Friday, December 11, 2015

12/11/2015 Sometimes a rhythm carries you

First, I hate to harp on it, but someone up there wants me to keep running throughout this winter.  I headed out for my run today in shorts, a t shirt, and a fleece.  I actually ended up too warm.  In December?  All I can say is awesome, thank you El Nino!

I had a bit of foot pain from the start, but it didn't get worse so I kept going.  I didn't do anything yesterday so I wanted to get something accomplished today.  In addition to the foot, I just didn't feel good from the start.  I thought the run was going to be a miserable one and chalked it up to the fact that some days are like that.

It wasn't until I was about 3 miles in that I realized I was feeling a lot better and was moving quickly, but comfortably.  I finished up at 5 miles, with a sore foot, and a finish of about 40 minutes on the dot.  I had a pace of about 7:57/mile.  Here are my splits:

1
8:24--8'24"/MI
2
16:22- 0:26 (5%)7'58"/MI
3
24:14- 0:06 (1%)7'52"/MI
4
32:18+ 0:12 (-3%)8'04"/MI
5
MISSING KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
39:46- 0:36 (7%)7'28"/MI
I would never have thought it, but I got into a rhythm and really just ticked off the miles.

Thursday, December 10, 2015

Product Review: Nuun Energy Tabs, Wild Berry & Lemon Lime, @nuunhydration #getelectrolit @karagoucher

My Nuun water bottle from
NYC & 2 flavors of tabs.
While I was at the NYC Marathon Expo, I had the opportunity to try out some new products on the market as well as some that were simply new to me.  I had heard of Nuun through its sponsorship of some notable athletes, like U.S. Olympian, Kara Goucher.  I stopped by their setup at the expo and tried a sample of a few flavors, notably the energy choices due to my love for caffeine.

I decided to pick up a bottle of each of the 2 Energy flavors on sale, Wild Berry and Lemon Lime.  Coincidentally, both flavors I would normally gravitate to so win-win.  You only get so much from a little shot glass size sample of a drink, so I was interested to see how I would like it during and/or post run.

I have used the Wild Berry during one long run and have drank both post run a couple of different occasions.  I have to say, I love both drinks for a couple reasons.

1.  The flavors taste like they should.  I avoid certain drinks off the shelves (Vitamin Water) because they taste chemical to me.  Both of these flavors taste natural and what I think the name sounds like.

2.  A second thought on flavor.  I love that the flavor is just right, for me.  It is neither too strong, nor too week.  I cannot stand drinks that are too strong.  Regular Gatorade is ok, but I frequently have to water it down to drink.  Nuun Tabs added to 16 oz. of water are the perfect concentration for my taste.  At least for my palette.  

3.  I didn't have any stomach issues on the long run or after my running when I have had these drinks.  Also, my hydration during the 12 miler was totally on Nuun and it held me right along with no dehydration.  That isn't to say I normally have issues, but these products entered my running life seamlessly.

4.  Not to be overlooked or made light of, I love the packaging!.  It is small, simple, easy to open and use.  I don't have to measure, pour dust, etc., and there is no spilling it or messing it up.  One 16 oz. bottle of water and one tab, DONE.

In summary, I would like to recommend this product to runners because of the reasons listed above.  I love the taste, the use, and the ease of use.  I look forward to trying some new flavors as well.  I hear there is a Mango flavor which I need to pick up as that is my preferred fruit.  

Wednesday, December 9, 2015

A FREE marathon and half marathon in beautiful Maine @dirtyoldsneaker @garyallen262 @runnersworld @crowathletics @mainetrackclub

I just read about an upcoming event in Maine, December 12th, 2015.  The FREE races are being held in Maine, benefitting a struggling Katahdin area.  The race director, Gary Allen, is also the race director of the well know and beloved, Mount Desert Island Marathon.  You can check out the details of the race, the location, the background, etc. at this website article:


If you are in the area, go run, support the locals, and enjoy a nice Saturday race.  If you do run, let me know.  I will do a feature race report, starring you!

12/09/2015 Better choices for recovering while running

Before I went out to run today, I was trying to decide what to do.  Today would be my third day in a row running and I wanted to be smart about my foot.  I decided to keep it at the comfortable distance of 5 miles and to run on the grass today.  The softer surface is absolutely better for Plantar Fasciitis than harder pavement/concrete.

I definitely felt good through the whole run today and I kept the pace strong after the initial warming up.  My splits are as follows:

1
8:10--8'10"/MI
2
16:31+ 0:11 (-3%)8'21"/MI
3
24:49- 0:03 (0%)8'18"/MI
4
32:42- 0:25 (5%)7'53"/MI
5
MISSING KEY: ACTIVITY_RUNNING_DETAILS_MODULES_RUN_36
40:17- 0:18 (3%)7'35"/MI
I always like to finish quicker than I start.  Teaching your body to run fast, even when tired, is a great component to have in the arsenal when race day comes around.  Racing hurts and being able to finish quick in that last 1/2 mile is a good skill to have.

As far as the foot, it was sore this morning.  It didn't bother me during the run though, and I am going to ice it now.  If I can manage to keep it like this or even work it back to being better without stopping running completely, I will be lucky and happy.

A great article on Runner's World...@runnersworld @cindykuzma

Run Faster with High Intensity Interval Training

"If you want to run fast, the saying goes, you've got to run fast. To stoke speed, most runners do traditional speedwork: aiming for near race pace over distances of 400 meters or more, with recovery periods equal to the length of the repeat (or slightly less). Or you can get fast even faster with supershort, superfast efforts, sometimes referred to as high intensityinterval training (HIIT)." 

--Cindy Kuzma


This is the beginning paragragh from this Runner's World article on HIIT training and increasing speed and endurance.  I like the article and it is a quick read with tips, examples, and reasons why quick speed bursts will help your training.  The author does a great job giving the information.  The only thing I am not sold on, is the extremely cautious attitude when trying it out.  My feeling is, if you run a couple times a week and you do a 5-6 minute jog warm up, there shouldn't be a problem.  I wouldn't choose to start running today, and do so by going out and sprinting a lot though.  However, I do think the average couple times a week jogger would benefit greatly from this.

Tuesday, December 8, 2015

Keep it simple, recover, move on...hopefully

Today, although I generally get a good workout in on Tuesdays, I decided to be smart about managing my foot.  Yesterday went well and I wanted today to go the same.  Instead of doing the planned mile repeats, I decided to simplify and do a basic 5 miler at a comfortable pace.  I went just over 5 miles and kept the pace at about 8:00/mile.  

Although I am happy to have run, I want more.  As I was running, I rationalized that 6 months out from a race, I am smart to be safe.  I continue to ice, NSAID, and compression sock my nights.  It seems to be working so TBD...

Monday, December 7, 2015

Trying to stay on the plan, managing the foot

The plantar fascia (pf) is a thick, fibrous band located along the bottom of the foot.
I think I may have a little plantar fasciitis after looking into it a little more and examining the pain,
feel, etc.

I have been wearing compression socks at night and trying to really stretch my feet and ankles in bed before I get up.  It has definitely gotten better over the last couple days.  I headed out with the idea of going about 5 miles today, and the foot felt great for about the first 4miles.  I did start to feel it a bit more after the 4 mile mark, so I shut it down at about 4.25 miles.  I figured that I got a run in and I want to manage the "itis," not make it worse.  I am going to ice now and take like 42 advil.

I am going to try and control this issue with advil, ice, compression, and no barefoot time at all.  I really do not want to take any significant time off if I do not have to.  If you are having heel pain, foot pain, etc., here are a couple informative sites to check out.  It is a common injury, but the severity and recovery needs vary greatly.

http://www.runnersworld.com/tag/plantar-fasciitis

http://running.competitor.com/2014/03/injury-prevention/how-to-treat-and-beat-plantar-fasciitis_97607

http://www.active.com/running/articles/how-to-treat-and-prevent-running-injuries-plantar-fasciitis