Miscellaneous / SEALFIT Online Daily Content

Fuel for Marathon Training

Those looking for todays new post, it will be posted by midday.  We apologize for the delay.
The holidays are upon us and we all know what that means:  parties, alcohol, desserts and comfort food are tempting us at every turn.  It’s easy to rationalize during the holidays.  Maybe you worked hard all year and want to slack off or the stress of the season foments poor nutrition decisions.  What a great time of year to have a serious training or fitness goal.  It’ll keep you on the right track if you’ve got got a goal. Make sure you’re spending time with people that share your goals, understand your mission and are supportive.
Many of our family members won’t be on the program and it might feel a little awkward to eat healthfully in front of them.  We’ve all got that grandmother or aunt or mom that wants you to have just one more helping.  It’s no secret that the happiest people are those that eat long meals with family and friends.  I’m a big believer in this proposition and I won’t be missing out on any of the fun.  At the same time, I’ll be mindful of my nutrition with some careful planning.
Here are a few tips that I’l be using this holiday season:
  • Eat before you go out.  If you’re already full from eating healthy prior to the holiday party, you’ll increase the likelihood of making good decisions while you’re there
  • Have your training planned out the week before.  If you know you’ve got a difficult workout the next day, you’ll be more likely to consume the right fuel to perform.  It will also keep you away from the spiked egg nog.
  • Offer to be the designated driver.  With great power comes great responsibility.  Your friends will appreciate it and it’ll keep you out of trouble
  • Keep healthy snacks handy.  I travel with raw almonds with me most of the time.
  • Check in with your goals using the morning ritual.  If you don’t have a morning ritual visit Unbeatable Mind and get one pronto.  Your priorities will be in order and it will help you make the right decisions.
In four weeks of training, I’m visibly leaner and I’m getting faster.  The combination of my fantastic training plan developed by SEALFIT Coach Jeff Grant and my nutrition plan monitored by our resident nutritionist Danielle Gordon have been on point.  I don’t measure my performance (or my self-worth) on the scale, but many have asked how much weight I’ve lost and the answer is 8 pounds since the training began.
I’m eating to fuel my workouts and recover as fast as possible.  This means a lot of good fat in my diet.  Here’s a typical day:
Oatmeal with blueberries and nuts or almond butter
Train (based on what’s on the schedule for that day)
Eggs, bacon, vegetable
Ahi Poke, broccoli
Grilled chicken, guacamole, salsa fresca, black beans, spinach salad
If I’m still hungry and it’s getting late I’ll eat a piece of fruit (usually an orange or an apple).  After the first few weeks I added oatmeal in the morning because I really felt like I needed some extra calories to fuel my training.  I’ve also added some pre and post workout supplements.  The pre-workout is mostly carbs and the post formula is a combination of carbs and protein.
Diet and fueling for performance is a constant process of testing, learning and tweaking.  I invite you to try different options for your own training.
Here’s last weeks training plan and results.

Sunday: 30min weighted run with 10#

Monday: 4x800m (3:20, 3:14, 3:34, 3:22)

Tuesday: 2:30 run (15 miles-on Strava)

Wednesday: rest day

Thursday: OPWOD (Baseline, Strength, Stamina only)

Friday: OPWOD (Baseline, WC, Strength only)

Saturday: 2 mile tempo run (15:46)

Coach Dave

Leave a Reply