Marathon Training Body Changes

I’ll start with some happy news. B Yesterday after work I ran 15 miles on a treadmill. B Total time 135 minutes 2 incline.

First 10 miles were run in 88 minutes while the other 5 in 47 minutes. B Also for the first time since I started doing greater than 7 miles on a treadmill runs, I didn’t feel like poop afterwards. B I was hungry yes, but my knees were happy, my stomach was okay enough, and my energy was not wiped out. B Practice may not always make things perfect, but it definitely makes them better! B I went from dying/wanting to throw up after a 14 mile TM run to actually feeling great in the span of 1,5 months!

Now was the less happy news. B I had a bit of a rude awakening this morning. B I did my Inbody analysis. B And lets just say that results since marathon training were not the ideal health type. B No I didn’t gain weight, but I lost muscle which was replaced by fat. B So no weight gain or loss; yay! B Switching muscle for fat; boo!

So first what is Inbody?B B The InBody uses bioelectrical Impedance Analysis (BIA) [try saying that aloud 5 times!] to analyze your body composition. B BIA is a technique that measures body impedance by sending an electrical current through the body. B B How futuristic! Its quick and you feel nothing at all as the current only passes through the water fluids inside the body, and based on the impedance values collected, the body water volume is calculated. B Since water fluids are usually inside muscle tissues, by using the water volume, the fat-free mass can be calculated. B Body fat calipers measure skinfolds to calculate how muchB subcutaneous fat(fat under the skin) a person has. B According to research itbs highly accurate and not subject to human error (me pinching in different places). B However, water fluctuates and to avoid that its recommended to not eat or drink 2 hours before your test.

Now in summary this shows I’m a healthy, average person who could use a few or many core workouts. B My trunk muscles are non-existent. B This can lead to back problems,B bad posture and all sorts unpleasant stuff from working at a desk job all day. B That was already known to me. B Also, between the 6 weeks I did not gain any weight which is awesome being that its winter and all. B I didn’t lose any weight, which is fine since that was not my intention with running. B However, my overall fitness level went down.

I lost two pounds of muscle and traded it in for two pounds of fat. B Clearly with my desire to be healthy and fit, this is not the direction I want to go in. B So I needed to evaluate my recent habits and see what’s going on.

Biggest change in my life for the past 3 months? B I’m training for my FIRST marathon. B Its super exciting and I’m learning everything the stupid way because I’m just that brilliant.

Here are a few reasons for my body change (even if it’s a 2% change)

bChange in eating habitsb

Ibd like to say marathon training has made me a healthier eater, but it has not.B While before I used to eat a small light meal at lunch (salad or a small deli sandwich from home), I find myself needing bigger meals to get through post work training runs.B My cooking time has also drastically decreased.B I am no longer cooking balanced meals, but instead picking the option of eating out.B When I get home at 9PM post run, I want food NOW, not an hour later once Ibm down slicing, dicing and baking.B Tortilla chips and pop chips seem like great options as I savage through my kitchen.B While those make a great in between meal snack, I shouldnbt be adding them in addition to my regular dinner.B Also due to time, I have created a more vegan diet.B I am skipping lean meats like chicken and replacing it with a more fatty protein like peanut butter and other nuts.B Why?B Those are much easier to pop in my mouth as I am always in a rush.B However, while I am keeping up with my protein intake, Ibm sure my fat content in my diet is increasing drastically at a higher rate.

Solution: I need to keep an eye on my healthy fats intake.B I need to cut back on peanut butter.B Ibve been really going to town on that jar and eating it in place of a more balanced snack such as an apple or yogurt.B Ibm also going to make an attempt to increase my lean meat consumption instead of just relying on nuts to get my protein content.B I donbt feel like I need to cut calories, but I definitely need to change the content of them.

B bAre you resting more than usual?b
I read this somewhere and I think it applies to me.B I am no longer running in addition to my normal activity.B Instead itbs become in place of my long walks or biking or hikes I used to do.B No more Jillian Michaels workouts.B My mind has taken the mentality of bwow I ran far…I can relax the rest of the dayb. Before marathon training a typical Saturday was a few hours of hiking followed by grocery shopping, laundry, pretending to clean and then out with friends. I was moving constantly. Now a Saturday involves two to three hours of running followed by vegging on the couch most of the day and a bag of tortillas for bcarbo-loadingb.

Solution: Donbt let running take over my life.B Even though itbs winter, itbs coming to an end and definitely make a better effort of staying social.B Try to go hiking when the weather is good.B Clean the dust of my bike.B Donbt direct all my energy to just running.B I know this will get easier once I feel like I have the base for running 26.2 miles and am not paranoid that I do not have enough training.B Also cut back on bcarbo-loading.bB If I eat healthy, Ibll have enough, therebs no need to find an excuse to stuff chips in my mouth for every meal.

bCalories Rewardsb
As my running mileage starts doubling for the week; it has become very easy to say bwhy yes I deserve a 3pm cookie!B 10am cookie, this is just breakfast part 2, I bpomiseb;b Puppy dog big eyes.

Solution: I really have no need to eat half a bag of M&Ms with my tea before lunch time.B Save my sweet tooth for 3PM.B Cut giant cookie in half or have a few M&Ms.B I donbt really need both items.B Better yet, but a cool kid and half an oz of dark chocolate.B I hear it has some pretty nifty health benefits.B Also just because I have free baked dessert at work available daily does not mean I need to take advantage of it daily.B Grab an apple instead!B If Ibm not hungry enough to eat the fruit, then Ibm definitely not hungry enough to eat the cookie.B

bBuilding glycogen storesb

Another reason for my loss of muscle and gain of fat could be my glycogen stores.B Everyone and their great-aunt know about the importance of glycogen storage for distance.B Your body automatically stores water with the glycogen and that might lead to weight gain and a reading of less muscle mass.

Solution: None needed, itbs okay I should be happy with this as my races are coming up.

bRebound Hungerb

As common with others, (I am not a unique snowflake) I am not feeling very hungry post long run but am famished the next day.B Problem is when my hunger is out of whack, I make silly eating decisions.B bWhy yes, peanut butter brownies make an excellent breakfastb vs. a normal oatmeal serving like a normal child.B Repeat this for a couple of days a week and bam fat/weight goes up within a few weeks of training.

Solution: Seriously, as stated earlier in this rambling, I do not constantly need to be shoveling chips, almonds and M&Ms into my mouth.B Take the time to eat an actual meal so I donbt find myself famished when my metabolism catches up to me.

“Lacking of Strength Training”

Also, I need to make more time for strength training. As my running mileage increases, I still have the same limited amount of free hours in a day. B This leads me to cut out my strength workouts I used to do.

Solution:B Take the time to cross strength. B Skip a run and do a Jillian Michaels workout instead. B Do 5 minutes of planking a day. B Wake up, Plank up, shower and head out. B It’s not too complicated, I just need to stop finding excuses.

Basically the conclusion is, although its great that my endurance is growing, I need to stop using my running/training as an excuse to eat crap (chips, how did this habit start) and avoid weight/strength training (I really hate weights and non cardio workouts).

Have you ever one of these body composition analysis?

Have you ever noticed changes in your body as you were training for something? B What were you training for and what changes did you notice?

How long would it take for my skin to turn yellow/orange?

Yes, I ended up with a single lunch time run session:

5.6 Miles – 3 Incline – 49.44 – 6.8 average pace

Not bad. B I wanted to do an 11-miler for my “longish” run but I got caught up at work for an extra 90 minutes and by then the slush/snow storm made me too lazy to stick around the office until 10pm (even if it is to use the gym). B I told myself there’s always tomorrow and that’s my plan for today. B 5:30Pm 14 mile run single session. Me and evil treadmill have a date.

So yesterday instead of run part 2, I went home and decided to make theB SpaghettiB Squash that was slowly but surely going to die in my kitchen if it wasn’t cooked soon.

Spaghetti squash gets its name from the fact that when it is cooked, the inside flesh pulls out of the shell in long strands, resembling spaghetti pasta. B When I first tried it, I was a bit in shock when it didn’t taste exactly like pasta.

So Let’s talk about why aside from the taste (even if its not like pasta), why it’s so great

  • A 1-cup serving offers 5.4 mg of vitamin C, which is almost 10 percent of the recommended USDA daily intake
  • Other vitamins include A, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K.
  • The dominant mineral is manganese, with 0.2 mg, which is 8 percent of the RDI. Manganese aids in the production of healthy bones, tissues and sex hormones. It also plays a part in metabolism, regulation of blood sugar, absorption of calcium and the functioning of the nervous system.
  • Other minerals found in smaller amounts in spaghetti squash include potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium.
  • It contains 2.2 g, or 9 percent of the RDI of Fiber. B Your body will use this fiber much better then the kind found added to FiberOne bars.
  • B It also contains omega-3 essential fatty acids and omega-6 fatty acids. While the former is good for preventing heart disease, cancer and inflammation caused by arthritis, the latter promotes brain function.
  • There’s only 42 calories and 10 carbs in one cup!
Here’s a summary chart people who see too many words on a screen and tend to have their eyelids glaze over:
Nutrient Value
Vitamin A 170 IU
Vitamin B1 0.1 mg
Vitamin B3 1.3 mg
Vitamin B5 0.6 mg
Vitamin B6 0.2 mg
Vitamin C 5.4 mg
Vitamin E 0.3 mg
Vitamin K 1.2 mcg
Folate 12.4 mcg
Potassium 180 mg
Choline 11.6 mg
Calcium 32.6 mg
Sodium 28 mg
Phosphorus 21.7 mg
Magnesium 17 mg
Iron 0.5 mg
Zinc 0.3 mg
Manganese 0.2 mg

So how did I prepare this massive lump of goodness?

I washed it, I almost killed myself,B I cut it in half, took out the guts, seeds and all that icky stuff. B I Pam-ed it (I might get cancer but its moreB convenientB then olive oil), went to town with the garlic salt, lemon pepper, and maybe a littleB too much cayenne pepper.

Upside down and in the oven it went. B 400F degrees for 45 minutes or so until the skin felt bendable.

Once out of the oven, the fun part begins, grab a spoon, grab a fork, grab your hands and scrap/scoop out the insides. B Keep scooping I promise there is plenty left!

My one squash yielded me two giant snapware containers worth!

Look at what a mighty fine job I did! B The left side tried to misbehave so I showed him whose boss.

Now how do you serve this? B Normal people add something fancy like sliced up small veggies and marinara sauce.B Not I. B I was in a hurry and only had 10 minutes this morning. B So:

B Top half with spaghetti squash, other half with baby spinach (my addiction) and four Trader Joes fully Cooked meatballs and you’re ready to go.

That’s me running out the door!

Remember these from The other day. B They made a comeback in my squash. B I’m on a add hot sauce to everything kick.

Pop into the microwave for 2 minutes and now I’m off to work some more and eat my lunch!

Have you ever madeB spaghettiB squash? B What recipe did you use?

Did you sign up for any races yesterday during Rock & Roll’s Leap Day Sale?

I signed up for the Montreal Marathon inB September. B Now I need to figure out who I can convince to come with me. B Any takers?