Distance: 4 miles
Song of the Run: White Wedding - Billy Idol http://www.youtube.com/watch?v=AofzLsvTsM0
Weather: Fair, sunny about 70 degrees
Run Notes:
I actually ran 12.8 miles on Saturday in preparation for the Hartford half marathon which takes place on October 10th. I felt pretty good afterward with just a bit of stomach cramping. Not sure what caused that so I took a look online and found out I am not alone when it comes to GI problems.
GI Blues
Runners experience more gastrointestinal problems than other athletes. Most triatheletes and marathoners have experienced nausea, diarrhea, and stomach cramps at some point during their training and racing. So what causes this more indelicate consequence of running? It has a lot to do with what you eat and drink and when you do it.
Nausea is usually caused by dehydration. The stomach loses cool fluids at a more rapid rate than those a body temperature. This is one of the reasons they say you should drink every 10 to 15 miuntes. Simple sugars delay the depletion of fluids and this is where sports drinks come into play. Those with simple sugars (less than 10% of glucose) and long chains of carbohydrates are absorb as easily as water and have excellent hydrating properties.
Cramping and diarrhea are thought to be caused by a couple of factors. When you are running blood is diverted to the muscles from the GI tract, which can lead to the inability of the body to absorb liquids. Factor this in along with the jostling of the GI tract during a run and you can have the perfect recipe for cramps and runner's trots.
Fiber rich and heavy fats before a workout or race can wreck havoc on your digestive system. This is due to the fact that the fiber gets low in the GI tract where bacteria feeds on it creating gas and cramps. Avoiding these foods or consuming them with enough time to minimize the amounts you have left in your digestive track is key. If you are going to eat a big meal, give yourself at least three hours before running. The night before a race eat 2 hours before bedtime and empty out your system the next morning. Better yet go for a high carb beverage and reduce the intake of fiber and heavy foods the day before a race.
Running can trigger pre-existing conditions you may have such as lactose intorlerance and irritable bowel syndrome. Staying away from diary the day before a race can also prove to be beneficial.
What it comes down to is everyone is different. Experiment with your diet the day before runs and races to see what works best for you.
Monday, September 28, 2009
Monday, September 21, 2009
West vs East Coast
Distance: 9 miles
Song of the Run: Buffalo Soldiers - Bob Marley (Bob Marley performs Buffalo Soldier)
Weather: a chilly 50 degrees
Run Notes:
Went for a longer run than I intended and now my legs are a bit sore. The mornings have been rather chilly making it harder to get out of the house in the mornings. Although it is hard to motivate myself I am always happy once I get going, and it was no exception today.
West vs East Coast
"Get out and enjoy the last day of summer," the weather man said this morning. Now summer is officially over I have to stop and wonder about the season that just passed. It wasn't much of warm summer. Lots of rain with only a few weeks of really hot temperatures. Does this mean a long cold winter? I hope not. Each year it gets harder to face the prospect of snow and ice. By March I am going crazy to see leaves on trees. It is my CA upbringing I guess.
I met a man from Idaho this evening who said you are either an east coaster or a west coaster. It has to do with weather. Don't get me wrong, I like the change of seasons. I look forward to the fall foliage, the first snowfall, and daffodils in the spring. It is the lag time to those daffodils that always kills me when the ground is brown and dead looking. This is when the west coast calls to me the strongest.
In California there are seasonal changes but they are subtle. The light gets golden in the fall and winter is damp and cold. However, spring bursts forth a full month earlier full of blossoms. The grass doesn't die out and you can garden year round. You do not have to worry about slipping on ice and putting on ten layers of protective clothing just to walk the dog.
However, I have learned to appreciate some east coast nuances. I can put my garden to bed in the fall and take a break for a few months and when it snows the air is crisp not damp. So you see I go back and forth on my coastal allegiances. If I could only find a way of combining the best of both coasts I would have it made. Until then it may be time to find a warm sweater.
Song of the Run: Buffalo Soldiers - Bob Marley (Bob Marley performs Buffalo Soldier)
Weather: a chilly 50 degrees
Run Notes:
Went for a longer run than I intended and now my legs are a bit sore. The mornings have been rather chilly making it harder to get out of the house in the mornings. Although it is hard to motivate myself I am always happy once I get going, and it was no exception today.
West vs East Coast
"Get out and enjoy the last day of summer," the weather man said this morning. Now summer is officially over I have to stop and wonder about the season that just passed. It wasn't much of warm summer. Lots of rain with only a few weeks of really hot temperatures. Does this mean a long cold winter? I hope not. Each year it gets harder to face the prospect of snow and ice. By March I am going crazy to see leaves on trees. It is my CA upbringing I guess.
I met a man from Idaho this evening who said you are either an east coaster or a west coaster. It has to do with weather. Don't get me wrong, I like the change of seasons. I look forward to the fall foliage, the first snowfall, and daffodils in the spring. It is the lag time to those daffodils that always kills me when the ground is brown and dead looking. This is when the west coast calls to me the strongest.
In California there are seasonal changes but they are subtle. The light gets golden in the fall and winter is damp and cold. However, spring bursts forth a full month earlier full of blossoms. The grass doesn't die out and you can garden year round. You do not have to worry about slipping on ice and putting on ten layers of protective clothing just to walk the dog.
However, I have learned to appreciate some east coast nuances. I can put my garden to bed in the fall and take a break for a few months and when it snows the air is crisp not damp. So you see I go back and forth on my coastal allegiances. If I could only find a way of combining the best of both coasts I would have it made. Until then it may be time to find a warm sweater.
Sunday, September 13, 2009
Sunday Runs
Distance: 11 miles
Song of the Run: I Wanna Be sedated - the Ramones
Weather: Beautiful
Run Notes:
After some stormy rainy days a beautiful day on the east coast. I haven't run in two days. Friday was my birthday and it was wet and raw. Being a fair weather runner I decided not to head outside. I figured my body deserved a days rest so I took a lazy day. Saturday I worked out and did not run - not sure why. So after two days off I hit the road and it hurt. I made it through but really had to push myself. I feel a bit sore.
Sunday Runs
Sundays are church days for some but for me it is a great time to get a long run in. There are few cars on the road and when the weather is great I feel I can go on forever. I guess my church is in the run. Everyone worships in different ways and mine is the peacefulness I get running even when it is hard. In addition, are the different people out there ready to greet you. To top it all off the swans were out. All of that is my church, so to speak. When I run a race then I am part of a congregation of people.
This has been a hard weekend for me. My birthday is on the 11th, a day that is not celebratory. This year in particular there seems to have been a bigger focus on the 9/11 rememberance than in the past few years. I tend to focus inward and shut down a bit. I think that is the reason I didn't run on Friday, when I really would have done better by getting out.
Last thought. Hurray for Kim Clijsters fo winning the US Open! A mom who has come back to win a major. It is possible. So why is everyone so amazed that a woman who decided to have a child returns to what she was doing before she gave birth?
Have a great week!
Song of the Run: I Wanna Be sedated - the Ramones
Weather: Beautiful
Run Notes:
After some stormy rainy days a beautiful day on the east coast. I haven't run in two days. Friday was my birthday and it was wet and raw. Being a fair weather runner I decided not to head outside. I figured my body deserved a days rest so I took a lazy day. Saturday I worked out and did not run - not sure why. So after two days off I hit the road and it hurt. I made it through but really had to push myself. I feel a bit sore.
Sunday Runs
Sundays are church days for some but for me it is a great time to get a long run in. There are few cars on the road and when the weather is great I feel I can go on forever. I guess my church is in the run. Everyone worships in different ways and mine is the peacefulness I get running even when it is hard. In addition, are the different people out there ready to greet you. To top it all off the swans were out. All of that is my church, so to speak. When I run a race then I am part of a congregation of people.
This has been a hard weekend for me. My birthday is on the 11th, a day that is not celebratory. This year in particular there seems to have been a bigger focus on the 9/11 rememberance than in the past few years. I tend to focus inward and shut down a bit. I think that is the reason I didn't run on Friday, when I really would have done better by getting out.
Last thought. Hurray for Kim Clijsters fo winning the US Open! A mom who has come back to win a major. It is possible. So why is everyone so amazed that a woman who decided to have a child returns to what she was doing before she gave birth?
Have a great week!
Monday, September 7, 2009
New Haven Road Race
Distance: 20k
Song of the Run: Gives You Hell - The All American Rejects
Weather: Very nice 67 degrees with no humidity
Run Notes:
Run went really well. I stayed to my nine minute pace. Actually started out slow and picked up speed around mile seven and eight. Was even able to kick it at the end. This run felt really good. I had done it before ten years ago and hated it. I think I was much more prepared this time. I did some great runs before the race and I am eating much healthier, it does make a difference.
Well, now that is done I am looking forward to the Hartford half marathon in October. As for the rest of the day I am heading to the beach with a good book. My husband has pork ribs in the slow cooker so dinner will be fantastic. I think it is a good way to spend Labor Day.
To all the runners of the day you all did great jobs. Thank you for the support and camaraderie!
Song of the Run: Gives You Hell - The All American Rejects
Weather: Very nice 67 degrees with no humidity
Run Notes:
Run went really well. I stayed to my nine minute pace. Actually started out slow and picked up speed around mile seven and eight. Was even able to kick it at the end. This run felt really good. I had done it before ten years ago and hated it. I think I was much more prepared this time. I did some great runs before the race and I am eating much healthier, it does make a difference.
Well, now that is done I am looking forward to the Hartford half marathon in October. As for the rest of the day I am heading to the beach with a good book. My husband has pork ribs in the slow cooker so dinner will be fantastic. I think it is a good way to spend Labor Day.
To all the runners of the day you all did great jobs. Thank you for the support and camaraderie!
Friday, September 4, 2009
September 4
Distance: 8 Miles
Song of the Run: Complicated - Avil Lavigne
Weather: 67 degrees and Bea-u-ti-ful!
Run Notes:
Last long run before the 20K on Monday and I feel completely ready for it. My toenail which got pretty nasty this week has healed up. Essentially I lost it which makes it feel much better.
Don't know why the Avril Lavigne song popped up in my head this morning, I haven't heard it in ages. I hope race day is as gorgeous as today. We are having just blissful weather. Cool mornings, warm days, and very cool nights.
That Fall Feeling
When that tropical storm came in a couple of weeks ago it flipped the switch into fall. It seems early to me but I am glad it is no longer hot and unbearably humid. The quality of light is even beginning to change which really puts me into a fall mood. I love fall, it is my favorite season. When people say fall on the east coast is incredible, they aren't kidding! I didn't believe it until my first autumn and then it was WOW! On the west coast the seasons are not as drastic, a few pretty leaves but here it is completely different story.
The spectacular show of leaves is mother nature's version of fire works. Reds, yellows, organges, falling from the trees - no wonder people make leaf peeping a vacation event. This year should be a good one since there was sooo much rain.
In addition to leaf peeping, the activities associated with the season make it special. I am looking forward to apple picking, pumpkin carving, and long fall hikes. I'm ready to start putting my garden into autumn mode. I need to get some mums, cabbage, and kale; start moving perennials around, doing some trimming for the eventual winter season.
And let's not forget about the food. Pies, apple cider, trick or treats, and the big turkey feast. I am hungry just thinking about it.
So even though the beach days are coming to an end, I am looking forward to the beautiful season ahead, and trying not to think about the cold of winter lurking around the corner.
Song of the Run: Complicated - Avil Lavigne
Weather: 67 degrees and Bea-u-ti-ful!
Run Notes:
Last long run before the 20K on Monday and I feel completely ready for it. My toenail which got pretty nasty this week has healed up. Essentially I lost it which makes it feel much better.
Don't know why the Avril Lavigne song popped up in my head this morning, I haven't heard it in ages. I hope race day is as gorgeous as today. We are having just blissful weather. Cool mornings, warm days, and very cool nights.
That Fall Feeling
When that tropical storm came in a couple of weeks ago it flipped the switch into fall. It seems early to me but I am glad it is no longer hot and unbearably humid. The quality of light is even beginning to change which really puts me into a fall mood. I love fall, it is my favorite season. When people say fall on the east coast is incredible, they aren't kidding! I didn't believe it until my first autumn and then it was WOW! On the west coast the seasons are not as drastic, a few pretty leaves but here it is completely different story.
The spectacular show of leaves is mother nature's version of fire works. Reds, yellows, organges, falling from the trees - no wonder people make leaf peeping a vacation event. This year should be a good one since there was sooo much rain.
In addition to leaf peeping, the activities associated with the season make it special. I am looking forward to apple picking, pumpkin carving, and long fall hikes. I'm ready to start putting my garden into autumn mode. I need to get some mums, cabbage, and kale; start moving perennials around, doing some trimming for the eventual winter season.
And let's not forget about the food. Pies, apple cider, trick or treats, and the big turkey feast. I am hungry just thinking about it.
So even though the beach days are coming to an end, I am looking forward to the beautiful season ahead, and trying not to think about the cold of winter lurking around the corner.
Wednesday, September 2, 2009
September 2
Distance: 8 miles
Song of the Run: The Freshmen - The Verve Pipe
Weather: 68 degrees, beautiful
Run Notes:
The beautiful weather continues, aren't we lucky? I was feeling a little under the weather so I did not run yesterday. I did lift weights and that felt really good.
The swans were out today. As soon as the hot humid weather lifted the waterfowl reappeared on the supply ponds. Seems they are smarter than the humans, especially this one who was out running around on hot days. The swans still have their three signets. The youngsters are still grey in color but large. Seeing them was the highlight of my run.
Slow Down People!
If the highlight of the run was the swans gliding gracefully on the water, the low point was the crazy fast pace of the traffic this morning. What was going on this morning?
Not only did the traffic seem to be moving at a rapid pace it was also moving erratically. This was the first time I felt truly scared to be running in the road. One car swerved so far in my direction I jumped into the bushes.
I can only surmise the onset of school has added to the rush of the morning. I can only imagine parents are running behind to get the kids to school and then to work. Hopefully, once they get back into the groove things will settle down.
However, you would think drivers would realized that with the start of school comes more kids on the streets. So they should SLOW DOWN!!! Until that happens my runs will be cautious ones.
Song of the Run: The Freshmen - The Verve Pipe
Weather: 68 degrees, beautiful
Run Notes:
The beautiful weather continues, aren't we lucky? I was feeling a little under the weather so I did not run yesterday. I did lift weights and that felt really good.
The swans were out today. As soon as the hot humid weather lifted the waterfowl reappeared on the supply ponds. Seems they are smarter than the humans, especially this one who was out running around on hot days. The swans still have their three signets. The youngsters are still grey in color but large. Seeing them was the highlight of my run.
Slow Down People!
If the highlight of the run was the swans gliding gracefully on the water, the low point was the crazy fast pace of the traffic this morning. What was going on this morning?
Not only did the traffic seem to be moving at a rapid pace it was also moving erratically. This was the first time I felt truly scared to be running in the road. One car swerved so far in my direction I jumped into the bushes.
I can only surmise the onset of school has added to the rush of the morning. I can only imagine parents are running behind to get the kids to school and then to work. Hopefully, once they get back into the groove things will settle down.
However, you would think drivers would realized that with the start of school comes more kids on the streets. So they should SLOW DOWN!!! Until that happens my runs will be cautious ones.
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