9-12-13 Decisions

Decisions are often hard to make (easier now that I'm a marathoner, that what my training guide said to call myself). I have been contemplating if I should drop one of my PE classes, and decided I needed to. So as of 5 minutes ago I dropped swimming. I needed more time in the morning for running and getting ready so I don't smell like chlorine until I make it home between 8 and 9 at night.

Today I did 3.06 miles, it wasn't as great of a day as last night was because I didn't prepare for my run as well as I should have (especially after what I learned last night). I missed breakfast and relied on the tootsie rolls at the gym for some quick calories to burn. It was a bad idea. I am completely spent after minimal energy out put.

I have my second 5k coming up in just over a week and am hoping to break the 40 min. threshold that I know so many people are stuck at. :) I can do it, because I'm a marathoner not just a 5k'er.

Until Next Time...

-Riley

9-11-13 Solid Run and Feeling Better

Tonight I had to squeeze in my run I slept through this morning. And because of that I have another 3/4 of a mile run to hit my distance goal for the week. Tomorrow morning I will be getting in the last of my pre long run miles.

I made it to a nutrition class for running at the Runner's Corner tonight. Here's what I learned

The benefits of caffeine on a long runs:

With caffeine it is a nutritional supplement that should not be consumed before a race, because it can hurt your time if you are running to get a better time by causing a rapid jump in consumption of fuel in the body, causing the wall to happen faster. Once you start taking it during a race you need to continue at regular intervals. When running the body will metabolize caffeine differently, and utilizes it for endurance energy.

The correct time to use gels:

A general rule is to wait until you are 60 min into the run. The every 30-45 minutes after that. This is according to multiple record holders. They also suggested to have your last two gels as caffeinated gels, to help you pass through the wall that happens when you deplete your carbohydrates and need some more endurance for your run. So with the current pace I am running I will go through two gels on my 8 mile run, the second gel will be at the 90 minute mark which should be close to the end of me running.

Carbohydrate Depletion the Loading:

Here is the pre-race carbohydrate routine that was suggested, Carbohydrate depletion. After running your 5k the Saturday before your big race you cut out all cards and only take in protein and fat (the good kind) and veggies. You continue this until you reach Tuesday night/Wednesday morning. You will run a few warm up miles and then finish with one speed mile, giving it all you got. Then after that you do your Carb-loading. The idea is that your body will store 20% more of the carbohydrates that you need when you run. You will continue this until lunch the Friday before your Saturday race (obviously adjust the days of the week to match your race day). The Friday you get to have a Cafe Rio chicken burrito and snack the rest of the day. Then wake up a few hours before you start your race and have a low on the glycemic index breakfast (oatmeal, bagel with peanut butter, banana), then an hour before your run have some yogurt or something like that. About 20 minutes before you run a little something more. That should set you up for the right blood sugar and optimal energy for your race

Thanks for sharing your time with me...
-Riley

9-9-13 Days You Don't Want to Run

Today I didn't want to run, and my effort showed it. I made it maybe a total of one mile running and the other 2 walking. My feet hurt and legs were tired the entire time. I have 5 miles to do in the morning, and am not feeling too optimistic about it. But I will go forward and do it, and do it the best I can.

My new shoes are really comfortable, and I need to put two new lace spots on each shoe so I can secure them around my ankle more effectively.

My goal for tomorrow is to get to 5 miles, but 4.5 is acceptable.

I nee to get to work on my painting due tomorrow.

Until Next Time...

-Riley

9-7-13 4 Months Ago I started

This isn't Sweat

It's Liquid

AWESOME!

Week Scheduled Distance: 17

Actual Distance: 16.58

I saw that little tag line and it fits me to a tee. I have liquid ASWESOME around me all the time. Today I really didn't think I could finish 7 miles. I did it at the gym (which seems to be the story of the week). I discovered the discomfort of chafing, and now have pro glide to help with that. I also picked up a second pair of running shoes to make sure mine last as long as possible. I was going through shoes at the Runner's Corner (where they are always super helpful) and was about to decide on a pair of the newer Altra Instinct 1.5 when I saw on the clearance table a pair of blue Altra Torin, in a size 14. I asked the price, they were $30 less than the instincts and a minute or 10 later I was walking out the door with them. Today I christened them with 7.3 miles. I need to add two more holes for lacing so I can do the ankle securing lacing.

My run was nice. I really hit my stride at around the three mile mark. My brain really fights me until then. I think it just gives up at that point. I ran the majority of the time which was great. I discovered a few things today. Electrolytes after you have been running for 45 minutes helps. I had Hammer Gel today as I ran and it helped amazingly. I started to get light headed and stopped and got a Gatorade. My light headedness went away and I was starting to feel better. It took about 15 minutes or so but I finished my Gatorade and was able to keep going. At the end of the run my legs were like jelly. The second thing  I learned was eat something real before I run (not right before but enough before where I will have energy for running). The last thing learned was about chafing. I need to start doing things now that will help to avoid it. My right nipple burns like hell. IT SUCKS!

The past 4 months, I have stuck with this health goal longer than any accept karate. I am really changing my personal family tree with this venture. I am feeling better. My legs are in pain more, but with how I feel on the inside can't be beat!

Until next time...

-Riley

9-5-13 FOOD!

It wasn't the the run that was hard or making it to my swimming class on time that was difficult, it was the cup of yogurt and my meds and supplements for breakfast that were, I finally got to eat at 1pm after my run at 830, swimming class at 10, and art history at 1130. Oh glorious food. I had a BBQ Blue Bacon Burger from the smoke house today for lunch, it was quite the lunch (I wish I had a second they are that good) combined with the mac and cheese, and a cool glass of water... I need more water.

My run was a little short due to getting out the house a little late. I should be able to make up the distance Saturday with my run. I will be starting on a different part of the Provo River Trail than I usually do (about a mile and a half away. I am hoping to run at a better pace than last week (by starting out slower). I really love my GPS for these outdoor runs, I am able to measure my distance better.

I am really starting to hammer my shoes with the distance I am putting on them combined with my weight. I should really figure out how to get a second pair of different shoes to increase the longevity of the pair I have.

Until Next Time...
-Riley

9-3-13 Runing + Swimming = Pain

This morning was a hard morning to get out of bed. I just wanted to sleep. But my sleep was becoming increasingly restless and my conscience was saying things like, "Don't justify your way out of this run. You will regret it," and "You need time to finish your entire run, you want to do this outside!" My lazier side lost (barley). I made it to the gym (not my outdoor run like I originally planned) but I made it out and that's what mattered today. I cut my run short so I could make it to my first class of the day, swimming. I did 200 meters, and tweaked my shoulder and right thigh (they are doing better after resting most of the afternoon as I painted my comp (in the process of doing art you often have stages, Thumbnails, Roughs, Comps, then final piece). So swimming beat me up, and I am looking forward to being more than just the underwater no form swimmer. Whose idea was it to run on Tuesday again... oh yeah mine.

I am off to my next class, until next time.

-Riley

9-2-13 Theme Song, The Prodigy: Thunder

Today was a good run. It's really nice outside right now and I should have ran in the canyon but I was feeling lazy and ran at the gym. I did set my incline to 2 (what ever that means). By the time I left the gym I was spent, then I went to the car and got a peach ring (or 2) and munched on those as I started my Gatorade Rain Lime flavor (it's a toss up between that and grape rain for the best flavor).

I was doing some reading this morning when I was procrastinating going to the gym. It was about energy gels. I have some cliff chews on top of my fridge I am going to try on Saturday pre-run when I do my 7 miles (Saturday is also the 4 month mark of the journey). I will also use the gel while I run. It helped a lot this past Saturday and the taste was tolerable.

Right now I am mentally prepping for my half marathon in October (but reading as much as I can about strategies. I found one that I tried for the first time last week and did again today with similar success. I run 1 mile, walk 2 minutes, run another mile, walk 2 minutes (rinse wash repeat). It feels natural to me and seems to be a solid method for running. I have the goal by my next 5k to be able to run the entire thing without stopping (which is completely doable with the level I am at right now).

Listening to my MP3 player as I run everything comes on that has a good tempo. I have been particularly liking The Prodigy when it comes to running. It's high energy. If you would like to give the song mentioned in the title of this post here is a link to it on YouTube (it's much better when running than just listening to it).

http://www.youtube.com/watch?v=-91xG7scrDs

Until next time, have a great Labor Day (I'm off to the running store)

-Riley