ATC: Let Your Race Choose You, Combining Ultra and Marathon Training, Meditation for Insomina, and More
September 4, 2015Shop and save with the podcast at enduranceplanet.com/shop
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– ALSO –
Donate to EP for this year’s Week of Kona coverage!
On this 192nd episode of Ask the Coaches:
-Tawnee’s Easy Green Smoothie recipe:
Ingredients:
1 cup cold water
1/2 avocado
1” cube ginger root (or less if desired)
2 scoops Mt. Capra protein powder (email us to get an exclusive 10% discount code for Mt. Capra)
1 tbsp great lakes collagen
1 tbsp chia seeds
1/2 tbsp maca powder
3 dino kale leaves
1 tsp cinnamon shake
1/4 tsp sea salt
5-7 ice cubes
optional: extra greens, 1/4 cucumber, berries or sweetener (to taste)
…Blend and enjoy!
Nutrition: roughly 340 calories
-Lucho hangs out at Leadville 100 Ultra
-Tawnee runs Red Rocks in Las Vegas
Questions:
How to combine training for a marathon and ultra that are 4 weeks apart. In this case the listener is looking to break 3 hours at the Boston Marathon, followed by a 50-mile ultra.
Tawnee has a similar 2016 challenge of Boston followed by Badwater Salton Sea.
Backpacking the full PCT: is it a good idea to be fat-adapted or in a ketogenic state? Why being a fat-burner can save you weight in you pack and provide steady energy, but why you also want to incorporate carbs and not over-worry about food and macronutrients.
Alternative food ideas for those with a sensitivity to coconut or coconut oil who have a LCHF/Paleo-style diet.
Healthy fat options:
-Eating/baking/toppings: flaxseed, chia, raw nuts and seeds, yogurts
-Milks: almond milk (but not a shitty kind), nut milks, a quality protein powder mixed with water!, full fat dairy if you can handle, goat milk
-For cooking: ghee, animal fats (ie lard, bacon grease, duck fat), full fat dairy, eggs
-Don’t heat oils: sesame, flaxseed oil, walnut oil, macadamia oil, most nuts and seed oils
-Avoid: vegetable oils, canola, soy, corn, sunflower/safflower, shortening, hydrogenated, margarine, etc
Applying the MAF method to Xterra tri racing
Let your race choose YOU! We discuss using MAF and building fitness on your own timeline vs. choosing a race and trying to build specific fitness by the race deadline. Let your individual needs come first, be patient, then choose a race.
Insomnia help! Is underlying stress and diet causing sleepless nights?? This listener has tried a lot of hacks like no electronics and sleeping in a cool, dark room, but still can’t sleep through the night. We discuss possible causes — looking outside the box — and solutions such as meditation to calm the mind and find inner peace.
Another helpful article on insomnia cures.
Comments (4)
With MAF I am 68 and been running for 10 years(training for marathon) would you add 10 to 112. This for my age and been running for 10 years. When running tempo run still run at 122? Thanks, love your podcast
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Good Moring Tawnee, I ran out of bananas yesterday and picked up 2 avocados and made my shake as normal but with the 1/2 avocado instead of the Banana and it is Fricken AWESOME !! Thanks for the Pro tip on this. Next I will try your protein shake when this one runs out and I will report back 😀
[…] and letting your race choose you: Damien asks, Shouldn’t that be true for the distance too? What about Tawnee going from marathon to ultra? -Training for a 24hr and trying to figure out a training plan for it, including two-a-days, long […]