Carb Depletion/Loading Journal

[nickortego]

I'll be running a marathon on Januray 7. Here is my log detailing my glycogen
depletion/loading diet and training regimen. I'm getting tired of running. Can't wait to get back to lifting more and running less. Training for this marathon has been a good experience though.
1/01/2007
A.M Weight: 170
1tsp fish oil
1tsp coconut oil
Probiotic supplement
4 oz. lean sausage
Workout: 8 mile run, 1 mile walk(½ mile warm up, ½ mile cool down)
1 tsp fish oil
1 tsp coconut oil
Probiotic supplement
6 oz. sausage
Green beans

1/02/2007
A.M. Weight: 167.5
1 tsp fish oil
1tsp coconut oil
1tsp flax oil
Probiotic supplement
3 eggs
1 slice of pepper jack cheese
Bacon 6oz.
½ cup pecans
Bacon 6 oz.
Workout: 4 mile run, 35 minutes
Pushups 3 X 20
Superset with
Low Pulley Row 3 X 20 100lbs.
Rope Pressdown 3 X 15 35lbs.
Superset with
Rope Curl 3 X 15 30lbs.
Elliptical trainer 10 minutes
½ cup of pistachios
1 tsp fish oil
1tsp coconut oil
2 eggs
1 slice of pepper jack cheese
P.M. Weight 167
Comment: Weight is dropping, probably due to glycogen depletion. Energy feels fine. I only felt depleted when trying to pick up my pace during the run today.

[nickortego]

1/03/2007

AM Weight: 165

Probiotic supplement

1 tsp fish oil

1 tsp coconut oil

1 slim jim stick

4 eggs

2 slices of pepper jack cheese

½ cup of pecans

Workout: 38 minutes elliptical, 10 minutes running

1 tsp fish oil

1 tsp coconut oil

2 eggs

1slice pepper jack cheese

4 tbsp of Naturally More peanut butter(with flax seeds and flax oil) I got pretty hungry! This help a lot in curbing cravings.

P.M. Weight 165

Comments: Feeling Depleted.

1/04/2007

A.M. Weight: 163.5

Probiotic supplement

1 tsp fish oil

1 tsp coconut oil

1 egg

1 cup oatmeal

2 tbsp syrup

1 tbsp flax seeds

16 oz orange juice

12 in. subway sandwich, roast beef, swiss cheese, spinach, cucumber, chipotle sauce

1 bag baked Lays potato chips

2 Larabars

8 oz apple juice

8oz cranberry juice,

4 ginger crackers

3 bread rolls

Shrimp alfredo w/spaghetti pasta

P.M. Weight: 169.5

Comment: Gained 6 lbs. today probably due to water retention from glycogen storage. Felt thirsty all day long. Finally made it to disney world. A whole day of packing, driving, waiting at the airport (the plane actually left early, props to Delta), flying, riding a bus, checking in to the hotel, err "resort", and finally eating at an Italian Restuarant in Downtown Disney after a 1 hour wait(not quite "magical"). The food was great because I was hungry. However The Little Village in Downtown BR is better. I'm happy to be here!

[nickortego]

1/05/2007

A.M. Weight: 167

2 Larabars

5 pancakes

2 tbsp syrup

2 French toast slices

4 slices of bacon

1sausage patty

Coffee with 2 tsp sugar

2 Larabars

2 cups of popcorn

Cheeseburger with mushrooms

½ cup baby carrots

1 Larabar

1 cup of grapes

8 oz. apple juice

3 bread rolls

1 cup crab and lobster bisque

6 oz. salmon

1 cup whipped potatoes

1 boiled potato

Steamed vegetables

P.M. Weight: 174

Comments: Weight is up over 10 pounds from the lowest point on Thursday morning. I’m obviously holding water. Hopefully this water retention is because of increased glycogen storage. The restuarant where I ate dinner, Fulton's Crab House, was nothing short of magical. Great food, service, bottled water so I didn't have to taste this Orlando dishwater. Everywhere in Disney, Dasani water is sold for $2 a bottle. They could probably raise the price to $20 and still sell a lot of it. Orlando water sucks. I'm grateful that bottled water is so readily available these days.

[nickortego]

1/06/2007
A.M. Weight: 171.5
1 cup oatmeal
1 tbsp brown sugar
¼ cup raisins
1 chocolate chip pastry
1 egg
3 slices bacon
1 sausage patty
1 biscuit
½ cup potatoes
16 oz. skim milk
Meatball sub sandwich
3 bread sticks
6 oz strawberry yogurt
1 Larabar
3 bread rolls
2 cups rice,
½ small chicken
4 mussells
P.M. Weight: 176
1/07/2007
A.M. Weight: 174
Wake Up: 2:15am
Catch Bus to Race site: 3:00am
Pre-race hoopla: 3am - 6am, not very necessary, we all could have used some extra sleep.
Marathon: 6am - 11:30am
The weather was very humid and eventually became hot as the sun came up. There was a water/Powerade station every mile; I stopped at each one and drank a little of both. I also ate a banana and a Clif Shot (carbohydrate gel supplement). Despite my hydration efforts, I still lost a lot of water. After finishing the race and drinking a 20oz bottle of water, my weight was still down 5 lbs. I think the carbohydrate loading helped because I started the race about 4 pounds heavier than my weight at the beginning of the week on Monday morning. Starting the race a little over-hydrated probably helped. I did not feel the sensation of “hitting the wall” as far as energy goes, which is good considering that I never made it past 18 miles in training. However the last 6 miles were pretty painful. The concrete surface in the Disney parks was devastating. My feet are the most sore. Everything else is sore, but tolerable. Crossing the finish line was indescribable.
Afternoon weight: 169
2 Aleve tablets
Hotdog
Hamburger
Fries
Coke-a cola
2 hour nap
Watched Rocky Balboa
Chicken Parmesan
Penne pasta
Alfredo sauce