What’s the best way to eat on a daily basis? Nutritional strategy has become a strong passion in my life, and I now find myself recording everything I consume at least 4 days per week. The nutrition-geek in me loves to track how my body responds to diet and lifestyle – particularly when my performance is suffering, or my overall training volume is low. (Leaving me with a little more time to invest in nutrient-tracking). This past week, while laid up with a bit of sickness and fatigue, I found myself diligently weighing, measuring, and recording everything I ate or drank for five days. When I’m not training, I feel best if I consume under 100g of carbs and approximately 3000 calories each day. With that said, these past four/five days have been nearly perfect from a dietary stand-point – I’m eating clean, healthy, and ‘in moderation’. My biggest obstacle? Moderation. Just three weeks ago (admittedly, while training) I was consuming 4800 -5200 calories per day. That’s a ton of food. One other challenge I’ve had this spring is trying to lock down what the appropriate carbohydrate intake is for me during a period of heavy training. At times I felt great with about 150g of carbs per day during an 18-hour week of training, but other times I knew that was not enough. Still trying to lock that down. The images below are screen-shots from the iphone nutrition app that I use almost every day. The overarching take-away for my situation? I need to drive the fitness-boat with proper nutrition. So – what is the best way to eat on a daily basis? Good question! Overall intake and macronutrient ratios must shift with activity levels. Here are the numbers from a period of 4 days with no official training:
Summary – Week of 6/3/13 – 6/9/13 –
This week was a tough one. After a great two-week trip to Bend, our travel was disrupted on the way back to Gunnison – which forced us to stay in Denver for an extra 24 hours. Major bummer. I remained positive and started my work week on Wednesday morning filled with vigor, energy, and positivity, but by 2:00pm that same day I had a sore throat and was taking a nap on my office floor. Yikes. At that moment, I knew I had to take a step back (yup, another one) from an ambitious training plan. The remainder of the week was spent getting healthy and rested again. I am in the process of ruling out some reasons/causes for this fatigue, but in the mean-time I know I need to ‘give-back‘ to my body, rest, recover, and stay positive. I’ve built my training plan for the next three weeks and have purposely kept the volume substantially lower than normal. It is my hope that adequate rest, proper training, and ‘near-perfect eating’ can get me out of this hole that I’ve dug for myself. Definitely learning more about my body from this period-of-fatigue than I’ve ever learned before! It is my sincere hope to grow as an athlete and as a coach through this experience. Best part of the week? Going on a short run through the sagebrush on Wednesday morning. I love the smell of sage!
Week totals – 4 hours training. 2 hours running. 11 miles running. Struggling with quite a bit of fatigue and a little sickness. Turning the corner to feeling rested again though! Staying Positive.
Life Time Run Ultra Marathon Coaching –
The most exciting project that I’m part of currently? The Life Time Run.com Ultra Marathon Coaching Program! Here’s the official announcement from Life Time Run: “Are you ready to go beyond 26.2? Life Time Run is now offering coaching for ultra-marathoners, led by Coach Duncan Callahan, the Official Coach of the Leadville Trail 100 Run. Duncan brings a wealth of talent & passion to our coaching team with a great background: – See more here.” Other than being the official coach of the Leadville 100, I am also offering one-on-one coaching to anyone looking to reach their potential in the sport of ultrarunning! Tremendously excited to be aligned with Life Time. Here’s to a fantastic summer of training – 68 days until the Leadville 100! Live well. Train well. DC