How's it going with the training? Is it hot where you are? Tell us all!
★ VIRTUAL 10K RUN AUGUST 17TH - 23RD
LET US KNOW in the comments if you are planning to join in with the next virtual run - our first 10K! Please add a separate comment, it's much easier to spot 😊😊😊
The Virtual 5K is ongoing this week - check out the POM POM post if you haven't already!
Gels: I think I may have given some of you the impression that gels are necessary for running a half marathon - GELS ARE NOT NECESSARY!!! They are convenient, and some people like them, some don't.
★ EATING FOR RECOVERY
Recovery is a vital part of any training plan, and what you eat after a hard workout is important! After a really long run I like to have a cup of cocoa in the bath, it's got some protein and carbohydrate to give my cells a boost, and it's tasty! In days of yore I would always make sure I had a bottle of chocolate milk in my bag-drop bag to drink after a race - it's easy to get down after hard effort 😊 I also like to plan my long runs so that I am going to be eating lunch after my run.
★ What do you like to eat after your long run? Share your tips!!
Training is going OK, now in week 2 of my HM plan and I am being sensible sticking to what the plan says (no extra Ks added on). This morning was a 4K tempo run, it was 🥵 even at 6:30. Not so sunny today but very very humid.
My home made chocolate milk for me 😋(cocoa powder, milk and a bit of cinnamon) I read that CM is the best post-run food for runners as it contains everything we need and it gets straight into our system quickly.
I can’t eat a lot immediately after a long run and end up eating little and often which seems to suit me fine.
I seem to have gone rogue with my HM plan and hope to do the distance this month. But the heat is a killer 🥵 so who knows? It might be Christmas at this rate....🙄
No sugar. I found the recipe years ago somewhere and it was specifically for runners. The only thing I’ve added is the cinnamon, the original recipe suggested vanilla but I thought cinnamon would at least do a little good 😇
If I’m particular knackered I’ll add half a banana to it 🙂
I’ve wimped out of this morning’s run as it was just too sticky for me and I had about an hour’s sleep last night, like most of the country I imagine. Tomorrow is supposed to be cooler so I’ll go then 🙂
I’ve had enough of the heat, day four of 30 degree + and Wednesday even hotter! Finally succumbed and bought a fan having spent the last few nights sleeping on the balcony and waking to a 5 o’clock dawn chorus.
Been getting out there, running more frequently, but shorter runs and trying to keep to HRZ2 taking hydration even on 5k. Noticeably less runners on my routes.
1hr 26m run this morning so Tailwind Recovery, chocolate flavour, when I got home, I find it difficult to eat when I’ve finished a long run so this works well for me.
Virtual 5k planned for the weekend when hopefully it’s a bit cooler, not expecting a PB! 😂 Did read somewhere that running in the heat is equivalent to a poor mans altitude training, not so sure about that.....
Good luck to everyone running the V5K and hope you’re all finding a way to cope in the heat. 🏃♀️🏃♀️🏃♀️
Yes, I fully intend to do the 10k next week. I have a dodgy ankle that I am resting as much as I’m capable of doing this week, so only doing little runs until then.
When it comes to nutrition, I’m currently omitting wheat from my diet. I don’t know what it will do to my energy levels but there’s plenty of carbs in other things. I’ve been bloating, sneezing after meals and my weight has just been going up for no obvious reason. I’m now 3 days in and all these symptoms seem to be easing. I also noticed my feet not swelling as much in the heat. NHS recommends 4 weeks then re-introducing, so we’ll see but it looks promising. As a keen baker it is going to be tricky!
Ooo. I’ve started dropping wheat from my diet too and I’ve already noticed a difference. I’m not bloating at all now and have stopped the rennies altogether. I’m losing weight but I reckon that’s because I’m avoiding pastries 😂
I’ve been eating a lot of rice based food: brown rice, Rice Krispies, rice cakes etc and I’ve got some gluten free crumpets coming in my shop. Probably start eating more corn based food as well: the pasta I’ve ordered is corn based.
3.5lbs lost since Sunday and no bloating so far 👍x
Yes please roseabi , I’m up for the 10k next week! 😀🏃♀️
I’m being a wuss and extending my cut back week to almost 2! I enjoyed my 7k run on Sunday even though it was humid, but I swear it’s even hotter now, so I’ll do (Not) PR at some point this week, and maybe a simple bimble around the Common. Don’t fancy 17k or major hills thanks! 🥵🥵
Pretty much anything for me post-run, but I’ve taken to banana sandwiches (mashed, not sliced) on whole meal bread. Yum. 😋
We had a cluster of thunderstorms yesterday but it was still a bit humid when I went out this morning. I've also been coping with a dodgy ankle/foot recently which seems alot better now thankfully, it's made me very aware of everything though when I'm out which is good I suppose because I don't want to have problems again now that I'm slowly trying to build up my distance again.
Chocolate milk after a longer run sounds delicious I'm going to try that
Definitely joining the virtual 10k next week thanks. Really helpful comments and I love that I now have a great excuse for stocking up on chocolate milk!!
Food after a run is not the easiest thing to contemplate - need to leave at least 30 mins to an hour - but I like the chocolate milk idea - nice combination of yum and coolness.
Recovery foods for me are not that different to day-to-day diet but I'll eat more and probably add a slice of dundee cake / ginger cake in at some point. Not really much protein in that but I'm not sure what the theory is here.
And afer an evening training session (less time/inclination to cook) there can be a weekly trip to get fish and chips. Might be a bit hot tonight though (doing a run-walk session).
I'm concious of slipping off the training schedule a bit - I'm not going to force things too hard but aiming to a few K past the 10k mark soon. But I figure that staying fit and injury-free matters more at the moment than distance (my target HM is late November)
Hi Roseabi, all is going well with my training so far, but I'm getting a bit fed up with not being able to sleep properly at night in the heat and humidity.
I'm aiming to do my virtual 10K on Wednesday 19 August if all goes to plan. Alternatively I could go out on Saturday 22 August (my 57th birthday!) but I'll be travelling to Weymouth that day so time might be a bit tight.
I got some of the Torq gel and I've used it once on a longer run. I'm not sure I really needed it to be honest but I will use it again in future when I feel the need.
As for post-run eats, I like to have a chocolate milk soon after finishing. After that I have been known to devour anything in the fridge that takes my fancy!
I won't make the virtual 10K as all going well (and praying for cooler weather and rain🤞) it's my 12 mile run this weekend so next week is my ease back week.
Thanks for the chocolate milk reminder, I still haven't tried it but it sounds like a plan🤗
I usually have a sports drink and banana or mini malt loaf straight after a long run...then scrambled eggs and a bagel, occasionally with bacon after my stretching and shower, yum 😋
Choccy milk has never been something I would normally consume, I don't really like milk! I can't remember when I first came to try it, but it's fab 😊😊😊
Hi Rosabi , count me in for the 10K please. I did my 5K today but not sure where we post the results 😀. (Sorry) Also, please remind me how you upload photos in these replies as I can’t see how it can be done. 😀Thank you in advance.
It is not possible to upload photos in replies. You do not have to show us proof of your run, but we'd love to see a post from you about it, if you'd like to write one! xxx
To avoid the heat I set my alarm super early and did my 5k run , a pre-work run (never done that before) I left home at 5.30 am and had the streets to myself for a while which was really rather nice . I ended up doing 5.11km (time 33.16) I remember Strava saying 32.52 I think at the 5K mark. Not my quickest but pleased with it.
I’ll be doing the 10k next week all going well. Planning to do the 5k tomorrow!
I eat around an hour after a long run and normally have lots of protein with bacon and egg. Not sure it’s the best choice but it’s what I enjoy! I fuel beforehand with protein shake or oats yogurt and fruit.
Hopefully it’ll be rather cooler. I remember reading somewhere that your pace will slow by about 2-3 seconds per km for every 1 degree above 15C, so I’m hoping for a better 10k time than I’ve managed recently. On the other hand, I won’t have any excuse!
I'm another one who really appreciates a chocolate milk after a hard or long run. Not just any chocolate milk though, I have to have something fairly natural (I like the sound of your recipe Irishprincess but I only ever buy skimmed milk so it would be much lighter than what I buy). I seem super sensitive to 'after-tastes' and feeling slightly nauseous after a big effort, and haven't found a recovery product that works for me. I may have an extra glass of water with SIS electrolyte tablets, always a cold chocolate milk and most often poached eggs on toast (except after away from home races when a roast dinner at the pub has gone down well)!
I think I will cheer from the sidelines for next week's 10k - I wish everyone taking part a great v10k!
I’ll opt out of the 10k this time Roseabi as I’m going to build myself up again slowly in physio’s advice.
Lots of exercises to do each day now.
The New Forest run is officially off in September but waiting for advice on approved alternatives. TBH I probably wouldn’t have made it to 10k after the Achilles’ tendon problems, so no pressure now.
Love a cappuccino after any run if I’m in close proximity. After 10 miles we wolfed down pizzas, not sure if it was good for us but certainly welcome. I will try chocolate milk if I get to long distance again.
No sea breezes over the last few days , lacking sleep but drinking lots of water. 🥵
yes please to 10k. My HM training has gone a bit wobbly in the heat but I am trying to stick to 2 short runs and one longer one per week - currently up to 6 miles in a long run so ok with that. Joined a Garmin badge challenge for cycling and I'm really enjoying that, got to cover 240k in August, further than I've ever done before but if my runs are shorter I should manage it!
Choccy milk for me....just made with a couple of spoons instant hot choc powder shaken into cold milk, but as I'm reducing sugar I might try with cocoa powder and cinnamon instead.
You know me and food.. I just eat what I eat...but favourite after a long run... smashed avocado on toast , homemade bread though... or very favourite... scrambled egg with smoked salmon chopped into it
Another vote for chocolate milk here! My favourite is the oatly chocolate oat milk. Think I’ll skip the 10k next week as I’ll be doing my longest run to date next weekend so don’t want to up mileage too much. Best of luck to everyone else though!
I started taking SiS gels half an hour before my long runs. I’m not sure they help or not as I always seem to have bad days and good days. I’ve never paid attention to eating after a run other than a bigger dinner as I’m usually starving by then 😂 I’ve heard that protein shakes might be good to slow up muscle atrophy so I might give that a go if I can be arsed to make it 😂
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Small runner in training loves that!
