9-19-13 A Matter of Time

Today I had the chance to run before school. The last song that played during my workout was A Matter of Time by the Foo Fighters (it ended with 1 second left on my cool down). My cool down consists of me going at my walking pace until I get tired of it then start my methodic run again for the last two minutes. I ran slower than usual (a 14:00 minute average mile, with my 4th mile being my fastest at just under 13 minutes. Since I have been sick for the past week I figured that would be a good call. I wish I would have gotten out of bed and to the gym 30 minutes sooner, then I would have gotten to my 5 miles. It takes just over an hour right now for me to make it 5 miles, I should be able to do it in under an hour when I am feeling 100%.

It was really nice to run today. I felt more alive doing that than being in bed sick. The little break was nice. I am ready to conquer the treadmill!

So this Saturday I am running a 5k, and want to shave 7 minutes off of my previous time. It's a big step to finish a 5k at around 40 minutes for me, but I think it's possible to do. I have discovered Jelly Belly Sports Beans as a way to maintain electrolytes. So I pop in two beans every 15 minutes, then drink water in between. It worked really well this morning.

Tomorrow I will be running another 4-5 miles. I am supposed to be running a total of 21 miles for the week, but that's not going to happen this week with running. Today to take it easy with my run I walked a 1/4 mile, then ran the next 3/4 mile. I repeated it with much success.

Well now it's time for homework and to get some sustenance.

Until Next Time,
Riley

9-17-13 Feeling better, begin running again tomorrow

I thought I would be able to start running yesterday, I was wrong, today I was good until I played racquetball, it looks like one physical activity a day is what I can handle right now. So I will do my run in the morning. I will also do a run Friday to make up for all of my down time.

Don't worry, I am still on track for my marathon and will be back on track with running 100% by Monday.

Running miles for this week should break down as follows.

Thursday: 5 miles

Friday: 3-5 miles

Saturday: 10 miles

Sunday: a 1-2 mile walk.

-Riley 

9-16-13 Down but not out

I am still sick, it turns out I got... Really really sick. I have been out of commission since Thursday night. I am on a steady diet of fluids to keep hydrated (good m aeration training). I cheated and got a sandwich today which I will regret later (but solid food was so tasty).

Pro's about being sick... It cleaned out my body of all the bad fuel I have consumed (junk / fast food). And weight loss.

Con's about being sick.... Everything else.

I should get a slow 3 miles in tomorrow morning, and will try for 5 on Wednesday.

Until next time...

-Riley

9-14-13 Sick as a dog.

I was in bed almost all day yesterday with a high fever and stomach issues, getting up every hour to... Well you know do sick person with stomach issues stuff. I was starting to feel better last night, my fever broke and I started to plan my run (which never happened). I was up all night loosing it from both ends. Running scared me,what would I do if I got sick half way through the run? So I am still in bed, and am missing my eight mile run and am going onto my 10mile run next Saturday.

Stay healthy and have a good day.

-Riley

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