Author Topic: Marathon Training  (Read 4006 times)

Offline CavemanChris

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Marathon Training
« on: August 24, 2012, 06:57:59 AM »
Iíve been eating paleo for a month now, Iíve really bought into the science of it and Iím enjoying the weight loss. Unfortunately Iím 5 weeks away from a marathon and my long weekend runs have really suffered (pace has dropped 20% and I'm struggling from 8 miles onwards) which Iíve put it down to adapting to the new energy system, I really need my next long run to go a lot better, what would you suggest would be the ideal preparation for an 18 mile 2.5 hour run?

Offline Kilauskas

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Re: Marathon Training
« Reply #1 on: August 25, 2012, 10:21:43 AM »
I would strongly suggest you to quit marathon as soon as possible if you do care about your health.But if you still choose to run marathons in the future the only way to fuel yourself and stay paleo is by eating plenty of fruit,fatty cuts of meat and vegetables.
« Last Edit: August 25, 2012, 10:23:29 AM by Kilauskas »


Offline Warren Dew

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Re: Marathon Training
« Reply #2 on: August 25, 2012, 12:15:06 PM »
Your current runs are suffering because of lower glycogen stores, because paleo is a low carb diet.  Your best bet is probably to try to shift your body into ketosis, so that you will be burning fat in the form of ketones instead instead of using the glycogen, and low glycogen stores won't be a problem.

To do that you may need to shift your dietary intake.  You may need to cut back or eliminate the fruit, and you will need to add fattier meats and possibly additional fat beyond that.  Get some ketostix to track your progress, and try to keep the ketone levels in the "low" to "medium" range, especially before runs.

Once you do go into ketosis, you should see your performance coming back up to your former levels, or even getting better, as there's some indication that muscles are more efficient on ketones than on carbohydrate.

For more details, you may want to read this thread, where another member following this advice initially saw a dropoff in training run performance similar to what you are seeing, but then went on to run a personal best by 10 minutes in her next marathon.

http://cavemanforum.com/diet-and-nutrition/marathon-runner-and-new-to-paleo-help!-%28a-bit-long-sorry%29/

One caveat:  while I now know this works for women based on that thread, I don't know for sure that it works for men as well.  The only way to find out is to try!

Edit:  apparently it works for men too:

http://www.marksdailyapple.com/forum/thread64390.html
« Last Edit: August 25, 2012, 03:19:48 PM by Warren Dew »

Offline CavemanChris

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Re: Marathon Training
« Reply #3 on: August 28, 2012, 01:53:57 AM »
Thanks for the advice, I've got 2 marathons to run this year and it's likely they will be my last for a long time! Next year I plan on giving crossfit a try as there's a crossfit gym opened up practically next door to my office.

I didn't get a chance to check back on this forum before I had to do this weekend's long run so based on things that I had found elsewhere on the net I decided to eat about 300g of strawberries and 2 sweet potatoes the day before along with some oily fish to get some paleo friendly carbs into the system and then on the day of the run I used an energy gel before the run and at half way. This seemed to do the trick and I completed the last 5 miles in 35 minutes which is 15 minutes faster than the last 5 miles of the shorter run the week before.

Obviously I don't want to suggest that this is the way to get through long runs for people trying to follow a Paleo lifestyle as I cheated by using energy gels and to be honest at this stage there's no way of telling if they were even necessary.

I've read through the links that Warren posted and I definitely want to try to replicate "smiles" results from the first link, this week I'm going to go very low carb and high fat with no pre run fruit or sweet potatoes and see what happens

« Last Edit: August 28, 2012, 08:27:43 AM by CavemanChris »

Offline Kilauskas

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Re: Marathon Training
« Reply #4 on: August 28, 2012, 11:59:15 AM »
The most friendliest paleo carbs should be only from fruits and nuts.Starches like sweet potatoes is not a healthy option.


Offline Warren Dew

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Re: Marathon Training
« Reply #5 on: August 29, 2012, 07:05:11 PM »
I've read through the links that Warren posted and I definitely want to try to replicate "smiles" results from the first link, this week I'm going to go very low carb and high fat with no pre run fruit or sweet potatoes and see what happens

I think it's important to note that smiles' successful ketoadaptation happened in the course of two months.  I doubt that it's going to work immediately.