....of water, that is.
Gone are the days when drinking water before, and during a long distance race was a sign of weakness. Go out on the the Chicago Lakefront trail, and you'll see runners wearing belts with one or more bottles attached. Others run with hand held bottles.
Reminder: Chicago is not a desert city, and the lakefront trail has functional water fountains.
I was one of those bottle carriers too. I had a nice Nathan water bottle with a hand strap which I picked up dirt cheap at Marshal's. I say had because I left the darned thing at the grocery store checkout line, and forgot to take it home. It was on a day when I was shopping for Gatorade.
But losing my water bottle wasn't the reason I'm rethinking my hydration practice. I've had a sudden attack of common sense.
Do I need that excess fluid sloshing around when I run? Do I need to drink before a race. Maybe just a sip.
When I'm in a race, I know when I'm thirsty. I don't need to stop at every water station for a cup.
Saturday, when I ran 13 miles I didn't obsess over whether I should bring a water bottle, because a) the weather was colder so I might not sweat as much b) there are water fountains at my destination, River Park If I need a sip-no problems. c) If I keeled over, perhaps dehydratrion wasn't the problem, maybe it would have been excessive blood flow to the legs, and not to my head.
There's another reason my thinking's changed. Dr Tim Noakes. I've only read excerpts of his new book Waterlogged, (I intend to get the book) but it's enough to make me re-evaluate my water consumption. How much water can I process? And if I do gulp down water and/sport drink, won't my "personal best" be the dash to the nearest toilet?
Sunday, October 7, 2012
Monday, October 1, 2012
What to wear & how much to run.
I'm going to run the 2013 Chicago Marathon next October. There I've written it down. Now all I have to do is remember to register for it in time.
"All you have to do is register in time?" You ask, "Aren't there some other details to work on?"
Sure, but mind you, the damn thing fills up fast. Registration starts...when? As soon as the 2012 Marathon finishes, I guess. I must check.
Anyway, on to details.
I don't know if I want to keep wearing the belt with pouches. I've done some longer runs and it feels awkward. I like wearing the mesh photo vest, but there certainly are lighter all mesh vests with pockets, so I'll look into buying one of those. That might be the excuse I need to go up to the Dick Pond Sports store in Park Ridge.
Saturday, I ran 12 miles along the Lakefront. The next day, even though I felt it in my thighs, Iwent for another long lakefront run. It was a beautiful Sunday - I told myself - and days like these won't be around longer.
Perhaps I should have done some interval training on a local track. A few intense 1000 meter runs interspersed with recover jogs. But no The Great Marathoner to Be had to run, and run long. I made it from the Lakeview Y, down Lincoln Avenue, to Wellington, and then Ssouthward a little past Navy Pier. I turned around and headed back into a breeze, which became strong enough to feel like resistance training by the time I reached Diversey Harbor.
I don't know if I "bonked" but I had enough. I walked back to the Y.
Why on earth did it hurt more walking down stairs than up? Beats me. All I know is that I didn't want to sit down on the bus ride back home, because it would be excruciating standing up when my stop came.
There but for Aspercreme go I.
Next time: long run one day, and...something else the next.
"All you have to do is register in time?" You ask, "Aren't there some other details to work on?"
Sure, but mind you, the damn thing fills up fast. Registration starts...when? As soon as the 2012 Marathon finishes, I guess. I must check.
Anyway, on to details.
I don't know if I want to keep wearing the belt with pouches. I've done some longer runs and it feels awkward. I like wearing the mesh photo vest, but there certainly are lighter all mesh vests with pockets, so I'll look into buying one of those. That might be the excuse I need to go up to the Dick Pond Sports store in Park Ridge.
Saturday, I ran 12 miles along the Lakefront. The next day, even though I felt it in my thighs, Iwent for another long lakefront run. It was a beautiful Sunday - I told myself - and days like these won't be around longer.
Perhaps I should have done some interval training on a local track. A few intense 1000 meter runs interspersed with recover jogs. But no The Great Marathoner to Be had to run, and run long. I made it from the Lakeview Y, down Lincoln Avenue, to Wellington, and then Ssouthward a little past Navy Pier. I turned around and headed back into a breeze, which became strong enough to feel like resistance training by the time I reached Diversey Harbor.
I don't know if I "bonked" but I had enough. I walked back to the Y.
Why on earth did it hurt more walking down stairs than up? Beats me. All I know is that I didn't want to sit down on the bus ride back home, because it would be excruciating standing up when my stop came.
There but for Aspercreme go I.
Next time: long run one day, and...something else the next.
Monday, September 10, 2012
The Novelty of the New, Part 2
Even though my last training run was only seven miles, I figured that running on a new course would add to the excitement, and carry me to the end. Running all the way NO WALKING! (OK, maybe a slow trot to the water stations.) With such a new event as the Chicago Half Marathon would be, I had to be careful not to get too excited,and run too fast in the beginning. I had predicted a finish of 2:24, based mostly on 11 minute miles.How would I to keep myself at this pace? Treat the first miles as a sightseeing tour.
My family moved to an apartment at 67th & South Shore when we moved to Chicago. OK, it's not exactly on the corner, but it's tall enough to be seen. If you're familiar with South Shore & Hyde Park, then you can see that in the beginning, the course winds through parts of Jackson Park
It's been a long time since I was down to the old neighborhood, so I would try to gawk and sight see as much as I could in the beginning, without tripping over people or cracks in the street.
(I have no experience in road construction, so I'd like to know why asphalt cracks at the top of the street crown. There were large "transverse cracks" ie. cracks along the length of some streets. Those made me nervous.)
Oh yes, another factor that would slow me down: There were over 12,000 entrants to the Chicago half Marathon.
I wore two stopwatches. One was to keep total race time, and the other was to check the times between various mile posts. My early readings showed times slightly below eleven minutes. Good enough. Save it for the last few miles on the way back.
Once I left Jackson Park, I turned onto Lake Shore Drive, and was treated to very smooth pavement. Fantastic! We had cool weather, and some breeze. Running on Lake Shore Drive was a reward for evenings spent running (and tripping over) uneven sidewalks, while worrying about cars pulling out of alleys.) There was enough room to settle into a groove without worrying about running up on someone too soon.
I kept the 10:50-ish a mile pace until the 11th mile, when I increased to 10:30. By the last mile I was too busy weaving my way past slower runners to reset my other watch. I was also remembering a t-shirt I saw at the pre-race expo that said: "13 and that point 1 is a killer."
Not an exact quote, but that point-one seemed to take forever! Past the front of the Museum of Science and Industry, and then there was a finish line....um somewhere. I don't remember the details.
My family moved to an apartment at 67th & South Shore when we moved to Chicago. OK, it's not exactly on the corner, but it's tall enough to be seen. If you're familiar with South Shore & Hyde Park, then you can see that in the beginning, the course winds through parts of Jackson Park
It's been a long time since I was down to the old neighborhood, so I would try to gawk and sight see as much as I could in the beginning, without tripping over people or cracks in the street.
(I have no experience in road construction, so I'd like to know why asphalt cracks at the top of the street crown. There were large "transverse cracks" ie. cracks along the length of some streets. Those made me nervous.)
Oh yes, another factor that would slow me down: There were over 12,000 entrants to the Chicago half Marathon.
I wore two stopwatches. One was to keep total race time, and the other was to check the times between various mile posts. My early readings showed times slightly below eleven minutes. Good enough. Save it for the last few miles on the way back.
Once I left Jackson Park, I turned onto Lake Shore Drive, and was treated to very smooth pavement. Fantastic! We had cool weather, and some breeze. Running on Lake Shore Drive was a reward for evenings spent running (and tripping over) uneven sidewalks, while worrying about cars pulling out of alleys.) There was enough room to settle into a groove without worrying about running up on someone too soon.
I kept the 10:50-ish a mile pace until the 11th mile, when I increased to 10:30. By the last mile I was too busy weaving my way past slower runners to reset my other watch. I was also remembering a t-shirt I saw at the pre-race expo that said: "13 and that point 1 is a killer."
Not an exact quote, but that point-one seemed to take forever! Past the front of the Museum of Science and Industry, and then there was a finish line....um somewhere. I don't remember the details.
The Novelty of the New
Labor Day was hot & crowded on Chicago's Lakefront trail. I wanted to get in one last 13 mile run before the Chicago half marathon on Sept. 9.
I only ran 7. Was it the heat? No. I think it was a boring routine. I was staying on parts of the trail that had clearly marked mileage signs. I was trying to insure that I'd run eleven minute miles. Also, I was running on a course I had run over and over and....
Enough! Next Sunday I would be running somewhere new. Well actually, it was in part of a neighborhood I used to live in. But for running purposes, it was new.
In the days before the Half, I tapered back my regimen, doing striders.
The final result. Sub eleven minute miles, and a time of about two hours and eighteen minutes.
I only ran 7. Was it the heat? No. I think it was a boring routine. I was staying on parts of the trail that had clearly marked mileage signs. I was trying to insure that I'd run eleven minute miles. Also, I was running on a course I had run over and over and....
Enough! Next Sunday I would be running somewhere new. Well actually, it was in part of a neighborhood I used to live in. But for running purposes, it was new.
In the days before the Half, I tapered back my regimen, doing striders.
The final result. Sub eleven minute miles, and a time of about two hours and eighteen minutes.
Sunday, May 27, 2012
A Chance to “Finish on the Fifty”, part two
The participant’s guide to the Soldier Field 10 said don’t
check anything valuable. The keys,
wallet and cell phone would come along for the run. But I don’t have one of those belts with
compartments,such as this and I’m NOT running with a fanny pack. I do have a mesh photographer’s vest, so I
wore that with the mesh shirt & shorts.
Overdressed? I don’t know. The
forecast called for rain. That would
cool me off.
There were clouds.
There was a breeze off Lake Michigan.
However, there was no rain. I had
on enough.
All I had to do was wait with twelve thousand of my closest
friends for the race to start.
The race started in segments. The elite runners started first. Then the blue corrals started in 90 second
increments(?) The race officially started at 7am CST, and my corral started
around 7:51. The photo above is from green corral 15. There's a starting line up there, trust me.
What were my goals?
-12 minute
miles
-No back
pain. I wanted an upright stride. Any lower back pain would’ve indicated that I
was leaning too far forward.
-Heart
rate? Meh. I have a heart. As long as it beat, I didn’t care about the
metrics.
My 12 minute a mile goal was conservative. I ended up running 10 ½ and 11 ½ minute
miles. If you were on the course, I was
the person talking to myself, saying “Slow down, damnit”.
It was an interesting course. After Soldier Field and the Museum Campus, we
went under McCormick Place, and then onto part of Lake Shore Drive. I’ve never biked the drive, but I can say I
ran it. Nice to be on smooth pavement.
On the way back there was enough dirt to run on to minimize
the pounding. As I write this, the day
afterwards, I can say nothing feels too sore.
At the eighth mile, I remembered what I was going to
do. I was going to remember I paid FULL
PRICE FOR THE ENTRY FEE, SO I’M GOING TO FINISH THIS THING!!!
At the ninth mile, well…one look at my watch, and screw the
time metrics. I started to speed up. I began to imagine that I was growing claws
on my feet. When I rounded the final
turn into Soldier Field, I started growling.
I don’t remember much after this. I can say that I didn’t
bite anyone or knock them over, but I was possessed by a rather ursine manner. Bears CAN run really fast. I resisted the urge to run on all fours. There is a time for experimentation, and a
time to run on two feet. I do know that
I didn’t bother with waving at any camera or raising my arms.
I made it to the
fifty yard line.
A chance to "Finish on the Fifty", part one
The barber was surprised when I asked him to cut my hair short. It was four days before the Soldier Field 10 mile race, and I wanted to get used to running with a cap on. Even though I had tried running with a mesh cap, it was a sweaty experience. I figured: less hair, less discomfort. Besides slathering on the sunblock, I wanted to be prepared for a sunny day.
This was the only new thing I was going to try before a race. Even though it was my first 10 miler, some things would remain the same:
1) I’d go to bed early and get up early. I’d have to. The start time was at 7am CST, and I had a long train ride down to the South Loop.
2) I’d take a long walk to the race site. The Roosevelt and State L stop is a mile from Soldier Field, so the walk was part of the warm up process.
Actually, there was one other tweak to my training: no pasta the night before-just a vegetable salad with broccoli, etc, and nothing more solid to eat than a small cup of yogurt on the day of the race. The last thing I wanted to do during the race was to dash off the course to use the can. After all, running speeds up a lot of things-your heart rate, your breathing, and um…certain lower gastrointestinal functions.
Most of my training had consisted of weekend and weeknight runs of eight miles. I did manage one 10 miler that took an hour and fifty-seven minutes. Was that enough preparation for a 10 miler? I say yes, with these rationalizations:
- Almost all my running was on pavement.
- The race course would include some stretches of dirt pathway, and ..
-oh yes!-the finish would be on the grass turf of Soldier Field.
-And of course, running in a crowd tends to be a big motivator with me
Saturday, March 31, 2012
A messy way to get information about my stride
I really like the Skechers GoRun shoes I know wear when I run. No more shooting pains in my instep after running, because I've shortened my stride, and eliminated the heel strike. There's no cushioning under the heel, so you HAVE to land on the midfoot.
[Disclosure: I have no financial connection either to Skechers, or to DSW, the store where I bought them. Damnit, I haven't figured out how to land an endorsement deal with DSW :-) ]
Today I took my longest run, mostly on pavement, with an occasional digression to adirt muddy trail.
Total mileage: 9.7. After that, I walked to the Irving Park Y for a post run stretch and some crunches.
Oops. I dragged mud into the cardio room.
I beat a retreat pick up the dirt clots, and then to the men's room to clean off the mud from the soles.
Most of the dirt was right under the midfoot. There was a little bit near the toe.
Although I regret making a mess in the sink - I tried to clean up as best I could- it was satisfying to know that I was successfully transitioning to a midfoot strike.
Next time, I'll wait until the dirt trails are dryer.
[Disclosure: I have no financial connection either to Skechers, or to DSW, the store where I bought them. Damnit, I haven't figured out how to land an endorsement deal with DSW :-) ]
Today I took my longest run, mostly on pavement, with an occasional digression to a
Total mileage: 9.7. After that, I walked to the Irving Park Y for a post run stretch and some crunches.
Oops. I dragged mud into the cardio room.
I beat a retreat pick up the dirt clots, and then to the men's room to clean off the mud from the soles.
Most of the dirt was right under the midfoot. There was a little bit near the toe.
Although I regret making a mess in the sink - I tried to clean up as best I could- it was satisfying to know that I was successfully transitioning to a midfoot strike.
Next time, I'll wait until the dirt trails are dryer.
Monday, March 19, 2012
Mission (almost accomplished)
The event. St Paddy's Day race along Chicago's Lakefront. I ran in the 8K
Weather: A LOT warmer than last year's event. it must have ben 65-70 when the race started. No forest gren long sleve top this year. I was in a short sleved replica Liverpool training kit. The shirt sponsor's logo for a certain Danish beer was emrald green on a white background. .
The positives: I wanted a slow begining. Slow as in 11 minute miles. Mission accomplished for the first mile. The second was about 10:30. The third-Ido't remember, except it was too fast, so I decided to slow down for the fourth. I tried to save energy for a finishing kick. Yep, as soon as we get a cross the bridge over Diversy Harbor, I'll step on the gas, I thought.
Bridge crossed, I accelerated..and forgot how much longer I had to run! I almost went the wrong way dpwn the path where the 5K runners were suppose to go. Ooops.
I slowed down to get control of my breathing. All the turns in the course made it longer than it seemed.
now that I think about it, the course wasn't layed out any different than last year.
Final turn. Gasp Wheeze. The fiinsh line seemed so far away.
Official time: 48:43. About 4 minutes slower than last year. Well, maybe if it had been colder. Well maybe if I had trained a little more. Well maybe.....I need water to drink and soak my head, a banana, and a couple of bottles of the sponsor's drink.
Weather: A LOT warmer than last year's event. it must have ben 65-70 when the race started. No forest gren long sleve top this year. I was in a short sleved replica Liverpool training kit. The shirt sponsor's logo for a certain Danish beer was emrald green on a white background. .
The positives: I wanted a slow begining. Slow as in 11 minute miles. Mission accomplished for the first mile. The second was about 10:30. The third-Ido't remember, except it was too fast, so I decided to slow down for the fourth. I tried to save energy for a finishing kick. Yep, as soon as we get a cross the bridge over Diversy Harbor, I'll step on the gas, I thought.
Bridge crossed, I accelerated..and forgot how much longer I had to run! I almost went the wrong way dpwn the path where the 5K runners were suppose to go. Ooops.
I slowed down to get control of my breathing. All the turns in the course made it longer than it seemed.
now that I think about it, the course wasn't layed out any different than last year.
Final turn. Gasp Wheeze. The fiinsh line seemed so far away.
Official time: 48:43. About 4 minutes slower than last year. Well, maybe if it had been colder. Well maybe if I had trained a little more. Well maybe.....I need water to drink and soak my head, a banana, and a couple of bottles of the sponsor's drink.
Sunday, March 18, 2012
Once more to the races
The event: St. Paddy's Day race along the lakefront of Chicago. I've signed up for the 8K again.
Last years time: 44:28.
Of course, last year, I ran the first mile in 9:30, and almost swore a blue streak when I saw the time at the first mile clock. Way too fast, to early.
This time, I'd like to plod along at 11 minutes paces, for the first two miles.
Also: after a short "training" run yesterday (more of an OH MY GOD IT'S TOO EARLY TO RUN) I have decided to spare myself the sharp pains in the instep, and wear the Sketchers GoRun shoes instead of my pair of Brooks.
Midfoot strike now and forever.
Last years time: 44:28.
Of course, last year, I ran the first mile in 9:30, and almost swore a blue streak when I saw the time at the first mile clock. Way too fast, to early.
This time, I'd like to plod along at 11 minutes paces, for the first two miles.
Also: after a short "training" run yesterday (more of an OH MY GOD IT'S TOO EARLY TO RUN) I have decided to spare myself the sharp pains in the instep, and wear the Sketchers GoRun shoes instead of my pair of Brooks.
Midfoot strike now and forever.
Sunday, March 11, 2012
What NOT to wear?
After days of crummy 30 & 40 degree weather, Mother Nature turned off the shower and turned up the heat.
At this time of year, I would be wearing thermals to ward off the cold and wind, but yesterday and today, it was sunny in the 60s. Find that Bullfrong sunscreen! Check. Wear shorts, no thermals undermeath. Check. Long sleeve shirt, because I don't want the upper body muscles to tighten up. Check. Fleece top. Why? Because, um...it's got poclets, and I can carry the phone and wallet.
One layer too many-especially this afternoon. 39 minutes into my lakefront run, I had to stop and tie the thing around my waist. Why was I so worried about the wind?
At this time of year, I would be wearing thermals to ward off the cold and wind, but yesterday and today, it was sunny in the 60s. Find that Bullfrong sunscreen! Check. Wear shorts, no thermals undermeath. Check. Long sleeve shirt, because I don't want the upper body muscles to tighten up. Check. Fleece top. Why? Because, um...it's got poclets, and I can carry the phone and wallet.
One layer too many-especially this afternoon. 39 minutes into my lakefront run, I had to stop and tie the thing around my waist. Why was I so worried about the wind?
Saturday, March 3, 2012
After a week of sloth....
...On Friday, I was riding the Pulaski bus home from work, wondsering when I should resume running. There's a St. Paddy's day 8K coming up. Shouldn't I be getting back into it? Yes, but the forecast called for snow flurries, wind and....
..Then I saw someone running the other way on the sidewalk. He was dresed for the cummy weather-tights, cap, etc. I have the same type of clothing. What's my excuse for not running?
OK. One more night to veg out and then,,,
...I went out this morning, after dropping by the office to return some stuff. Down Pulaski, to Foster, and then over to Milwaukee. It was a slow chug, but by God, it was a chug.
..Then I saw someone running the other way on the sidewalk. He was dresed for the cummy weather-tights, cap, etc. I have the same type of clothing. What's my excuse for not running?
OK. One more night to veg out and then,,,
...I went out this morning, after dropping by the office to return some stuff. Down Pulaski, to Foster, and then over to Milwaukee. It was a slow chug, but by God, it was a chug.
Monday, February 27, 2012
I never owned a pair of Earth Shoes, but....
...this is what they must feel like, I thought, as I was running around in a pair of Sketcher's goRuns over at my local DSW. I had tried on several different brands before the Sketchers. I was disappointed that the New Balance "minimalist" shoes (on sale for $70.00) didn't have enough room in the toe box. (If they had a half size higher than what I wore, maybe those would fit). other brands were OK, but didn't seem light enough. I considered the Fila Skeltetoes model that came in 11 and 1/2, but then, don't I have to buy the special toe socks too?
Yes, there is room in a DSW to run around. Of course I do, when I'm buying running shoes. I noticed the extra padding under the mid foot as opposed to the heel.(Thus my comparison to an Earth Shoe. Right analogy?) Of course! This is a shoe that encourages mid foot strikes instead of heel strikes. I've been trying to wean myself off the heel strike in order to decrease the post-running pains to my instep.
I bought the shoes on Saturday. Did I really need a break in period? Nah. Start running on Sunday.
I ran a little over six miles, from Chicago's Lakeview Y to the lakefront trail. From there I ran north to Foster, and then headed back.
Running to Foster was fine. It was the run back INTO the wind. If I had to do it over again, maybe I should have started the trail run by going South. I had a windbreaker on, but by the time I got to Foster, I was all sweaty, so I unzipped the thing. This turned my run into...resistance training. It was as if I had a drag chute on my back.
Oh well, I never know what to wear.
I'll have to check my stride again to see if I'm still landing on the mid foot. I'll keep running in the Sketches. maybe try some treadmill running set to an uphill grade. That seems to encourage mid foot landing.
[Disclaimer: I have NO financial connection to either Sketchers or to DSW, except I'm a consumer. Now if DSW wants to contact me about an endorsement deal, hurry up! I've bought most of my shoes
from them! :-)]
Yes, there is room in a DSW to run around. Of course I do, when I'm buying running shoes. I noticed the extra padding under the mid foot as opposed to the heel.(Thus my comparison to an Earth Shoe. Right analogy?) Of course! This is a shoe that encourages mid foot strikes instead of heel strikes. I've been trying to wean myself off the heel strike in order to decrease the post-running pains to my instep.
I bought the shoes on Saturday. Did I really need a break in period? Nah. Start running on Sunday.
I ran a little over six miles, from Chicago's Lakeview Y to the lakefront trail. From there I ran north to Foster, and then headed back.
Running to Foster was fine. It was the run back INTO the wind. If I had to do it over again, maybe I should have started the trail run by going South. I had a windbreaker on, but by the time I got to Foster, I was all sweaty, so I unzipped the thing. This turned my run into...resistance training. It was as if I had a drag chute on my back.
Oh well, I never know what to wear.
I'll have to check my stride again to see if I'm still landing on the mid foot. I'll keep running in the Sketches. maybe try some treadmill running set to an uphill grade. That seems to encourage mid foot landing.
[Disclaimer: I have NO financial connection to either Sketchers or to DSW, except I'm a consumer. Now if DSW wants to contact me about an endorsement deal, hurry up! I've bought most of my shoes
from them! :-)]
Sunday, February 26, 2012
restart
The powers that be at active.com locked my previous blog. I don't know why? Was it because I said "damn bronchitis"? Anyway. Here were the first posts. I'll have newer postings later.
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