DIETING FOR YOUR UPCOMING PR – THE 300 CALORIE DINNER

April 13th, 2012 in NO RUNNING by 1 Comment

 

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You’ve trained hard for months.

You have the endurance. You have the speed. All that’s left is to taper down. Allow your body to rest up and that big PR is in the bag.

One problem. After burning 1,000 calories a day in training, a two-week taper could result in four pounds of added weight. It’s true. 3,500 calories equates to one pound of weight. Stop burning 1,000 calories per day and you could rack up 14,000 calories in two weeks. 14,000 divided by 3,500 = four pounds.

If that doesn’t sound like much, consider the “2 seconds per mile per pound” rule. It states that every pound (over one’s ideal weight) adds two seconds per mile to your race time. Under that rule, four pounds could add a full second to your 800M time…or three and a half minutes to your marathon time.

I’ve tested this rule many times and it checks out. You can see more on this by clicking here.

Of course, this should all be common sense. After all, nobody runs races wearing ankle weights.

So, what can you do? Simple. Adjust your diet. Consume fewer calories to make up for your lower training load. Just make sure you don’t sacrifice nutrition. It’s a tricky balance to maintain, but it can be done.

Last week, I shared my 70-calorie recipe for lentil/barley vegetable soup. Here’s an easy-to-prepare Soup, Salmon, and Slaw dinner that builds on our tasty soup – the entire meal is just 300 calories!

Start by getting the soup on the stove, but hold the carrots. We’ll be using those into our slaw instead. See last week’s article for the soup recipe: Lentil/Barley Soup

Next comes the Salmon. Plan on 5 ounces per serving. Place the fish on a steaming rack (just about any small metal rack will do, as long as steam can get through). Season it with a dusting of paprika and cover it with a blanket of fresh parsley. If you don’t have these ingredients, you can cook it plain and season it with some lemon and/or salt at the dinner table.

Place the steaming rack on top of your soup pot and place the pot-lid on top. After 15 minutes, place some asparagus next to the salmon and steam for another 10 minutes. Easy!

FYI, 5 ounces of salmon only amounts to 200 calories, but supplies 30g of protein and lots of valuable omega-3 fatty acids, which will help your body ready itself for the big race. Click here to see more.

 

While your soup, salmon and ‘sparagus is steaming, you can shred your slaw:

Red Slaw

About 1/6 of a head of red cabbage (yields about 3 cups shredded)
20 baby carrots
3 Tablespoons of any vinegar (except balsamic – extra calories!)

Optionally, you can also add a tablespoon of mustard and/or lemon juice (experiment!)

Remove the outer layer of your head of cabbage. Slice off a wedge equivalent to about a sixth of the head. Don’t use the cabbage core. Break it up so it fits in your chopper. Add the carrots and vinegar and shred to your desired texture. One serving size is 100g or about half a cup. You can see the nutritional facts by clicking here.

 

By the way, a few of you asked about the chopper I use. It’s a manual chopper I picked up online over a year ago. Its quite inexpensive, but one of the most used devices in my kitchen…and has stood up to the punishment. You can find one by clicking here.

For another 100 calories, you can add an apple for dessert. You can read about some of the benefits by clicking here.

Enjoy and good luck with your upcoming PRs!

Also, thanks for helping to add 200 members to No Running last week. We’ve now topped the 600 member mark! The more it grows, the more we’ll give, so get your friends and family on board today: https://www.facebook.com/groups/NoRunning/

 

 

p.s. The No Running Training Program is coming to Miami / South Beach soon. Stay tuned!

To get lessons sent to your phone, text the words FOLLOW NORUNMARK to 40404.

Author: Mark

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