Chrissy and Ellen Marathon Training

1.28.2009

Well, it's Wednesday and I think I'm finallly over the hangover from this past girl's weekend. I'm never drinking again except for the wine last night and the happy hour for tomorrow and Tiff's shower this weekend! ha ha. Seriously, it has taken me 4 days to get over that bindge weekend. Anyways, I did manage to do 3.5 miles yesterday and 30 min of cardio and 30 min of weights today. I'm sooooo ready to just run this thing now! Ok that was phrased wrong, I'm no where near ready to run it, but I'm ready to get done with this training. How am I ever going to train for 3 more months. Can't wait to see y'all again this weekend! Happy Running!

1.22.2009

THAT'S HILIRIOUS...CAN'T WAIT TO HEAR THE STORY TOMORROW IN PERSON!!!! I thought you would find this picture of me pretty humurous...This is my funny "3 week" pictures...

http://mail.google.com/mail/?ui=2&ik=76354e7343&view=att&th=11f006a4b0536a45&attid=0.12&disp=thd&zw

Chrissy: I ran 3 miles today and did weights. Funny thing happend while on the treadmill: I fell off it!! I'll have to tell you about it later. It was pretty funny and thank goodness I caught myself on the arm, suffered a minor "rug burn", but my pride was hurt most of all. :) I am so excited about this weekend, I can hardly contain myself. See you tomorrow.

1.21.2009

Chrissy: Well, I did spin this morning, it pretty much took the whole class for me to feel warmed up, so it was miserable. This cold weather really sucks. There is no way I could run outside, but doing those DVD's will really help keep you active. As long as you are not just sitting around those should be great. They will switch your body up too, so you don't get used to one thing and you will burn more calories. I got my 3 mile run tomorrow and weights. I was able to do arms today, so I'll do legs tomorrow. I will do spin nn Friday again. I'm still not sure about this running in the mountains. I am soooooo freakin pumped about this weekend. I finished up all the shopping for it today. I'm not sure how I managed to spend so much money, but oh well! We have a lot of fun stuff. See you on Friday!! Can't wait!!

Week 3

Ellen- Week 3 Well...I do have to say that I have switched my week up a little due to cold weather. 2 days ago I ran 3 miles and yesterday I did this 60 min. dvd for legs with Nick. It kicked my ass...its called P90X...and that is what Nick is doing for 90 days. I really liked it...I'll have to tell you about it later...anyway, I am back to my rest day. Since I have to work tomorrow, I might just do another dvd and rest up for weekend. I am going to get up and run. If it's snowing...that might be different. Anyway, 2 more days!!!!

1.20.2009

Chrissy: 3rd week: I have pretty much stayed on schedule. I didn't workout on Monday, so I'll workout on Friday (my normal rest day). I'm going to repeat this week for the most part. I want to feel really comfortable with the 3 mile run and we have 4 extra weeks to put in there somewhere. I don't think I'm as pumped about running in the mountains as you are. I'm definitely not going to try and over do it with the hangover I'm expecting. :) If it's cold as crap, I certainly wont be running outside. It's hard to believe we still have 3 months left of training. I feel like we have been training forever. I'm going to get new shows either this week or next because I think I've worn these out. I have been working out in them for about a 1 1/2 now. I've got spin tomorrow and probably Friday. I did 3.5 today, but I'll probably only do 3 on Thursday and weights. See you on Friday!

1.18.2009

Just finished Week 2! My week was really tough because of the cold weather. I am getting really pumped about running in the mountains next weekend! I am also going to repeat this week's training but try to make it 4.5 miles on my long run. I have also been so slammed at work that I haven't had time to write. I have written THREE contracts this week! YAY!!! I can already see my arms getting toned. I am rigorously following the program. BTW- got great news...NICK FOUND MY I-POD!!!!!!! I now get to listen to my music...and I FOUND MY NEW BRITNEY CD TODAY!!! That means my run...starts with Womanizer tomorrow! I think it will be a lot easier when I have fun music to run to. I hope you had a great weekend and hope to talk to you tomorrow. Again, I have been staying at work late and working from home until 10 every night. Can't wait to see you on Friday!

What to eat

What to Eat Before Running

Written by Olympian Jeff Galloway

Posted Jul 25, 2008

I’ve never seen a runner die of starvation during a run. While I’ve observed runners get nauseous because they ate too much, many suffer from low blood sugar and run better when they have the right snack, appropriately timed before exercise. In this article I will offer tips on how to tell if you are having problems due to eating too little or too much, with suggestions about correcting the problem. In most cases, the solutions are simple ones.

Nutritionally, most runners don’t need to eat anything before a workout. It usually takes at least 36 hours for a food item to be digested, delivered to the cells, assimilated, and available for use during exercise. So eating right before a run is not going to deliver vitamins, minerals, protein, etc. for use during that workout.

Eating can lead to nausea… or worse. Most of the eating-related problems that I hear about are due to eating too much, or eating too soon before running. If you are having nausea, you should make a list of what you’ve been eating. Some foods will take longer to digest, and/or cause digestion problems. If you do need to eat something, follow the guidelines below.

Low blood sugar level (BSL) can lead to low motivation, low energy, and reduced performance. If you have a tendency toward this problem, you need to adjust your eating plan. As you find the right timetable, the right quantity of each snack and the food items that boost your BSL without causing nausea, problems will be eliminated. Many adult runners suffer from low BSL – especially those who run in the afternoon or evening. Those who are prone to this problem will be more motivated to exercise, will feel better during exercise and may experience a faster time in races when a low BSL is boosted correctly.

Your body usually adapts. It is common during the first two years of running to experience nausea when eating two or three hours before a run. But as you continue to run, your system often will adapt to the challenges.

If you tend to have nausea when working out or racing in the morning, don’t eat a large meal the night before, and don’t eat much after 5 p.m. the evening before the workout.

Don’t eat much, if anything, for breakfast if you exercise in the morning. If you suffer from low BSL later in your workouts, drink four to eight ounces of a sports drink with a little protein (like Accelerade) about 20-30 minutes before the workout, and/or use a gel-type product during the second half of your run while sipping some water.

Those with very sensitive digestive systems should avoid eating solid foods altogether for three to four hours before an afternoon workout. Experiment with liquid snacks, sports drinks and energy bars, in limited quantity, to maintain BSL at manageable levels.

Foods to avoid for several hours before races or workouts: fried or high-fat foods, foods with a lot of fiber or a high percentage of protein, dairy products, or any foods that tend to cause individual digestion problems.

Limit the quantity of your pre-run snack, and drink some water with it. Among the runners I’ve worked with who have consumed sports drinks during long runs, a high percentage experienced nausea – but did not with water. There are some additional race countdown suggestions in my books available at www.RunInjuryFree.com.

If you tend to have low BSL

Most runners with whom I’ve worked who have low BSL in the morning have found that oatmeal or the original version of PowerBar have worked best to stabilize BSL during at least the first half of the run.

Runners with low BSL in the afternoons should try to eat more frequently in the afternoon – about every two hours. This allows them to reduce the quantity of each snack.

Keep track of snacks that have kept your BSL at good levels, and replicate the schedule leading up to and during your runs, especially those in the afternoon or evening.

Try ingesting some BSL booster foods (gels, energy bars, gummy bears, sports drinks) with water during training runs when BSL starts to dip. The average intake during a long run, among the folks I’ve tracked, is 35 calories per mile, starting three to four miles into a run, with three to four ounces of water.

Write down what you eat, your successful schedule, fine-tune it, and you should gain control over your eating problems.

Olympian Jeff Galloway has coached over one million runners through his fitness schools, Tahoe/beach retreats, training programs, consultations and books. For more information visit www.JeffGalloway.com.

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