Saturday, July 27, 2013

17 Mile Run on Empty

Many times, I've run short runs without eating first because sometimes it's just easier to wake up, skip breakfast and to go for a run.

This week, I did that for my longest run of the week. I woke up, skipped breakfast and then I ran without anything but water. This was my longest run in which I hadn't eaten before starting my run or even during the run.

Since I didn't know how I'd feel on this run, I brought a couple of gels, just in case. By the time I got to my 5th mile, I felt a little hungry, but I didn't eat the gel I brought for an emergency and the feeling went away. When I finished, I was tired, but I was glad I had made it to 17 miles during this experiment. I ran the run at an easy pace - that's all I can do on a humid day during a long run right now! (More on fasted long runs by Greg McMillan.)

I came across an article about ice baths. I used to take ice baths after long runs, but I haven't for a long time - two years, maybe. I haven't noticed a difference and I certainly don't miss them. Of course, the fasted long run may go the way of the ice baths!

I didn't eat on my long run, but there's been lots of eating going on when I wasn't running. I baked some delicious baked potatoes faster than usual by cutting them in half after seeing this potato recipe. I baked some crispy kale chips, too. I sauteed yellow squash and now I have some zucchini to cook, too. Lots of good vegetable eating going on!

Monday, July 22, 2013

Park Workout & 20 Mile Run

Encouraged by a bicyclist who stopped to exercise on the exercise equipment at the park where I run, I decided that someday I'd stop and exercise there, too.

Since then, I've stopped a number of times towards the end of my recovery runs. I still like to get in some strength training workouts in my air-conditioned house, but it's a nice change to stop off at the park equipment.

I found some ideas for exercising at the park at Beginner Easy Bar Body Weight WO Video and at The Little Honey Bee's Playground Circuit.

A few days ago, I ran 20 miles. Something that was different about that long run, besides the fact that I saw a group of five deer, is that I didn't eat on the run and I only drank water. I brought a gel, just in case, but I didn't need it. Since I was hungry before I ran, I did eat first, though - peanut butter and jam on bread, which makes this not a true fasted run, I suppose.

I'm working up to that for a long run, though. I might not always do fasted runs, but it's interesting to experiment with them. And how did it feel? Fine! Well - you know, except for the humidity!

I ran 12 miles today and towards the end, I was happy to stop to get a picture of one of the three armadillos that I saw. They were busy nosing around in the leaves and completely ignored me and I didn't mind stopping for a breather!

Monday, July 15, 2013

18 Mile Run & Links

This week's long run was a good one. Besides some sluggishness in mile 2 and mild leg aches halfway through, it went well.

Temps: The normal - warm! 80-86 degrees with a "real feel" as high as 100. It was humid. When the sun was shining brightly, I ran back and forth along a 0.6 mile shaded path at the park. Not as boring as it sounds! That's where I saw...

Nature Sightings: a turtle and three deer. I ran to the top of a hill a few times where I could see a creek.

Running Fuel: Pre-run: apple cinnamon oatmeal with raisins. During: I drank Gatorade until mile 7 when I started taking Clif Shot gels (total on the run: 2 raspberry and 1 delicious mocha flavor). I had another gel at mile 11 and then again at mile 15. Maybe the caffeine in the mocha gel I took at mile 11 dulled my minor leg aches. (Read this research study for more on that.)

My Blog: I learned how to add watermarks. I know everyone wants to steal my photo a cutting board! I played around in Picassa where my photos are kept, clicking on a photo for my blog, going to "actions", "edit in creative kit" and then clicking on "text" to add the watermark. Pretty easy!

Links :

Greek Salad Dressing This is delicious!

Exercise Reorganizes the Brain to Be More Resilient to Stress

Clif Shot Gels: Ultrarunner on Taking in Fuel/or Not During Training (in comments) I'm going to experiment with eating fewer gels.

Myth: The older you are, the longer it takes to recover - Whenever I have an especially hard day, I wonder if the myth is true... And then my next run turns out fine after all!

Monday, July 8, 2013

Running by Effort in a 5 Pocket Skirt

I ran on a couple of trails that are right out my back door this weekend. The deer hang out by the trails. I saw at least two!

My husband ran with me and took pictures. On the right, I'm wearing my Skirt Sports Adventure Girl Skirt with lots of pockets - 5 of them! In my last marathon, it held my phone (5 1/4 x 2 3/4 x 3/8"), 6 Gu gels and 1 package of Clif Bloks. (Here's my previous post about my skirt.)

Because it's hot, I'm focusing more on effort instead of trying to hit a target pace. Today I ran 9 miles. After 2 warm-up miles with my Weimaraner, I took her home and got my running drink: 1 part orange juice and 2 parts water. It tasted good - my first time to try that.

Back outside, I sped up for 4 miles. The first mile was an experiment: how much can I push myself knowing I want to put out some harder effort for 4 full miles? When I saw the faster pace that I could run for one mile, I tried to keep that pace for 3 more miles. Except for one slower mile, I succeeded. I finished with 3 easy-effort miles. For more info: Coach Caleb: How to Deal with Heat and Humidity.

Friday, July 5, 2013

Nathan Quickdraw Plus Water Bottle

Since selling my treadmill when I moved in January, I've done all of my running outside. When it started warming up outside, I bought two Nathan Quickdraw Plus bottles.

They came in handy during a recent race. I started the marathon with one and then my husband handed me a second one later. 

Notes about the Nathan bottle:

  • The 22 ounce bottle is a good size for me. 
  • The drinking spout is about a "medium" on how easy it is to open with my teeth. To close it completely, sometimes I close it with my hand so that it won't leak - not a big deal, but that could be improved. 
  • I like the clear bottle. 
  • The pocket can carry gels and my phone (5 1/4 x 2 3/4 x 3/8"). 
  • I like the small hole at the top of the holder that I can poke my thumb through.
  • I fill the bottle 3/4 full and put it in the freezer the night before a run. 
  • I bought the bottles at a local Finish Line for $10 each.  

Two other types of water bottles I've used: 
  • BCG bottle - from Academy (only in the store). It holds 16 ounces, making it good for shorter runs. There's a small pocket for gels. The bottle has bumps on the sides that make it a little uncomfortable to hold. 
  • Amphipod bottle - has a broken holder/pocket that won't stay on. That's why I ended up buying the Nathan bottle, which cost about half as much as the Amphipod. 

What I read this week on hydration: 
Dehydration and Performance (drink to thirst), 5 Biggest Sports Drinks Mistakes (sports drinks aren't needed when you're not training), Electrolytes 101 (lists foods with sodium), Sports Drinks You Should Be DrinkingPerfectly Natural Fuel (includes drink recipes I want to try) 

How do you drink on the run? Do you have a favorite bottle or drink? Lately, I use water, Gatorade, GU tablets or Nuun. 

Monday, July 1, 2013

Real Food for Running Fuel

Have you tried something other than the usual gels or chews on the run? I read an article about some foods and drinks that might be helpful for runners, like pickle juice. I've tried that, beet juice and cherry juice, too. That's because I won some Cheribundi cherry juice from Maine Mom on the Run!

In the past, I've eaten pretzels, raisins, dates, dried apricots and bananas.

I ate rice on today's run. I added honey to my leftover white rice in hopes that I could make rice balls, but they wouldn't hold together so I ate the mixture anyway, not wanting to waste the honey like I did last time!  Surprisingly, it tasted okay - even if there was cilantro in it. (Leftovers!) I had about 3 tablespoons rice and a teaspoon honey divided up at miles 7 and 11.

The weather was nice today - the humidity was low so I felt great on my 15 mile run. It was like being on vacation in some other place than southeast Texas. When I finished the run, I felt like I could have run farther.
Related Posts Plugin for WordPress, Blogger...