long distance running

[kiwichick]

Hi there, Im training for a 10k at the start of June, I've been running most days for about the last 3 and half months, been running between 2.5 to 5k a day. About 4 days ago I ran 14k, which i loved! I found it so easy and it went just great, I made sure i drank coconut milk afterwards and had plenty of bananas. Now my problem is I am finding it hard after while doing my 5k, have I just pushed my self too hard? What kind of foods do i need to be eating to give me that extra something, because it feels like lack of engery.
Thanks

[sport]

If you google raw athlete you will find a lot of help.

[sport]

Double post

[BlackCatWhiteChest]

For centuries, Native Indian Peoples in the Americas have used chia seed as a staple food. Aztec warriors of Mexico subsisted on chia seeds during their battles and hunting expeditions. Indians of the Southwest would eat as little as a teaspoon of chia seeds during a 24-hour march. Indians ran from the Colorado River to the Pacific Ocean to trade turquoise for shells, carrying only a pouch of chia seed for nourishment.

Sustained by chia seed, the Tarahumara Indians of Mexico hunted by running their prey to exhaustion. In 1997, a 52 year old Tarahumara Indian, Cirildo Chacarito, won the Nike-sponsered 100-mile run in California.He completed this astonishing feat in a time of 19 hours, 37 minutes and three seconds. He beat a field of hundreds of competitors with more than an half- hour lead, wearing only his home-made tire tread
shoes, to Nike's embarrassment.



THE RUNNING FOOD: For centuries, Native Indian Peoples in the Americas have used chia seed as a staple food. Aztec warriors of Mexico subsisted on chia seeds during their battles and hunting expeditions. Indians of the Southwest would eat as little as a teaspoon of chia seeds during a 24-hour march. Indians ran from the Colorado River to the Pacific Ocean to trade turquoise for shells, carrying only a pouch of chia seed for nourishment.

Sustained by chia seed, the Tarahumara Indians of Mexico hunted by running their prey to exhaustion. In 1997, a 52 year old Tarahumara Indian, Cirildo Chacarito, won the Nike-sponsered 100-mile run in California.He completed this astonishing feat in a time of 19 hours, 37 minutes and three seconds. He beat a field of hundreds of competitors with more than an half- hour lead, wearing only his home-made tire tread
shoes, to Nike's embarrassment.


WHY ARE CHIA SEEDS A HIGH-ENERGY, ENDURANCE FOOD?

COMPLETE PROTEIN SOURCE: Chia seed is a complete source of dietary protein providing all the essential amino acids. Compared to other seeds and grains, chia seed provides the highest source of protein: between 19 to 23 percent protein by weight.

ABSORB AND RETAIN WATER: One of the exceptional qualities, unique to the chia seed, is its ability to absorb more than 12 times its weight in water. This ability to hold water can prolong hydration and retain electrolytes in body fluids, especially during exertion. Normal fluid retention ensures normal electrolyte dispersion across cell membranes, maintains fluid balances and aids normal cellular function.

GEL-FORMING PROPERTY: Chia seeds contain a mucilloid gel which protects the seed against drying in arid climates where the plants grow. When a spoonful of chia seed is mixed in a glass of water and left for 30 minutes, almost a solid gelatin will form. This gel-forming reaction is due to the soluble fiber in the chia seeds. Researchers believe this same gel-forming phenomenon occurs in the stomach when foods containing these gummy fibers, know as mucilages, are eaten. The gel formed when chia seeds are eaten creates a physical barrier between carbohydrates and digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar and extending endurance.

BLOOD SUGAR REGULATOR: The gel forming property of chia seed tends to slow digestion and sustain balanced blood sugar levels, which can be helpful in preventing or controlling diabetes. Today, there is an incidence of diabetes among some Native American tribes of approximately 47%. Clinical studies show that when the Native Americans refrain from eating the "white man's diet" and return to their indigenous food (including chia seeds), they can control and even eliminate diabetes.

EASY TO DIGEST: The water absorption, bulking-agent property of chia seed is an important aid to human digestion. Whole, water-soaked chia seeds can be easily digested and absorbed. This results in rapid transport of chia nutrients to the tissue for use by the cells. This efficient assimilation makes chia seeds very effective when rapid development of tissue takes place, especially during growth periods of children and adolescents. Chia also facilitates the growth and regeneration of tissue during pregnancy and lactation, and aids regeneration of muscles for conditioning athletes and bodybuilders.

[revdrcyn]

I am training for a triathlon and I follow Brendan Brazier's (vegan triathlete) raw versions of pre- and post-exercise foods. Check him out:

http://www.brendanbrazier.com/

[Revvell]

Check out Tim VanOrden as well. Super, raw vegan tower runner.

[~liz~]

I think also, it is very important to give your body a break. If you have been running most days for 3.5 months, you sound like you need to not only mix it up but you need a break.
YOu are using your muscles in the same way, every day, and your body may just be getting tired. Now that is not to say that you necessarily need to rest and not do anything- but I hope that you do have complete rest days- but my thoughts are you should train your muscles differently.
Adding only distance as a form of training for runs is tough on a body.
I would suggest working your muscles and doing weight baring exercises to strengthen your muscles to help as your distance picks up.

Also, Do you do any track work? repeats of 400m/800m/200m?

Only suggestions and you may be different, but I love running and I know that each time I train for a race, as my milage picks up, my legs get tired when all I do is length runs. Mixing it up really does help!

Good luck to you!