Posts Tagged ‘hydration’

Back to running speak, this past week yielded 65 miles with some satisfying workouts.

On Tuesday, I had 10mi w/ 5x1K @ 5K pace – 90sec rec’s, though the original schedule was 2x(5x1k@10k – 1min rec’s). I changed it because A) first and foremost, it was 80 degrees and the dewpoint equation was 149, so I wasn’t going to do 10 of anything much less 1ks and B) I remember that workout as the hardest one when I was training for Philly, and since I’m not marathon training anymore, I reserve the right to balk at such things. :-)  So I shortened it but sped it up.

My other workout was a tempo on Friday: 9mi w/6@Half pace, which went well albeit with an adjusted target pace for 79 degrees.  No heart rate to compare since I haven’t worn the strap in weeks, so I’m trusting it was the right effort.

Lastly on the quality front was a 17-miler in the trails yesterday.  Happily, it didn’t follow a tempo day, as my recent LRs have due to weather switch-ups.  Because of that, my legs were feeling good but it was humid as hell so it was still a slow one.  It rained through a large part of it which was wonderful except for the one shoe squeaking for about 14 miles.

Hydration was crazy: I refilled my 12oz. handheld 3 times plus long slurps from each fountain.  So I figure I had about 60 oz while on the road and still needed a couple large glasses once I got home.  Which makes this next bit somewhat ironic…

Giving Up The Bottle
They added a new fountain on my loop which happens to fall at a key point on my runs, so aside from trail runs, I haven’t carried a handheld all summer – a fact I’ve come to adore.  But it hasn’t escaped my mind that I need to address this since I have a Half coming up.

As most of you know, I always do Halfs and Fulls with a handheld, thanks to that first hospital incident a couple years ago.  I’ve yet to feel confident about doing water stops efficiently so it’s been easier mentally to carry my own.  But the fountains have spoiled me rotten so I’ve asked my friend Lara to help me practice in a couple weeks – she’ll stand outside my apartment building with a raincoat and galoshes while I soak both of us until I get it right.

Btw, I know how to fold the cup and all, it’s really more of me respecting the time it takes to get the fluid down, which’ll probably have me walking through the stops.   The good thing is that since I’ve already demoted the Distance Run from a goal race to a race race, I can afford to forfeit clock time if need be (not that I should lose a great deal, but hydration must be the priority).  So with this as a practice race, November’s Half should go swimmingly.

Headband Talk
Thanks to everyone who took a look and especially those who purchased and also shared the link via Facebook or email.  That was so sweet of you kids, I couldn’t believe it.  I’m really excited about the biz and have already had a couple opportunities come my way.  Between invites to do a blog giveaway and the Pittsburgh Marathon Expo, I’m already dreaming ahead of myself.  So this week’s task is to make a Facebook page and start promoting.  In fact, if any of you guys have some promotional ideas, please let me know.

Aside from that, the wide velvet came in, so 1.5″ headbands are ready, as are solid colors.  It took all my will, and I mean ALL my will, not to go to the fabric store this weekend.  I had forgotten what a drug that is, all those gorgeous bolts of potential just begging you to take them home.  But I already have a crapload of materials, so I’ll wait a week…or 3 or 4 days anyway.

OK, that’s it for blather, I’m off for a 6 with 6×30/60 hillettes.  The weather is finally calming down this week so I can sleep and run later.  Woohoo!!  Have a good one, folks.

Life continues, the hamstring is getting better daily.  This week has been 7, 8 and a 9-miler today, each one picking up speed (I’m pacing to the injury, not going above whisper status).  Today I hit normal paces, so that was nice.   As for the Friday’s speedwork,  I think I’ll be pushing it to Saturday or even Sunday.  I need at least one day (better yet, two) where I feel perfect before challenging it.

On to the video…

For all you water-carrying individuals who find your bottles get harder and harder to open, this little tip from the kitchen will save your teeth and keep your bottles in tip-top shape.  Extra bonus features: a zit on my left cheek and a variety of unattractive grimaces…all yours for free!  Enjoy.

Time for a video with some actual value.  This one is a demonstration and comparison of hydration belts and handhelds. I thought it might be worthwhile for those folks that haven’t yet dealt with the different methods for carrying water/sports drinks, especially the newbies, but even for the experienced souls who might not have considered all the options.

As always, the production values suck (I need to buy a proper light) and I did it in one take because it was too long to want to do again, lol, so please excuse any Alzheimers moments.

For the moment, I’m linking it directly to YouTube because I need to start getting some YouTube love in their rankings, so if you guys and gals want to help out, please rate the video or even comment there – that’d be super cool.   Meanwhile, I hope you enjoy this one!

Handhelds and Hydration Belts – A demonstration and Comparison

Today was a sopping 15-miler progression run averaging 8:25s with the last couple miles at 7:45, closing a 67-mile week.  Hallelujah…my legs are still feeling fab!

I had to smile at how different marathon training is this year as opposed to last.  I feel stronger and the heat doesn’t seem to bother me as much.  I mean, I still hate it and always will, but it isn’t wiping me out at all.  Granted, I think this summer is cooler than last, but I’m leaving later in the day than last year, so I end up running in the same temps.

One big plus is that I’m drinking a lot more during the day so my little 12oz Amphipod handheld has been enough (had to refill once today, though).  I’m sure I’ll be pulling out the 20 oz one as the runs lengthen or I start doing the trail again, but for now, I’m doing fine bringing less.

I was also much more gel freaky in last year’s marathon cycle.  I’d take them on most runs over 90min along with an S-cap if it was really hot.  This year, I’m not feeling the need for gels yet and I keep forgetting to take an S-cap.  I guess it doesn’t hurt that a 15-miler today is about 18 minutes faster than last summer so I spend a lot less time in the heat.

Free Running Clinic this Tuesday, the 28th:
My friend Lara goes to Excel Physical Therapy here in Philly and told me about this free clinic on Tuesday where they tape you and critic your form – but you have to reserve.  I’ll be there…can’t wait to get some form pointers (just hope it’s not all about Pose).  Anyway, here’s the dirt:

Tracy Peal Sr, certified Pose Method running coach, will video tape your runnning form, discuss proper movement patterns to become a more efficient runner and will also analyze your form. Excel Sports Physical Therapists will be on hand to consult with you regarding any aches, pains or concerns you have. Tues, July 28th at 6:30-8 1616 Walnut st, Philly.  Call 215-545–8717 to reserve.

I’ll close with a big shoutout to Jim who did a great job today at the S.F. Marathon – Yay Jim, woohoo!!   Also a couple woohoos for RDR and GAT on the sub3:20 thread (my new RW hangout) who ran S.F. as well.  Lastly, here’s some safe travel wishes to the above-mentioned Lara and her man, Jeff.  They left yesterday on a 350-mile cycling adventure that ends at a huge beer festival in upstate NY – swell payoff, huh?

I hope everyone’s had a great running week and that this one is even better.  Later, kids!

Before we get to the ugly (not my tendons, btw, so no need for panic), I’ll touch on yesterday’s 17-mile LR, my longest this cycle.

It was a warm day for this unacclimated gal (67 degrees and sunny) so I carried my 20 oz handheld and for shits and giggles, wore my HR monitor because  I was curious to see how the longer run + warm temp would affect my HR.

I refilled the handheld once, so ended up drinking 40 oz of water.  I also took a gel half-way through because I hadn’t eaten a lot that morning.   End result: average pace 8:28 and a lovely avg HR of 70% HRR.  And this includes the last two miles at 7:53 avg.

Now on to tendon talk.  A couple months ago, right before her bike racing training season started, my great friend Lara (who you might remember has run a couple races with me when she’s not being cyclist extraordinaire) got a chest infection.  They figured it to be pneumonia, so they gave her the antibiotic Levaquin.

Within three days, her achilles had swollen up to where she couldn’t walk on it, couldn’t even stand on it.  Turns out she came this close to a ruptured achilles from that stupid fucking antibiotic.

She was put in a boot for 3 weeks, went back to the doc when her three weeks was up but, as she feared, was told to stay in the boot 3 more weeks.  It’s still not better, swelling up as the day progresses.  It’s been a horrible, horrible situation, ruining her training season completely, so please folks, be careful when a doc gives you Levaquin, know that tendon ruptures are a potential side effect.

The other story has to do with Nick and his half-brother, Leon.  They were in Cozumel this last week on a dive trip and on the third day, Leon fell on a slippery path near the hotel room.  He ended up tearing all the tendons on the front of his leg above his knee and had to be rushed to the hospital where they put a cast on him, not realizing he would be cutting the trip short and going home the next day.  When they discovered this, they said “you can’t fly with a cast” and had to remove it, leaving Leon in intense pain.

He went straight to the hospital in Spain (where he lives) where they operated and now it appears he’s going to have to remain on his back for a couple months.  Horrible news.

So Nick was left all alone for half his vacation, but at least he got a couple more days of diving in.  But the thing that I loved about this story was when Leon was at the doctors office he was telling Nick it felt like there were worms in his leg (the loose tendons).  I thought that was sublimely disgusting.

Now for my running schedule this week:  Last week was a new mileage high, 68 miles, and I’ll be doing the same this week.  Today is an easy 7 with 10 hill sprints, then tomorrow’s a speed session (4 x 1 mile@10k pace w/3 min. recoveries) but with 20mph winds forecasted, I’ll likely move it up a day (when there’s only 15mph winds forecasted, ugh).  Friday is a tempo combination (3x10min @ Half/10k  pace w/2min recoveries), and on Sunday another 17-miler with “last 15 minutes Hard”.

So that’s my story, Morning Glories, have a great week of running yourselves but I’ll see you back here in a couple days.

I’m tired. Even with my day off on Monday, I ended up with 60 miles for the week.

It was also pretty dense as far as workload. Every other day had something: Wed had the fast fartleks, Friday had the 6-mile tempo run and today was a 15-miler (my longest run in a while) that included those same fast fartleks, then 2 miles easy, 2 miles “hard”, cooldown.

I started out quite slow today, 9:15s, knowing I was going to have to produce some energy midway through. When the fartleks started (15x1min on, one min off) I gave up the idea of shooting for 5K pace and was satisfied with doing them at 10K pace. It was still tough, I felt the fatigue of the week in my legs, and as I was running the fartlek portion, I was already writing my blog in my head about how I bagged the “hard” section, because just finishing the run was hard enough.

Then wonder of wonders, I’d completed my fartleks, almost done with my 2 easy and ready to ignore my Garmin beep signaling the Hard portion, when Kev appears on a bike next to me (Kev’s the guy I mentioned in last Sunday’s race report). He asked what I was up to, I said I was supposed to do 2 hard in a couple minutes but planned on bagging it, he said “I’ll pace you”. And he did!

It was so much easier having him there to chat with, I was able to do that part of the workout without thinking about it and while it wasn’t officially fast, I got a couple 8:07s out of it (hard enough considering I was planning on skipping it entirely). Thanks, Kev, much appreciated!

The only aggravation was I’d brought my 20oz. handheld and a gel but halfway through the run I knew I’d be dying for water at the end if I had to wash a gel down too, so I skipped the GU. It wasn’t missed, though I definitely could have used more water, here’s hoping the water fountains get turned on soon.

See how I’m already bitching and moaning about water and it was only 65 degrees? I’m doomed, I tell you.

Looking ahead, tomorrow is easy with 8 hill sprints, Tuesday is Hill Repeats (8x1min. uphill @ 5K effort w/jog-back recovery), Wed-Fri is easys with some strides, 5-mile race on Saturday, then 15 or 16 on Sunday. I don’t know if I mentioned it but I’m also doing a 5K the weekend after that (might as well start getting all my PRs lined up).

So that’s it for now, time to wash the salt off. Have a great Sunday night, folks!