What were you doing this morning at 3:00 a.m.? Partying (it is fashion week here in NYC..)? Sleeping? Surfing the interweb? Watching a movie?
Well. I was eating.
I think marathon training has taken over my stomach – I woke at 3:00 a.m. after several hours of sleep and could not even think about settling back down without food. So I had a snack I usually only eat in odd situations like this.
Graham crackers dipped in almond milk.
I find stemless wineglasses are perfect for dunking.
Is this odd? Perhaps a little. I know one thing it tells me though – that I’m probably not getting enough calories in during the day. Which sounds insane, because I already feel like a nonstop eating machine.
But 50+ miles per week will do that to you, yes? I can’t imagine what runners who knock out 100 mile weeks do to satiate their appetites.
So far I’ve been listening to my body and eating whenever I’m hungry, but at this stage in training, it may not be enough to ensure I’m getting all of the energy (calories) I need. Enter my handy dandy nutrition education.
A simple way to estimate daily caloric needs (please note there are much more detailed formulas that are probably more accurate) is to multiply your weight in kilograms by a certain number of calories based on how active you are.
Divide your weight in pounds by 2.2 to get kilograms – for me, this is approximately 125/2.2 = 57 kg
Caloric estimates can start at 25 calories/kg for people that are very sedentary or on bedrest, and increase based on activity.
Side note: on average, people burn about 100 calories per mile run, so this should be taken into account if you’re racking up the mileage.
I’m estimating I need at least 45-50 calories/kg, which is 2,565 – 2,850 calories per day.
In order to make sure I reach my calorie goals and stay energized, I’ll probably track my intake for a few days and add a bit more fat to my diet, which can help keep you full and give calorie counts a bit of a boost. I’ll focus on “good” unsaturated fats like:
- Nut butters
- Fatty fish like salmon
- Olive oil
- Nuts (walnuts, almonds)
But will probably throw in some cheese and (who am I kidding) chocolate as well 🙂 I’ll also up the protein a bit – I know my muscles need it! If I feel like I’m still not getting enough, I’ll up the estimate.
I do think the extra 3:00 a.m. fuel was needed for my long run this morning, and I’m still pretty high from a fabulous 18 miles! It was 59 degrees when I began (early), and the cool, sunny weather was just gorgeous.
About 12 miles in I was feelin’ fan-freaking-tastic, so I pushed it a bit and did 4 miles just a bit slower than marathon pace before cooling down for the final 2. So 18.1 miles in 2:47:46, followed by a much-needed ice bath and breakfast.
I can’t not mention that my thoughts were with those whose lives were lost and their loves ones 9 years ago today during my run through this great city of ours.
Icing, foam rolling and some shopping (it’s fashion week, remember??) is on my agenda for the afternoon. Happy weekend!
Question: Any thoughts on marathon training and appetite? What do you do to make sure you stay energized?
*Special note: please keep in mind that I’m not a registered dietician yet (I will be, by 2012!), and this advice is based on my nutrition studies thus far, as well as my own personal thoughts.