Pollen! Hope the rain helps that

RUN 6.1 miles in 55 mins, intervals at LP
BIKE COMMUTE 10 miles

Oh what a pretty morning. Our walk was so calm, still, quiet, perfect temps.

Last night while biking to PT I rode my loop around LP and noted the pollen. Got it again today when I ran there. Not bad, just enough to notice.

Once again I think I ate too much before the run: orange, egg, whites, small tater, 0.5T butter, 1.5oz cheese. Now 1oz of cheese was right before the run-- testing to see if it would be good race nutrition. Eh, no. I had mild gut pain and discomfort. Could also be the premeal, but I eat those other foods normally, the cheese was new.

Good run, but again really flat energy. I'll get back to that below. I ran the first 2 miles at easy pace, then once at the park I did quarter-distance intervals -- on, off, on, etc --. I was moving but it didn't feel great. Did a few more like this until 5 miles, then wandered home through BP area.

Short walk with Shoogie with Kombucha, BCAA, and a few tsp sugar.

Ah, the sugar. So my post run nutrition needs work. Apparently so does my pre run!

So here's the test: Eat LESS pre and MORE post. I PubMed'ed this topic and found a study that showed increased performance the next day after consumption of 0.8g CHO/kg and 0.4g/kg whey protein isolate, as measured by bike performance. Blood showed more insulin with addition of protein.

Some calculations: I'm about 52 kg. The CHO was half and half glucose (dextrose) and maltodextrin.
52 x 0.8 = 42 grams, so about 21 grams of each product, or 164 calories total
52 x 0.4 = 21 grams, so about 23 grams of wpi, or 86 calories.

The study provided the CHO+PRO drink as 56g/L each sugar and 57g/L wpi, along with 0.7g/L salt. (not much salt!).

So I'd need to drink ... 0.5L of water containing....

80 calories of dextrose is 2 tablespoons or 21 grams
80 calories of maltodextrin is 3.3 tablespoons, or 21 grams

To get to the g/L mentioned, I'd need 0.4L of water with the above tablespoons....21g/0.4L works out to ... almost 56g/L for each sugar. Check.

Looks like I'd have to buy whey protein isolate...my BCAA is 5g/scoop and I think zero calories, geez I'd need 5 scoops! YIKES! Reseaching the diff between whey protein concentrate and isolate, I'm not lactose sensitive...I think...looking for unflavored with out other additives. Might have found something!

Amazing rain and thunderstorm blew through this afternoon. Skies completely dark, wind and sheets of rain. Mostly cleared now, looking for some more clearing before starting my commute home. Thankfully brought shorts to replace my pants! And I get to stop at LHG on the way home -- milk, tea, and a reward for some accomplished goals :)