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Author Topic: DTSMA68's Running and Cycling  (Read 1671 times)

Offline DTSMA68

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DTSMA68's Running and Cycling
« on: May 05, 2010, 09:39:30 AM »
If I run a 5K race on a Saturday morning, 05/15/10, at 8am, what should I eat the day before and in the morning of the race around 6am? On a SAD diet, I was running 5K racess between 21:30 - 22:15. I would usually drink Lance Armstrong's FRS Energy Drink two hours before the race. I was thinking about continuing with that practice or maybe taking a GU gel. I also thought about an orange and banana, but I want the best performance possible from my intake. It could be my cheat meal for the week.

Any ideas?

Thanks, Rob
« Last Edit: May 05, 2010, 10:17:01 AM by DTSMA68 »
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5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #1 on: May 05, 2010, 10:21:03 AM »
I found some suggestions on Google:

-Applesauce and Protein Powder

-Baked Yams mashed with Protein Powder, nuts, and cinnamon

-Two hard boiled eggs and a small apple

-Unsweetened Coconut Water

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5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline Wlfdg

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Re: DTSMA68's Running and Cycling
« Reply #2 on: May 05, 2010, 10:57:28 AM »
In Paleo for Athletes there is a whole section that outlines pre-event fueling.

Prior to early a.m. training or cycling I like a banana or piece of cantaloupe and an egg fried in coconut oil.
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Re: DTSMA68's Running and Cycling
« Reply #3 on: May 05, 2010, 11:57:04 AM »
 In terms of bicycling training/racing I`ve found that a normal breakfast (3 hours before start) is fine. Typically scrambled eggs with some veggies(think cheeseless omelette) and some additional protein. Topped off with a piece of fruit.

 About an hour from the start I`ve had good results with applesauce, blueberries, ground flax, protein powder with some coconut milk and cinnamon. I premix it at home and eat it during my race prep. I also use it for post race recovery but usually add a banana. I find it digests easily and doesn`t make you feel like you have a cannonball in your belly.
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Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #4 on: May 05, 2010, 01:08:43 PM »
Thanks to both of you.
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5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #5 on: May 06, 2010, 08:03:31 AM »
Last night 05/05/10 - rode the bike 60 minutes or 18 miles

This morning 05/06/10 - Intervals
Ran 1 mile warmup
400m - 1:36
400m - 1:37
400m - 1:38
400m - 1:37
400m - 1:38
400m - 1:36
1 mile cool down for a total of 3.5 miles.
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #6 on: May 07, 2010, 09:05:34 AM »
Rode the bike 60 minutes or 18 miles this morning. Tried to keep a 90-100 cadence. Heard that a high cadence is good for running.
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5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #7 on: July 20, 2010, 09:01:18 AM »
Restarting my workout journal.

07/20/10 - Tuesday - Wt. 166.1 lbs

Ran 9 miles in 1:15:22 at a 8:22 mile pace with the last half mile at a 7:45 mile pace.

It must have been about 100% humidity and 80 degrees, but I loved every minute of it. I rather run in the heat and humidity over cool weather. My muscles seem to move better. I love racing in it too.

Lost about 4-5 pounds during my run and I think my shoes caught all of it. They were drenched.

My next 5K race is towards the end of August and then they happen weekly. My best time last year in the 5K was 21:35 and this year it's 22:41, but it's coming down fast. I was off over the winter due to an injury.

I have ran six 5Ks already this year. I usually run about 15 of them.
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5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #8 on: July 21, 2010, 05:11:48 AM »
07/21/2010 - Wt. 164.4 lbs - Wednesday

Ran 5 miles at around 40-42 min. - No GPS today. Going to try 6 on Friday and 5 on Saturday for 25 miles for the week, and then hold it there for several weeks. Thinking about running the Blue Moon Half and Holiday Half.

Aslo, running a bunch of 5Ks this fall.
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #9 on: July 22, 2010, 08:24:05 AM »
07/22/2010 - Wt. 163.6 lbs - New loss .8 lbs - Thursday


6:30am - 20 miles bike ride - average speed: 17.1
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #10 on: July 23, 2010, 06:46:47 AM »
07/22/2010 - Wt. 164.1 lbs - Friday

7:00am - Ran 5 miles tempo (mile 1 = 8:20, mile 2 = 7:57, mile 3 = 7:42, mile 4 = 8:07, mile 5 = 7:57). (40:04 / 8:00 - OA) It's hot this morning.
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #11 on: July 24, 2010, 11:40:36 AM »
07/23/2010 - Wt. 164.4 lbs - Saturday

7am - Ran 4 miles (33:06 / 8:17) Ran the 1st two at 8:30 and the 2nd at 8:15. Finished the week with 23 miles.
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #12 on: July 27, 2010, 07:45:30 AM »
07/25/2010 - Sunday - Rest

07/26/2010 - Monday - Rest

07/27/2010 - Wt. 164.6 lbs - Tuesday

6:45am - Ran 10 miles easy.
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #13 on: July 28, 2010, 07:33:10 AM »
07/28/2010 - Wt. 162.6 lbs - Wednesday

6:45am - Ran 4 miles easy.
 
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

Offline DTSMA68

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Re: DTSMA68's Running and Cycling
« Reply #14 on: July 29, 2010, 07:00:56 AM »
07/29/2010 - Wt. 162.8 lbs - Thursday

5:40am - Banana and Protein Pre-Workout Shake

6:00am - Jack3d (Non-Paleo)

6:45am - Rode 20 miles on the road bicycle.
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++Paleo with dairy++
5'11", 43 y/o, male, 30-32 waist
5K Personal Record on Paleo: Oct. 9, 2010 - 21:00
Old Stats at my heaviest: 42" waist and about 225 lbs.

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Re: DTSMA68's Running and Cycling
« Reply #14 on: July 29, 2010, 07:00:56 AM »

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