Down Day Exercise

[rosehip]

Looked for a previous thread on this and could not find one - forgive me if I am posted something that has already been covered!

Last night I committed to running a 1/2 marathon (Disney Princess!) in February 2013 with two friends. That means, for me, that training should start right away.

Only...I have concerns about exercising on a DD. Normally I have been doing only light exercise (walking) if any.

Does anyone have any experience with this? Or advice?

I am nervous that running - especially longer runs - would make DDs really difficult.

[zipp2play]

Not sure what levels you are at, but while training, I think you could up the calorie levels according to the chart. Good luck! I have never trained while JUDDDing, so I can't help you there.

[stargazer]

If you are in the zone with good appetite control then it should be fine. You may even find you do better on a DD.

I do my HIIT workouts on DDs and I can perform just as well. The only thing I found was it makes the hunger a bit more intense later in the day.

[tobelowcarber]

While I don't run a marathon, I lift weights and do light cardio (walking, step and walking DVDs), I find that I have more energy on DD for weights and cardio. I am thinking this could be because I had my full calories the day before. Best of luck with the marathon!

[Eieio]

It took time for me to adjust.
Time like months. Take it easy.
I want to post about my last 5 k run few ago.
Don't want to high jack ur post.
Great thing ur doing, good luck.
Teri

[rosehip]

These responses are so helpful...THANK YOU!!

tobelowcarber and stargazer - I think you might be right about essentially having more energy for DD workouts due to the caloric load (I just made that up) from the day before. Today is an UD for me, following a very good DD, and I found parts of my run (4km) this morning a bit tough. We shall see if there is a difference tomorrow.

My plan right now is to build up from 5km to 21km (aka 1/2 marathon).

I was thinking of "adding" distance on up days and maintaining distance on down days.

Also adding in a protein shake after every down day run (40cal protein powder + 1 cup of almond milk 45 cal) to make sure I am giving myself the right fuel on DDs, so to speak....

[rosehip]

Originally Posted by Eieio

It took time for me to adjust.
Time like months. Take it easy.
I want to post about my last 5 k run few ago.
Don't want to high jack ur post.
Great thing ur doing, good luck.
Teri

Please post about your 5k! I am very interested...not a hijack at all!

[sunday]

I enjoy exercise more on DD than UD! I take power walks (4 mile) and rebound quite a bit on DD. Sometimes I add in the kettlebells. I don't usually exercise on UD because I feel weighed down. I am trying to get some type of exercise in before I eat so that I don't have this feeling.

[rosehip]

Originally Posted by sunday

I enjoy exercise more on DD than UD! I take power walks (4 mile) and rebound quite a bit on DD. Sometimes I add in the kettlebells. I don't usually exercise on UD because I feel weighed down. I am trying to get some type of exercise in before I eat so that I don't have this feeling.

Funny that you say that about feeling weighed down!! I noticed on UD, I kind of want to take a nap (and recently I have), whereas on DD I get everything done and then some...must be the mysterious ways of the JUDDD!

[piratejenny]

I don't do super-intense exercise, but I too have noticed that sometimes it's easier to get motivated to exercise on DDs. On UDs I feel full and/or tired & use that as an excuse to exercise "a little later"...which becomes never!

Google "fasted workouts" for lots of good info from serious athletes!

Good luck with your training! That's an awesome goal!!!

[lynnjp]

Have been JUDDDing for about three months now and my DD workouts tend to be more vigorous than my UD-yesterday was a DD-did an hour Zumba class, 70 minute yoga class, weight training and took the dogs for a walk. I think you will find that you hit a zone and are just as energized on your DDs as you are on your UD maybe even more so, just reading the other folks posts an noting that others are seeing the same thing. Good luck to you with your marathon-I have always wanted to do one but have so far only done 5K's

[zipp2play]

On your training schedule, do you run every day? In mine, I was told to only run every other day to allow the body a day of recover. You could follow your DD/UD routine. I can tell you, when I was training, my long run days I could eat the house. That would be my fear for you!

[Kissa]

I love exercising on a DD, because my body has all the UD nutrients there.

One of our group ran the London Marathon I'll see if I can draw her attention to this thread.

[Babsbabs]

I just finished a Half Marathon last month while following JUDDD. The only time that I have struggled with the running is on the morning of an UD. I feel great running on the morning of the DD as others have mentioned. I do try to make sure that I have a good dinner the night before if it is a long run the next day. My main goal with the running was to burn calories rather than race performance so on the days that I was under fueled for running I just went slower and took more walk breaks and felt fine with adding distance. The half marathon that I ran was on my DD and I allowed myself extra calories post race as I assumed I would be hungry and did end up eating a couple hundred cals over that day and on the following UD. Still lost weight that week! If you are training for a fast race I am sure you would need to add more calories.
I just signed up for a class training for a fall marathon (my 13th) and I start training for that this coming Tuesday. Not sure yet how much calorie adjusting will be needed for that. I am a bit nervous about it as I over fueled and ended up gaining weight while trying to lose weight with running in the past.
I Have not been "re-fueling" after my long runs on DD's but waiting until the morning of the UD which I know is quite shocking in the running world and my % of muscle weight is actually going up slowly even with inadequate protein consumption on DD. not sure why.
I wish you great success with your training and fun times with your running friends!!

[Eieio]

Hi rose
Thanks.
I did post about it.
Scan new thread for
Joplin. Mo 5k. That's me!

[Kissa]

Great input Barb, sorry I forgot about your 1/2 marathon.

[piratejenny]

Originally Posted by Babsbabs

I Have not been "re-fueling" after my long runs on DD's but waiting until the morning of the UD which I know is quite shocking in the running world and my % of muscle weight is actually going up slowly even with inadequate protein consumption on DD. not sure why.

cuz IF rocks!
Azubah posted this in another thread, but here's the direct link:
How Extended Fasting, Timed Meals Fight Obesity

[Babsbabs]

No worries Cindy! JUDDD success has felt like the bigger achievement by far last month for me and you are always so wonderfully supportive! (What happened to your knee?)
You are right PirateJenny! IF does! I believe it is the JUDDD IF working for me. Especially now. When I first started JUDDD I was losing weight fast but it was muscle, fat, water etc but after 2 months of JUDDD I have regained the muscle I lost and gained more muscle while dropping my % of body fat! The biggest change has been in the last few weeks while I have been "stalled" in scale weight loss. Sorry, I think I am getting off topic!

[Kissa]

LOL, I am sure the OP won't mind, it is all JUDDD. I twisted my already arthritic knee during a racking Zumba class. I should know better. It has improved a lot thanks.

[blotto76]

Hi Rosehip, I'm the marathon runner Kissa mentioned. I've fallen off the JUDDD wagon a little lately, but I was avidly following it before my full marathon, and I found the best way to exercise on DDs was first thing, before my body had a chance to register the lack of food. On UDs afternoons were better for me. I ran a 4hr 14m marathon, so I can honestly say JUDDD didn't negatively affect my training! :-)

Good luck with the half marathon!

[rosehip]

Barb - thank you, your input was super helpful! I am going to try for first thing on a DD. Today was an UD for me and I did 5km at noon so it was pretty good, faster than my previous run.

Honestly, I am running for completion this time around rather than speed. My longest race to date has only been 10 miles. That, and running and I had broken up for a while but we decided to get back together for a 1/2 marathon, ha ha

Blotto - thanks for sharing your experience, that is very encouraging! 4hr 14min is a great marathon time, congrats!! I am aiming for 2hr 30min for my first half and will take anything under that time gladly too

[blotto76]

Good luck Rosehip! :-)

[Buttercup204]

When I ran my marathon in '09 I used JUDDD to keep off marathon training weight. I did an UD prior to a long run and often ran my long run on my UD or sometimes I would make both Sat and Sun UDs so Sat was carb load day and Sun was recovery day (after running long that morning). Then M-W-F were DDs. I didn't do training or hard training on DDs but an occasional short easy run on a DD was okay for me. Normally I would gain 10lbs while training for a marathon so the fact that all weight gain was arrested by this pattern made me happy.

Btw, unfortunately I didn't stick with JUDDD then, I went to Atkins for 2.5 yrs instead which got me 30 lbs heavier. Ugh! Back to JUDDD for me! Now I can carb load again lol.

[Buttercup204]

Originally Posted by Babsbabs

I just finished a Half Marathon last month while following JUDDD. The only time that I have struggled with the running is on the morning of an UD. I feel great running on the morning of the DD as others have mentioned. I do try to make sure that I have a good dinner the night before if it is a long run the next day. My main goal with the running was to burn calories rather than race performance so on the days that I was under fueled for running I just went slower and took more walk breaks and felt fine with adding distance. The half marathon that I ran was on my DD and I allowed myself extra calories post race as I assumed I would be hungry and did end up eating a couple hundred cals over that day and on the following UD. Still lost weight that week! If you are training for a fast race I am sure you would need to add more calories.
I just signed up for a class training for a fall marathon (my 13th) and I start training for that this coming Tuesday. Not sure yet how much calorie adjusting will be needed for that. I am a bit nervous about it as I over fueled and ended up gaining weight while trying to lose weight with running in the past.
I Have not been "re-fueling" after my long runs on DD's but waiting until the morning of the UD which I know is quite shocking in the running world and my % of muscle weight is actually going up slowly even with inadequate protein consumption on DD. not sure why.
I wish you great success with your training and fun times with your running friends!!

Wow! Very inspiring! I've noticed I can run again now that I'm on JUDDD whereas on Atkins I just didn't have the energy or drive to run and it always hurt and wasn't enjoyable anymore. Now my runs feel good again. You know that relaxing easy pleasant sensation that goes with it I had forgotten about. Now that I'm eating more carbs, I have rediscovered the joy again. Not only has it improved my asthma, it's helped me have better energy during the runs. I started running in '07 after losing 60 lbs on Nutrisystem and battled everyday to keep it off and running became not only a love of mine but also an obsession because it was the only thing that helped me keep the weight off (until I found JUDDD). When I got over 40mpw then I overcompensated my carb intake due to extreme cravings and hunger. I guess that's just too much mileage for me! Great to see a veteran runner out there doing JUDDD! Yay! So encouraging for me! I just wanted you to know that. I'm more of a half marathoner myself and my best was 2:07:35. Now I have to beat that someday.

-Michelle

[Babsbabs]

Rosehip- it sounds like you will have a good plan for your race! You have lots of time to get up to the distance and lots of time to see how to manage JUDDD with your running. I would love to hear how things go!

Buttercup-I think we have had very similar experiences with running Michelle. It does get really difficult to figure out how much food to eat after those really long runs especially with the increased appetite! Running started out for me to be a good way to keep my weight from going up for a few years but as i have gotten older it just wasn't enough anymore. I even did a Half Ironman in an effort to keep my weight from going up and finally realized that no amount of activity could keep off the weight! Good to hear that jUDDD was still possible with your marathon, I am feeling quite optimistic about it! I agree that running while doing low carb is not fun! I tried it and was able to run a half-marathon on low carb high fat but it really didn't seem to be something my body could adapt to and I was not enjoying myself. I think that half marathons are much healthier generally but my run group is into the longer stuff right now and they are a lot of fun so I am going to stick with the longer distances for a while longer.
Blotto- congratulations on the 4h 14 min marathonThat is fantastic! I would love to run the London marathon one day, what a great experience!

[Joyjoy]

I love this thread. Thanks. I ran (well, trotted) a couple of marathons a few years ago. What I struggled with was the sugary fuel on long runs. I gained fat during the training both times and didn't love that. My skin and GI tract didn't love it, either. I experimented with different fuels but never got it right. I did LOVE the training, otherwise, so it's fascinating to think about combining long runs with JUDDDing, and to hear about the experience yu're all having.
All the best with your running goals.