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Sub-3:00 is a must. I'm like a horse with blinders on. with a good chance of being chased down. Those who think they can win would rather ration their resources and make a push in the Newton hills or later.
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3 Enter your exercise At the bottom of your diary page jot down your workout for the day and note the time Or if you prefer you can record your exercise chronologically alongside your food and drink list
4 Add extras Recording bits of additional information can be helpful in assessing your diet and performance problems For example I often ask athletes to note when they wake up in the morning and when they go to sleep since rest plays a crucial role in performance You can also note feelings of hunger during the day which is especially helpful if you're interested in dropping a few pounds Analyze This
Once you've recorded everything it's time to interpret the data Here are the top five factors to keep in mind when analyzing your food diary as well as some pointers on how to solve problems:
1 Number and spacing of meals The timing and number of your meals have a big impact on how you feel and run For example skipping a meal or snack a few hours before you run may explain why you tend to fade toward the end of your workout When assessing a food diary I look for at least five eating "episodes" in a day-the standard three meals and two snacks or five mini-meals that consist of about the same number of calories Eating every few hours is best for keeping energy levels high
Improvement strategies: Adjust your diet so that you eat a morning meal a snack or mini-meal about 2 to 3 hours later then lunch or a mini-meal in another 2 to 3 hours and so on Aim to eat a majority of your daily calories before dinnertime to guard against evening bingeing
2 Protein sources You should be meeting your body's protein needs by choosing quality protein sources throughout the day A diet that includes lean meats fish low-fat dairy products soy and other beans can make the difference between staying healthy and regularly battling illness and injuries Remember training boosts your protein needs by about 50 percent so you need to consume quality protein at each meal For example: a cup of milk or soymilk at breakfast soy nuts for a snack a bean burrito at lunch and a 3- to 5-ounce serving of grilled fish for dinner
Improvement strategies: Scan your diary for protein sources and note the meals that typically skimp on protein Breakfast and lunch are often the culprits They easily become protein-free meals for runners because we often opt for carbohydrates-bagels toast or muffins Simply add easy-to-fix sources of protein to your daily meals such as cereal toppers of yogurt or soymilk sandwich fillings of tuna or soy burger and pasta or soup extras such as canned clams or pre-cooked chicken
3 Fruit and vegetable total Eating enough fruits and vegetables every day fuels your body with needed fiber carbohydrates vitamins minerals and powerful antioxidants crucial for intestinal health muscle performance and protection from injury I recommend at least five to seven fruit and vegetable servings daily with at least two pieces of fresh fruit eaten in the morning and two servings (1 cup fresh or 1/2 cup cooked) of vegetables at lunch This adds up to more than half the necessary intake by midday
Many runners who skimp on produce think their daily vitamin pill will cover any dietary shortcomings It won't No supplement contains the wealth of phytochemicals found in fresh fruits and vegetables
Improvement strategies: Look for opportunities to consume more produce Following a workout grab a few pieces of fruit or a bottle of fruit juice for a recovery snack Substitute fresh or dried fruit for sweet treats such as cookies or candy and drink tomato or vegetable juice rather than soda or latte
4 Carbohydrate count You need to take in at least 300 to 400 grams of carbohydrate per day for endurance and speedy recovery and that number increases if you run high mileage Besides fruits and vegetables whole and refined grains supply large amounts of carbohydrate so I recommend at least 8 to 12 servings of grain products eaten throughout the day (particularly after a workout) This may sound like a lot but many runners already meet this minimum-thanks to generous serving sizes A typical pasta "serving" at a restaurant is equivalent to three or four nutritional servings
At least half of your daily carbohydrate intake should come from whole grains such as brown rice cooked barley or whole oats and whole-grain pasta and bread These foods supply good doses of fiber as well as phytochemicals that act as antioxidants to help ward off age-related ailments
Improvement strategies: Look at your bread pasta and grain selections and work at substituting whole grains for refined versions For starters try whole-grain breakfast cereal and whole-grain bread Opt for combination foods that include grains Examples: barley-vegetable soup chicken and brown rice casserole or pasta salad with vegetables and tempeh To gauge your carbohydrate intake view each plate of food as a clock face and dish up 40 to 45 minutes of carbohydrate foods The remainder should comprise protein sources
5 Fluid figures Ample fluid intake is a must for top-notch performance as well as for keeping skin supple and joints lubricated Your exact fluid needs depend on many factors such as the number of calories you burn daily your workout conditions (heat and humidity) and the amount you sweat At minimum I recommend 4 cups of fluid per every 1000 calories consumed Most of this fluid should be water sports drink low-fat milk soymilk fruit juices and herbal teas
Limit your intake of caffeinated drinks and avoid fruit-flavored drinks and sodas All too often food diaries reveal scanty water intake and excessive consumption of sugary drinks Note that "watery" foods such as fresh fruits and vegetables also contribute significantly toward fluid intake
Improvement strategies: If you fall short on fluids try starting your day off with a 12-ounce glass of water Tote a water bottle with you to work and make sure you take in fluids during all meals Before each workout drink 2 cups of fluid and then 1/2 cup during every 15 to 20 minutes of exercise Finally drink 8 to 10 ounces of fluid before going to bed Tags: ProteinHealthy Food But unlike a training log, Think about it this way: When you know how to moderate how much you drink,nike footballboots,k. Repeat,blue nike blazers low, for a total of two reps each way and about 45 seconds. who took off sprinting.
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