Cool Running for the Week of May 8, 2005

[Piasabird]

I'm thinking before the half marathon, I will be investing in some DEPENDS. And perhaps a dose or two of Immodium AD.

You won't believe the visual I just got?

[ttdriver]

YEP, YOUR VISUAL IS CORRECT!! :yes

[sadie147]

20 Mins this a.m. at 7:30, not as early as i'd hoped. Had to leave my truck at a friends up the road as i had 4 vodka coolers sitting out enjoying sun yesterday (which would explain why i didn't run as early LOL). So ran about 20 mins and drove back :geek

[iyamamaschke]

I jogged 30 minutes and went a bit faster then usual felt good yesterday and I feel good this morning YAY. 2 good days in a row for a change how nice. I ran 2.3 miles in 30 minutes which is pretty good for me.

Take it easy

Sarah

[Esther]

Have I been a bit hasty?????

A little piece of paper was just shoved through my door informing me that a 10k race will be passing my home on May 29th and asking me to come out and support the runners.

Guess what I just did? Yup, you guessed it. I just entered...

You guys think I can do it, bearing in mind it was only last week I managed to run 2 miles (3k) with just one walk break?

How much do you think I should walk? Or should I just go out and enjoy myself?

The race starts in the next village, runs to my village and then turns round and goes back again. I figure that if it gets too much I just stop half way ensive

[spirittalker]

I will be doing a 10k on the 30th. My plan is to walk most of it and only run from the start line and on my way to the finish. My advise is to run as long as it still feels good and then slow down to a brisk walk until you feel ready to run again. 10k is long. Last year when I did the 10k it took us 2 hours to finish. This year I would like to be able to finish in an hour and a half. I would just pace yourself and make sure you have the ooomph to go the distance. Above all have a blast!

[Esther]

Ok - I decided the best way to train was to get out there and walk the route! I just did 3/4 of it in an 1 hr 35 mins and then my dh and son turned up in the car to see where I had got to. My runs only last 30 mins, and my walks are usually 40 mins, and they just couldn't accept that nothing was wrong after an hour and a half I *did* tell them I was going to walk to the next village and back...

I'm going to walk the route every other day, with my usual 2 mile runs on the other days, so hopefully by race day I'll just put some 'run-breaks' in my walk and finish in about 1 hr 45 ish ensive

Anyone know where I can buy a 'SLOWEST RUNNER IN THE VILLAGE' T-shirt?

[ttdriver]

Esther, that's terrific! Goals like that are so motivating! I have every confidence that you will finish it and will NOT be the slowest!! Just keep training, but don't overtrain. Give your body time to adapt to more distance.

Want some 10k race advice? Okay ..

When the gun goes off, RESIST THE URGE TO KEEP UP WITH THE PACK. Sure, you'll be emotionally charged and psyched, but try and stay relaxed as much as you can. Start out slow. Slower than slow. 6.2 miles is a long ways the first time you do it, and you need to preserve your strength for the end. Trust me, about mid-way, a lot of those 'out of the chute off the mark runners' will be huffing and puffing and you'll be passing them feeling great! That is the goal. My mantra is never to win it, just to finish it. Finishing IS winning in my book.

Be well hydrated before the race. Like a couple of 24 oz bottles of water at least, depending on the temperature and humidity on race day. When I run here, I always down a couple of bottles and staying hydrated will take you a long ways feeling strong!! I ordered a water bottle/holder from polar which came in the mail today. It fits like a fanny pack, but holds a 24 oz bottle. Consider ordering one .. I think you'd like it and they are quite inexpensive.

Have a good high protein high fat meal 2 hours before the race starts. Be sure you have gone #2 before the race cuz its alot of stress on your sphincter muscle to hold it till the finish line! :guns (Perhaps a pantyliner would be a good investment...)

Be sure you have lots of cushion life left in your shoes. Remember, 300 miles maximum on running shoes if you run on concrete. Any more than that, and you risk serious injury, particularly runner's knee (been there, done that, won't do it again..) Check shoe prices at www.onlineshoes.com. I just got my New Balance 1221s yesterday and they are wonderful. Ran 8 miles today in them and wowzer, my feet are in love.

Most of all, enjoy yourself. Be proud of the fact that you competed. You've worked so hard to get to the point of an actual race!! I guarantee you, it won't be your last .. they are addictive!!

Speaking of which, I signed up for the WDW half marathon today (race day is January 7, 2006) ... I am psyched already!!

I am so proud of you guys!!!

Betty

[iyamamaschke]

WOW how great you are all so modivating to me and make me wish I was back up to snuff. I am soooo proud of you all way to enter those races I won't even be thinking of that as of yet and here they don't have a lot of races that I could go to becaue my husband is always gone and I would need a babysitter. LOL I will have to start running outside now that the weather is better we'll see how it all goes here as the week progresses I feel great today took the day off don't wanna wreck a good thing I will be running tomorrow got me some new socks so I am excited LOL. Oh, and some new earphones that go around the back of my head which is sooooo much nicer.

Take care all I hope to be running like the wind again soon.

Sarah

[Moochiecat]

Betty, great advice about the 10K! I'm going to keep that in my head, as I plan on at least going in a 5K this summer sometime.




I'm a'sceered to go running tomorrow!!!
It was all I could to to finish my run on tuesday, the first day of my TOM as I mentioned, and I had the worst two days of cramps I've ever had! I only stayed at work for 1 1/2 hours on tuesday.
I hope hope hope I'm over the cramps tomorrow morning because I just don't think I can handle any more pain this week!

I'm so fricking sick of the whole period thing. I was knocked out exhausted for 3 days pre-TOM, and finally this afternoon I got up the energy to put on a few loads of laundry.
Up until now, running during TOM was no big deal...I guess I was just due for a tough one. :no

[Piasabird]

It's been at least ten years since I've had to worry about TOM. I don't miss it a bit. :nono

Thursday May 12th.

Steps: 9060
Aerobic steps: 8261 for 76min.
Calories: 481
Miles: 4.14

[iyamamaschke]

I went out for a Jog last night it was at 9pm I felt pretty strong my body is soo not used to the pavement and my right calf was bugging me but I did jog for 30 minutes I ahve no idea how far all I know is my whole body is sore today from head to toe. You use a lot more muscles whe you jog outside crazy.

I want to jog a bit today again but, I'll see how I am feeling later.

Take care

Sarah

[ttdriver]

You use a lot more muscles whe you jog outside crazy.

I so agree!! To me, running on a treadmill is like wasted effort ... I need the wind in my face, the humidity to oppress me, the heat to warm up the joints, the bugs to splat against my glasses, the gators in the ponds keeping their eyes on me .. the contours of the pavement, the smell of orange blossoms ... the traffic to dodge, the idiots who can't read the signs that say 'turning traffic must yield to pedestrians...', the vultures who await me to become their next roadkill meal!!! Ah, outdoor running in Florida, is there anything better? :guns

I just finished my speed run for the week .. 6.2 miles (10k) in 1:08. Best time I ever did. Split time was 34:27, also a personal best. I am VERY HAPPY ... and pooped!! 33.2 miles in 5 days .. Thank heavens tomorrow is a rest day before the long sustained run of 11 miles on Saturday.

The cool news of the day is, I've started a walkers/joggers/runners club at work ... we have mapped out a 2.5 mile course that we will meet 3 days a week at 11:45 and do together. So far, I've gotten a good response .. about 10 people are interested, so that's exciting. They're so funny, they wrote me back and said 'if anybody can motivate us, its you.' Gee, maybe I can get them on Atkins too??? :joy :joy :joy

Off for some nice refreshing unsweetened decaf tea ............... YUM!

Betty

[Esther]

Aww - thanks for all the encouragement and advice, everybody.

Here's my checklist so far:

Shoes - check. Plenty of life left in this pair yet - 2 mile runs mean they last for months...

Shorts - check. Treated myself to a pair of big stretchy running shorts last week. :yes

Water carrier - check. Have a bum-bag/fanny-pack type one. I did buy a camel-back one a few months ago but it's already 1500 miles away as I didn't expect to need it in cloudy old Wales before I emigrated :sadblinky

Running vest - had to order a new sleeveless one from ebay as both the ones I have with me here are short-sleeved and I think I'm going to over-heat in them after a couple of miles.

Emergency toilet stops - well, the run passes my house twice so I should manage...

What I'm not sure of is what to put in the water bottle. Should I use just plain water, or add a pinch of salt or electrolyte mix? And what about a snack? I think I should take take something in case the adrenaline triggers a hypo (I'm not sure I'm *completely* cured yet, and throwing a hypo in full view of everyone isn't going to be fun...)

Anything else I've forgotten?

[ttdriver]

Esther,

Your list looks good!!

As for the water, I would just take plain water. You should be fine. Do you plan to run the whole 6.2 or intermix walking with the running? If you plan to run the entire time, you should be able to run at least 1 hour consistently ... that's what I was told long ago .. not to attempt a full 10k of running until you can easily run an hour at a time. If you plan to mix in some walking, then you should be fine.

Do you plan to eat breakfast first?? If so, make it a high protein high fat breakfast, give it a few hours to digest and you should be good to go without any additional snacks. But as a precaution, maybe pack an Advantage bar into your fanny pack or whatever you'll be wearing.

Sunscreen, sunglasses and you're good to go!! Have a great time!

Betty