Appendix 1: food for thought.

Alright, so first off I'd like to say as a runner, an endurance athlete, our diet needs well organized. It needs to have lots of the 3 main food groups: carbs, water and meat. A fair amount of the 3 middle food groups: fruits, vegetables and peanut butter. And a little bit of the bottom 3 food groups: beer, pizza and salad dressing. Now when to eat certain things and how much to eat of each is of course the hardest question. So, I will break down how my diet works while competing, and its a pretty simple guide. It can be used for anyone who wants to drop 10, 15, 25 pounds****.

Monday: easy run. basically eat whatever i want, its Monday.

Tuesday: workout + morning run. Need to recover from workout, eat whatever i want.

Wednesday: easy run + morning run. need to fuel up for tomorrow's workout, eat whatever i want.

Thursday: workout + morning run. need to recover from workout, eat whatever i want.

Friday: easy run. carbo load day, basically eat all carbs in house. and i shall call it mount pasta.

Saturday: workout or Race. come on, its race day, eat good before race, eat everything after.

Sunday: LSD(not the drug). yeah, must not do any moving other than eating.


**** for best results run 70-95 miles per week. otherwise you might get fat.

eat up, because you know what they say about big bananas.

rj