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Running and Nutrition
I believe that proper nutrition and hydration before, during and after the race is crucial for me to achieve my Oct2 goal of
Running 42kmSafelyInjury FreeHealthilyIn the best time I can possibly can given my current physical condition and training preparationThis running and nutrition log is an attempt to solicit suggestions from mentors and fellow runners.
If and when I complete my first 42km race,I intend to complete 150 km in 23 days (this counts the 42 km).Then I will rest for the rest of 2016 During that time I shall go back on strict Cohen to lose 28 pounds to hit 160 (at height of 5 ft 7 in) which is my lower goal weight on or before Dec. 31, 2016. This should be a good starting point for my running season in 2017.
Only Cohen allowed me to achieve a level of health where I was allowed to stop all doctor
prescribed medication
Stopped Micardis (hypertension drug) after taking it for about 7 years
Fatty liver was curedAlso showed that I can be disciplined if the program works
(similar to running discipline)
My Cohen Testimonial
My Cohen eating plan:Cohen- no exercise; just concentrate on diet
My Cohen eating planwhen I started running: Add an extra meal ie. Add 150 g protein/ fat per day
Typical fat or protein added to supplement Cohen when running
ChicharonBaconAndok’s Chicken or LiempoBarbecue
Coconut Oil
Starting weight before Cohen: 226 (Oct 20154)Lowest weight with Cohen: 168 (Apr 2015)Weight after strictly following Cohen and
experimenting with additional fruits and veggies for breakfast: 173 to 183 (May 2015 to June 2016)
Weight after I started running till current (183 to 188)
First 10 k race: Takbo ph last July 7
Run 3- 5 minutes, walked 30 secondsCompleted in 1 hr 23Just drank water and gatorade from water
stationsNo crampsSlightly sore right knee
First 20 k race. OYM 2: July 21
• Continuous run. Only stopped at all the water stations to drink water and pocari
• Took advantage of all analgesic sprays along the route
• Finished in 3 hours 7 minutes
• No cramping• Sore left knee
Second 20 k race: Sofitel: Aug 21
• Continuous run. Only stopped at all the water stations to drink water and pocari
• Took advantage of all analgesic sprays along the route
• Finished in 3 hours 4 minutes
• No cramping• Sore left knee
First 35 k race• Due to steep elevation, decided to walk when uphill and tried to
recover lost time by running downhill• Finished in 6 hrs 36 min. Walked around 2 hours of the total to
ensure finishing• Used 5 hour energy, nitrotech whey isolate (2 scoops) and bananas
before the race. Last meal was around 8 pm. Did not eat breakfast. Race started 4 am.
• First time to use energy gels (consumed 5), salt tables (consumed 10) and eat bananas along the water stations and even 1 coconut
• Cramped for the first time at the 21k mark• Clear headed all the way. Survived the hot sun (race was from 4 am
to 1030 am and sun was hot starting 830 am)
Plan for the last 21k race before the 42k on Oct 2
• Use 5 hour energy and protein isolate 1 hour before start of race• First time to bring own backpack with 3 liter bladder with water
mixed with GNC Pump (instead of just plain water)• Will use salt tablets every 30 minutes • Expect to finish in 3 hours• Drink protein isolate immediately after the race• Will not use energy gels or drink gatorade/ pocari along the
route• If this works, then plan to also use the same strategy for the 42k
but maybe at the second half of the race, will use energy gels (not too keen on this since it is against the ketogenic die)
Prior to the Sep 2016 Food Intolerance test, i was eating salmon,eggs and yogurt daily. Stopped when I
got these results.
GNC Whey Isolate. Will take 2 scoops before the race and 2 scoops after race. Will take 2 scoops a
day, the week before 42k
Disadvantages:Has carbs
Was produced in a factory that cannot guarantee gluten or dairy free
May push weight up
Advantage:Kills sugar cravings and temptations to cheat on the diet
This is my daily GNC Sport multivitamin pack
Will drink 5 hour energy before race start
I’ll mix sufficient number of one of these GNC products (the one recommended for during or post workout) into my bladder/
backpack. Plan to avoid energy gels due to carb content. Then I shall use other one is a pre-workout supplement which I shall
take with the 5 hour energy and protein isolate before the race. Last meal should be at least 8 hours before the race (like the 35k
Caliraya)
Will drink these salt tablets every 30 minutes as recommended in the pack label and no more than 10 during race
My running log (on next slides)
Next races
SMDC Sep 25 21k
Run United Oct 2 42k
No taper runs planned between SMDC and Run United. Will Just do any of the following: yoga, aqua jogging, stationary bike, elliptical and gym exercises for the leg, foam rolling