Just 87 days until the big show, my training is starting to kick into a higher gear. Hooray! So excited already 🙂
So far, I’m loving (mostly) every second, even the not-so-speedy runs that leave me sucking more wind than I would like (usually due in part to my “arched” nemesis, Cat Hill). Hehe.
Case in point: Tuesday’s 7 miler. The run started out well, with a handful of fartleks thrown in the middle, but sometimes, even basic speedwork like this just poops me out. I barely made it up Cat Hill (which mercilessly occurs near the end of my weekday CP runs) and through the end of the run. UGH.
This morning’s 7.5 miler was much more pleasant and I kept my pace easy, with a few strides thrown in at the end.
One thing I’ve noticed for sure during the past couple of weeks – I am a ravenous beast.
Case in point: Tuesday’s food consumption.
Breakfast was the usual cereal (TJ’s Twigs, Flakes & Clusters/Kashi Go Lean) with organic strawberries and almond milk.
And two giant mugs of coffee (TJ’s Dark Roast) while checking e-mail at home.
Thankfully, work is always busy and lunchtime occurs quickly! Crunchy natural PB/blackberry jam on sprouted whole grain bread, cherries and a Fage 0% Greek yogurt.
Afternoon snackage is always a must. By 3:30 p.m. I needed an organic gala apple.
This was closely followed by a new trail mix picked up at TJ’s – Sweet, Savory & Tart Trek Mix.
Peanuts, cashews, almonds, dried cranberries, golden raisins and peanut butter, chocolate and white chocolate chips. SO good – this stuff is almost dangerous.
Trail mix is often a bit up there in calories, but to me it’s super filling and a good source of “good” fats (mono/poly-unsaturated fats). It’s also a great (and delicious) way to get in some extra calories that are necessary with increases in mileage. I still try to enjoy just a handful or two – everything in moderation!
Dinner was another delicious quinoa dish (nope, not sick of quinoa just yet!) – red quinoa, grilled chicken breast, yellow squash, zucchini, green bell pepper, grape tomatoes, mixed greens and some balsamic vinegar.
After I got home from work, I enjoyed my favorite post-dinner treat – a large scoop of Peanut Butter & Co. Dark Chocolate Dreams Peanut Butter mixed with Greek yogurt.
Thick and delicious!
I feel like I mention a lot (and think about!) how I lack speed in my running, and really do not enjoy or do much speedwork. I’ve always thought this had something to do with a lack of fast twitch muscle fibers – or at least that’s what I tell myself – and was super excited to see a related article in the latest issue of Running Times (it’s not online yet, but I’ll keep checking back!).
The article confirmed my belief that everyone has different ratios of fast, intermediate and slow twitch muscle fibers, which is based on genetics. Olympic sprinters are obviously blessed with a good amount of highly functioning fast twitch fibers, while Olympic marathoners have highly functioning slow, intermediate and fast twitch fibers.
The good news is that whatever your genetic make-up is, you can train and “awaken” muscle fibers you don’t use very often and maximize their adaptation to your running by doing certain kinds of workouts.
Some of this info is kind of a no-brainer, but here is a breakdown of some workouts and the specific fibers they target:
- Long runs – slow twitch and intermediate
- Short intervals – fast twitch, intermediate
- Tempo – slow twitch, intermediate
- Short hill reps – fast twitch
The most interesting thing I learned from this article is that even if you use slow twitch fibers a lot (like me), they may not be super efficient at recruiting intermediate and fast twitch fibers to help them work most efficiently. Through some of the workouts outlined in the article, I hope to work on this!
If you subscribe to Running Times or can pick it up at a bookstore, this article is definitely worth the read.
Question: Do you notice appetite increases/decreases when increasing your running mileage or workouts? How do you adjust your diet?