Fast Running Blog

I wanted to start up a discussion about what you could be missing in your running/training that you know if you did would make you a better runner, or some bad habit you have if you quit you know you would become a better runner.

One of my bad habits is drinking diet soda pop.  I know if I could cut that out of my life it would probably make my running and training better.  Sometimes I don't always eat the best foods either.

Sometimes it's hard to cut something out of your diet that you enjoy drinking or eating.

I think it's a matter of how bad you what it and how disaplined you can be. 
My #1 thing I think runner lack and should do daily to prevent injury is stretch.

Yes, I would agree on the diet soda. That is also a weakness of mine.

One thing I try to stay on top of is core excercises. I'm pretty good with 1-2 times a week, but I know I need to get it up to 3-4 times a week. I combine crunches, leg lifts, and upper-body strengthening with weights. I was pretty bad a year ago, and I noticed that my hip flexors and lower abs would get sore on a long run of 14+ miles. After I got into a basic core strengthening routine, that went away. But, like I said, I know that 3-4 times a week would improve things even further.

My high school track coach would not let her runners on the team if they drank soda pop...diet or otherwise. You drink soda you don't run. Soda was the first thing I gave up when i started running again 2 1/2 years ago. My understanding is that carbonation reduces you bodies ability to maximize its use of oxygen. I don't have scientific evidence it's true, but I think we can all agree that giving it up can only be a good thing.

Sean,  Your 100% right about giving it up can only help.  Anything that's a fake and substitute sugar can't be good for you.  Now I just need to give up diet Vault Zero, and I'm free from my addiction.

While I do agree with dropping the soda from the diet (I don't really care for the stuff that much), I do know some elite runners have used a diluted form of it in marathons for decades. I've heard difizzed coke being used as well as moutain dew. It's probably not in use so much now with all the technical gatorades and whatnot, but some still go with it.

Adam, I've read about where elite runners used coke on aid stations, because sport drinks weren't around then.  Your right it's something that runners really don't need.
Others that have broken the diet soda addiction what steps did you take?  I mainly drink it after running, and a diet Vault Zero is the first thing I want after a marathon, because I'm tired of all the water from drinking during the marathon.  Sports drinks just seem to give me stomach aches.  I know that its not the best for me, but it hasn't hurt me either.  In my running I've never ran out of oxygen, but I don't drink it before a run either just in-between.

Agreed that soda in general is not good. The only difference with diet is that it cuts down on the calories (as opposed to sugar soda). I'd like to know about carbonation really being a bad thing. I've talked to a sports doctor (Toronto) about it before, and he says your body immediately exhales the carbon dioxide, so there's virtually no scientific proof or studies to show that it hurts your oxygen intake. I think we would all agree that drinking carbonation during excersize can mess up your breathing and so forth. How much does it hurt you during the rest of the day? It's hard to say. Does it help? I would say not.

Anyway- about breaking the habit after the run. I would say go for the alternative and make sure the alternative is available. The obvious alternative is water, but I always reach for a real recovery drink right after the run because I know those 30 min after the run are vital. Mix up some sort of recovery drink with Glutamine and you're good to go. I mix a chocolate protein powder with maltodextrin and milk, and it basically gives me a thick glass of chocolate milk.

BTW- Coke is very common at ultra aid stations. Then again, so are potato chips and all sorts of other things that aren't good for you beyond quick energy.

Since diet soda doesn't have any sugar or calories, IMO the only bad thing about it is the acid. Probably not the best for your stomach, and definitely bad for your teeth. But if diet soda is your worst vice, I would say you are doing quite well.

Thanks Craig I thought about a performance shake drink and I think you've convinced me to go that route. 

Paul: Thanks for the info.  Of course aspartame is not the best for you according to studies.  I just need to watch my intake.  I don't have a temptation for sweets, or really I can do without meats, butter.  My goal is to drop down to 135 to make a serious attempt this next year to do well in the marathon's I run, and shorter races.  I'm real excited for this year.

Question those that run in the morning do you drink a recovery drink and then eat breakfast, or do you wait a bit to eat breakfast?  I'm trying to get a balance on how much I should eat after a run in the morning.   Usually after a 10 mile or more run in the morning I'll just eat a bowl of cereal or oatmeal and maybe an apple, or orange, or banana (whatever fruit we have at the time).

I'll usually eat a clif bar or banana before a morning run, and then a big bowl of oatmeal (with brown sugar and honey) with a glass of orange juice after. If I feel a craving, I may have a glass of gatorade mix too.

It is wierd, because I was planning all day on posting a question tonight on wether or not diet soda was hurting my ability to run.  I have read all of the posts and got some good info.  I too drink only diet soda, so there is no extra calories there, but I agree that the aspratame (however you spell that) can't really be that good for the body.  I thank everyone for their info and opinions :)

Disclaimer: I never eat artificial sugars so this answer will be a bit biased. But here is a bit of what I have found out about aspartame's metabolism in the human body. The following information is not without controversy but this is what I think the data tell us, and I'll let you interpret it how you would like.

1. Approximately 10% of aspartame (by mass) is broken down into methanol in the small intestine. Most of the methanol is absorbed and quickly converted into formaldehyde. Other foods do this too including fruit juice, so don't let this drive you crazy. However, the speed at which this happens is a concern. It occurs much faster with aspartame. Also, I would wager that if you stopped consuming aspartame, you might loose 2-4 pounds of water weight or "puffiness" due to this reaction in the body. Dr. Elson Haas has a bunch to say about this in his nutrition books.
2.Approximately 50% of aspartame (by mass) is broken down into phenylalanine. So aspartame could spike blood plasma levels of phenylalanine and affect the uptake of other amino acids into the brain and alter the body's ability to make neurotransmitters.
3. Approximately 40% of aspartame (by mass) is broken down into aspartic acid. Because aspartame is metabolized and absorbed very quickly (unlike aspartic acid-containing proteins in foods), it is known that aspartame can spike blood plasma levels of aspartate to very high levels. Aspartic acid belongs to a class of chemicals that in high concentrations act as an excitotoxin, inflicting damage on brain and nerve cells. High levels of excitotoxins have been shown in hundreds of animal studies to cause damage to areas of the brain unprotected by the blood-brain barrier and a variety of chronic diseases arising out of this neurotoxicity.

As Paracelsus said "the dose makes the poison." You decide.

Lulu

I've heard that there are 3 vices for runners, of which they can choose to partake of 2.  They are alcohol, caffeine, and sugar.  I do the third.  And love it.

I think running (and diet) is a microcosm of the rest of our lives. We are all doing well in some areas and could do better in others. We are all similar in many ways, but we still have custom likes and and dislikes and face custom challenges. For me, the key to happiness in life is prioritizing (based on my own knowledge/experience/desires) and in a balanced way trying to improve what I can as I go along, hopefully focusing on the most important things first. I shouldn't try to run faster than I am able, but I should work diligently that I might win the prize (for me, lasting peace, happiness, and satisfaction).

These dialogs where we share opinions and information allow each of us to reconsider our priorities and opinions and maybe change some things, or maybe not.

For example, when Sasha first suggested I increase my mileage and reduce my speed work I was very reluctant. After hearing the witness of others, and seeing their success, and some of my own, I'm now willing to make appropriate adjustments to my training. After a lifetime of resistance, I've also recently switched from white bread to wheat bread (most of the time). However, I'm not willing to give up my wife's cooking and baking, regardless of the dietary or performance risks. It's called comfort food for a reason. If it means I run a little slower, or pack some extra pounds for hundreds of miles, so be it. I'm also not quite ready for "fishy burps" or muscle scraping (discussed elsewhere on the forum).

I guess what I'm saying is that I really like the free exchange in these forums. I've learned so much. It is generally positive and non-judgmental, with the possible exception of some occasional tough love from Sasha.  :)

I'm with Jonathan. I love my sugar. And personally I don't see much wrong with it. We metaboloze glucose to provide energy when running. We make glycogen from glucose to build up our reserves.  The complex carbohydrates we eat get broken down into sugars. I think sugars are bad for you if they make you fat. I'm not worried about that, so bring on the soda (and please don't give me any of that gross diet soda).

My vice is fats. Fried foods, cheese, ice cream etc. That is the stuff I need to get out of my diet. It is clogging me arteries and filling me up before I can ingest enough energy providing sugar.

I couldn't have said it better.

I believe in moderation in all things (related to diet at least).  I partake in all three "vices" in limited quantities as:  1) I enjoy them; 2) A little bit allows for some fun in life; 3) Staves off the possible "binging" effect from total withdrawls; 4) Each can have a beneficial affect on one's health (e.g. alcohol - heart healthy, dark chocolate's health affects). 

This being said, I echo Paul's perspective and feel that everyone here can take differing steps to help their overall health and running performance by using other's opinions and findings on the topics.

Some thoughts. First, free is the man that can have fun vice-free. It does not matter what the vice is. If it is something negative, and we know it, but we think life is more fun with it than without, we are slaves of that vice even if we never partake of it. One of the most liberating moments in my life was when I realized that the definition of fun is very malleable, that you can shape your own fun. It is not easy, it requires a lot of discipline, it takes work to learn to deeply enjoy good things, and not crave the bad ones, and it is very easy to lose that skill, but the mind can be trained to enjoy good things and loathe the bad ones. I suppose somebody at one point state the above with - Good habits are hard to get but easy to live with, bad habits are easy to get but hard to live with.

Before I came to the US my best marathon was 2:48:32 at the age of 18. This was not done on talent alone. I had run consecutively for 7 years with no breaks longer than 3 days the entire time. My median mileage was around 40 a week. I ran 75 miles a week with long runs and tempos in the three months prior to the marathon. I eventually improved to 2:41:54 at the age of 24 off 55 steady/75 max, then 2:39:48 at the age of 25 off 65-75 steady, then over the years eventually advanced to 2:23:57 at the age of 34 off a few months of 100-120 miles prior to the race. I've hit plateaus, struggled through them, tried numerous ways to break them. Most of what I tried yielded no fruit, but eventually I would find something that did.

Each time I'd make a breakthrough there was something new that I found, and sometimes I would make a breakthrough without quite understanding what it what that made it happen. I do not really have a magic formula for a breakthrough except what I stated above regarding the freedom and the fun. I believe the key to my ability to find the breakthrough was to be adamant about not only eliminating the negative, but going much further - teaching my mind to loathe it. At the same time, be adamant about doing the positive, and again, going further than that - teaching my mind to love it. If there was a pleasure that I suspected was making me run slower, and it was nothing but pleasure, it did not have to be done, I never thought twice about getting rid of it, or at least trying to go without it to see what happens for as long as it takes to have convincing results. I did not worry about the reduced quality of life because I felt free to define my qualify of life. I began to realize that there are two types of pleasure - to use a dietary analogy, the wholesome sweetness of a natural fruit, and the artificial sweetness of added white sugar. The former type builds you while you enjoy it, the latter destroys you while you let your passions go out of control. The former usually requires work prior to the enjoyment, but the satisfaction is lasting and the consequences are that you are better in some way. The latter requires no work prior to the enjoyment, is easy to obtain, there is no price to pay prior, but the pleasure flees soon afterwards, you are left empty, and there are long term negative consequences. So I decided to define the quality of life for my mind in such a way that it would only want to enjoy the pleasures of the first kind.

I believe that due to the above mindset, overtime I was bound to find something that works. The key is to not let trivial matters stop you from achieving the goals that are in your heart. There should be nothing trivial (such as food or or drink of a certain kind) that you are not willing to give up. There should be no training method  that you are not willing to try as long as it does not interfere with higher priorities such as family, church service, or the commandments of God. Then something that would work for your body will have a hard time escaping your view, and you can experience continual growth for a while.

Sasha, I really like your point and view on this subject.   I believe the mind is what can determine your eating behavior.  If you can learn to control it than your well disciplined.  I usually abstain from bad foods, except every once in a while I'll eat something unhealthy just because I want something I haven't had for a while.  Now could I say no, of course and I would be fine, but every once in a while I eat something just to eat it and enjoy it.   

Why do I drink pop?  I enjoy it and like the taste and it seems to help me after a run.  I know that it may give me a boost after a run, but I've wondered if I quit drinking it would it make me a better runner?  Now just thinking that way makes me want to try to quit to increase my performance.  Being 36 years old I know I need every extra advantage as possible to ever break 2:30 in a marathon.  I want to get faster and if it takes quitting pop than it will happen.  I've made changes in my diet already where I'm not eating meat that much anymore so quitting pop is just changing my mindset.

Sasha, I'm curious what you eat on a typical day to fuel your body.  Could you list your meals?

Kory:

My typical daily menu:

Immediately after the morning run: Powerade, 2-3 honey sandwiches on whole wheat bread, sometimes a couple of bananas as well

Breakfast: Raw rolled oats, dried dates, raisins, raw nuts (peanuts or cashew, almonds work as well, but are too expensive), possibly other fruit when available, and soy milk, all mixed together in a bowl.

Lunch: Some cooked grain (buckwheat, brown rice, barley) or whole wheat pasta with spices, sea salt, home-made salsa, or Braggs for seasoning. 2-3 times a week some form of light meat - fish, chicken or turkey as well. Sometimes I add avocado + garlic ground up in a K-Tech mixer to the meal as well.

Immediately after the evening run: Repeat the post-morning run routine.

Dinner: Repeat breakfast expect no soy milk or oats, and more nuts.

Additionally, frequent snacks when hungry or starting to lose concentration - honey sandwiches, apples, bananas, oranges, grapes, etc depending on the mood. Also, 3-4 times a day suck on a piece of garlic for 15-20 minutes.
 

Sasha,
No vegetables?

Sasha,
Why no Veggies.

Sasha- do you ever eat out?

We eat out maybe once a week if that. At times I watch what I eat and other times I don't especially if it's Chinese food which is my favorite.  I would rather eat home grown veggie's, but I don't do that often because I don't have a garden.  I usually don't eat much of breakfast or lunch, but I eat a big dinner.

Kory, tsk tsk on skipping breakfast...need to start the day of with some energy my friend, that might help the tiredness in the legs.  I usually eat a heaping bowl of whole grain cereal for breakfast and snack about every 2 hours throughout the day to keep my energy level up and blood sugar regulated.  It also helps me from overeating at regular meal times.

We eat out 1-2 times per week and I really watch what I eat even then (my wife...not as dedicated).  For example, if we go to Chili's, I nearly always get the "guiltless" chicken sandwich.

Jeff,  actually I always eat breakfast.  What I meant it not a huge meal.  I usually eat a bowl of Smart Start cereal or Oatmeal.  I the weekend it's usually pancakes. For lunch I usually eat Oatmeal again with yogurt, or a Bagel turkey or honey sandwhich with Oatmeal, but for dinner it just depends on what we decide to cook or what the kids want.  I would definitely say I don't always eat a healthy dinner.

Lulu - vegetables as well, when available. More during the summer.

Jon - we hardly ever eat out, and when we do it is always at a handful of specialized health food restaurants. When traveling I may consider Subway, but lately I've been doing just grocery store. I would rather go without a traditional meal or at times even plain hungry than eat something unhealthy.

Reasons for not eating out are time, health, and cost. Even if the restaurant has the right stuff (which is rare), because I do not eat much animal fats, I end up eating a lot of volume, and that gets expensive fast. To get the same quantity and quality of nutrition I can get at home for $2, I would need to spend probably $20 eating out. Additionally, restaurant food poisoning in not an uncommon occurrence,a danger I would not like to flirt with while running high mileage.

Some philosophy to go with that. The power to go without is an essential component of the power to win. A good runner picks up the pace when he needs to and does not wonder if it is going to hurt. He knows it will, but the joy of the win obscures the pain. Overtime he learns to enjoy the pain as well because it is so intimately connected to the glory of winning. If somebody wants to truly maximize his potential, he must learn to go without instinctively, unquestionably, and with a happy heart - not feeling like he is missing out on some sort of fun, but rather feeling the joy of the upcoming victory while in the act of what others may perceive as a sacrifice.

Sasha I loved that last paragraph. I don't always understand or agree with some of the advice you give but I think what you said gives me some insight into your core philosophy and motivates me to consider a few things I hadn't pondered before.

Sasha, what's your Thanksgiving meal that you will have?

I would also like to commend you for your discipline, because it truly does make you a great runner.  Although I'm pretty good at watching what I eat I'm not at your level.  Your determination to do whatever it takes to reach your goals and keeping your body purified is going to pay off.

I'll probably eat a larger version of my regular breakfast after the race, then a couple of pieces of turkey at the family dinner with some carrots, and a bowl of peanuts with raisins and strawberries at night.