r/artc • u/AutoModerator • 20d ago
Weekly Discussion: Week of December 08, 2024
Your weekly place to discuss or ask questions.
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u/RunningPath 42F, Advanced Turtle (aka Seriously Slow); 24:21 5k; 1:55 HM 20d ago edited 19d ago
Does anybody have a medal display they like? There's so many cheap options online but I want something worth buying. I'm hoping to get them for my 16yos for Chanukah for their running and math team medals and ribbons.
Edit: I read some reviews and ended up with these, in case anybody else is looking
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u/pinkminitriceratops Sub-3 or bust 18d ago
We have a towel rack from IKEA for ours 😂 It works great.
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u/run_INXS 100 in kilometer years 20d ago
Signed up for a stupid Christmas 5K next weekend, no great expectations other than to get out there and run.
Actually, the race organizers do a good job, they're probably the best in the area. They cut their winter series, which was better, and now just have mostly 5Ks throughout the year but they do a good job with race management, accurate distances, and actually give out gift certificates for awards.
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u/Siawyn 52/M 5k 19:56/10k 41:30/HM 1:32/M 3:13 16d ago
Why do I live where the air hurts my face? (windchill solidly below zero this morning, with 35-40 mph wind gusts)
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u/RunningPath 42F, Advanced Turtle (aka Seriously Slow); 24:21 5k; 1:55 HM 16d ago
Windchill was -12F here. I was on the treadmill :)
In the winter I always wonder why I live here. I get cold in November and don't warm up again until April. But at least we are pretty safe from natural disaster and climate change 😂
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u/pinkminitriceratops Sub-3 or bust 16d ago
Brrrr! I'm saving my run for the afternoon, when the windchill will be all the way up to positive 6F here. So that should be fun. (Luckily I have a friend joining me, which I find makes a big difference when the weather is miserable.)
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u/goldentomato32 37F/22:59 5k/48:00 10k/1:51 HM/4:05 M 16d ago
It looks like I didn't get into the Chicago Marathon this year. I was irrationally confident that I would make it on pure hopes and vibes. I hope Houston goes well and I can start chipping away towards a qualifying time. I probably can make it in 17 years when I turn 55.
There is always next year I guess!
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u/Siawyn 52/M 5k 19:56/10k 41:30/HM 1:32/M 3:13 16d ago
I feel like it's getting harder and harder to win those lottos, for sure. I tried Chicago 5 years in a row and failed each time, and finally just went out and got the time qualifier. I am fueled by spite. :) Unfortunately that won't help me for NYC...so I'm in the same boat this year hoping to hit the lotto too... eventually!
It did take me 8 years from scratch to get there, so keep chipping away! One thing I noticed is that my progress was never linear, there were big leaps and setbacks.
Maybe you'll get lucky before then though. It has to come up with the right odds some year right?
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u/goldentomato32 37F/22:59 5k/48:00 10k/1:51 HM/4:05 M 15d ago
Fueled by spite! Yes!!
The time qualifier for Chicago is 3:30 (but in a year and a half it will be 3:35 for me!) and it seems crazy that it is basically a BQ time. I guess the benefit is that it is a guarantee and you don't need to get a buffer.
Time to start chipping!!
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u/senor_bear 20d ago
Recovery drinks. Wasn’t previously using them but now am and can feel or notice no difference. Am i wasting money? About me: 43y male runner doing 75k per week 2:55 marathon. Train well. Eat well. Sleep ok.
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u/pinkminitriceratops Sub-3 or bust 20d ago
What’s in them? I’ve never used one, presumably you could get the same macros from something else cheaper (like chocolate milk).
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u/landofcortados 19d ago
I'd look more into making sure you get enough protein and especially carbs after your workouts. Though I am partial to the Fairlife ones, 30g protein and they taste really good.
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u/daysweregolden 2:47 / 36 marathons 17d ago
I used endurox for about 17 years until they had a meltdown and stopped shipping/communicating last spring. Switched to Tailwind Recovery and I'm never going back.
I have no idea how much it helps, but I enjoy the taste and its carbs, electrolytes and protein that I can get down right after a run, so I stick with it.
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u/AdamFromBefore 39M | 10K 39:42 | HM 1:25:25 | FM 3:02:27 19d ago
I'm also curious about what recovery drinks or type of drink you've been taking. if you'd be willing to share.
my go to after every run is a 20g protein shake about 300mL, then wash the remnants with another 300mL of water so I don't waste anything.
Chow down on a banana for carbs and potassium, maybe also an apple if I'm not having dinner right away. All within 30 minutes.
And eating a meal within 2 hours (if not within the 30 minutes after) of an intense effort.
Some info from NASM - Nutrient Timing: Pre and Post-Workout Questions Answered!
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u/senor_bear 18d ago
I've been taking the Torq one.
https://www.torqfitness.co.uk/product-category/nutrition/recovery-system-products/recovery-drinks
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u/AdamFromBefore 39M | 10K 39:42 | HM 1:25:25 | FM 3:02:27 18d ago
Regarding the protein, any protein supplement whether Whey or plant-based (usually pea and some other things) are fast absorbing, so could just take it on your own. But I haven't seen anything to sway me about protein timing, so if you didn't have it right after, may not lose much. Because majority of tissue repair happens while we sleep, so I believe it's more important to just have protein available for that, which most people would get if they eat throughout the day and have dinner before sleeping.
Research has also proven that Whey Protein is faster acting, more soluble and absorbed/synthesised more readily than any other kind of protein, thus it provides the amino acids necessary for muscle repair with little delay.
Though Meghann Featherstun has written protein with carb enhances carb uptake: https://www.featherstonenutrition.com/recovery/
Quantity matters more than the ratio. A metaanalysis of studies looking at this ratio found vastly different results. Once they looked at total energy consumed – the research got more clear. Protein added to carbohydrate intake – NOT at the expense of carbohydrate intake = the best glycogen resynthesis rates. Takeaway: Just because a food has the optimal ratio of carbs:protein doesn’t mean we’ve rocked recovery. We need to consume enough total energy <aka calories> to fully recover. Make sure to include carbs <toast, bagel, fruit, pasta, potatoes, rice, etc> + protein <greek yogurt, eggs, protein powder, fish, meat, poultry, soy products, etc> in adequate amounts.
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u/AdamFromBefore 39M | 10K 39:42 | HM 1:25:25 | FM 3:02:27 18d ago
Interesting, thanks for sharing, it's been good to go over some of these things again.
TL;DR While you may not feel it, following the principles for post-exercise nutrient consumption should be beneficial based on the science. I don't think the value is there for this product because you can just follow the principles with your own food and/or choice of protein supplement.
Their marketing is very slick and they say a lot of the right things.
Initially there is a very rapid phase which occurs independently of the hormone insulin and lasts around 30-60 minutes and this is followed by a much slower insulin-dependent phase which can last several hours.
This the main point for consuming carbs after physical activity. Whether it's in their drink or getting it some other way doesn't really matter. Can also just have high glycemic index food or blend it into liquid for even faster absorption during this window. But they say as much also (was typing before I finished reading lol).
The most effective way to do this is by ingesting some fast absorbing high GI (Glycaemic Index) forms of carbohydrate to ensure that it is delivered into the system quickly. High GI carbohydrates not only cause a rapid rise in blood sugar by delivering carbohydrate quickly, but also after the initial ‘insulin independent’ stage of recovery, it provokes a rapid release of insulin (the hormone responsible for the storage of carbohydrate) which further aids in the replenishment of the body’s endogenous stores of carbohydrate.
For this point below, then could have fruit plus carb that's not fruit... but makes sense since Maurten is based on this principle too.
As discussed below, fructose, which although a low GI carbohydrate, also plays a part because of its unique delivery method however.
The Role of Multiple-Transportable Carbohydrates: The speed of carbohydrate absorption can also be further enhanced through the use of multiple transportable carbohydrates (i.e. two forms of carbohydrate that don’t compete for absorption in the gut) such as Maltodextrin:Fructose (as used in TORQ Recovery). Research by Wallis et al. has shown that the use of Glucose and Fructose combined can give glycogen re-synthesis rates comparable to some of the highest reported in research.
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u/pinkminitriceratops Sub-3 or bust 16d ago
Just checked out my Strava annual recap. Y’all will never guess what my most run segment is. Coming in at 540 segment efforts is my cul-de-sac loop around my neighborhood 🤣 I know I’m not the only one around here who likes to run around in circles!