The old Boy Scout motto is "Be Prepared". It applies to running, too.
When heading out for any run it's important to prepare for what's ahead. If your journey takes you more than 3 miles, I suggest "fueling" before you go - a banana, bowl of cereal, etc. Once you start running longer runs remember to have water accessible - after an hour or so you will need it. I've got a handheld deal that works but I prefer using my Fuel Belt. It has a small storage packet that comes in handy. Also, taking along a gel packet, energy bar or energy beans is a good idea. Take advantage of the race expos to stock up on these - the sample packets work great, and they are free!
After my encounters with the coyotes, rattlesnake and electrical storms I decided to invest in some quality ID. It's awkward to carry around my license, and I don't take my cell phone with me. I ordered an ID bracelet from www.roadid.com. It will have my contact info as well as some basic medical information and allergies engraved on it. At least whoever finds me can drop me back off at my house.
Of course, even the best plans sometimes are foiled... I remember a 10 mile run on a balmy 17 degree February afternoon last year. At about mile 6 I went to take a drink of water from my fuel belt and discovered it was frozen.
Finally, I read an interesting blog entry published by a friend of mine about "what is exercise?". The blog address is http://fittfitness.blogspot.com/. She does a nice job explaining what "counts" as exercise and at what point you actually make some gains in your training. Check it out.
Friday, July 30, 2010
Sunday, July 25, 2010
Distance
This weekend marked the beginning of the "core" section of my preparation... the l o n g weekend runs. Long runs are typically 1.5 times longer than any other run in that particular week. I ran 13.2 miles on Saturday, slightly over half a marathon but a long way to the finish line in Chicago on October 10.
If you took away the weekly long runs, the rest of the training is a normal exercise program - 30-60 minutes of exercise, three times per week. The gains you see in aerobic training are a result of the long runs, which last 2-3 hours (in fact, I suggest to people who are active that they are simply 2-3 hours/week away from running 26.2).
The long runs are important because unlike shorter runs, you really start to tap into the body's energy reserves. My theory is that if you can finish a half marathon you have the ability to run a full marathon - you primarily need to train your body to become more efficient storing and burning valuable fuel - primarily glycogen.
Of course, there are trade-offs to the long runs. For socialites, it's tough to run for a couple of hours after a night out with friends, late night, or a big dinner at home. I was in bed by 9:30 on Friday, up at 4:45 on Saturday and on the road at 5:30 - catching a sunrise in the first part of the run and home by the time it starts to get hot. It's now Sunday - I'm planning my next week's training but my legs are still tired from yesterday's run. Most programs will recommend that Sunday is a day for cross-training. To most that's hitting the gym, but I've done yardwork, washed cars and painted a room in the house. That's enough for today.
Preparing for the long runs is not unlike running a 1/2 or getting ready for the big race. Hydrate, fuel and rest before the run. Hydrate, fuel and rest afterwards. I've found that mixing up runs and locations is a nice way to make it a bit more interesting - one of the best parts about running for me is the sightseeing.
Believe it or not, I've only got a handful of long runs left... the weekend runs here on out are 13, 10, 15, 16, 12, 18, 14, 20, 12 and 8 miles. I'm substituting the 15 miler for a 1/2 marathon race. Bottom line - only 4 more runs longer than what I've already done to date.
If you took away the weekly long runs, the rest of the training is a normal exercise program - 30-60 minutes of exercise, three times per week. The gains you see in aerobic training are a result of the long runs, which last 2-3 hours (in fact, I suggest to people who are active that they are simply 2-3 hours/week away from running 26.2).
The long runs are important because unlike shorter runs, you really start to tap into the body's energy reserves. My theory is that if you can finish a half marathon you have the ability to run a full marathon - you primarily need to train your body to become more efficient storing and burning valuable fuel - primarily glycogen.
Of course, there are trade-offs to the long runs. For socialites, it's tough to run for a couple of hours after a night out with friends, late night, or a big dinner at home. I was in bed by 9:30 on Friday, up at 4:45 on Saturday and on the road at 5:30 - catching a sunrise in the first part of the run and home by the time it starts to get hot. It's now Sunday - I'm planning my next week's training but my legs are still tired from yesterday's run. Most programs will recommend that Sunday is a day for cross-training. To most that's hitting the gym, but I've done yardwork, washed cars and painted a room in the house. That's enough for today.
Preparing for the long runs is not unlike running a 1/2 or getting ready for the big race. Hydrate, fuel and rest before the run. Hydrate, fuel and rest afterwards. I've found that mixing up runs and locations is a nice way to make it a bit more interesting - one of the best parts about running for me is the sightseeing.
Believe it or not, I've only got a handful of long runs left... the weekend runs here on out are 13, 10, 15, 16, 12, 18, 14, 20, 12 and 8 miles. I'm substituting the 15 miler for a 1/2 marathon race. Bottom line - only 4 more runs longer than what I've already done to date.
Tuesday, July 20, 2010
RATTLESNAKE!
I've been running on some backcountry trails near the house - it's a nice change of pace, very scenic, plus the trails are easier to run on than concrete. The downside is that they are hilly, plus you run into some of the natives - coyotes and snakes.
I saw a few coyotes last week which freaked me out a bit, but tonight I ran into a rattlesnake. Quite an event - I was fortunate enough to see it on the trail well in advance and did my best to work around it. While it's nice to see wildlife, I'd much rather experience this species from afar. I must admit that I wasn't sure what to do and I was fortunate to escape intact, so I did some research when I got home on how to handle the situation better next time. Some ideas:
* Slowly move away from the snake -sudden movements will scare the enemy.
* If you are too close to move, remain perfectly still - hopefully the snake is not threatened and goes away.
* Once out of immediate danger, get the heck out of the area!
I ran the last 2 miles through a crazy electrical storm and heavy rain - of course I wasn't safe doing that, either. Better than a rattlesnake attack, but I was in open space, occasionally on hilltops and had my ipod with me... all things that the weather safety people suggest you not do. Also, don't lay down, especially in pools of water, under electrical wires or on or near railroad tracks. Go figure.
Fortunately, I made it home alive. Tomorrow I'm on the road again for business - I may just opt for the hotel fitness center treadmill... nice and safe.
Monday, July 19, 2010
Dog Days of Summer
Last week I ran 19 miles - almost 3/4 of a marathon. That was over 4 separate runs, however. I won't dip below the 20 mile mark until the 5th week of college football season - actually, the last week before the race.
The heat wave has continued - it was 102 degrees on Saturday, with most other days in the high 90's. I've had to run later in the evening to avoid the excessive heat, but I'm still running in the 80's, which makes a big difference.
I went to the Body Worlds exhibit at the Denver Museum of Natural History yesterday - it's only in Denver for a couple more weeks and it's worth seeing if you can make it. The focus was on the heart, which I've been reading a lot about lately. We learned about heart disease, heart attacks, lung disease and cancer. We also saw the what a healthy body should look like. I'm focused on preparing for this race, but after seeing some of what I saw yesterday, I'm much more motivated to keep running into the winter!
On the topic of longevity, Happy 95th Birthday to my Grandfather who lives in British Columbia, Canada!
The heat wave has continued - it was 102 degrees on Saturday, with most other days in the high 90's. I've had to run later in the evening to avoid the excessive heat, but I'm still running in the 80's, which makes a big difference.
I went to the Body Worlds exhibit at the Denver Museum of Natural History yesterday - it's only in Denver for a couple more weeks and it's worth seeing if you can make it. The focus was on the heart, which I've been reading a lot about lately. We learned about heart disease, heart attacks, lung disease and cancer. We also saw the what a healthy body should look like. I'm focused on preparing for this race, but after seeing some of what I saw yesterday, I'm much more motivated to keep running into the winter!
On the topic of longevity, Happy 95th Birthday to my Grandfather who lives in British Columbia, Canada!
Wednesday, July 14, 2010
Heat
We've had highs consistently in the 90's for almost a week, and the forecast doesn't look like it's going to change anytime soon. I'll need to get used to it.
I read last year that you should expect to add 20 seconds to your mile time for every 5 degree temperature increase over 70 degrees.
I'd say that is about right... while running itself burns energy, so does the body as it attempts to stay cool. Distance training is as much about teaching your body to burn energy more efficiently (think of better MPG in your car) than anything else. These hot workouts force the body to work harder which is great for training purposes... let's just hope it's nice and cool in Chicago on October 10!
I read last year that you should expect to add 20 seconds to your mile time for every 5 degree temperature increase over 70 degrees.
I'd say that is about right... while running itself burns energy, so does the body as it attempts to stay cool. Distance training is as much about teaching your body to burn energy more efficiently (think of better MPG in your car) than anything else. These hot workouts force the body to work harder which is great for training purposes... let's just hope it's nice and cool in Chicago on October 10!
Tuesday, July 13, 2010
Wall
Most people have heard of the "wall"... specifically hitting it.
I remember the first time I "hit the wall". I woke up early for an 8 mile run. By the time I got to my last 3/4 mile I couldn't run if I had to. I could walk just fine, but my body just didn't want to run.
Fact is I left the house without food or water, and as I learned the hard way, that's not adequate preparation for a run over an hour long. You wouldn't go for a long drive with an empty tank, just like you shouldn't go for a long run without adequate fuel. Now I'll eat a banana, a yogurt or some fresh fruit before heading out. I'll also take some water along with me, especially on hot days.
I remember the first time I "hit the wall". I woke up early for an 8 mile run. By the time I got to my last 3/4 mile I couldn't run if I had to. I could walk just fine, but my body just didn't want to run.
Fact is I left the house without food or water, and as I learned the hard way, that's not adequate preparation for a run over an hour long. You wouldn't go for a long drive with an empty tank, just like you shouldn't go for a long run without adequate fuel. Now I'll eat a banana, a yogurt or some fresh fruit before heading out. I'll also take some water along with me, especially on hot days.
Wednesday, July 7, 2010
Monday, July 5, 2010
9!
First "long" run of the summer! Cool morning here after the thunderstorms we had here last night. In a little over a month I'll be running 15+ miles on the weekends, so I enjoyed the cool temperatures and relatively quick workout.
Where The Rubber Meets The Road
The early runs are the toughest. It makes it a lot easier when you have the right equipment. A fully charged ipod, sunglasses and appropriate clothing (take the current temperature and add 20 degrees - that's what you should prepare for) are important, but nothing is more important than wearing proper shoes.
Before starting anything, go to a real shoe store and get fitted for a good pair of shoes - along the Front Range I like Running Wild in Highlands Ranch or Runner's Roost in Denver. Don't worry about cost - paying $100 for a quality shoe is much better than the side effects of a bad shoe - shin splints, runner's knee, blisters and PAIN!
I've found a good pair of shoes will last about 6-9 months with normal use. I try not to get into a new pair any less than a month before a major race - regardless of the fit, you will need a few miles of "break-in", and a race is no place to do that.
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