Suggestions? Comments?

Running and Nutrition

I believe that proper nutrition and hydration before, during and after the race is crucial for me to achieve my Oct2 goal of

Running 42kmSafelyInjury FreeHealthilyIn the best time I can possibly can given my current physical condition and training preparationThis running and nutrition log is an attempt to solicit suggestions from mentors and fellow runners.

If and when I complete my first 42km race,I intend to complete 150 km in 23 days (this counts the 42 km).Then I will rest for the rest of 2016 During that time I shall go back on strict Cohen to lose 28 pounds to hit 160 (at height of 5 ft 7 in) which is my lower goal weight on or before Dec. 31, 2016. This should be a good starting point for my running season in 2017.

Only Cohen allowed me to achieve a level of health where I was allowed to stop all doctor

prescribed medication

Stopped Micardis (hypertension drug) after taking it for about 7 years

Fatty liver was curedAlso showed that I can be disciplined if the program works

(similar to running discipline)

My Cohen Testimonial

My Cohen eating plan:Cohen- no exercise; just concentrate on diet

My Cohen eating planwhen I started running: Add an extra meal ie. Add 150 g protein/ fat per day

Typical fat or protein added to supplement Cohen when running

ChicharonBaconAndok’s Chicken or LiempoBarbecue

Coconut Oil

Starting weight before Cohen: 226 (Oct 20154)Lowest weight with Cohen: 168 (Apr 2015)Weight after strictly following Cohen and

experimenting with additional fruits and veggies for breakfast: 173 to 183 (May 2015 to June 2016)

Weight after I started running till current (183 to 188)

First 10 k race: Takbo ph last July 7

Run 3- 5 minutes, walked 30 secondsCompleted in 1 hr 23Just drank water and gatorade from water

stationsNo crampsSlightly sore right knee

First 20 k race. OYM 2: July 21

• Continuous run. Only stopped at all the water stations to drink water and pocari

• Took advantage of all analgesic sprays along the route

• Finished in 3 hours 7 minutes

• No cramping• Sore left knee

Second 20 k race: Sofitel: Aug 21

• Continuous run. Only stopped at all the water stations to drink water and pocari

• Took advantage of all analgesic sprays along the route

• Finished in 3 hours 4 minutes

• No cramping• Sore left knee

First 35 k race• Due to steep elevation, decided to walk when uphill and tried to

recover lost time by running downhill• Finished in 6 hrs 36 min. Walked around 2 hours of the total to

ensure finishing• Used 5 hour energy, nitrotech whey isolate (2 scoops) and bananas

before the race. Last meal was around 8 pm. Did not eat breakfast. Race started 4 am.

• First time to use energy gels (consumed 5), salt tables (consumed 10) and eat bananas along the water stations and even 1 coconut

• Cramped for the first time at the 21k mark• Clear headed all the way. Survived the hot sun (race was from 4 am

to 1030 am and sun was hot starting 830 am)

Plan for the last 21k race before the 42k on Oct 2

• Use 5 hour energy and protein isolate 1 hour before start of race• First time to bring own backpack with 3 liter bladder with water

mixed with GNC Pump (instead of just plain water)• Will use salt tablets every 30 minutes • Expect to finish in 3 hours• Drink protein isolate immediately after the race• Will not use energy gels or drink gatorade/ pocari along the

route• If this works, then plan to also use the same strategy for the 42k

but maybe at the second half of the race, will use energy gels (not too keen on this since it is against the ketogenic die)

Prior to the Sep 2016 Food Intolerance test, i was eating salmon,eggs and yogurt daily. Stopped when I

got these results.

GNC Whey Isolate. Will take 2 scoops before the race and 2 scoops after race. Will take 2 scoops a

day, the week before 42k

Disadvantages:Has carbs

Was produced in a factory that cannot guarantee gluten or dairy free

May push weight up

Advantage:Kills sugar cravings and temptations to cheat on the diet

This is my daily GNC Sport multivitamin pack

Will drink 5 hour energy before race start

I’ll mix sufficient number of one of these GNC products (the one recommended for during or post workout) into my bladder/

backpack. Plan to avoid energy gels due to carb content. Then I shall use other one is a pre-workout supplement which I shall

take with the 5 hour energy and protein isolate before the race. Last meal should be at least 8 hours before the race (like the 35k

Caliraya)

Will drink these salt tablets every 30 minutes as recommended in the pack label and no more than 10 during race

My running log (on next slides)

Next races

SMDC Sep 25 21k

Run United Oct 2 42k

No taper runs planned between SMDC and Run United. Will Just do any of the following: yoga, aqua jogging, stationary bike, elliptical and gym exercises for the leg, foam rolling