Low HR Training

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Eating Before, During Running (Answer from Dr. Maffetone) (Read 4349 times)


2011 Redding (CA)

    Calling "formationflier" and "jimmyb" ... Both of you are experienced marathoners and long-time low HR training methods disciples ... so your opinion is needed on the subject of nutrition DURING a marathon. For the past two years, I have been able to avoid "bonking" in marathons by taking GELS every 50-60 minutes. It will be some time before my aerobic (fat-burning) base is re-built, so I hesitate to drop GELS altogether over the next six months or so. Is it better to gradually reduce the use of GELS in marathons, or go cold turkey and hope the fat-burning system is well enough defined? I'll try to keep my HR in the MEP zone for as long as possible in the marathons, but expect it will rise towards the end and shift my body into a sugar-burning mode. With more that 70 marathons completed to date, I know how to run ... but not how to run smartly with low HR methods. Thanks for the help.

    2011 Redding Marathon (CA),  2011 Yakima Marathon (WA),  2011 Eugene Marathon (OR),  2011 Newport Marathon (OR)

    2011 Pacific Crest Marathon (OR),  2011 Smith Rock Summer Classic Half (OR),  2011 Haulin' Aspen Trail Half (OR)

    2011 Running is for the Birds 10Km (OR),  2011 Sunriver Marathon (OR)


    run-easy-race-hard

      probably just to phase down, taking perhaps one less in each subsequent race. It's been a long time since I've taken a gel in a marathon, but I did a period of 8 months of low HR training before my next marathon so it was easy to drop them altogether.
        I think this falls within the realm of experimentation. See how your MAF tests go. If they are improving steadily for awhile, with an overall big improvement, an experiment running in the MEP zone (from Slow Burn) and taking nothing but electrolytes during a marathon might be worthwhile. See what happens. It's something I haven't tried yet, but have it on the docket, awaiting Gov.t bailout money to finance next marathon. 70 marathons! --Jimmy

        Log    PRs


        2011 Redding (CA)

          Thanks "formationflier" and "jimmyb". I'm scheduled to run the Redding Marathon on Sunday (Jan 18) and will see what happens the first half of the race. Finish time is not a big deal this early in the year, so maybe the MEP zone (Slow Burn) will work just fine. Appreciate the help. C'mon bail-out funds.

          2011 Redding Marathon (CA),  2011 Yakima Marathon (WA),  2011 Eugene Marathon (OR),  2011 Newport Marathon (OR)

          2011 Pacific Crest Marathon (OR),  2011 Smith Rock Summer Classic Half (OR),  2011 Haulin' Aspen Trail Half (OR)

          2011 Running is for the Birds 10Km (OR),  2011 Sunriver Marathon (OR)


          Happy

            formationflyer, No gels in a marathon, you said. Do you drink gatorade or take in any kinds of liquid nutrition when running a marathon? Or just water? I would like to train myself so I can run an entire marathon w/o needing anything but water - I have a bunch of food intolerances that I deal with and it would be so much easier if I didn't have to incorporate nutrition. I assume from what I have read this far that it all depends on how efficient I become as a fat-burner, right?
            5K, 4/28/07 24:16 PR 10K, 5/5/07 49:23 PR 1/2 M, 12/08/07 1:49:34 PR Marathon, 12/09/06 3:57:37 BQ 50K, 10/04/2009 7:27:00 PB 40M, 4/17/2010 11:20:00 PB


            run-easy-race-hard

              formationflyer, No gels in a marathon, you said. Do you drink gatorade or take in any kinds of liquid nutrition when running a marathon? Or just water? I would like to train myself so I can run an entire marathon w/o needing anything but water - I have a bunch of food intolerances that I deal with and it would be so much easier if I didn't have to incorporate nutrition. I assume from what I have read this far that it all depends on how efficient I become as a fat-burner, right?
              I have gotten to the point where I can get through the marathon at full marathon pace without taking in any calories. However, if there is a sports drink, I will drink it. It just doesn't matter either way. For example, in many cases, the sports drink is one of the zero (or almost zero) calorie drinks and I've had no problem with those. Yes, indeed, it does have to do with how efficient a fat burner you are. There was a time a few years ago when I couldn't get through a relatively slow 20 mile run without at least 3 gels and sports drink.
              Ginsling


              Slowpoke

                Just adding in some personal experience here:

                 

                I trained as a kid at ballet for years (before running) and there was a no food/no water rule (even before going in to a 90 minute class).  When I started running at a country high school, there were no special diets for any of the distance runs (anything that went outside school grounds, so usually minimum 3km) - and no water stops on the way.

                 

                I never had a liking for eating before running in the morning (or before cycling) as I would usually feel as though I would throw up or end up with a stitch.  The only sport that I could manage to eat beforehand without feeling nauseous was swimming Smile which I didn't start until in my 20s.

                 

                I had a crap diet because of ballet (eat to be as thin as possible so no respect for nutrients whatsoever) and was on and off vegetarian from about 15 until 30, when I because fully veg and also began to pay attention to what I was eating (no carb restriction though).

                 

                Fastforward two decades and watching metabolic changes occur - and now the diet is "carb" free as possible (which is oxymoronic since all food except oil/butter contains carbohydrate) ie no starches, no processed carbs, and maybe once a month a low GI, complex grain carb.  But legumes (pulses) play a big role (protein content), eggs (2 every day), nuts and seeds and seaweed, veg and fruit (could never give up fruit!), yoghurt and cheese.

                 

                The current training distances merit no food beforehand so I walk the dog and run fasted.  The longest training session was three hours without water, so still a long way from marathon requirements, hopefully in six months that's a possibility (although I have no idea about electrolytes!).

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