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Found 64 results

  1. Hi there! I just finished my first whole30, and am planning on sticking with this wholesome way of eating for a long time. I love it! However, I'm still trying to figure out how to fuel for long workouts. I'm very athletic, usually doing long cardio workouts 3-4 days a week, either cycling or running. My runs are usually somewhere between 4-10 miles, and my bike rides are typically between 30-50 miles. I'm training for a 13-mile Spartan Race in September. I also train a little bit with my college's cycling club, and compete in a few Women's C Collegiate Cycling competitions in the spring. So my question is, what does a day of food for paleo endurance athletes typically look like? Most of the discussions on this forum are about shorter, high-intensity workouts like crossfit or lifting. I do crossfit about 3 days per week, but I think I've figured out how to successfully fuel myself with protein and fat for that. But I've noticed that low-carb breakfasts make my morning rides and runs soooooo slow. So I'm really curious about ideal quantity of food, carb intake, and timing of meals for endurance training with a paleo diet. I read Paleo Diet for Athletes, which has some very good concepts, but Loren Cordain recommends using a lot of gels and sports drinks. I'm hoping to figure out how to have rides and runs as strong and fast as they used to be before going paleo, but without resorting to processed sports foods. Before going paleo, I'd normally eat toast and peanut butter before a long bike ride, and I'd eat gels and/or sports drinks (like Cytomax) during. Then typically a sandwich for lunch when I get back. But yesterday I went on a 33-mile (2.5 hour) ride in the morning, and here's what I ate throughout the day: 7am breakfast: 1 sweet potato, 2 poached eggs 8am bike ride. I filled my water bottles with 2/3 coconut water, 1/3 water, with a pinch of salt. At mile 20, I had a banana 11am post-workout snack: 1 sweet potato, ~4oz turkey 1pm lunch: ISWF curry (1/3cup coconut milk and curry paste) with ~8 oz roasted leg of lamb, 1/2 green pepper, and a sliced zucchini. 8 oz kombucha. 5pm snack: 2 large carrots, 1/2c macadamia nuts 7:30 dinner: ~8 oz chicken, 1cup green beans roasted in ghee, lettuce and tomato salad with ~2tbsp olive oil and balsamic vinagrette 9pm snack: 2cups berries This day was pretty successful for me; my energy levels were pretty solid throughout the entire ride. But man oh man, throughout this process of figuring out the whole paleo thing, I have had a lot of runs and rides that have left me insanely more fatigued than I ever felt before going paleo. So for all you other endurance athletes out there, what do you eat? How do you fuel yourselves before, during, and after workouts, and throughout your entire day? Is it possible to be purely paleo and have just as much energy as you would with gu, cytomax, powerbars, toast, pasta, etc?
  2. Just wondering if anyone out there has had this experience? I am an avid runner running 5 days/week 4-10 miles/day. I do a combo of speed work, recovery runs and long runs. I lift heavy 5 days/week. I may throw an occasional bike, swim or evening walk as well. I saw no difference in my running until yesterday (day 4). I was doing intervals and my legs would start burning with fatigue shortly into the accelerations. I was not able to finish the intervals and almost needed to walk the cool down. I went out for a recovery run today and had the same burning, dead wobbly feeling and needed to run/walk. I felt like I was at mile 24 of a marathon the whole entire 5 mile. An absolute shambles!! No energy left to lift today. My Question: Will this improve? I have read that it is normal to feel fatigued when exercising while your body gets used to using fat as fuel. How long does this last?? I'm not training for anything right now so it's not that big of a deal but I don't want to lose fitness either. HELP! ( I reviewed the meal template and my meals/pre work out/post work out are on target)
  3. I'm nearly done with my first Whole30 and beginning reintroduction on Friday. The guidance says not to plan anything important during the first week of reintroduction, if you're following the legumes/non-gluten/dairy/gluten schedule with 2-3 days off between each food reintroduction. So my question is, how slow should I roll in light of the fact that I have a half marathon 9 days into reintroduction? I'm thinking dairy and gluten should wait until after the race, but if I pick one of the other groups to add in pre-race, would I be safer trying legumes, or gluten-free grains? Or should I wait on both? Go ahead and add both, since I have (in theory) enough time to recover if it goes sideways? For background, I'm mainly hoping to identify any links between food and my fibromyalgia, anxiety, and general energy levels. I plan to start reintroduction with gluten-free alcohol and relaxing on added sugar paranoia (not trying to add in sugar, just not going to freak out if I accidentally pour marinara with sugar on my breakfast hash instead of salsa. Because that happened and I has to toss half my breakfast - luckily I realized before taking a bite!). I really miss beans and legumes (not a meat fan), but don't want to add them too close to the race if there's a risk I might suffer.
  4. Today is day 6 and I've read on here how running ability can suffer. Well I just found that out! I tried to do a 15 mile run, I made it 9.2 walking a lot! I'm not a fast runner anyway but I added 1-4 minutes to my miles having to walk or just going really slow. I had no energy. I ate a compliant Lara bar at mile 5 which helped for a little bit but I don't like eating like that while exercising. I've heard Nuun is compliant so I may try that next time. How long does it take for endurance to come back? Also, this is my second while 30. The first time I wasn't running but I was doing Crossfit. That time my performance increased and I make great gains! What is different?
  5. I am on Day 28 and have been feeling good. Almost a week ago I decided to start paying attention to how many carbs I am eating and trying to choose low carb veggie and fruit selections. I've adjusted my macros to 10% carb, 30% protein and 70% fat. I've been feeling good! But today I tried to do a long run (20 miles) and felt like I was back at the beginning of the Whole 30 with no energy in my run and I got leg cramps. I only made it 12.5 miles. I had managed to get my runs back and felt good during a 15 mile run two weeks ago but I ate sweet potato the day prior and now I'm avoiding high carb veggies like sweet potato and squash. I've been told that you do not get fat adapted on a whole 30 diet because you still consume a high number of carbs through the starchy veggies and fruit. Is this true??
  6. I am on day 2 of my second whole 30. My first was several years ago. I started this one because I have gotten back into a bad rut of unhealthy eating habits and have not been exercising like I should. I have run 3 half marathons in the past year and have my first full marathon coming up at the end of February. I had not even thought about how this Whole 30 would effect my training! Part of my problem is that I haven't been training and now I'm on an 8 week plan to get my miles in. I won't be doing the Whole 30 on race day, I'll be reintroducing things by then, but I will be for most of my training. I think eating sweet potatoes the day before long runs will be key for me but I hadn't even thought about race snacks. I currently eat a pureed applesauce pouch but I'm sure it's not compliant. I've read on here that a few people have found compliant electrolyte mixes and pouches, would you please share what they are? Can I buy them on Amazon?? Hearing that everyone's times are much slower while on the Whole 30 is a bit discouraging! I'm not a fast runner by any means but I do have a time goal in mind for my runs. I'm slower than I have been in the past right now due to not running for a while but I was hoping that would get better as I get back into it, however, it doesn't sound like that will happen while doing the Whole 30. Has anyone out there increased time while on a Whole30? During my last Whole30 I wasn't running but I was doing a lot of weight lifting and I got a lot stronger during my Whole30 so I was hoping to have the same positive effect this time. I appreciate any input, have a great day!
  7. Alright. This might be long, so I really appreciate in advance anyone reading and responding! I'm planning to start my (second attempt at) Whole 30 on July 6 - next Wednesday. I have a trip to Las Vegas this weekend to visit family and have decided I'm not going to attempt it while traveling (which is what derailed my first try three years ago, ack), so afterward it is! I'm feeling pretty good and fired up about it for a number of reasons, but a couple things have me pretty nervous.. I'm also going to be starting marathon training on the same day. This isn't my first marathon (and I've been running for about 3 years now), so I've been through the training and the ins-and-outs before, but this will be a new experience coupling it with a W30 and I'm growing kind of anxious about my runs suffering as a result while I adapt. During my last marathon training cycle (which was also my first), as my mileage peaked, I wasn't eating enough carbs during the week (and probably not enough calories in general) and my body got really out of whack - I actually lost my menstrual cycles for 3 months, *gained* 5 pounds, and basically had a whole host of hormonal problems that have finally started to sort themselves out this month. Because of that, I'm maybe overly cautious about food intake, macros, etc... I don't count calories or macros, but I try to be mindful of them, especially now. I already eat mostly paleo/grain free because through trial and error over the years I've found that way of eating agrees with my system the most, but previously I'd consume white rice the day before a long run or race, and I'd also enjoy a few alcoholic drinks on weekends, or small amounts of dark chocolate every so often (and very occasionally I'd splurge and eat something like a donut or a sandwich with 'regular' bread and almost always end up regretting it). I also used Honey Stinger gels and coconut water with a pinch of salt as fuel on LR's, too. Basically, I already eat pretty well so W30 isn't going to be a total shock to my system, but I am definitely a carb dependent athlete. I've been interested in becoming fat adapted but have always been too skittish to commit to it, knowing that it can take several weeks to transition. I've also been scared off fat-adapting by all the talk on conventional running forums, too. Also, I'm struggling to sort out fitting pre-WO and post-WO food into my schedule... I don't run at the exact same time every day due to my own variable schedule, but I always run in the mornings. Sometimes I'll run fasted first thing, but usually I'll at least eat a banana and a boiled egg (plus coffee!) before a run, or a bowl of chia pudding with berries on top, which I count as my breakfast. After my run, if it was longer than 4-5 miles, I usually eat a snack to stave off the "runger" until I can get to a proper lunch. Basically I'd love to hear from other endurance runners/marathoners about how they fit W30 into their training cycles. I figure that if I want to do this anytime soon, now is the best time as opposed to later in my training when mileage is higher, or waiting until after the race (Portland Marathon! in October) as the holidays are approaching. How do you know when to respect the fatigue and take a rest day, versus pushing through it? I have a tendency to over-train because I'm stubborn and sometimes ignore my body's signals when it's nagging me to back off... but at the same time, marathon training is a thing, and I need to stick with it. Am I crazy? Over analyzing? Any other crazy, overly analytical Whole 30'ers to commiserate with me? Thanks, y'all
  8. Whole30 and endurance Training

    I would love to find out how people did the Whole30 while training for endurance events. I am just starting the Whole30 but I still would like to keep my miles at a decent level - going for 2017 in 2017. What have you done for breakfast before long runs? Fueling on the run?
  9. Advice! New Athlete, New to Whole30

    Hey there! I'm starting Whole30 tomorrow, and I really want to start running/working out as well... Just wondering if anyone had any general advice/encouragement for getting fit while on the Whole30. Any input helps! Thanks so much
  10. I'm on day 13 and have only run a few times since starting Whole30, but my muscles ache (legs and arms) when I do. They feel like lead and I'm not sure why. Is it a protein issue? I ran a half marathon at the beginning of June and now can barely complete 3 miles (since doing Whole30). Any advice would be appreciated! Thanks in advance.
  11. Heart Rate During Whole 30

    I am currently on day 16 of my Whole 30 journey and following the program as exact as possible, poor fiance hates that I spend more time reading labels anymore.. I know there is a curve from going from sugar energy to fat adapted and I'm slowly getting my runs longer and faster, however I'm experiencing something new... My resting heart rate has dropped since starting Whole 30 from 65/67 to 59/60 but my running heart rate has jumped through the roof. Example: Resting heart rate today as 59, but my 4 mile run of a 9:35, 9:24, 9:14 and lastly 8:44 had my heart rate well above 155-172 at it's highest. Has anyone else experienced this before? I have done about 20 half marathons and am not new to running in any respect. The above times are significantly slower than I was running pre-Whole 30 but the heart rate has gotten higher. Really trying to get a grasp on this whole thing. Thanks so much for any and all advice!! I feel like I'm some anomaly at the moment.
  12. Pre-Whole 30, I was already a pretty healthy eater. My pantry has flaxseeds, chia seeds and hemp seeds in it, we make almost al our own foods, my kids' cookies were based on chickpeas or sweetened with bananas or dates, the weird mom who makes black bean brownies and chia pudding. I started each day with a green smoothie packed with kale, spinach, or chard, etc - lots of fruits, veggies, beans, brown rice, quinoa, oats, chicken, salmon, healthy fat, trail mix, a few eggs here and there - not a lot of bacon/sausage/red meat/dairy/gluten. About four years ago, in an effort to boost my health, I did the Engine 2 diet (vegan, low fat) with Whole Foods. It tore up my gut - all the grains, little fat to aid digestion - I developed IBS-like symptoms that got really bad over six months. An elimination diet similar to W30 (but with no eggs, red meat, nightshades, and allowed brown rice and quinoa) cured me and I have been fine (unless I eat too much gluten or sugar or combine beans with grains, have dairy). I decided to try a paleo -ish training diet in July/August and had an awesome triathlon a month later. It was a very casual attempt, and I still ate hummus, had some dark chocolate at night, etc. I ate rice noodles the night before the race and after not having a ton of carbs, well, it felt like rocket fuel! So I thought if 80% paleo was good, then 100% must be better and tackled the W30. I am back with all my IBS symptoms. My runs (including today) are thwarted by frequent trips to the bathroom. My hemorrhoids are back, I had to buy TUMS and Gas-X to keep in my purse again - days of constipation, followed by a day of the opposite (usually my running day). I stopped the W30 on Sunday and added back in some of my other foods because I don't want to fail at my half marathon in six weeks or get really sick again. I feel many days like i have had a burger and fries ( even though I have not) - and is grass fed beef or pork or whatever and accompanied by lots of vegetables, it feels heavy and hard to digest. Typical W30 days were= no pre workout meal because i take morning thyroid meds that have to be on an empty stomach, workout an hour at 5:30 a.m., home for 1-2 eggs over sweet potato hash (sometimes butternut squash or acorn squash) with spinach and maybe avocado, peppers and onions, lunch is a salad or cucumbers/carrots/peppers/celery with beet hummus, egg or chicken salad over greens. Dinners - pumpkin chili (yum!) with avocado, salmon patties with green beans and potatoes, meatballs and tomato sauce with veggies and salad, chicken chowder one night. I usually have a snack mid-afternoon (trail mix, an apple and almond butter) to prevent snacking later on - I tend to not eat enough early in the day and it is easy for me to snack until bedtime (one of my goals for W30 was to eat better earlier and eliminate night snacking - I am one who will gain weight while training for a race, craving carbs). Posting here late (could not get it to add me to forums for a couple of days) but so maybe I know what to do differently the next time I try it - maybe after the race. Thanks!
  13. Hi first time

    My name is Erika and I am starting the Whole 30 for the first time. I am prepping for my 3rd half marathon and I will be turning 40 soon. I want to run better and get healthy again. I am an Army wife and I currently live in Europe.
  14. Day29 and experiencing an awakening

    I started Whole30 29 days ago. Earlier this year in March, I ran into a friend of mine and it was quite obvious to me that he had lost a lot of weight. I asked Jeff what he had been doing and he told me that he and his wife had been following a nutrition plan called Whole30. He said that he had lost over 30 pounds since the beginning of the year and I must say that my ears perked up when I heard that. A month later, my wife I am were on our way to Greece on vacation and I downloaded the Whole30 book to my iPad and starting reading on the plane. The first thing that impressed me about Whole30 is that there was no hidden agenda. There was no multi-level marketing program and no required supplements to take as are typical with so many "health-oriented" MLMs. Also, people were experiencing the kind of results I wanted. Not just weight loss, but they were experiencing an awakening of health and wellness. I wanted that. As I started reading the book, I was very intrigued by so many people talking about feeling better. First a little about myself. I am a 52 year old male, 5'7" and tipped the scales at 209.3 when I started Whole30. Over the past year, I have completed 3 sprint triathlons, one 5k and one half marathon. However, to put it mildly, I suffered through these events. I knew my weight was too high and I was really challenged getting enough air when swimming. I have also wondered over the years if I am asthmatic or just allergic to something. Anyway, I use an inhaler before exercise and I struggle; especially when the humidity is up to get enough air in my lungs. More on this later. As background info, I gave up diet and regular soft drinks over 2 1/2 years ago and gave up milk about 4 months ago while training for my third triathlon, so the idea of giving things up and experiencing results was not new for me. Ever since I turned 38, I have been dedicated to working out. I think I'm pretty diversified at the gym. I lift weights. I practiced yoga for years. I took spin class twice a week. I dabbled in 5k running events. Back in 2010, I started training for marathons. Since 2010, I have completed 7 full 26.2 mile marathons. As I mentioned earlier, in 2015 my wife and I began triathlon training and I have completed three (3) sprint distance triathlons. However, with all of this physical activity my weight has stayed pretty much within a 10 lb range with a median weight of about 204 pounds, a low of 197 and a high of about 210 over the past 10 years. As I have grown over the years to become a pace group leader in my marathon training group, I know that it is common for people to gain weight while training for a marathon. There is a common phrase that we use to combat this phenomenon, "you can't out-exercise a poor diet". This phrase has haunted me for years because I honestly would scratch my head and wonder, "What is a proper diet?" A proper diet for life and a proper diet for marathon training. Our marathon training seasons starts right after Memorial Day every year. And as each season approached, I would vow, "This would be the year I would put it all together. I will emerge from this training year looking and feeling like a distance runner" Each season would come and go with a medal for my races and a feeling like I was missing something. I have had great mountain-top experiences while running. My zenith was the Chicago marathon in 2013 with a PR for me followed by disaster at the New York City marathon a month later. I strained both of my Achilles tendons that day and I have been on a 2 1/2 year journey of trying to heal those tendons while still training. Because as we all know, runners are crazy; we can't stop and rest or we risk falling behind our training schedule. I finished reading the Whole30 book while I was in Greece and during the trip I started to socialize the idea with my wife that perhaps we should try this. My wife has accomplished 14 marathons over the past 12 years and she had just had her second best time ever at the Dallas marathon in December of 2015. My wife has also completed the same 3 triathlons so she is definitely a very accomplished amateur athlete. I knew though, that in order for me to have success with Whole30, I would need her along for the journey. She is a nurse and has a very scientific mind. While we were in London waiting to board our flight back to Dallas, I asked her to download the Whole30 book on her iPad. She did and she began to read during the long flight back to the US. We agreed that we would start Whole30 on May 16. This was one week after we got back from our trip and also 20 days before our 2016 marathon training season kicked off. If i was doing the math correctly, the tiger blood should start kicking in as the season begins. On Day 3, I did my first run on the program. I kept it short, just 2 miles on a flat road and a nice easy pace. On Day 6, my wife and I did a 5 mile run replicate of our typical Saturday morning "long" runs. Absolutely no energy and I still felt like I was carrying a lot of extra weight. Not enjoyable at all. "What is going on here?" No sugar, No GUs, no energy. Day 7, 15 mile bike ride in the evening. Hey, my speed is up a little and my legs are spinning free. Day 10, on a business trip for a few days in Arizona. I brought compliant snacks with me but am relying totally on restaurant dining. Made it through the trip just fine. Went on a 3 mile run. Speed is vastly improved, but is it the dry air in Mesa or renewing energy levels? Don't know; just happy with the run. Day 13, 12.5 mile bike ride. The speed I experienced on Day 7 is back again. My breathing is more relaxed and I feel like I'm getting more air volume in my lungs. Very fun ride. Day 18, Swimming laps. Another cool experience. I'm breathing better, so much better. For the first time in a year, I'm able to get enough air in my lungs to feel comfortable in the pool. This is starting to get cool. Day 20. First day of marathon training program starts with a timed mile run. I run a 9:05 mi. It is muggy out, but I'm breathing great and feeling really good. This is a real good time for me and I'm happy with it since just two months prior, I ran a 5k in 35 minutes and suffered through that event. Day 26, people at work are telling me that I look like I am losing weight. Many of them know I'm on Whole30. I'm also able to wear some clothes that I haven't been able to comfortably wear in years. Day 26. I stop at the pool for a quick 30 minute swim session on my way home from work. I realize half-way through the swim that I forgot to take my inhaler. I was able to complete three (3) 50m laps in a row which for me is a big deal since I am basically a beginning swimmer who plowed through 3 triathlons. Day 27. Second training run with marathon group. We run 5 miles and I am surging ahead of my group but I constantly loop back behind the group to not pull the group to the wrong pace. Day 29. 3.75 mi training run with my wife. Horrible running conditions. 75 degrees, 94% humidity. I took my inhaler as a precaution, but I'm able to handle the humidity much better than in prior years. I'm really encouraged. On the cusp of my Day30, I feel like I am experiencing an awakening. I am experiencing a new normal. I'm scared to reintroduce restricted foods because I don't want to lose this feeling. This program is manageable. Doing this with my wife has been key. She has been on board and has been awesome with meal planning. We have been a support to each other and her scientific mind has been busy processing all of the changes she is experiencing for herself. In summary, I feel like for the first time in a long time that I am becoming the person I've always wanted to be and for the first time in my life, my nutrition is consistent with my values. I've always wanted my life to reflect my commitment to exercise and training. Its just hard for people to believe it when you are overweight. My wife and I want to continue our Whole30 lifestyle as we progress through the current marathon season. I hope to continue to blog about my experiences running and training for marathons and triathlons while enjoying the benefits of Whole30. Thanks Jeff and my amazing wife Pat. What are you waiting for? Your own awakening is 30 days away. Start tomorrow.
  15. Hi! I'm Chellie, and I am finishing up my second Whole30 (had a day 10 fail back in January). I've discovered that the forum is really great for my accountability, so this is my new home! I'm short on time right now, so I'll do more "bio" later. I am currently training for a half-marathon at the end of the month and two triathlons (one mini-sprint, one sprint distance) this summer. My topics here will center on food choices, carting kids to sports practices, training successes and failures, and other general life stuff. Chime in! Join the fun! I'm feeling the tiger blood and wearing a tight shirt that didn't fit 30 days ago, so help me keep it going!
  16. GU Replacer

    Hi Everyone! I'm planning on starting my Whole30 on May 4th. I have a half-marathon race on May 28th. I can't just wait until after, because I literally have some kind of event every month, so it's not like there will be a better time. During half/full marathons, I typically fuel with GUs and drink Gatorade/heed at aid stations. I'm not super concerned about leaving out the Gatorade, but wondering what I should use in place of GU that would be Whole30 Compliant. Thanks in advance for the advice!!!!
  17. Long Runs on Whole30

    I am on Day15 and have already had a lot of success with several issues that I was dealing with prior to the Whole30 - fatigue, groggy sleep, digestive issues - the list goes on. The one thing that I cannot get over though is how much my running has suffered while being on the Whole30. I've read some of the other forums that state that it's not a good idea to do the Whole30 while training for any sort of distance run, but I'm halfway through and I'd really rather not start over at this point. Can anyone offer any advice on how they fueled their long runs, or what I should be eating before/during/after my workouts? I'm following the template but the thing that is the hardest is fueling mid-run - normally I would have a gel shot or Nuun tablets in my water but those things aren't Whole30 approved. Any insight would be so helpful!
  18. Hi I was hoping someone here will have some good advice =) I'm 5'2" 112 lb. work out 5x/wk in general (tho I have a desk job so most of the day i don't do much). Not much weight to lose but I was in best shape around 108 lb. a year ago. Currently I do heavy-ish Weight training 3x a week (anaerobic), and ~3x running (4-6miles) but I am having a hard time keeping up with the running... I was hitting 8:40min/mile before W30 but 2 weeks into it I could barely hold 9min/mile without feeling like death. Weight training doesn't feel too bad however. tho I have yet to attempting 1RM or anything that pushes me TOO hard. I've completed 1 round of W30 before during an hip stress fracture injury last July and I felt great that time since I was on crutches and basically have zero workout. didn't lose weight but i felt great after whole30 (107lb. before and after) I am still tinkering with carb/fat/protein ratio and looked into a more keto + whole30 since I'd like to switch to fat burning and improve endurance during workout... but so far it feels the opposite. I am not too lethargic day to day but aerobic exercises is seriously suffering. I read alot about how the first 2 weeks of switching HCLF to LCHF will take awhile to adapt..but just curious if theres any other issues i'm not catching since I don't feel this is getting better. Also I've always been eating pretty healthy..doing W30 mostly to kick the snacking habit and sugar cravings that gets out of hand especially after holiday seasons... hah ..just wish my athletic performance wasn't suffering too much. I FEEL like i am eating enough (~1700cal/day), mostly low carb but higher on run days. I don't feel starved most of the time tho I do have carb craving (not sure if its mental or physical). Thanks for any tips and advice =)
  19. This is my first time posting on this forum. I'm 5 days into this terrifying experience. Psych is still strong but I have some questions on fueling. I am mainly a climber and wanna-be runner. I train 2-3 hours for climbing 3x/week. I'm in the conditioning phase for the season which includes strength training (light), mobility, and focusing on volume while bouldering. I also run 30-45 min. 2-3x/ week (very low volume (under 12 miles/week). Today I had a 10K race - nothing too big - but TOTALLY crashed halfway through. I didn't expect to do well, but I didn't expect to struggle / suffer so much. It was awful. Thus far, the way I've been managing my fueling for workouts is: by eating a banana or apple + almond butter and/or lara bar - sometimes I'll add a boiled egg or two. I eat this during or after my workout. I have 2 questions: 1) Is it normal to crash so hard athletically 5 days in? 2) Am I eating too much fruit? While my 3-4 fruits/day is certainly over what is recommended - I've been using it to compensate for my training and only eat that much on training days. Is there something better to use? Sorry for all the questions! Thanks!
  20. I am on day 22 of my first Whole30 adventure, and I am still struggling with my lack of energy for workouts. I am in my early 20s and an avid runner. Prior to doing Whole30, I was running about 6-7 miles three times a week and 4-5 miles four times a week without a problem. Now, I struggle to get motivated to run in the morning due to my lack of energy before and during workouts. I am lucky if I make it to 4 miles now. I usually tap out around 3. I can feel my legs working more-so than they used to. It feels as if I am wearing cement shoes and exert as much energy running 3 miles as I did running 6-7. This is what has been the most frustrating for me. I understand the timeline of reaching "Tiger Blood" (if you do achieve that) varies for most people, but I ate fairly cleanly before starting this program. I feel as if Whole30 has zapped my exercise drive. Any insight into why this might be would be a huge help. I have pasted what the past couple days of meals have been for me. I will be honest and say that I struggle with thinking I am eating too much for what I exert. I don't cut my portions by any means and eat until I am full. Thank you for your time and I appreciate any insight. Meals: Day 1: Wake up and run 3-4 miles. (I have attempted eating beforehand (with various Pre-WO meal suggestions) but have experienced indigestion and other stomach issues if I do.) M1 (w/in 30 minutes of running): 2 eggs (cooked w/o oil), 1/2 an avocado, 1.5 cups of blackberries + raspberries M2: Grilled Chicken Breast (just paprika on it), 1.5 Cups of roasted butternut squash (w/ Coconut oil), 1.5 cups of roasted Kale (w/ Coconut Oil), Pink Lady Apple M3: 2 palm-sized serving of liver and onions (w/fig, carrot, + pork belly compote), 2 cups butternut squash (coconut oil), 1/2 avocado, handful of raw almonds Water: about 40oz. (know I can work to drink more) Day 2: Wake up and run 3-4 miles M1: 2 eggs, 1/2 avocado, medium naval orange, handful of cashews M2: 1.5 Palm-sized serving of liver and onion leftovers, 1 cup butternut squash M3: 4 salmon cakes (w/ sweet potato mash included in them), 2 cups of roasted kale, 2 cups of roasted beets, handful of cashews, 4 dried figs Day 3: Wake up and run 3-4 miles M1: 2 eggs, 1/2 avocado, 2 cups mixed berries M2: 4 salmon cakes, 2 cups roasted sweet potato, 2 cups sauteed cabbage M3: 1 orange chicken breast, 2.5 cups steamed Spaghetti Squash, handful of cashews, 1/5 cups sauteed kale Thank you for your time.
  21. Hi all. I am on day 24 of my first Whole30. Overall my energy levels are great (as long as I get enough sleep, which I do need 8 hours of!). But, my running still feels awful. I am someone who always talks about how much I love running. I could easily run 6 miles without having done much in the way of prep. Until now. Every time I run my chest hurts and hills in particular hurt my legs. I no longer love running In terms of nutrition, I have always been a morning runner and have never needed to eat before I head out. My theory was that after a few weeks of the Whole30, my body would be used to burning fat as fuel and I would be able to do the same. But it just hasn't worked out like that. Right now I run 2 or 3 mornings a week and do yoga 3 times a week. The yoga is all good, it's just the running that's giving me issues. I have made sure to eat a lot of starchy vegetables and have potato or sweet potato's at least once if not twice per day. I eat a lot. I actually feel guilty because I eat so much, particularly things like nuts and coconut shavings ( have a snack between lunch and dinner). Despite this I have definitely lost weight and can see and feel the difference (have not weighed myself of course). Anyway, overall I love this program and want to keep eating this way at least most of the time after the 30 days. But the challenge with feeling good and happy running is the one area that has me thinking it's not right for me. Maybe I am just someone who needs more carbs in their life. Your help and advice would be much appreciated. Thanks Yvette
  22. Hi, I'm on day 7 of my whole30 and feel progressively worse everyday. I started for 2 reasons - 1. I have ulcerative colitus, and am looking for a way to control it though diet and 2. though years of flares, I've become overly reliant on carbs and sugar for energy - time I've spent feeling so unwell that the only thing that appeals is jelly on toast, and I think that's had a psychological effect on my 'need' for carbs and sugar. (Worth noting, though, that I was no flaring when I started). But I just feel awful and so frustrated. I'm training for a marathon, and I suck at running since I started. I feel constantly light headed and sick, and because nothing else appeals I'm eating too many nuts and dried fruit (I know, I know - tell me how to stop). My stomach feels almost as bad as when I'm having a UC flare, and I look about 5 months pregnant. Plus, I live in Greece i.e. carb and legume heaven. It is *so* hard to find complient food here - and I cannot get my hands on a sweet potato no matter how hard I look. (On the plus side, incredible olive oil!!) I'm searching for some tips, some encouragement, reasssurance that I'll feel better soon, because I am so close to just throwing in the towel, eating some jam and bread and actually being able to enjoy my long run today... Thanks all.
  23. I was training for a half marathon for 6 weeks before I started the Whole30. I've been a consistent runner all of my adult life, but had more or less taken off two years due to an injury, and then pregnancy and being a new mom. A recent commitment to find ways to take better care of myself in my new life as a mom led me to both the half marathon and whole 30. The first two weeks of the program were BRUTAL on my running. I mostly felt good except during workouts, during which I was exhausted, sluggish, etc. I felt like I hadn't been running at all, instead of mid-training. By the third week, things got much better. I'm still about 30 seconds slower than I was before, but I feel strong and good and am enjoying my runs again. My question is how to handle re-introduction post-30. I know I don't want to go back to the old way of doing things, but I don't want to risk low-carb eating and somehow disrupt my flow again. Is it better to just maintain the Whole30 principles for an additional month to get me through the race? What will happen if I introduce some whole grains and low-fat dairy? Any suggestions for staying on track with both would be great! Thanks in advance for the help!
  24. Background: First W30 completed July 21. Weaned my 14 month old towards the end of June. Began training for a marathon June 28th. Life Before Whole 30: I ate what I thought was healthy...a lot of fruits and veggies but also relied heavily on grains! I was a carb addict, partly because I thought that was what I needed to improve my running performance. I ran my first half-marathon in April and averaged 15-20 miles per week. Problem: During the W30 challenge I noticed my pants were falling off of me..woohoo a NSV! However, I seemed to have developed a "mummy tummy" and almost look like I'm 3 months pregnant again. I did full body measurements and there was really no change there either, which seemed odd. Full disclosure--I have not done well with the no snacking and have found myself reaching for the nuts and raisins a little too often. Typical day: 6-8h of sleep. I run early in the morning, usually by 7:00am, averaging 15-20 miles per week. M1: 3 eggs unless it's a long run day, I usually eat a hard boiled egg with some guac. Post run I'll have protein and sweet potato or butternut squash. M2: a salad filled with veggies and some form of protein, M3: protein and veggies Has anyone had a similar experience? I'm not sure whether to attribute the weight gain to weaning, or diastis recti, or training, or snacking or if I need to shoot for a Whole 60 instead.
  25. I completed my first 10k on Memorial Day and I finished my first Whole30 on June 2nd - between the two I got a crazy idea to sign up for not only my first 1/2 marathon but also my first full marathon. Not sure if I am crazy or if it's the Tiger Blood. That being said, I want to be sure I am kind to my body and am properly refueling after my workouts. I have seen mixed answers as to how much to eat post workout, and since my workouts vary I would guess that my post workout meals should too. Lately I have been doing one Aidell's Chicken Apple sausage after my shorter runs (3-4 miles) and one sausage + 1/2 a sweet potato after an Orange Theory workout, or a longer run (5+ miles). I question whether or not this is a) enough Protien (i.e. should I be eating two), and is this the best post workout Protien choice (should I be concerned with the fat in sausage?) As for the starchy veg - the first book talks about using the Carb Curve. But even the book mentions that the scale is subjective. I am trying to figure out where I fit in so I can vary my starches based on my run time lengths. I have been running fairly consistently 3-4 times per week since Jan 1 - I have been using the Hal Higdon programs to go from couch to 5k, 5k to 7k, 7k to 10k, and now from the 10k to the 1/2. In my opinion I am within the ideal range for my weight. I would venture to guess that from a pure vanity perspective I could cut more weight - but cutting weight is not my goal. I want to be sure that my body is strong & that I am preventing injury. Has anyone seen any more descriptive guidelines for the Carb Curve scale? Even if I am to the far right, 1/2 of sweet potato exceeds the grams suggested. Am I overthinking this?