Lisa Sabin’s - Running And Being

Muscle glycogen is the primary fuel source for most sports!

• Marathon - (65% VO2max) 60% Carbohydrate (CHO) 40% Fat
• 10KRun - (85% VO2max) 75% CHO, 25% Fat

Marathoner’s Diet

• CHO - 60-70% of cal (limited storage)
• Fat - 25 -35% of cal (abundant storage)
• Protein - 10 -18% of cal (need adequate amount - 1.2 g - 1.76 g per Kg of body weight)

Why Carbs?

• Fuel for brain
• Preserve proteins
• Aid fat metabolism
• Provide bulk and fiber

Back to back training days can deplete your glycogen (CHO) stores.  This could result in a decrease in performance.

• High intensity aerobic exercise (1 hour) depletes > 50% of the liver glycogen
• 2 1/2 hours depletes liver and muscles glycogen

CHO Recommendations:

Approximately 60 - 70% of daily caloric intake

• 45 - 55% as complex CHO
• 10 - 15% as refined CHO or simple sugars

Approximately 500 - 600 g CHO/day to replete glycogen stores

Needs based on training time

• 1 hour/day - 6 g CHO/kg body weight
• 2 hours/day - 8 g CHO/kg body weight
• 3 hours or longer - up to 10 g CHO/kg body weight

Source:  Miriam Nelson, PhD, John Hancock Center for Physical Activity and Nutrition

Friedman School of Nutrition Science and Policy Tufts University

Dean Karnazes will attempt to break the world record by running on a treadmill in Times Square for 24 hours.  He’ll need to run more than 153.76 miles to beat it.

He will start his run at midnight on Thursday night.  Supposedly, he will be suspended between two billboards.  The event will be televised on one of the billboards. The goal is to raise $1 million for Athletes for a Cure Foundation.  The money will go for cancer research.

I am amazed at what this guy can do.  He’s super-human.  I don’t know how he is able to continue running and stay injury free.  I can’t imagine running on a treadmill for 24 hours.  I once ran 13 miles on the treadmill when I was training for a marathon.  I did it because I needed the mileage and the weather conditions outside were icy. 

What does he eat during these events?

He burns so many calories it’s hard to get enough fuel.  He eats whatever he can get his hands on.  He has even ordered pizza on the run! 

The rest of the time his diet is clean, filled with grilled salmon, flaxseed, Bear Naked Granola and yogurt.  The omega 3’s in the flaxseed and salmon are anti-inflammatory and help with muscle stiffness.  The yogurt and granola are low glycemic index foods, which provide long lasting energy.

How does he stay injury free?

Most people become injured by doing too much too soon.  The 10% rule advises that mileage shouldn’t increase by more than 10% each week.  Poor running mechanics can also lead to injury.  Recovery is an important part of training.  Listening to your body is crucial.

Karnazes prefers mountain biking and hill running to traditional strength training.  Hitting the gym is his last resort.  Most ordinary mortals wouldn’t hold up to his kind of training.  It takes dedication, determination, and committment. 

The rewards are a huge sense of accomplishment and an amazing feeling of euphoria.  The euphoric feeling after an ultra marathon can last for weeks. 

I would love to be able to consume pizza without guilt.  I’m all for the runner’s high, but I think I’ll leave the ultras to people like Dean Karnazes!

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http://www.mywire.com/pubs/Esquire/2005/04/01/766759?extID=10037&oliID=229