For my first few years of running, long runs really did me in. It wasn't just the effort. I would be left very dehydrated and having headaches for the rest of the day or longer. Yesterday, I made the same mistakes all over again. It has been well over a year since I have been on a run this long. And much longer since I have put myself through the long run in severe heat. Things were forgotten.
Now, it was not that I neglected hydration. Over 15 miles I took in 120 oz of fluids and several salt caplets. That would have been fine at a reasonable pace. Reasonable is not the pace I was running. Extremely slow is a better description. The trip took over 3.5 hours to complete. Temperatures were probably around 80 at the start and over 90 by the time I finished. It was also extremely humid.
Looking back now, I can see I was conserving salt and fluids early. I normally drink every half mile or every 5 minutes. As it gets hotter, I usually take bigger drinks instead of drinking more often. Still, trails often force me into the every 5 minutes schedule which would have been more often than the every half mile at the pace I was moving.
It was not just a fluid issue either. Given my lighter running schedule, one of the things I haven't purchased recently is salt. I started the run down to the last 5 caplets I have. I started taking one an hour. I was losing much more.
Now I know many runners consideration hydration a science. It has never worked that way for me. Maybe it is the extreme heat and humidity I run in during the summer. Maybe it is that I weigh 250 pounds. Maybe it is the long miles I run.
Yesterday was a reminder of some tough lessons. Listen carefully to the body and what it is craving. Pay attention to how it feels. Yes, I can feel when I am becoming dehydrated. Never conserve water or salt even if it feels terrible to run out late in a run.
I'm sure yesterday I dehydrated myself early and was just never able to catch up. All the fluid I took on at mile 9 and after finishing may have helped but never corrected the damage I did early in the run.
Next week, I should hit the same run again to see if I have learned anything. Sometimes it takes a while.
Sunday, July 05, 2009
Thursday, June 25, 2009
The Heat is On
I've been suffering through the heat lately. It is just that time of year, and we are in one of those nasty weather patterns. If you live in central Texas, you know. Today's high was around 109. The only good point to that is the humidity wasn't in its usual range.
I've been getting out during lunch a few days a week. I'm targeting four days, but sometimes the work commitments take over.
Still, the hard work in the heat is having an impact. And I mean that in a good way. A month ago I was struggling to keep moving forward faster than a walk for more than a couple of miles. With each week, I stretch the run out a little further. Tuesday's run was just over 4 miles with temperatures around 98 at run time.
Today I went out for a few miles with my boss. He has just started running again after a few years off and feels good about his progress after running for two months. He is feeling good about his progress. I tried to take it easy on the guy. We did take a few walk breaks, and I held back quite a bit. We talked about running together once or twice a week to push him and give me a break.
It was easy to look back afterward and see that he isn't far from where I was a month ago. And at that time, I wasn't facing the temperatures we were in today. It was 100 by the time we finished just after 1. It was also very nice to be able to run in such ridiculous temperatures and feel good. It was a chance for me to actually see progress that wasn't just a measurement of speed or distance.
Tomorrow I'm out in the heat again for a much more arduous effort. Having struggled through trying to run in the Texas summer heat for several years now, I know what to expect. Progress during the hot months seems stalled or in slow motion. That perception changes with the first cold front. The hard work eventually pays off.
I'm also happy I can handle 100 degree weather again. It is a confidence builder. To run in the heat, you have to train in the heat. Maybe fall will have a nice surprise for me.
I've been getting out during lunch a few days a week. I'm targeting four days, but sometimes the work commitments take over.
Still, the hard work in the heat is having an impact. And I mean that in a good way. A month ago I was struggling to keep moving forward faster than a walk for more than a couple of miles. With each week, I stretch the run out a little further. Tuesday's run was just over 4 miles with temperatures around 98 at run time.
Today I went out for a few miles with my boss. He has just started running again after a few years off and feels good about his progress after running for two months. He is feeling good about his progress. I tried to take it easy on the guy. We did take a few walk breaks, and I held back quite a bit. We talked about running together once or twice a week to push him and give me a break.
It was easy to look back afterward and see that he isn't far from where I was a month ago. And at that time, I wasn't facing the temperatures we were in today. It was 100 by the time we finished just after 1. It was also very nice to be able to run in such ridiculous temperatures and feel good. It was a chance for me to actually see progress that wasn't just a measurement of speed or distance.
Tomorrow I'm out in the heat again for a much more arduous effort. Having struggled through trying to run in the Texas summer heat for several years now, I know what to expect. Progress during the hot months seems stalled or in slow motion. That perception changes with the first cold front. The hard work eventually pays off.
I'm also happy I can handle 100 degree weather again. It is a confidence builder. To run in the heat, you have to train in the heat. Maybe fall will have a nice surprise for me.
Monday, June 15, 2009
Wii as a Fitness Tool
The family now as a Wii. Actually, my daughter has the Wii, but it is connected to my TV for now.
One of the things that we purchased along with the Wii was the Wii Fit.
Before even considering if there are any fitness benefits, let me say that this is fun. The games are interesting and challenging. I like the skiing and snowboarding games especially. And having to lean and balance to control the skis through the turns is so much better than pushing keys on a small controller. I'm sure the graphics are not as great as the PS3 or Xbox 360, but if that is what you are looking for, you don't buy the Wii.
Having pushed myself to some strange limits, I was not expecting much from the Wii Fit. How much exercise can you really get from a balance board and some software?
To start, it makes some effort to asses the user. It measures weight and BMI. It also measures the balance or balance agility of the user and provides a Wii Fit age. I was not impressed; however, what I do like is that it encourages the user to come back to measure progress or to set goals. It also tracks the overall time spent exercising and unlocks more activitys as the total time increases or as the skills improve.
Wii Fit covers four areas: balance, areobics, strength, and yoga. The balance portion makes the best use of the balance board. It includes the best games and easily keeps the user involved to the point of forgetting the purpose at time.
Some of the aerobics activities work pretty well with the board. The running avoids using it at all. None would be considered intense by anyone who runs, cycles, or swims.
The strength section is pretty good for some activities. The board is used but plays a minor role. Some of the exercises have me sweating while others are way too easy.
I have avoided the yoga so far. My daughter will keeps prodding sure it will be entertaining.
For someone like me, the Wii is either entertainment or an easy way to track weight loss/BMI. I have enjoyed it as some low intensity activity. For others, however, I can see it being more. If it gets people off the sofa and moving, it can't be all bad. My daughter has no interest in running or exercising with me, but she will spend hours on the Wii Fit.
I won't be skipping runs to play Wii Fit. For anyone wanting to get off the sofa and do something, I'm all for it.
One of the things that we purchased along with the Wii was the Wii Fit.
Before even considering if there are any fitness benefits, let me say that this is fun. The games are interesting and challenging. I like the skiing and snowboarding games especially. And having to lean and balance to control the skis through the turns is so much better than pushing keys on a small controller. I'm sure the graphics are not as great as the PS3 or Xbox 360, but if that is what you are looking for, you don't buy the Wii.
Having pushed myself to some strange limits, I was not expecting much from the Wii Fit. How much exercise can you really get from a balance board and some software?
To start, it makes some effort to asses the user. It measures weight and BMI. It also measures the balance or balance agility of the user and provides a Wii Fit age. I was not impressed; however, what I do like is that it encourages the user to come back to measure progress or to set goals. It also tracks the overall time spent exercising and unlocks more activitys as the total time increases or as the skills improve.
Wii Fit covers four areas: balance, areobics, strength, and yoga. The balance portion makes the best use of the balance board. It includes the best games and easily keeps the user involved to the point of forgetting the purpose at time.
Some of the aerobics activities work pretty well with the board. The running avoids using it at all. None would be considered intense by anyone who runs, cycles, or swims.
The strength section is pretty good for some activities. The board is used but plays a minor role. Some of the exercises have me sweating while others are way too easy.
I have avoided the yoga so far. My daughter will keeps prodding sure it will be entertaining.
For someone like me, the Wii is either entertainment or an easy way to track weight loss/BMI. I have enjoyed it as some low intensity activity. For others, however, I can see it being more. If it gets people off the sofa and moving, it can't be all bad. My daughter has no interest in running or exercising with me, but she will spend hours on the Wii Fit.
I won't be skipping runs to play Wii Fit. For anyone wanting to get off the sofa and do something, I'm all for it.
Sunday, May 31, 2009
Got to Keep the Loonies on the Path
Interesting day out at the motocross park today as I spent my morning volunteering at the Loop. It it the only time pedestrians are allowed out on these trails, and this race makes the most of it. Unfortunately, I'm still not ready to race. But I made the most of the opportunity to spend the day with other runners and help out my friends. And I got to make a loop of the course cleaning up the signs and markers.
I was questioning my sanity when the alarm went off at 3:30 this morning. Still, I managed to get ready and make it to the race site by 5. First task of the day was parking attendant. Nothing too interesting there except the woman who drove through and wanted to question me about what was going on, did we have permits, and why didn't we notify the home owner's association.
After everyone was parked and both the 30K runners and the 10K runners were off on the trail, I found myself back in the parking lot directing a different kind of traffic. It was a task I had initially underestimated. Near the end of the race course, runners drop down a hill, cross the parking lot, and hit the final, short section of trail to the finish. Part of the problem was that you could actually see the finish from where you crossed the parking lot. And the other problem was that the old course used to drop you down a hill and little further up and turn you right directly into the finish line. So I'm cheering the runners on as they cross the lot, telling them to go straight across, encouraging them, then yelling at them not to turn right. It became such a repeated pattern that I eventually adjusted my position and directions enough to stop most of the problem. There were a couple willing to argue with me about it, but once you looked, the signs and flags were very clear. Two hours in the sun yelling for and at the runners left me dehydrated, hoarse, and sunburned.
I wrapped up the day sweeping the course picking up signs and markers. It was a great way to get to run some of the wonderful trails without having to push myself racing. It was an easy pace with lots of stops to gather ribbon and signs.
In a few weeks the last race in the series will happen. I'm considering actually racing this one. It will depend on how things go with training, but I feel I could handle a trail 10K pretty well if not fast.
I was questioning my sanity when the alarm went off at 3:30 this morning. Still, I managed to get ready and make it to the race site by 5. First task of the day was parking attendant. Nothing too interesting there except the woman who drove through and wanted to question me about what was going on, did we have permits, and why didn't we notify the home owner's association.
After everyone was parked and both the 30K runners and the 10K runners were off on the trail, I found myself back in the parking lot directing a different kind of traffic. It was a task I had initially underestimated. Near the end of the race course, runners drop down a hill, cross the parking lot, and hit the final, short section of trail to the finish. Part of the problem was that you could actually see the finish from where you crossed the parking lot. And the other problem was that the old course used to drop you down a hill and little further up and turn you right directly into the finish line. So I'm cheering the runners on as they cross the lot, telling them to go straight across, encouraging them, then yelling at them not to turn right. It became such a repeated pattern that I eventually adjusted my position and directions enough to stop most of the problem. There were a couple willing to argue with me about it, but once you looked, the signs and flags were very clear. Two hours in the sun yelling for and at the runners left me dehydrated, hoarse, and sunburned.
I wrapped up the day sweeping the course picking up signs and markers. It was a great way to get to run some of the wonderful trails without having to push myself racing. It was an easy pace with lots of stops to gather ribbon and signs.
In a few weeks the last race in the series will happen. I'm considering actually racing this one. It will depend on how things go with training, but I feel I could handle a trail 10K pretty well if not fast.
Friday, May 15, 2009
Struggle, struggle, struggle
I start. I stop. I start. I stop again.
That seems to be the story lately. Now that the heat and humidity are back, what little fitness I had just isn't enough. I fought my way through four slow miles this morning. I tried to make up for some of that by spending half an hour on the elliptical trainer during lunch. It is a battle to keep moving.
In my defense, the sinus infection I had really had me down. I just didn't have it in me to do anything that took any energy. After that, it just took a bit to get moving again.
At least the knee has felt pretty good lately. But then, maybe it is just that I have lacked the endurance to push it very much. At least it is not the limiting factor now.
Yard work is planned for tomorrow, but I should squeeze in a few more miles of running and maybe even a few miles on the mountain bike.
That seems to be the story lately. Now that the heat and humidity are back, what little fitness I had just isn't enough. I fought my way through four slow miles this morning. I tried to make up for some of that by spending half an hour on the elliptical trainer during lunch. It is a battle to keep moving.
In my defense, the sinus infection I had really had me down. I just didn't have it in me to do anything that took any energy. After that, it just took a bit to get moving again.
At least the knee has felt pretty good lately. But then, maybe it is just that I have lacked the endurance to push it very much. At least it is not the limiting factor now.
Yard work is planned for tomorrow, but I should squeeze in a few more miles of running and maybe even a few miles on the mountain bike.
Sunday, February 01, 2009
A Little Rest, Then a Bike Ride
I eventually had to give in and take some time off to rest my knee. As I've said before, it is a mental thing. Once I broke the string of consecutive days working out, the rest wasn't so hard. Still, five days with no running or any cardio left me feeling very sluggish.
Today I cleaned up the road bike a bit, lubed it well, and took of for a ride in the nice weather. Cycling is the one cardio activity that seems to actually help my knee if I don't push too hard. I expect it will become my exercise of choice once warm weather is back to stay. And the days become long enough to put in some miles after work. For now, it is more of a nice weekend activity when the weather is agreeable.
Today was just over 31 miles at a 16 mph average speed. That is a little misleading due to the high winds. There were places where I was easily hitting well above that going uphill and others where I was downshifting while going down hill.
Tomorrow morning it is an easy run and weights at the gym.
Today I cleaned up the road bike a bit, lubed it well, and took of for a ride in the nice weather. Cycling is the one cardio activity that seems to actually help my knee if I don't push too hard. I expect it will become my exercise of choice once warm weather is back to stay. And the days become long enough to put in some miles after work. For now, it is more of a nice weekend activity when the weather is agreeable.
Today was just over 31 miles at a 16 mph average speed. That is a little misleading due to the high winds. There were places where I was easily hitting well above that going uphill and others where I was downshifting while going down hill.
Tomorrow morning it is an easy run and weights at the gym.
Monday, January 19, 2009
Walking a Fine Line
I've been struggling with patella tendinitis since April. I've tried reducing mileage and even complete rest. I've been working with a physical therapist for a few months now and seeing progress. But the hardest part is that I must exercise that tendon enough to strengthen it but not so much to cause more injury. That has been a hard line to walk.
Since I had been feeling pretty good running two days then a day of cross training, I decided to push the knee a little more on Saturday and try some easy rowing. I took it at a steady pace for 5000 meters and felt little pain while rowing. However, since then it has become apparent that I went a little too far. I've still managed to get in my run the last two days, but the tendon has been aching afterward for a while.
It really wouldn't be much of an issues with the runs going well and another cross training day tomorrow except that I'm back in PT tomorrow morning. I had hoped to be really strong going into this one and not coming off a day I pushed too far.
But with all this, the weight loss is going well. I was at 245.9 this morning which is down over 4 pounds from a week ago. That's a little more rapid than I had planned, but the early success can be a little misleading. I'm hoping to settle into a 1 - 2 pound per week rate.
Even with PT tomorrow morning, I hope to get in some time on the elliptical trainer. I'll wait a few more weeks before trying the rowing machine again.
Since I had been feeling pretty good running two days then a day of cross training, I decided to push the knee a little more on Saturday and try some easy rowing. I took it at a steady pace for 5000 meters and felt little pain while rowing. However, since then it has become apparent that I went a little too far. I've still managed to get in my run the last two days, but the tendon has been aching afterward for a while.
It really wouldn't be much of an issues with the runs going well and another cross training day tomorrow except that I'm back in PT tomorrow morning. I had hoped to be really strong going into this one and not coming off a day I pushed too far.
But with all this, the weight loss is going well. I was at 245.9 this morning which is down over 4 pounds from a week ago. That's a little more rapid than I had planned, but the early success can be a little misleading. I'm hoping to settle into a 1 - 2 pound per week rate.
Even with PT tomorrow morning, I hope to get in some time on the elliptical trainer. I'll wait a few more weeks before trying the rowing machine again.
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