Training for half marathon-Nutrition & Training advice

kimmi5207 · July 11, 2008

Hi Everyone,

I am going to be training the Houston half marathon being held in January.

My concern as a lap bander is nutrition.

I can't eat lots of carbs (rice/pasta/bread etc due to it not wanting to go down), or even a lot of calories, especially in the mornings to fuel up for training. Even meat I can't eat a lot of.....

So what have some of you done?

Also, any training advice? I am working with an organized training group for my group runs on Saturdays. About 10 years ago, I use to run 3 miles a day, every single day. I've tried off on on during the years to get back into the running habit, but I haven't succeeded for any length of time, which is part of the reason why I have committed myself to the actual race.

Thanks everyone in advance for any nutrition advice, training advice, or just your own personal story of how you accomplished this goal (or even a 5K goal).

kimmi5207 · July 11, 2008

P.S. Basically right now I am a beginner runner. i.e. I will be starting with run/walk intervals of 2 min/1 min and working my way up. So its like I haven't run in the past and am a complete newbie.

whosyadaddy · July 11, 2008

I am a fairly new runner (Sept 07) So i have ran a few 10k's and average about 20 miles a week. I would like to do the OshKosh half Marathon in April 09. I tend to put alot more effort into bikeing and swimming too as i like to do Triathlons.

Jachut is a great runner and also Salsa on here is too. they might be able to help you. Also check out coolrunning.com

losingjusme · July 11, 2008

as a bandster, it really is difficult getting the carbs and cals in - specially early in the morning (i'm usually super tight in the am)... my suggestion, find a good shake you like and load up on it... or even some carb loading for your evening meal.

my fave shake (and i DO NOT RECOMMEND it for someone who is not working out regularly) is muscle milk. i didnt care for the 'light'... i loved the chocolate Peanut Butter... mixed it with either Water or milk for more cals/carbs.

it is high in cals and fat.... but if you are running 5+ miles, you need the cals and you burn the fat, so i didnt worry about it when i drank it.

they have all kinds of flavors - i bought it from body building.com... EXCELLENT customer service.

Bodybuilding.com - CytoSport Muscle Milk - Muscle Growth And Repair! On sale now!

best of luck to you on your half!

kimmi5207 · July 11, 2008

Thanks to both of you for your advice and comments!

Do either of you find that shakes upset your stomach if you have them before working out (i.e. because of the milk)?

I will be taking a look at the links in your signatures for more insight into how you are doing things.

I start a 6 month training program tomorrow morning so I'm kind of nervous although I think once I get past the first 4 weeks, I'll be okay. I really liked running before when I did it consistently. It's never fun when starting back because you have to get your conditioning back.

I'm hoping to find a 5K in a couple of months to keep me focused since my ultimate goal is so far away in Jan 09.

Thanks again!

Jachut · July 11, 2008

This is a real issue for me and as I'm really now moving on to focus on my running and not weight loss anymore, I'm seriously thinking of having some fill removed in the next few weeks so I can gear up for a half marathon.

At the moment, I rely on isotonic drinks and energy gels during my long runs, and they really make a difference, I find it hard becuase I cant help feeling its a shame to ingest calories during exercise (want maximum deficit) but I dont need to lose weigh so why? I'm really noticing a difference with these products. The drink I buy has loads of magnesium and that I find is really key for muscular endurance - Powerade and gatorade and crap like that dont cut it, you need a professional product.

I eat carbs. I try to load them in. I eat complex carbs for Breakfast (oatmeal, wholegrain cereal), I try to eat a sandwich for lunch and I often eat Pasta, but will always have some rice or potato with dinner. High Protein low carb will do you absolutely no favours as a runner.

I'm lucky that I can get those foods in, but its bloody hard work. Yet it's what keeps my weight down because to be honest, its complex carbs that make my band work right (fill me and keep me full) and not really Protein. Hard protein like meat for me is just so hard to eat that I eat such a tiny meal that although it gives me a full feeling quickly, it doesnt stay with me, I'm starving in an hour. Carbs on the other hand give me that slow energy release - note good carbs NOT sugary ones.

I supplement Iron too as I find I get very low on that.

But even with all of that, I think if I'm going to regularly run more than 10K, I need more food in total and will have to think about an unfill.

kimmi5207 · July 11, 2008

Thanks!

I agree that the high Protein low carb thing won't work. I know from past experience that I have to have some carbs for energy when working out. I should be able to get down hot Cereal in the morning, as long as I thin it out. Of course, mashed potatoes are another source. Sometimes I'm able to get down Pasta late at night, although I just got a very small fill this week and am not sure if I will still be able to eat it.

Thanks for the great advice regarding the nutrients from the drinks/gels on your long runs and for endurance. I was worried about that too. I'll have to look into some of those products and try them out.

My main concern is just giving out of "gas" while running. Not because I'm tired or fatigued....just from not having enough fuel.

It's great receiving advice from others who are finding a way to make it work so I appreciate all the responses I have received so far.

She Smiles · July 12, 2008

I'm with Jachut, the only way I can fuel myself for training is to eat rice and Pasta almost every day. I was training for a couple of halfs before I got a knee injury (weeks away from the race both times and still isn't 100%) and was running about 40kms a week. There is no way I could survive without carbs doing that! You'll need to consider on a proper training program in the weeks before the race you could be running anywhere between 50 and 60 kms.

If you are serious about training consistently until the race in january, perhaps it might be worth an unfill to a level where you can eat rice and Pasta to get the energy you need to train. Or have you not been able to eat them at all since being banded? There are other sources of carbs (like fruit and energy gels) but personally, they just don't give me the same oomph! that pasta and rice do if I eat them regularly as part of my diet.

Congrats on the decision to do the half, I still aspire to be able to complete one when I get my knee back to proper health!

Jachut · July 12, 2008

Precisely. I have the cardiovascular fitness to run a half marathon tomorrow. I can run for an hour solidly at about 10-11kms per hour speedwise, talking the whole way and barely getting my heart rate over the 120-130 bpm level. So I'm fit.

But I just plain run out of steam, about an hour seems to be my limit. I can push past it with pure willpower, but it takes me days to recover. Fuel is definitely the answer to it, and actually my fill doctor (who is a sports medicine specialist) told me this would probably happen if I wanted to do a half.

kimmi5207 · July 12, 2008

Thanks everyone!

Today was my first "official" day of training. It went pretty well. I had 2 pkg of hot Cereal before heading out there this morning. That seemed to last me for the 2 miles (I could feel it giving out a bit the last few minutes) so I know when we increase miles over the next few weeks, I will have to fuel up with more. I'm making a list of different options that I'm going to start testing my tolerance for.

I was able to eat some Pasta prior to my most recent fill...I just started back on solids yesterday so I will test and make sure I am able to still consume some Pasta or I may consider a small unfill.

The half marathon is a dream of mine and I will do what it takes to achieve it. With all the exercise I will be getting in, if I have to get a small unfill to make sure I can have the proper nutrition and energy, I will do that. I know the eating/calorie guidelines aren't really designed for someone running 1,2, 3 hours at a time.

Thanks again for all the great advice and opinions!

whosyadaddy · July 13, 2008

Hmmm. thats weird that you consider whatever food you eat in the am to run out and you run out of Energy. Your body has energy reverved. In other words if you burn 1000 cals on a 1 hour run and you only ate 250cals for Breakfast you not going to just conk out you got some energy in reserve.

BUT...i am NO expert so i am learning along with the rest of you.

Today i did a Duathlon. It was really about my limit. a 5k run with the first 1/2mile straight up hill. then a 30k bike ride that hade alot of hills then another 5k run on the same course. That second 5k run about killed me....but i made it. My time was 2hr 40mins. The winner was 1hr 40mins!!!!but he is a pro triathlete.

But to go 2hrs 40mins at a high heartrate about did me in:)!

But at least i know i can go that long. For Breakfast i had alot of Water and a banana. When i was finished i felt a lil dizzy and got some more fruit and i was fine.

losingjusme · July 13, 2008

Hmmm. thats weird that you consider whatever food you eat in the am to run out and you run out of Energy. Your body has energy reverved. In other words if you burn 1000 cals on a 1 hour run and you only ate 250cals for breakfast you not going to just conk out you got some energy in reserve.

not sure if i agree with this... just because you have excess fat doesnt necessarily mean you have excess energy reserves ... i dunno, maybe its different for women vs men, but i dont know...

congrats on the duo

Jachut · July 13, 2008

Its not that you cant keep going, its that you cant keep going at peak formance. I could walk a half marathon on an empty stomach, but I need more instant energy to run it.

If you fuel right, that second 5k wouldnt kill you kind of thing. But that's an AWESOME job, congratulations!

You still burn PLENTY of fat, but if you replace the electrolytes and salts you're losing and your muscles need to be nice and full of glycogen. Your particularly need to replace magnesium which fires your cells for energy conversion and production. You cant even convert the fat to energy without the right environment. Seasoned athletes are simply superbly able to meet their body's energy needs with super efficient systems, whereas less fit people arent. Its not all about simple cardiovascular fitness.

The difference when I run 14k without preparing and when I do it after making real effort for a week to carbo load and hydrate is quite remarkable. You're right in that you dont just conk out but it can be an enjoyable experience that you recover from quickly or it can be torture, where you're staggering by the end of it and dont run again for a week. And both scenarios, you still burn a lot of fat!

Edited July 13, 2008 by Jachut