<p>Boy, am I glad I ran yesterday at noon and not today. When I came to work it was 47 degrees. Now it is 31 with a snow/sleet mixture (not sticking) and a cold, strong wind. It was bad just walking into the lunch place! Perhaps a couple of miles on the dreadmill after work. Outside is not appealing…</p>
<p>I never get hungry when I’m running. I think women carry good reserves.</p>
<p>S2 makes a good marinade with white wine, garlic and herbs from the garden. Uses it on salmon.</p>
<p>Thanks for the info on low-glycemic stuff. I am insulin resistant thanks to PCOS and DH has issues that also would respond to this type of a diet. Now if I can frame this stuff as “it’s not a diet…”</p>
<p>I never get hungry during or after runs either - anoher female, so n is now 2. 
After my really loooong run, DH wanted to stuff me with food. We went to an Italian place, and he ordered all sorts of stuff which I hardly touched.</p>
<p>MOFWC, sleet and 30 degrees is what I’m hearing here, too. Yuck. Seven miles on a treadmill does not sound too exciting.</p>
<p>BB:</p>
<p>As I understand it, there’s a window of two hours after strenuous exercise for maximum benefit from nourishment – carbs to replenish glycogen and protein to repair lean muscle. This is where the post-workout carb/protein shake recommendations come from. Or, you can just eat dinner after a workout! </p>
<p>I can find anything that supports eating extra carbs before a workout. Carb loading to maximize stored glycogen takes place over a day or two or three beforehand. And, for nourishment after glycogen has been depleted during a long run, it seems that you would need to be consuming energy stuff during the actual workout. Eating it beforehand just means that the insulin spike is going to clear the glucose out of the bloodstream before you need it to burn.</p>
<p>I am not hungry right after runs, which is disappointing at a marathon since they have all this great post-race food at some of them, but within an hour or so I am ready to eat.</p>
<p>Brooks has new colors in the Pure line and they are really good. Sigh- don’t need more shoes right now… moving has taught me that we have too much of everything.</p>
Yeah. The mailman brought me my new [bright</a> red adidas long-sleeve tech shirt](<a href=“http://media.kohls.com.edgesuite.net/is/image/kohls/863752_Red_Black?wid=1000&hei=1000&op_sharpen=1]bright”>http://media.kohls.com.edgesuite.net/is/image/kohls/863752_Red_Black?wid=1000&hei=1000&op_sharpen=1) that I got with my “bonus bucks”.
Same exact model as the black ones from Marshall’s, but this year’s version is a slightly different material. Little thicker with a slight texture to the weave, maybe a little stretchier. Anyway, it’s nice to add a long sleeve workout shirt is something other than black. I’m all for black, but it gets a little boring when that’s all you’ve got! I also like having a shirt or two that can be seen at the side of the road.
<p>Nice shirt, iDad. Plus, black shows more cat hair unless you have a black cat.</p>
<p>Okay so making idad’s pot roast tonight and the crazy wine cost a fortune but is so good. The pot roast is also looking quite nice.</p>
<p>If you drink enough of the wine, it won’t matter about the pot roast! :)</p>
<p>I just always keep a bottle of cheapo chardonnay and cheapo red table wine in the fridge for cooking. My local rinky dink grocer has a good 5.99 chardonnay that’s my standard white cooking wine.</p>
<p>Thanks guys for giving me an idea - now I know what I’m going to do with that open bottle of red! DH gave me a lecture about breast cancer and wine link last night when I opened a bottle of Apothic to have WITH dinner. Ha! We are going to have some wine one way or another - I’ll put it IN the dinner. :)</p>
<p>idad, nice shirt. I like colorful exercise clothes and shoes - they make me feel cheerful and happy. I bought some amazingly deeply discounted Lucy stuff at Nordstrom Rack last weekend. There was a ton of Nike stuff for women, but not so much could be found in the men’s section. I need to weed old and ratty stuff out from my exercise wardrobe.</p>
<p>MOfWC, those colorful Brooks look too enticing. I hear what you are saying about too much stuff! When DH and I moved our belongings 12 years ago without any help, we became “allergic to furniture”. If and when we move again, I’m going to toss a lot of stuff.</p>
Ugh, I think y’all cursed me with the previous posts on medicine balls. Today’s workout was called “Medicine Ball - Your new BFF”. The main part of the work out consisted of having to hold your medicine ball (14 lb. large semi-squishy, not very bouncy type) for all of the workouts. Dropping the ball was penalized.
Dynamic Warmups
2 rounds
60 sec prone bridge
60 sec med ball wall sit ups
60 sec v ups
Go until time stops- 30 minutes
30 med ball seated ab twists
Run with med ball down track, up and down stairs and back
20 overhead med ball slams
run
15 med ball burpees
run
5 med ball sit to stands
run
Hardest part, as always were the burpees. Running with the large ball was awkward at best. You are ostensibly racing against team mates so there’s that. I found that it was best to carry the thing on my head, but with my arms up to hold it in place, my HR had a harder time coming down. Then I went with the under the shirt 24 months pregnant look. So glad there was no one around with a camera for this one!
<p>Question on fueling the workouts low carb style. This is really for a friend, fortunately, I haven’t encountered this particular issue.
She finds that she really “bonks” during exercise when she has had a low carb day prior to working out. (and by low carb, I mean moderately low carb, probably still 100g or more) Ingesting carbs right before the workout doesn’t seem to to do the trick. Also the intensity level of the workout does not have to be high for this to occur. And by “bonking”, I mean it in the most dramatic sense of the word-- the experience I have only had on inadequately fueled long marathon training runs: extreme muscle fatigue, abdominal cramping, nausea.
If she stops exercising entirely for about 5 minutes, she can recover and complete the workout, but ends up missing part of the class.
Again, this ONLY happens when she had low carbed the day before, and STILL happens, if she tries to have carbs prior to the class.
Because she works out daily, the solution of upping the carbs significantly the day prior would throw her off the low carb thing entirely.</p>
<p>Any thoughts?</p>
<p>
</p>
<p>I believe that this will be at the root of her problem. It’s possible to get all gung-ho and workout every day for a little while, but over the long haul the body will just fall apart without recovery time, either in the form of days off or mixing up the workouts so you aren’t doing intense workouts day after day.</p>
<p>From a nutrition standpoint, the key is to refuel within two hours after a workout with a combination of carbs and protein. Ths is why post workout protein shakes are so popular, but I do the same thing by eating dinner, which is always a combo of protein and carbs.</p>
<p>Jeff Volek at UConn has done some of the research on sports nutrition. Here’s an article he wrote (I think for a protein shake company) that talks about it in broad terms.</p>
<p><a href=“Dean Karnazes - Ultramarathon Man”>Dean Karnazes - Ultramarathon Man;
<p>Airdyne time for me today. Fun. Fun. Fun. God, that thing is brutal. </p>
<p>Did six 1/2 mile intervals today and cranked the pace up. Did all six between 1:20 and 1:21 – faster than I had ever done a 1/2 mile. Paid the price with heart rate. Five of the six were above 90% of my max. Three were above 95%. One was 97%. Like I said: brutal.</p>
<p>Here’s [the</a> graph](<a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Airdyneintervals05milex61-12-2012.jpg]the”>http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Airdyneintervals05milex61-12-2012.jpg).</p>
<p>^ Hardcore Brütal</p>
<p>Bet the lion in the chest was roaring. Loud.</p>
<p>
</p>
<p>Agreed. The thing is, she only experiences this sensation during lower carb eating. It has no correlation to exercise frequency, intensity, type of workout etc. I don’t know, could be psychosomatic, but I have seen it happen and she is really in physical distress.</p>
<p>Whoa, iDad. You’re going to wear that thing (the bike, not your butt) out!</p>
<p>It is VERY cold here and we had real snow. There is a dusting on the ground, but it was really coming down this afternoon and people were bailing from work. Not me, since I don’t get paid if I bail… Roads were fine, but there is a cold wind.</p>
<p>I turned my short treadmill run into a tempo run to get it over with sooner. 2.3 done on top of this morning’s 3. Watched boring national news during the run.</p>
<p>You can’t wear out an Airdyne - these things last decades and decades and decades.</p>
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<p>The problem I have is kidney-related. It wasn’t related to how much energy I had an unrelated to frequency or intensity but was highly correlated to exercise duration. Eating 25 x (miles -2) grams of carbs solves the problem.</p>
I was in Haverhill the other day and stopped at the ol’ school Schwinn dealer that has been int the same location selling Airdynes for decades. They had a gold-colored used Airdyne from the 1970s for sale. Mechanical speedometer. They had refurbished it and were asking - yikes -$349!
<hr>
CJ: There are people who simply don’t so well on carb-restricted diets. Maybe your friend is one of them? I don’t know. Generally speaking, they tend to be naturally skinny high-metabolism folk who probably have no reason to ever try a low carb diet.
I’m guessing that she just really loves her carbs. The issue with glycogen depletion for endurance runners is not going to crop up five minutes into a workout.
![http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Airdyneintervals05milex61-12-2012.jpg]the](http://i218.photobucket.com/albums/cc14/hwc_1000/Airdyneintervals05milex61-12-2012.jpg%5Dthe){kind=link}
