8 glasses of water, spread throughout the day.7 p.m. - Pretraining snack: Whole - grain bread with peanut butter and apple.8 p.m.-9 p.m. - run in the Park.Posttraining snack: Skim milk, 20 g of casein and dark chocolate.
Today I am not running - but I have to prepare myself for tomorrow run. So, I came to visit "MET" foodmarkets on the E 110 ST.What food I need for repairing my muscle?What food I need to prevent mental fatique?What food I need to prevent hypoglycemia?Keeping this question in mind I start shopping produce:Ground pork - 2 poundsGround beef - 3 poundsSalmon file - 3 poundsThis products contain essential aminoacids, saturated fats and omega-3 fats.Thin Spagetti 'Ronzoni"Brown rice
6 a.m.Checking my hydration status with urine color :Well hydrated - light yellowModerate dehydration - yellowVery strong dehydration - dark yellow/orangeBreakfast, drinking 500 ml of water9 a.m. - lunch, drinking 400 ml of water.11 a.m. - protein and low glycemic carb's.12 p.m. - 1.30 p.m. - run in the Park.After run I had weightened myself again - total loss was 3 pounds. so I have to drink to prevent dehydration - 3*3=1200 ml.Today in my post - running drink I included casein:Casein - 20 g
May 14. Not to hot, but very humid.I applied Ultra Sheer sunblock, weightened myself before running,and - start running toward Central Park. Again, first 30 min. - 2 min.quickly - 2 min.slowly, Next 30 min slowly run, Next 30 min medium run. When running I asking myself - what type of energy I used? First 30 min. - aerobic and anaerobic, Next - aerobic /I am using my fat storage/ Next 30 min. - anaerobic /I am using glycogen storage /
May,9. 10.30.Very hot, difficult to breeze - very humid.I start on the 75 street and 1 avenu. Then I pass entrance in the park and joined the Big Circle heading North. 2 min run, 2 min walk. In my way I drink water from fountain.30 min this tempo. Then next 30 min I run without stop. And last 30 min I almost sprinting.When I get home - total running time was - 1,5 hour -I prepare for myself high-energy drink. 1/2 cup milk 20 g whey protein 1/2 banana 3 cubic ice