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Half Marathon Training – Week #4

May 29, 2015 | By

Half Marathon Training – Week #4

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 5-24-2015 | Disclaimer | Affliate Links | Photos by Red Letter Everyday eMagazine and Amazon.com

www.redlettereveryday.com #half #marathontraining #runlikeagirl #eatclean #workout #lookgood

Low Carb PerformanceWeek #3, wow! I’m here. I’m running on a schedule for my half marathon training, which is a miracle! My family’s lives are so full, not just busy (that too), but full. And I see it in my son as he becomes more independent, making great choices and taking responsibility, and in my daughter as she learns about how amazing she is and how important it is to take advantage of opportunity.

Grounded in the belief of my opportunity to train and do my best in this half marathon, I’ve been focusing this past week on nutrition. Generally, I eat clean with higher protein, lower carb spin. So I’ve been focusing my training nutrition in that direction. The body stores about 2,000 calories in carbohydrates, but it stores about 40,000 calories in fat. That is a huge reservoir of fuel for training and living. But in order to access that store of fat as fuel, I have to train my body to use fat as fuel on a daily basis by limiting the availability of carbs, especially processed carbs.

I’ve been reading The Art and Science of Low Carbohydrate Performance by Jeff S. Volek, PhD, RD and Stephen D. Phinney, MD, PhD to help me guide my nutrition for training.

How to Make Fat My Training Fuel! Eating Low Carb, High Protein, and High Fat

Using this resource, my experiences, and based on advice from my registered dietitian, I’ll be using the following as my daily guide for macronutrients:

Carbs – consume about 50 grams (200 calories) of clean carbs each day, not net carbs. That might look like:

  • 15 grams of veg
  • 10 grams from nuts or seeds
  • 10 grams from fruit
  • 5-10 grams from protein-based foods

IMG_0250My focus will be on the following, all of which I LOVE: veg – lettuce (like romaine), asparagus, broccoli, cucumbers, cauliflower (my new love), endive, green beans, mushrooms, onions, peppers, and spinach; fruit – all types of berries, tomatoes, avocados, olives, beans, kosher dill pickles, and V8; nuts/seeds: raw almonds, pistachios, walnuts, sunflower seeds, or freshly ground almond/peanut butter.

Protein – consume between 82-137 grams of protein (460 calories) each day. This might look like:

  • 115 grams of grilled, slow cooked, or baked: chicken, steak, ground beef, pork tenderloin, fish, shrimp, scallops and beans.
  • Protein from nuts and seeds is also counted.

Fats – consume 91 grams of fat (680 calories), specifically saturated fatty acids and monounsaturated fatty acids and to a lesser extent polyunsaturated fatty acids. This might look like:

  • Fat from my protein sources
  • Coconut oil (which tastes pretty darn good)
  • Nuts/seeds

Fat as fuel! This could be interesting!

Building My Daily Menu

So I’ve started shaping the framework for my eating. I know that my body can only process about 20-30 grams of protein at a time so I’m dividing my 115 grams in to 3 meals and 2 snacks. Eating every appetizer3 hours will keep my metabolism in the “on” position. I’m going to avoid fat-free items because sugar is usually the substitute – not my friend.

I’ll also take supplements with my meals so let’s add that too the list, and to keep hydrated and to keep constipation at bay, I’ll be drinking about 100oz of water, tea, etc. each day and limiting alcohol. When I do drink alcohol, I’ll keep it focused on low carb versions like brute champagne or vodka/gin with a diet tonic water.

One piece of advice I learned long ago, “If it doesn’t taste good to you, don’t eat it!” Why waste the nutrition or calories on something – yucky!

What I Eat for the Day!

8oz of water with 1/2 lemon juice

Breakfast – 2 eggs with 1 tsp of sour cream and coffee with creamIMG_4426

8oz of water with 1/2 lemon juice

Snack – cottage cheese with 1 cup of fruit and 1 TBS of coconut oil ad 8oz of water with 1/2 lemon juice

Lunch – 3 cups of romaine lettuce, 1/4 cup of cucumber, 1/4 cup of tomato, 2 oz of chicken, 2 TBS of dressing (olive oil based-mayo and ketchup) and 1 TBS of coconut oil and 8oz of water with 1/2 lemon juice

8oz of water with 1/2 lemon juice

Snack – 10 almonds and 8oz of water with 1/2 lemon juice

8oz of water with 1/2 lemon juice

Dinner – 3oz of salmon with 1/2 cup of steamed broccoli with 1 TBS of gorgonzola cheese sauce and 8oz of water with 1/2 lemon juiceIMG_4208

1 glass of brut champagne (occasionally)

2 8oz cups of herbal tea

Eating Out

I don’t cook on Friday – ever! Sorry, but we all need a break! So what does that mean for eating out or take out? Well, it means I have to look to restaurants that can fit in to my meal plan or, even better, learn to alter menus to my needs.

IMG_0248I live in San Francisco, so amazing clean options are at my finger tips, and I use them. We totally love sushi, so I’ve just switched from sushi (with rice) to sashimi (without rice) and miso soup is my appetizer. We also love a variety of Mexican foods. I go “naked” and drop the wrap and rice for extra lettuce! Chinese take out is another favorite. I love beef and broccoli and just skip the rice or nuke some Miracle rice just for me. Going out for burgers – no problem, I just skip the bun and have a side salad in lieu of fries. Or if I’m at In and Out Burger or Roam, I just get my burger “caveman.” There are also an array of restaurants here that can meet my needs. They self-identify pretty quickly. It all works!

 Trying New Recipes

IMG_0143Sometimes we have to replace standard foods and drinks in our diet with alternatives. I used to really like crackers and bread, but now, I’m making my own cauliflower bread and it’s great! I use it for dipping humus and even pizza! Yes, I have pizza! The crust is thin and yummy! Who knew! So I’ll be sharing some recipes in the coming weeks.

Here are some replacements I’ve made:

  • wine to champagne
  • low fat dressings to EVOO mayo & ketchup
  • milk to almond milk to creamer (for my coffee) and even a topping of whipped topping
  • vegatable oil to coconut oil or EVOO
  • soda to water or tea100_3507
  • juice to actual fruit (that you have to eat!)
  • canned or boxed anything for fresh that I have to wash
  • rice and pasta to Miracle Noodle/Shirataki noodles and Miracle rice
  • sushi to sashimi
  • and most importantly thirst, disguised as hunger, for water

Final Thoughts

With this eating framework, not only will I transition by body to a fat fueled machine with an infinite reservoir of fuel, but also have pre-workout and post-workout protein to curb hunger and aid in muscle repair. Good stuff! Let’s run!

 

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About Author
Chris Covington
The Editor-in-Chief of Red Letter Everyday On-line Magazine is Chris Covington. Chris is an analytical chemist with a love of fitness, healthy cooking, and all things beauty! As a lifelong runner and weight trainer, she incorporates exercise and healthy eating into her daily life. As a skin cancer patient she has a special inquisitiveness for skin health and a desire to share her experiences and knowledge with her readers. Outside of RLE, Chris an alumna of Alpha Sigma Tau Sorority and is a member of the Junior League. She lives in San Francisco with her husband and two children. Chris enjoys hiking, camping, gardening, biking, and the amazing landscape of Northern California.

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