Run Olmsted, Run! (Part 4 of 5)

Happy Disclaimer.  What this isn't: This is not a workout plan that I recommend for everyone.  This program is not based on scientific experiments or data unless specifically noted.  It is not claimed to be the best method, only A method.  What it is: A relatively-experienced guy's workout plan.  I have one recommendation: consult a recognized trained professional before starting any intense or different extended workout program.  And, I have requests: For those with more experience in this field than me, your insight, corrections or recommendations are welcomed and will be greatly appreciated.  For those just beginning, your comments, questions and concerns are equally valued.  

With about two weeks remaining before The Marathon des Cedres, my first ultra-marathon, today feels like a good time to share some thoughts on my training plan and Team Red, White and Blue (TRWB).  Since my initial entry announcement in April, some of you have asked about long-distance training; hopefully these five posts offer a comparative training perspective and some ideas as you train for races in the future.  For others who have expressed interest in Mike Erwin's charity, TRWB, I hope you come away with a little of his "much needed MO!" (or just some motivation) as I elicit your support.

This week, I'm taking a rudimentary look at my training plan for this 54-mile Ultra Marathon.  I've divided it into five sections: (1) Knowledge & Goal Setting, (2) Physical Training, (3) Hydration & Nutrition During Exercise, (4) Nutrition & Rest Before and After Exercise and (5) Equipment & Monitoring Progress.  As always, I'm open to your feedback, so feel free to post questions or comments!

But before I begin this section, I'd like to re-introduce a few sources that I've used over the years to develop some of the tenants of my hydration and nutrition plan.  First is Joe Friel and Gordon Byrn's "Going Long."  I originally used this piece when I started participating in triathlons a few years ago.  Since, it's continued to guide most aspects of my endurance training.  Second, I relied on Matt Fitzgerald's  "Racing Weight."  Written from a runner's perspective, this piece has been in my library for a couple years.  Lastly, the P90X Extreme Home Fitness Nutrition Plan rounds out the list (for a scaled-down preview, click here).

Section 4: Nutrition & Rest (Before and After Exercise)

This section includes three parts: Racing Weight, Nutritional Best Practices and Rest & Recovery.  

Racing Weight.  I got this term from the title of Fitzgerald's book on how to get lean for peak performance and think it's a good starting point when talking about nutrition.  After all, if you're going to eat right and maintain a healthy diet, you need a goal to reach, right?  Defined, "Racing Weight" is nothing more than one's weight where peak performance is reached.  There's no magic formula to obtain it.

  

This number is determined by a multitude of factors that include a person's body mass composition, level of fitness as well as a host of others.  As these factors differ for each athlete, so to does one's ideal racing weight.  For instance two marathoners the same age and same weight may have different ideal weights because of different body mass compositions and metabolism.  For me, I feel best and achieve decent results when I race at 205 pounds, so I made that my goal for the Ultra.  In the morning before the Rabat Half Marathon, I weighed myself and came in at 210 lbs.  Not bad; losing 5 lbs in two months is pretty reasonable.

Getting to Racing Weight.  To get to this goal, I need to drop some fat weight while maintaining (and strengthening) muscle mass.  To do so, I decided to stick to a diet composed of a 5:3:2 carb:protein:fat ratio and eat at least 4 times per day.  Most nutrition books have trumpeted eating more smaller meals throughout the day, and I've followed this guidance before with good results.

  

I set my daily target for calorie intake at 2800 per day.  I determined this number after obtaining three values.  First, I identified the average number of calories that I burn during a one-hour CME workout at 1,000.  Next, I calculated my average calorie use at rest by using a calorie calculater at one of Fitzgerald's websites.  This number came to 2,200 calories.  Adding the two, I was given a total of about 3,200 calories burned per day when I conduct a typical CME workout.  

Next, I used Friel and Byrn's guidelines for safe-weight loss (3 pounds per month) to determine how much fewer calories I needed each day to maintain performance goals as well as cut 5 pounds in two months.  The number it gave me was 400 calories.  Subtracting this amount from the intake allows me to take in an daily average of 2800 calories most days of the week.

Nutritional Best Practices.  So what do these calories consist of?  I again found the answer - or at least a rough guideline - from one of my proven sources, Friel and Byrn's optimal diet tips from "Going Long."  Generally speaking, they recommend six ways to improve nutritional content that are similar to most dietary advice elsewhere.

• Eat lots of fruits and vegetables.
• Eat lean protein with every meal.
• Use [easily digestible] carbohydrates during and after training for recovery.
• Avoid foods that contain saturated and hydrogenated fats.
• Eat moderat amounts of good fats.
• Eat a larger number of smaller meals.

This nutritional plan won't be too much of a departure from my typical eating patterns, but I took notice of a few of their recommendations to making change a little easier.  Three of them are worth noting.  

• Make small and gradual changes.
• Try to reduce saturated and trans fats by limiting typical snack foods like crackers and cheese.
• Don't watch your calories, but do watch your "bad" fats.

Now, onto a few areas not yet covered, but worth mentioning. 

Water.  Disregarding what I consume during workouts, I try to consume between 48 - 96 oz of water each day, pending on the temperature, my level of activity and the color of my output in the restroom.  The high end of this range is the recommendation from P90X's Nutrional Guide.

Supplements: I use a few supplements, but I don't rely on them to replace meals and they don't make up most of my caloric intake.  I take two multi-vitamens from GNC each morning and on CME workout days, I typically take two supplements.  I take the first one, a carbohydrate-protein drink twice, first during exercise and then again after the workout, as described in yesterday's post.  The second supplement is a protein-based shake that I typically an hour or two before going to bed in order to facilitate muscle rebuilding during rest.

Bad Foods: We know what these are: polysaturated fats, excessive amounts of anything to sweet and alcohol typically top the lists.  Unfortunately, even if you eat too many good things, it's also bad for your nutrition plan.  The rule to follow is everything in moderation.  Like most athletes, I don't entirely cut these "bad" foods out.  However, I try to limit them at least six out of seven days per week.  That seventh day, I typically don't.  

Rest & Recovery.  An important part of any exercise program, adequate rest is often overlooked.  Weekly, I take a day off entirely from exercise.  During this same period, I give my body rest from endurance training for three days and a rest from strength training for four days.  Typically, I plan about 22 - 23 hours of rest between exercises, which is a departure from previous routines, where "two-a-days" were the norm.  Sleep's important; fortunately, I slip in 8 hours an evening.