haven't 'forgiven' me yet and it will take a while longer to get back to full fitness.
In the meantime, I plan to train and race as much as I can but listen to my body and take rest when I need to.
So today was very much about just getting round the course, seeing how long it took me, and giving myself a benchmark - a time that my body can currently manage - to work on and improve from.
I found the last few miles really, really difficult. My hamstring was stinging, my achilles ached and I could even feel it in my knee. This wasn't helped by a fairly strong breeze in my face! But I made it to the end in 2 hours and 1 minute and still felt that familiar surge of adrenaline and achievement that you get from crossing a finish line. It was a full 12 minutes slower than my PB but, if I've done that once, I can do it again.
I've reached the end of my training plan too so, after a well-deserved couple of days rest, I'll set myself some new goals and figure out how to work towards getting that time down.
My whole leg has been bothering me for the last couple of weeks so I went for a much needed massage on Monday (more ££ - eek!). Apparently my ankle ligaments haven't 'forgiven' me yet and it will take a while longer to get back to full fitness.
In the meantime, I plan to train and race as much as I can but listen to my body and take rest when I need to.
So today was very much about just getting round the course, seeing how long it took me, and giving myself a benchmark - a time that my body can currently manage - to work on and improve from.
I found the last few miles really, really difficult. My hamstring was stinging, my achilles ached and I could even feel it in my knee. This wasn't helped by a fairly strong breeze in my face! But I made it to the end in 2 hours and 1 minute and still felt that familiar surge of adrenaline and achievement that you get from crossing a finish line. It was a full 12 minutes slower than my PB but, if I've done that once, I can do it again.
I've reached the end of my training plan too so, after a well-deserved couple of days rest, I'll set myself some new goals and figure out how to work towards getting that time down.
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