Thursday, August 27, 2015
Friday, May 21, 2010
Sunday, May 2, 2010
Friday, April 9, 2010
So many of you are wondering..."LHP time" or "LHP Rulez" or "LHP Tayo" what the heck is this guy saying? What is LHP ba during a marathon?
For the benefit of the millions of readers out there, LHP is dagulrunner's motto. LHP stands for "L" - Lamon, "H" - hydrate & "P" - Positive Attitude.
Let's start with the first letter:
"L" - which means Lamon or Eat or Carbo Loading
- It is recommended to do some carbo loading at least 2 - 3 days before any marathon or sporting activities
2 days before the marathon : Do a traditional pasta party 2. Do not overeat. Reduce caffeine and alcohol consumption. Drink plenty of water.
1 day before the marathon : Eliminate any high fiber foods that cause gas such as beans, broccoli, cereals etc. If you are lactose intolerant do not take milk products. Stick to low residue foods and eat only to satisfy your basal metabolism. Eliminate alcohol and reduce caffeine to the bare minimum.
Morning of the marathon : Whatever you choose for breakfast should be bland and high in carbohydrates and easy to digest. If you must have some coffee, take a little. Drink large glasses of water 1-2 hours before the start and have nothing to drink more until gunfire.
"H" which means hydrate or drink lots of water
A marathon hydration plan is a crucial aspect of your overall training program. if you do not consume enough liquids, your body could basically breakdown and cause major problems. The best way to prevent dehydration and hyponatremia is the learn the right way to hydrate.
Your fluid-replacement plan should be designed to minimize loss of body weight so that you avoid dehydration during exercise but prevent weight gain from excess hydration during training or races. A good way to gauge your hourly sweat rate is to figure out the difference in body weight plus your drink volume. For example, if you lost 11/2 pounds (24 oz) during the run, and drank 12 ounces, you should try to drink 36 oz (24 + 12) each hour during similar-intensity training and racing. In this example, drinking 9 ounces every 15 minutes would do it for your marathon hydration plan.
Over drinking dramatically increases the risk of hyponatremia. It is vital not to over drink before a race, because doing so can lower blood sodium even before the race begins. Also, don’t over drink during or after the race!
Get some of your favorite sports drink like Gatorade or Powerade thirst quencher over water during long distance or intense training to help keep your body hydrated, fueled and salted. The flavor of sports drinks will encourage you to drink enough to stay hydrated, the carbohydrate energy will fuel your active muscles and the elctrolytes will help replace some of what is lost in sweat. Remember, don't overdrink!
"P" which means positive attitude.
In order to develop positive attitude to complete the marathon or any other sporting activities learn to complete positive attitude on yourself first. Always think " I have to do it... I can do it... I will do it ..." Don't give up... as I always believe, running is 90% mental and the rest is physical.
'Till the next time kids
Keep on runnin'
Dagulrunner
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