Ahhh Hanoi. I really really fucken love you! This city is such a great place, and no - it's not just the post-long run endorphins / runner's high talking here! It just seems like a place where anything and everything is possible, and add to that: wonderful people and amazing food too. But yes, my long run of the week was a success - perfect weather for it, not too hot or cold, albeit a bit of a downpour at one point (refreshing, right?). I ran the usual route of to the lake, around the lake, and home via the shops to get some much needed post-run supplies so as to be able to eat within that MAGIC WINDOW....
So, apologies if you hear this from me all the time (if you are a client) but let's talk about that Magic Window. What is it? Why is it so important? How can it fit in with YOUR training and lifestyle?
So, the Magic Window that I bang on about, is that perfect period of time for refuelling your body after a run or training session - the optimum window of time perfect for replenishing the glycogen used from your muscles and liver to help you recover faster, perform better, keep your metabolism fired up, and burn fat effectively. Waiting too long can hinder your recovery and muscle repair (and hunger and satiety levels), but eating too soon is not helpful either, as your body will still have lots of sugars and fatty acids circulating in your blood. My 'Magic Window' is between 30 minutes to an hour, but no longer than an hour or hour and a half at the most (but this seems too long to wait usually). Some people can eat after 15 minutes have passed, whereas others need to wait at least 30 to 45 minutes. You can play around with this and find out what works best for you, and what fits in with your routine too. For me, my 'magic window' is the perfect length of time for showering, fighting with the dreadlock/giant rat's nest of knotted hair caused from running in the rain or humidity, and getting breakfast cooked or prepared. When refuelling choose a meal or snack that is high in carbohydrates with some protein too (and some good fats are ok too - there used to be the train of thought that the fat actually hinders the absorption of the carbohydrate if eaten together after training, but recent studies have found no adverse effects, so add that avocado or nut butter to your seedy toast my friend, don't hold back!). The carbohydrate helps the body absorb the protein effectively and replenishes the glycogen stores needed for fuel for future runs (and life). Aim for a ratio of 3:1 or 4:1 carbohydrate to protein. For me this usually takes the form of: eggs and veggies (such as greens or tomatoes) on toast, or leftover rice and veggies or rice and tofu. But again: play around with this and find what works for YOU.
So, during my run I realised that it seems I have adopted the 'less is more' approach to marathon training again - i.e. vaguely winging it without following a planned out training plan again as per when training for the Gold Coast Marathon a year ago (wow, has it really been a whole year?! Definitely overdue for another one...). I've got my long runs, and regular 12 ish km runs covered throughout the week, but I realised that I am missing a couple of key elements: namely any kind of speed or interval training, and hills/stairs... This should be partially rectified next week however, as I have altered my schedule to have no more evening part-time work (for someone else that is). This means I can finally join up (in person) with a local running group who do speed training on a Wednesday evening, oh and hopefully join them for a social or trail run on the weekends too. There is definitely something in that whole trusting your gut thing. I listened to my gut, my heart and my mind and I made some changes with regards to my current employment situation (the part-time teaching gig turned out to be less part-time and more full-time and in evenings/nights/weekends than previously counted on - but watch this space for an exciting return back to teaching in daytime public schools soon!).
Are YOU training for a race: The Gold Coast Marathon or the Danang Marathon perchance? Get your free copy of my 'Healthy Eating On the Go for Runners' by signing up here:
http://lousweight.us13.list-manage.com/subscribe?u=0a79193a9250d21160624d6f9&id=3c7b2ebad9
Also, there are just TWO days left to take advantage of the early bird special price for my Jump Into June 30 Day Challenge! If you're in two minds or not quite sure, just think about where you want to be in just a few short weeks from now. What are you waiting for? Make a commitment and change your lifestyle once and for all - no diets, no deprivation, just real food for real results, real strategies, amazing support and motivation, great resources and materials, recipes, and PRIZES too. The early bird special is just US$33 (AU$47) which is just over a dollar a day for the whole challenge. Sign up now before the price goes back up to it's normal price. Here's the link:
http://lousweight.com.au/main/page_jump_into_june_challenge.html
Ok, I'll leave you with this piece of news that has got me so unbelievably excited!!! This amazing woman is coming to Vietnam!!!
So, apologies if you hear this from me all the time (if you are a client) but let's talk about that Magic Window. What is it? Why is it so important? How can it fit in with YOUR training and lifestyle?
So, the Magic Window that I bang on about, is that perfect period of time for refuelling your body after a run or training session - the optimum window of time perfect for replenishing the glycogen used from your muscles and liver to help you recover faster, perform better, keep your metabolism fired up, and burn fat effectively. Waiting too long can hinder your recovery and muscle repair (and hunger and satiety levels), but eating too soon is not helpful either, as your body will still have lots of sugars and fatty acids circulating in your blood. My 'Magic Window' is between 30 minutes to an hour, but no longer than an hour or hour and a half at the most (but this seems too long to wait usually). Some people can eat after 15 minutes have passed, whereas others need to wait at least 30 to 45 minutes. You can play around with this and find out what works best for you, and what fits in with your routine too. For me, my 'magic window' is the perfect length of time for showering, fighting with the dreadlock/giant rat's nest of knotted hair caused from running in the rain or humidity, and getting breakfast cooked or prepared. When refuelling choose a meal or snack that is high in carbohydrates with some protein too (and some good fats are ok too - there used to be the train of thought that the fat actually hinders the absorption of the carbohydrate if eaten together after training, but recent studies have found no adverse effects, so add that avocado or nut butter to your seedy toast my friend, don't hold back!). The carbohydrate helps the body absorb the protein effectively and replenishes the glycogen stores needed for fuel for future runs (and life). Aim for a ratio of 3:1 or 4:1 carbohydrate to protein. For me this usually takes the form of: eggs and veggies (such as greens or tomatoes) on toast, or leftover rice and veggies or rice and tofu. But again: play around with this and find what works for YOU.
So, during my run I realised that it seems I have adopted the 'less is more' approach to marathon training again - i.e. vaguely winging it without following a planned out training plan again as per when training for the Gold Coast Marathon a year ago (wow, has it really been a whole year?! Definitely overdue for another one...). I've got my long runs, and regular 12 ish km runs covered throughout the week, but I realised that I am missing a couple of key elements: namely any kind of speed or interval training, and hills/stairs... This should be partially rectified next week however, as I have altered my schedule to have no more evening part-time work (for someone else that is). This means I can finally join up (in person) with a local running group who do speed training on a Wednesday evening, oh and hopefully join them for a social or trail run on the weekends too. There is definitely something in that whole trusting your gut thing. I listened to my gut, my heart and my mind and I made some changes with regards to my current employment situation (the part-time teaching gig turned out to be less part-time and more full-time and in evenings/nights/weekends than previously counted on - but watch this space for an exciting return back to teaching in daytime public schools soon!).
Are YOU training for a race: The Gold Coast Marathon or the Danang Marathon perchance? Get your free copy of my 'Healthy Eating On the Go for Runners' by signing up here:
http://lousweight.us13.list-manage.com/subscribe?u=0a79193a9250d21160624d6f9&id=3c7b2ebad9
Also, there are just TWO days left to take advantage of the early bird special price for my Jump Into June 30 Day Challenge! If you're in two minds or not quite sure, just think about where you want to be in just a few short weeks from now. What are you waiting for? Make a commitment and change your lifestyle once and for all - no diets, no deprivation, just real food for real results, real strategies, amazing support and motivation, great resources and materials, recipes, and PRIZES too. The early bird special is just US$33 (AU$47) which is just over a dollar a day for the whole challenge. Sign up now before the price goes back up to it's normal price. Here's the link:
http://lousweight.com.au/main/page_jump_into_june_challenge.html
Ok, I'll leave you with this piece of news that has got me so unbelievably excited!!! This amazing woman is coming to Vietnam!!!
Kim, if you're reading this - I can't WAIT to have you here! We'll be singing karaoke again, dancing to some talented keyboard players/singers, cycling around exploring, eating delicious food in my favourite vegan buffet restaurant (amongst others) and generally running amuck around Hanoi together - fuck yeah!!! :) :) So excited....
Have a WONDERFUL week everyone. Be safe, have fun, be healthy and happy and do all the things that make your soul smile.
Have a WONDERFUL week everyone. Be safe, have fun, be healthy and happy and do all the things that make your soul smile.
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