Training Post 12 - Pasta makes you faster

Obviously to run 13.1 miles, some decent fuel is required, but it's by no means an excuse to gorge on takeaways and cake (or, indeed, cakeaways....someone should invent those, there's a huge gap in the market there just waiting to be filled with butter cream)

So, what's the common verdict on pre-race nutrition? Many advocate 'fresh' produce, and a good balance of fruit, veg, proteins and wholegrains, with fish and chicken recommended over red meat. Generally, processed foods are deemed a no-no, along with junk food. Complex carbs such as pasta and grains are of course important for providing the fuel necessary for running a half marathon. All of this seems to make sense - basically, it's the foundation of a healthy diet anyway. But what of the specific pre-run advice? Livestrong.com recommends a diet that consists of 65-70% carbohydrates in the weeks running up to the event, even during the 'tapering' period when training drops off prior to the race. A method called 'Carbohydrate Depletion' is also mentioned on the site (and on a few others), which involves reducing the carb intake for a few days in the week before the event, then loading back up in the days just before the race (which supposedly maximises glycogen stores). Apparently this can also be condensed into just one day! Generally, the advice out there is to carb-up the day before the race, though perhaps not to such extremes as described in carbohydrate depletion (especially since this is only a half-marathon, not a full one).

On race day itself, it's important to eat a breakfast which is easy to digest (so nothing high in fat or protein), but not too quickly (energy bars, for instance); a bowl of porridge plus banana, for example, is recommended, as is toast with honey or peanut butter.

As I say, it's only a half marathon, so it isn't quite as essential to get the nutrition spot on, nor to load up so much on carbohydrates, but nevertheless, I'd rather get to South Shields comfortably than be running out of energy just past Gateshead Stadium!

Here are a few more links for pre-race nutrition tips:
Marathon-Training-Schedule
TakeToTheStreets
BUPA

Training Post 11 - There and back again

Did my last 'big run' today. I ran down the Coast Road/Jesmond Road, which is essentially a long, straight road to the sea (hence 'Coast Road'). I didn't get as far as the sea - my original plan was to run to Tynemouth, which is 8 miles away, then get the Metro back. Until Tim pointed out that it would make more sense to do it the other way round, and save the good people on Tyneside public transport from having to smell me/witness my sweatiness. In the end, I gave up on the idea altogether, and just ran along the Coast Road for 45 minutes, then stopped and ran back the way I had come. It took me just over 1 hour and 33 minutes, and according to MapMyRun, I ran 9 miles! NINE! I don't even walk that far without grumbling about my feet and wishing I could have a pint. And I don't have any aches and pains, apart from the second toe on my right foot, which is a bit sore for some reason. So, I'm very pleased that I can run that far, and very pleased that between now and the Great North Run, I only have to do a few 3-milers. Awesome.

Also, I've started collecting sponsorship money (I need to raise £340 - eep!). That's probably the biggest challenge now. The link to my JustGiving page is on the right hand side of my blog, but can also be found here.

As mentioned in my previous post, I have some vouchers for the Great North Run pasta party. Needless to say, my imagination ran away with me a little....

Training Post 10 - 18 days to go

This time last week I was experiencing some mild discomfort* after a pulling a muscle during my midweek run. Thankfully the same didn't occur this week, and I managed to do 3 miles in 26 and a half minutes, which isn't too shoddy. I didn't go for my long run at the weekend - my official excuse is that I was 'resting my legs'. And I think they were well rested, after spending at least a day on the sofa, while I read, or watched James Bond/Grease/whatever else was on over the bank holiday. And because I didn't hurt myself today, I think sofa-time was a wise choice. I still plan to do my final long practice run of 8 miles this weekend though, and no wimping out this time. Then after that, shorter runs of 3 or 6 miles until race day arrives!

Speaking of race day, my race pack arrived. Along with my vouchers for the Great North Run Pasta Party (which has given me an idea for my next cartoon), timing chip and obligatory magazine full of inspirational stories, I got my number (31825. Memorable #not), which I have to attach to myself somehow. It also says 'Elizabeth' on it. Not too pleased about that. Elizabeth isn't really a running name...


*Pain pain pain! Oh the agony!

Cystic Fibrosis Post 3 - How CF symptoms arise

So, as mentioned in my previous CF post, many moons ago, CF is caused by a mutation in the gene which encodes the cystic fibrosis transmembrane conductance regulator (CFTR), an ion channel which transports chloride ions across cell membranes, which helps to control the movement of water in tissues. The CFTR can also regulate the function of other channels; for example, those which transport sodium ions across the membrane. Mutations in this gene result in a non-functional CFTR protein, which results in the typical symptoms seen in CF sufferers.

The CFTR is largely found in the epithelial cells of organs such as the lungs, liver, and pancreas, as well as in skin, in the digestive tract and in the reproductive tract. When the CFTR protein is functioning normally (Figure 1a), it moves chloride ions (negatively-charged) out of epithelial cells and into the mucus lining the internal organs . This creates an electrochemical gradient across the membrane, due to accumulation of a negative charge outside the cell relative to inside. Positively-charged sodium ions move out into the mucus to balance the charge. This results in the mucus having a reduced water potential (due to the high salt concentration), which in turn results in the movement of water by osmosis into the mucus, making it more fluid, and therefore aiding its role as a lubricant.

A faulty CFTR channel (as seen in CF sufferers) prevents the movement of negatively-charged chloride ions across the membrane (Figure 1b). This means that a negative charge builds up inside the epithelial cells, and therefore sodium ions move into the cell, down the electrochemical gradient. The salt concentration in the epithelium is therefore higher than that of the mucus, and the movement of water by osmosis occurs in the opposite direction - out of the mucus and into the cell. As a result, the mucus is sticky and thick, and this can obstruct airways and glands. The thick mucus cannot be removed by the cilia (brush-like structures which line passageways, which usually 'waft' the mucus along), and so can trap bacteria, giving rise to chronic infections and inflammation. Therefore, the symptoms of CF come about due to the presence of this abnormal mucus – common problems include issues with breathing, digestion, and in some cases, fertility. In addition, due to problems with the pancreas, insulin production can become deficient, particularly in older patients, leading to diabetes mellitus. Another potential secondary symptom is bone disease (thin, brittle bones), caused by nutritional problems and the steroids taken to control lung disease.

My next CF post will look at current treatments for the disease, and the development of new strategies in tackling CF.

 EDIT: I've managed to work out how to allow comments from anyone, not just other Blogger/gmail users, so it should work now!

Training Post 9 - Why isn't it September 18th yet?

I've just returned from my Sunday run, which this week was 6.8 miles, and took 1 hour, 7 minutes and 54 seconds. It should have been 7.1 miles, if I'd stuck to the pre-planned route, but I wimped out on the home straight and took a shorter route (I was tired! Plus I wasn't in the mood for running up St. George's Terrace, which is probably chocka with pyjama-clad rahs going to Tesco at this time on Sunday). But considering last week I had a 5 minute break in the middle of my run, and this week I didn't, AND I managed to go further, I don't think it went too badly.

Still got MP3 player issues, sadly. This time I managed 4 miles before it stopped working. Maybe it just doesn't like running (a bit like me then...). And I still haven't found my sock-armband; to be fair, I haven't exactly dedicated a lot of time to searching for it. It may turn up, it may not. The MP3 player cutting out is a bit more of an issue though. Not that I can't run without it, it's just that it makes things far more pleasant. Maybe I should get a really cheap, small one which has just enough memory to store a couple of hours worth of music. Any ideas?

Right now I almost wish that the race could be next weekend - not because I'm fully prepared for it, no chance, but because I don't relish the idea of spending the next few Sundays going for runs that get longer and longer. I would quite like it to be over as soon as possible (I gave up on the idea that I enjoy running, or could ever enjoy running, a long time ago).

Cartoon time!

Training Post 8 - Short run, new t-shirt

My plan at the minute is to do a long run (over 6 miles) at the weekend, and a shorter run midweek. So last night I went for a 3 mile run around Jesmond. I know the area fairly well (i.e. layout, shortcuts etc.), but not in terms of distances. So before I went for my jog, I planned my route using MapMyRun, which I've mentioned in a previous post. It went ok - I managed to do it in around 25 minutes, with a couple of very short stops. Wasn't anticipating the steep hill halfway round though! Will remember that one next week...

In other news, I've received my race top from the CF Trust! Ta da!

Thanks for the song recommendations, keep them coming!

Training Post 7 - Running to Rihanna

So, as promised, my current training playlist:

Rihanna - S&M (also known as 'Come On', but I listen to the filthy version...)
Alexis Jordan - Good Girl
Rihanna - The Only Girl In The World
Lady Gaga feat. Beyonce - Telephone
David Guetta feat. Rihanna - Who's That Chick?
JLS - Eyes Wide Shut
Katy Perry - Firework

also on the list:

Chicane feat. Bryan Adams - Don't Give Up
Les Cox (sportifs) - John E Millais
Delphic - Counterpoint

Before some of you scoff and look away in disgust, I have to justify why I listen to JLS, Rihanna et. al whilst running. I've been going to the gym for some time now. In the early days, around Christmas last year, the TVs at the gym were mainly showing music video channels instead of the news/Frasier/Daybreak which were normally on. They also have the radio on at the gym - if not Radio 1, then some local station. So I'd end up hearing a song like 'The Only Girl In The World' at least once per gym visit. And going to the gym three times a week meant that I'd hear these songs a lot, but only when exercising. Therefore, I've come to associate pop music of this ilk with exercise, and therefore, when I'm running, it's one of the things that can keep me going. Also, Rihanna does have a fair few catchy songs, you have to admit....

Of course, you could argue that I could take my MP3 player to the gym, listen to whatever I want and build up new associations. But I've tried that. The sort of music I like listening to doesn't really have the beat required to keep me running (I would love to hear whether anyone can run to post-rock or the contrapuntal madness that is Field Music!). I've also tried listening to 90s dance classics, but 2 Unlimited's 'No Limit'' just made me laugh. So I need some help. My running playlist isn't long enough anymore. I could add some more pop (because, since Christmas, a lot more pop has happened), but I need a bit of variation, and to retain my (barely existent) street cred. So, suggestions please!*


*I've heard that it's hard to comment on this blog if you don't have a specific email address or something. So suggestions via Twitter/Facebook/email would also be gratefully received!

Training Post 6 - Who'd've thunk it?

So, today I've already learnt a couple of things (and it's only just past midday!)

1 - Apparently I can run 6 miles. Who knew?!
2 - I can run 6 miles in an hour! (which I find really shocking)
3 - I don't necessarily need music to do so - my MP3 player mysteriously broke around the 2 mile mark
4 - My knees and left leg aren't big fans of me running 6 miles...
5 - After 10 minutes of running, my face is a far deeper shade of pink than my running top
6 - Uphill is not much fun (but I think I knew that anyway)

I haven't been for a run in around 3 weeks, partly due to moving house, partly because I'm lazy and I hate running. Earlier this week I came up with the plan of running up to the old house (roughly 3 miles away from the new house), taking the meter readings and then running back home via the same route. Running there was hard; more or less uphill all the way, bright sunshine, and a fairly brisk headwind. I had to stop a few times on the way there, for around 30 seconds each time, just to get my breath back. And then my MP3 player stopped working, so I spent about a minute fiddling with that to try and get it to work again. But I managed to run it in just less than 30 minutes. After a quick drink (thanks Tommy!) and a short rest, I took the meter readings and headed back out again. The run back was a lot easier; downhill, a bit cooler (it even started raining when I was about 3 minutes away from home) and the wind was behind me this time. It took just over 25 minutes, without any stops. The only problem was that various leg areas started to hurt near the end, which was more of an issue than being tired. I've done my stretches, so hopefully my legs won't be too sore tomorrow. I'll try and work out what's wrong with my MP3 player, though it'll probably something as simple as charging it up again. I also need to find my armband, since it's gone missing in the house move. Today I used Tim's sweatband instead to hold my MP3 player in place, which wasn't quite as good, but still effective.

In my next post I'll be revealing my current running playlist, and requesting some recommendations!