Raw Food Diet and Running
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Raw Food Marathon Day Three
One aspect of training not covered very well in the FIRST program is hill training.
There's a brief mention of it on pages 93 & 94 and how it will affect the pace at which tempo and long runs are run at (duh!).
The authors do point out that there is no easy rule for adjusting pace times for hills since the steepness, total elevation gain would have to be calculated. However they're scientists! I would have thought they would have enough data on the use of treadmills and the effect on pace (OK there's still the issue of downhill running, but it would be a good start).
Peak Performance (a treasure trove of science based sports information) has a good article on hill running (on a treadmill).
I do most of my speed work on a treadmill (always at the mandatory minimum of 1% incline to mimic outside running) so I will be adapting the FIRST/SMART program with some hill training.
The first few miles of the Hastings marathon are uphill, with an average 3.5% incline, there are also plenty of hills afterwards (up and down)!
To mimic the first few miles I would have to set the treadmill at 4.5%!
I'm going to do hill training once every fortnight, exact details will be posted next week when I do my first set.
Raw Food consumed today:
Breakfast - 2/3 cantalope, 2 bananas, 1 cup blueberries, juice of 4 red apples, 2 heaped tablespoons of green powder & hemp protein powder smoothie
Lunch - 1/3 cup sundried tomatoes + 4 organic large tomatoes + 2 organic spring onions, 1 organic cos lettuce, 6 cashews
Evening Meal - 1/2 cup blueberries, 1/2 cup cranberries, 4 bananas, 1 passion fruit, 1 bunch kale, 2 heaped tablespoons of green powder + 2 segments of durian
Snacks - red aged pu-erh, peppermint & oolong tea, organic kale/cucumber/beetroot/watercress/random-greens/green-apple juice, 4 medjool dates, 1 peach, 2 rose apples, 1 green apple
Training/Exercise today:
Run - 6 miles tempo
Bike - 2 miles easy
Gym -
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