Friday, August 15, 2008

Friday 19 miles.

am) 9 miles easy jogging in 58:00. I fully expected to slog through this run feeling like crap.. instead I felt awesome. Last night- as I was up half the night watching the Olympics (how much has work force productivity dropped in this country because the Olympics?) my legs felt painfully stiff and sore. My recovery routine, which I learned partly from working with Dr. Bill Misner from Hammer Nutrition, includes mega doses of a complex vitamin B supplement taken with whey protein. Over the years I have learned that this is a very effective recovery protocol. Before going to bed I took the B's plus 30g of whey protein powder in 1 liter of water. This- along with the natural release of HGH while sleeping seems to make a significant difference. If someone out there has data proving otherwise- please don't tell me... ;) Part of why this run was good was that it is currently 50 degrees and raining.. my favorite weather to run in.

pm) 10 miles in 1:05 average HR 145. At times it was pouring rain... LOVED it! One of the more fun runs I've had in Colorado. I had stepped out the door with every intention of running just 6 miles, but I wasn't going to pass up a run in the rain. I may never see that again here.
I'm off to 'have a life' and eat pizza with my family. I weighed 139 pounds before my run tonight.


Travis said...

Hey, could you give me some idea of what that B/whey protine recovery product is. And also what other supplements you take. Thanks,


Lucho said...

Travis- I by the Mega Vitamin B supp at Vitamin Cottage or Wal-mart. There isn't any toxicity with B as it's water soluble. There was study done that showed in doses 100,000+ times the RDA that mitral valve failure occurred in a small percentage of rats. I'm not worried. The doses are in the 1000+ range. Folic acid or folate is crucial to the absorption but that is on the supp.. The whey protein is organic from Vitamin Cottage. Whey protein is an easily (easier) synthesized protein that has many of the amino acids that your body needs to repair muscle tissue. Eggs could be good too but I prefer the digestibility for my self.
The only other supps I take are CoQ10 (google that one)and a slow release iron pill once a week just to ease my mind.
Once in a great while (in the strong heat of summer) I'll supplement sodium on my food.
Other than that- lots of dark colored vegetables and all meats.
Ibuprofin one or two times a year.
Beer often. Red wine as much as I can.

Dave said...

I'm definately part of the wine and beer cruiseline myself! I agree with the whey protein before bed. In my body building days I would mix it with flaxseed oil to slow down the absorbtion through the night. As a bodybuilder I was eating every 2 hours. The night was the longest period of time where I wouldn't eat so it was vital to get protein and continue building through the night. It certainly worked for me as I skyrocketed from 185lbs to 250lbs in just a couple years. Now that I'm back down to 180lbs and have seen the light of endurance sports, I can't imagine that recovery from endurance training wouldn't be helped along by using this method.
One question on the B Suplement though...I've had problems falling asleep in the past in taking a B complex too close to bed. I'm guessing it's the B12. Do you ever find that happens to you?

Lucho said...

Dave- I do experience loss of sleep but I tend to lose it on the back end where I am up usually before 5am with a restless mind, anxious to start my day. I don't think that is the Bs but it would make sense. I feel as though I sleep much less when my diet is the cleanest too. I've read a bit about body builder diets.. they seem to be the best athletes at dialing in recovery! Amazing.. One thing I know varies quite a bit between endurance runners and lifters is that runners tend to have diets that are predominately carbohydrate. The Africans tend to eat very little meat and mostly grains. I certainly train much more effectively when I let my diet slip away from the Caveman diet.
250lbs!!!? Crap. I weighed 139 today.. not exactly a gun show going on here! More like a water pistol.
Did you change your diet to intentionally lose muscle? Or let it come off on its own?

Dave said...

I changed my diet dramatically once I began running. Much heavier with the carbs, but kept a lot of protein in there mostly out of habit.
When I became serious about running and triathlon, I weighed about 225. Obviously looking across the start line I realized that in order to be competitive I needed to be much more streamlined. I'm 6'1" so I'm pretty happy being 180 right now, although for a race I'm doing in October I'd like to be dialed in to as close as 175 as possible.
I've been lucky my whole life to be able to loose and/or gain weight pretty quickly, but the diet definately made a huge difference. Overall I think it's the amount of calories overall that did the trick. I was eating near 11,000 cals a day when I was body building. Now that number is only about 5000 to 6000 during heavy periods of training. I'm still trying to improve so it's a work in progress.
It's interesting what you said about loosing sleep on the back end. Maybe that's a result of the absorbtion rate of the vitamins? And 139lbs would be a dream for me! No wonder you're so fast! Thanks again for all the great info!

Lucho said...

11,000 calories... wow. That's tough to do! Body mass really is a huge factor when you talk of endurance sports. Although- for Ironman there is a lot to be said for strength. Some of the past winners have been on the big side.. Al Sultan was huge, Luc Van Lierde was much bigger than people realize. Finding that balance point of being light but keeping strength is critical for triathlon.. not so much for pure runners.

Lee said...

Lucho, How often do you use this method of recovery? Is it just for when you are feeling stiff and sore, or is it something you do everyday? Thx!