Oh my word I feel like I have been eating all day!
I was very conscious of the 10 miler planned after work, so I packed extra snacks and actually made sure I ate them.
(Extra’s in bold)
Breakfast- porridge + PB + dried cherries
Snack- 2 clementines, nakd cocoa mint bar, small box of almonds, brazils and choc cranberries (10g of each)
Lunch- Sandwich with cream cheese and roasted peppers, an apple
Snack- Pear, clif bar
Mid-run fuel- clif bloks
Post run- Kara coconut milk with sprinkle of nesquick
Dinner- Green mountain! (Spaghetti with pesto, courgette, peppers, cheese.)
To be continued… (later this evening! )
Honestly! Usually my long runs are at the weekend, so I have time to eat extra food! Fitting it in to work was hard as obviously I cannot eat while teaching, so there are only small times in the day (I can now eat a sandwich and apple in 10 mins which for me is good as I eat very slowly indeed- although this did not help the run today as I could still kind of taste the bread- not good!).
So I was nervous all day, it was on my mind. I changed quickly and headed out the door before I had time to change my mind. I had a good old Adam and Joe podcast (from 6 music) to cheer me along- I managed to not laugh out loud (mostly). The first 2 miles were tough, the 3rd mile something went wrong as I slowed down loads (and it was not even uphill) but then out came the clif shots to work their magic (possibly psychological)- I had one at 4, 6 and 8 miles and they helped. All in all 10 miles took me 1 hour 47 minutes- I was relieved to have finished under 2 hours, and actually my pace was under 11 minute miles, which is not bad for such a long distance.
I am pleased I managed it, and apart from the 3rd mile I kept a pretty constant pace, even on the horrible long slow hill. I am also pleased that my runs were moved about as I think tomorrow being a rest day is more ideal than having to run 6 miles following on from this.
Question- According to WLR today I have had 32.5g fibre already- I have read before that over 35g (?) starts to hinder the amount of nutrients your body can absorb. So what to eat to up the calories without having crazy amounts of fibre? (And this was without any pulses in my food diary- rare for me). I don’t want to resort to sugary things …
Sounds like a good run 🙂 I’m lucky that I have a desk job so I can nibble away all day, although sometimes that’s not such a good thing.
I eat loads of fibre too (although don’t know the figure) so I’m interested in any informative comments you get.
Well done on that run! I’m worried now as although I don’t track my macros I know I must eat loads of fibre – hopefully my green juices will help get nutrients in without the added fibre! I’m not sure whats lower fibre and higher calorie, perhaps more healthy fats? 🙂
Wow! Such a fab run. I had no idea that eating so much fibre can have negative effects. I’m sure I eat way more than I should…oops!
I hate hills! Well done on your run. It sounds like you’ve had some tasty food today and I agree about running making you hungry. I have never heard that about fibre.
Heyy, I haven’t commented before but I came across your blog from Laura and Jemma and I’ve found your posts interesting so thought I’d say hello!
Really well done on your run! In terms of fibre, I learnt that having a high fibre consumption is good because it holds foods in your stomach for longer which allows your body to fully absorb all the nutrients but some people think that excessive consumption of phytate (an acid found in many fibre rich foods) can prevent the absorption of calcium, iron and zinc. So basically you have to make sure that if you eat a lot of fibre, you have to make sure that you’re also getting enough of these and you’ll be fine! I would go down the added protein/healthy fat route though for snacks i.e. more peanut butter, hummus, blocks of cheese, nuts.
I’m afraid that I can’t help at all on the fibre question as I’m rubbish about tracking macros!
I just wanted to say a huge well done on doing such a long run after work. That really does take dedication. I really must try those CLIF shots too..
Rosexx
I didn’t know that about fibre… would healthy fats not be the way to go? Like pb, coconut oil, nuts etc…?
Well done on the run – I did 10 last night too.
I think you’re spot on with the shot bloks/gels. I’m certiain they have a great placebo value – but I’m happy to benefit from that.
Interesting on the fibre, both from your question and Nicky’s response. I used to be comfotably over 30g every day – usually nearer 40 as typical and just assumed that was a good thing. Starting the day with all bran and a banana made high numbers inevitable and some days I’d top 50g comfortably.
My diet is a little different now at 25g – 35g a day so maybe I’m in the right zone?
Thanks guys- Nicky that is interesting about it only affecting certain nutrients- I will keep an eye on that.
I suppose the healthy fat is the way to go,as you only have small portions (I just checked and average pb is about 7g fibre per 100g).
I agree Rob- the clif shots are tasty so I dont mind if it is a placebo! PLus they must actually give some energy eventually so they will help on the really long runs 🙂
What a great run! It’s so hard running long distance after a long day 🙂
deep respect.
I had every intention of a run after work on Saturday but during the short drive home I managed to talk myself out of it!
and nuts.
that is what sprung to mind – brazil nuts are a great way to snack without sugar 🙂
Well done on the run! That’s great going for a work night.
And two words for you: nuts and seeds 🙂
Well done on the run! I always find that having a little fuel (such as the shot blocks, or dates as I often use) improves my run if its not going great. I don’t know if its psychological or not though!
Tracey- maybe next week? 🙂
Flo- I think the fuel helps on both counts and they are tasty too!
Alison- nuts and seeds are indeed good- I did have some but I could always add more- I have a nice bag of pumpkin seeds at the mo waiting to be snacks!
Laura- thanks 🙂 I will remember that the next time I lose confidence.