Maybe a smidge too late...RT @RTEbusiness: Call to ban full recourse mortgages: Full recourse mortgage lending has... http://bit.ly/aStHnc
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Monday 14 June 2010
Maybe a smidge too late...RT @RTEbusiness: Call to ban full recourse mortgages: Full recourse mortgage lending has... http://bit.ly/aStHnc
Monday 7 June 2010
Untitled
For iphone geeks- Looks like we'll see iphone4 in Ireland in September.. details here... http://bit.ly/dzO4rf
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For iphone geeks- Looks like we'll see iphone4 in Ireland in September.. details here... http://bit.ly/dzO4rf
Saturday 5 June 2010
Untitled
RT @your1stmarathon It's never too late to become a marathon runner http://bit.ly/au0uH9
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Thursday 3 June 2010
A Mini Marathon Must (Part 3): What should I eat before, during and after the 10k mini-marathon?
A Mini Marathon Must (Part 3):
What should I eat before, during and after the 10k mini-marathon?
You should ideally take in carbohydrates 60-90 minutes prior to exercise. This can be a bit of a balancing act between making sure you have enough energy to complete the event and making sure you don’t eat too much or worse still - the wrong kind of food. So what are the wrong kinds of foods to eat before exercise? If you eat foods that are high in fat or protein or foods with a lot of fibre in them a few hours before exercise then you are much more likely to cramp up and to get a ‘stitch’ which is an acute pain in the stomach. Obviously also if you eat a huge meal before exercise you are likely to feel sleepy, sluggish and bloated.
I personally like fruit before exercise. It has plenty of carbs and is easy for the body to assimilate. I don’t like using sugary drinks or pouches of sugar gels during exercise. It shocks the body and then there is a low after the ‘sugar rush’. Fruit gives you fast burning carbohydrates: apples, bananas (even though they have some fibre in them), I often mix these fruits together in a smoothie on the morning of an event or a big training session (juiced hard green apples which have a low G.I. rating, juiced celery blended with a banana and/or avocado to thicken it up). My body is used to this so I’m okay with it however if you are used to corn flakes every morning before your training runs then don’t do anything new on race day. Stick with what works for you in training and never try anything new on race day (See mini-marathon musts - Part 2.). If you are trying something new like a banana instead of a bowl of cereal then introduce it slowly. Perhaps start with half a bowl of cereal and half a banana.
As I mentioned in my first mini-marathon blog you should drink plenty of water before during and after every exercise session. The longer your training session the more likely you will be to need more carbohydrates during it. If you are doing a very long exercise event or training session then you may also want to get some salts in as you’ll lose plenty through perspiration. This isn’t necessary for a 10k run.
After exercise it is ideal to get some more carbohydrates in immediately. Fruit again is ideal straight after exercise. Fruit is also very high in water content so it naturally supplies the body with water as well as carbohydrates. Carbs immediately after exercise allow the body to recover quickly and start to restore itself. If you exercise and forget to nourish the body afterwards then your body knows it is running on empty and can go into shock to protect itself as it will feel like it is ‘starving’. Protein is also ideal straight after exercise to repair and muscle damage. This is vital because the muscle fibres take a hammering during a run and need protein to repair themselves.
Enjoy the event!
Michael T. Rossney
The Energy Coach Consultancy & Training
Mobile Phone: +353879608833 Email: michael@theenergycoach.ie
Special offer for June 2010 ONLY -- €99 for 3 Personal Training Sessions
Wednesday 2 June 2010
A Mini Marathon Must (Part 3): What should I eat before, during and after the 10k mini-marathon?
A Mini Marathon Must (Part 3):
What should I eat before, during and after the 10k mini-marathon?
You should ideally take in carbohydrates 60-90 minutes prior to exercise. This can be a bit of a balancing act between making sure you have enough energy to complete the event and making sure you don’t eat too much or worse still - the wrong kind of food. So what are the wrong kinds of foods to eat before exercise? If you eat foods that are high in fat or protein or foods with a lot of fibre in them a few hours before exercise then you are much more likely to cramp up and to get a ‘stitch’ which is an acute pain in the stomach. Obviously also if you eat a huge meal before exercise you are likely to feel sleepy, sluggish and bloated.
I personally like fruit before exercise. It has plenty of carbs and is easy for the body to assimilate. I don’t like using sugary drinks or pouches of sugar gels during exercise. It shocks the body and then there is a low after the ‘sugar rush’. Fruit gives you fast burning carbohydrates: apples, bananas (even though they have some fibre in them), I often mix these fruits together in a smoothie on the morning of an event or a big training session (juiced hard green apples which have a low G.I. rating, juiced celery blended with a banana and/or avocado to thicken it up). My body is used to this so I’m okay with it however if you are used to corn flakes every morning before your training runs then don’t do anything new on race day. Stick with what works for you in training and never try anything new on race day (See mini-marathon musts - Part 2.). If you are trying something new like a banana instead of a bowl of cereal then introduce it slowly. Perhaps start with half a bowl of cereal and half a banana.
As I mentioned in my first mini-marathon blog you should drink plenty of water before during and after every exercise session. The longer your training session the more likely you will be to need more carbohydrates during it. If you are doing a very long exercise event or training session then you may also want to get some salts in as you’ll lose plenty through perspiration. This isn’t necessary for a 10k run.
After exercise it is ideal to get some more carbohydrates in immediately. Fruit again is ideal straight after exercise. Fruit is also very high in water content so it naturally supplies the body with water as well as carbohydrates. Carbs immediately after exercise allow the body to recover quickly and start to restore itself. If you exercise and forget to nourish the body afterwards then your body knows it is running on empty and can go into shock to protect itself as it will feel like it is ‘starving’. Protein is also ideal straight after exercise to repair and muscle damage. This is vital because the muscle fibres take a hammering during a run and need protein to repair themselves.
Enjoy the event!
Michael T. Rossney
The Energy Coach Consultancy & Training
Mobile Phone: +353879608833 Email: michael@theenergycoach.ie
Special offer for June 2010 ONLY -- €99 for 3 Personal Training Sessions
Tuesday 1 June 2010
Mini Marathon Musts - Part 2 Dress rehearsals, drag queens & Orthotics...
Mini Marathon Musts - Part 2
Dress rehearsals, drag queens & Orthotics...
The simple rule for a comfortable and safe 10k or any other fitness event is to never try anything new on race day. Race day should be an exact replica of your last few training sessions in terms of what you wear, drink, eat, how you stretch and how you exercise.
One huge variable is the crowd. It is hard to prepare for running in a group as big as the mini-marathon. It’s easy to get either get caught behind a big group of people who are walking but who start off the race in the jogging section which is really frustrating. It is also easy to start off too fast with the excitement of running in such a big group, the encouragement of the crowd, the music etc. It really pays off if you can be disciplined in terms of going at your normal pace. If you are planning to jog or run then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind the walkers.
Footwear:
If you need new runners then get them today. Don’t wait until 2 days before the event. They will take a while to ‘break in’ to get your body used to wearing them. If you are buying runners then get a pair of cross trainers. This just means that they have lateral support so they support the sides of your feet too. It’s always worth spending money on a good pair of runners if you can.
Orthotics:
If you suffer from knee or back pain or if you tend to run with your two feet slightly pointing towards each other or outwards then I strongly suggest going to a chiropodist who will analyse your gait (how you walk/run). This really helped me to deal with a knee/back problem and therefore I was able to continue run over long distances and my knee problem disappeared. It is expensive if you have to get a pair of ‘orthotics’ or custom made insoles designed to support your feet but if you do have to get them you’ll know your knees and back are safe and that every time you go for a jog it is helping to improve your posture.
Investing in a trip to a chiropodist and a pair of orthotics could save you operations, time off work, chronic pain. You can often get a pair that you can transfer from work shoes to runners to cycle shoes etc. While its a bit too close to Monday’s mini-marathon to start getting customised insoles it would definitely be worth considering if you plan to keep running after the big day or if you are considering continuing your training and doing the Dublin City Marathon in October.
Socks:
I’ve always found it worthwhile to invest in a pair of socks that are designed for runners. They have extra support and padding in key areas. Remember the golden rule though - don’t do anything new on race day. If you’ve a choice between a brand new pair of socks that cost you €20 on race day and your old smelly reliable pair then go with the old reliables!
Shorts Versus Tracksuit bottoms:
If at all possible then avoid wearing tracksuit bottoms. They are very heavy and when they get wet through rain, perspiration, water from water stations it’ll feel like you are trying to run through a swamp! If you’ve never done a 10k before then have a search on google images. You’ll find that almost everyone wears shorts. If you are self-conscious about wearing shorts then you could buy a pair of leggings. They are breathable and don’t get heavy if they get wet as they let the moisture through them. You can get a pair in Penneys in Dublin for no more than €15 or you could invest in a pair from one of the ‘brand names’ which will probably cost twice that but will last longer.
If you are planning to wear a new pair of shorts then try them out a few times first in case they chafe or don’t fit perfectly. Shorts that are designed for running tend to be small, light and gently lined to avoid chafing. If you are concerned about chafing then put some vaseline in the affected area before the race.
Underwear:
In terms of your own personal comfort this is probably the most important area on race day. Make sure you are wearing underwear that is designed for sport. The wrong material can cause a lot of pain over an hour. If you’ve ever experienced ‘joggers nipple’ then you’ll know what I’m talking about. Vaseline will only protect for so long… just buy proper underwear but like everything else do at least one dress rehearsal before the big day.
PS If you are running in drag as hundreds of men do in the mini-marathon every year then you’ll probably want to avoid doing dress rehearsals (if you’ll pardon the pun!). Make sure you bring some vaseline as costumes can chafe!!! If you are wearing a wig and a heavy costume then make sure to read my previous blog on hydration...
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