I did a quick 3K today. It was quite the windy day and I ran with the wind to my back on my return. My Nike+ said that I did it at 7'06. Again, I hadn't calibrated it yet. I did it at the end of the run so hopefully there's no crazy fast paces again.
It took me a while to get warm. This time of year it's difficult to decide what to wear. I would still rather be chilly at the beginning of the run then warm up as opposed to being hot the entire time. It was a decent run.
Here's why you should try a 5 K this fall- other than the weather being perfect: http://www.buzzfeed.com/mollykateri/14-reasons-you-should-run-a-5k-421u
Showing posts with label 3k. Show all posts
Showing posts with label 3k. Show all posts
Wednesday, October 10, 2012
Tuesday, September 25, 2012
Another Good 'Un
3K @7'23
Today's run was great. I woke up kind of grumpy and stuffy. The weather looked fabulous and it was. A slight breeze in the direction that I was running when I headed out, clear skies, and bright sun. Plus, a great pace time and a short run. Instant upper.
One of the issues that I handle when I run is my Diabetes. Basically the blood sugar in my system can't be processed and it naturally high. It means that my blood doesn't flow through my body as easily as it should and there are sugar particles in my system. They also scratch up my blood vessels.
When my blood sugar (technically, blood glucose) gets too high it really affects me. I get really thirsty, really tired, really sluggish and really irritable. When you're body's out of whack it does some crazy things. Exercise naturally lowers blood sugars. Taking medications to control my blood glucose I have to be really careful because I can go too low. Then I get shaky. Thankfully I've never gone too low.
Blood glucose control reduces complications like nerve damage and kidney disease. There are 3 different times when I measure my blood glucose. What is high and low, you may be wondering. There's an A1C test which is taking every 3 months and determines the average over those 3 months. The goal for this is to keep my level at 7% or lower. My fasting glucose can be taken through a lab or I can test it at home. This one is done after not eating for 8 hours. It lets me determine how well my sugars are generally being controlled. My goal for this one is 4-7 mmol/L. I don't know what a mmol/L is but all I know is that when I check my glucometer I want to see any number between 4 & 7. Another test that I do at home is the one 2 hours after eating. Naturally sugars increase as carbs are being processed. After I've eaten typically I aim for between 5& 10 mmol/L. This number is under debate currently amidst the medical profession. My nurse explained that this number may be too stringent as people who are not Diabetic also show noticeable increases post-meal.
Of course I am closely followed by my family doctor and the diabetic clinic which includes a staff of a nurse, dietitian and social worker. I have ensured that I have built a support team around me that are easily accessible and who I trust. I didn't particularly feel comfortable with the first dietitian that I saw. It was just our personalities. So, when booking my next appointment to see a dietitian I just requested that I see another dietitian. No questions asked, I was booked in to see the other team member. It is important to feel comfortable with who you're going to see you want to ensure that you're going to get the best care possible. Your health is important.
Today's run was great. I woke up kind of grumpy and stuffy. The weather looked fabulous and it was. A slight breeze in the direction that I was running when I headed out, clear skies, and bright sun. Plus, a great pace time and a short run. Instant upper.
One of the issues that I handle when I run is my Diabetes. Basically the blood sugar in my system can't be processed and it naturally high. It means that my blood doesn't flow through my body as easily as it should and there are sugar particles in my system. They also scratch up my blood vessels.
When my blood sugar (technically, blood glucose) gets too high it really affects me. I get really thirsty, really tired, really sluggish and really irritable. When you're body's out of whack it does some crazy things. Exercise naturally lowers blood sugars. Taking medications to control my blood glucose I have to be really careful because I can go too low. Then I get shaky. Thankfully I've never gone too low.
Blood glucose control reduces complications like nerve damage and kidney disease. There are 3 different times when I measure my blood glucose. What is high and low, you may be wondering. There's an A1C test which is taking every 3 months and determines the average over those 3 months. The goal for this is to keep my level at 7% or lower. My fasting glucose can be taken through a lab or I can test it at home. This one is done after not eating for 8 hours. It lets me determine how well my sugars are generally being controlled. My goal for this one is 4-7 mmol/L. I don't know what a mmol/L is but all I know is that when I check my glucometer I want to see any number between 4 & 7. Another test that I do at home is the one 2 hours after eating. Naturally sugars increase as carbs are being processed. After I've eaten typically I aim for between 5& 10 mmol/L. This number is under debate currently amidst the medical profession. My nurse explained that this number may be too stringent as people who are not Diabetic also show noticeable increases post-meal.
Of course I am closely followed by my family doctor and the diabetic clinic which includes a staff of a nurse, dietitian and social worker. I have ensured that I have built a support team around me that are easily accessible and who I trust. I didn't particularly feel comfortable with the first dietitian that I saw. It was just our personalities. So, when booking my next appointment to see a dietitian I just requested that I see another dietitian. No questions asked, I was booked in to see the other team member. It is important to feel comfortable with who you're going to see you want to ensure that you're going to get the best care possible. Your health is important.
Thursday, September 20, 2012
Somedays
3K @ 7'53
http://nikeplus.nike.com/plus/activity/running/detail/2042659684?external_share_id=bead83fc-5b3f-4979-a62e-289e5e1aec91
Today was one of those days where I just was NOT feeling it. I was too full from breakfast, I had to go to the bathroom, I didn't get enough sleep, it was overcast and windy, my body would not move any faster, I did not like my music...whine whine whine. It would not come together for me. These are the days that I chalk up to "at least I went out" reasoning. In addition, I had sweat like a beast out there for some reason and that reminds me of the Luluemon bag that says something along the lines of sweat once everyday. So, I got my sweat on today and that makes me feel a bit better about what I consider a disaster of a run. It was bound to happen after a series of good ones. I think it would have gone better had it been a longer run. I would have gotten into a groove.
Continuing on in my hydration series...
Leslie Beck explains that it's important to "learn how much sweat you lose during exercise by weighing yourself before and after a workout. For every pound of weight you lose during exercise, drink roughly 500 ml of fluid to rehydrate. It’s also important to replenish your muscles with carbohydrates and proteins from foods or a sports recovery drink.
Studies also show that sports drinks can enhance the physical and mental performance of individuals who engage in team sports that are played for a short duration, but intensely.
Two hours before exercise, drink 500 ml of cool fluid. During exercise, keep a water bottle handy and drink 125 to 250 ml every 15 to 20 minutes. Drink even if you don’t feel thirsty. When exercising longer than one hour, a sports drink is recommended. Use the alarm on your wristwatch to remind you when it is time to take a drink."
A new craze is coconut water. It's lower in calories than a sports drink, carbs and sodium as well; but higher in potassium. Don't be fooled, this is not coconut MILK which is high in fat. Coconut water doesn't make the grade for those profusely sweating. It's true that a lot of people don't get enough potassium because of not eating their fruits and veggies. When we work out though, we lose way more sodium than potassium so, coconut water is in essence just as good as water water for strenuous exercise. Feel free to indulge, however on those light workout days if you're feeling like a little extra flavour.
"Whether you hydrate with water, a sports drink, or coconut water the key is to drink enough fluids before, during and after exercise. This might sound like an easy task, yet research indicates that many athletes fall short." (http://www.theglobeandmail.com/life/health-and-fitness/health/how-effective-are-sports-drinks-and-coconut-water/article4492017/)
http://nikeplus.nike.com/plus/activity/running/detail/2042659684?external_share_id=bead83fc-5b3f-4979-a62e-289e5e1aec91
Today was one of those days where I just was NOT feeling it. I was too full from breakfast, I had to go to the bathroom, I didn't get enough sleep, it was overcast and windy, my body would not move any faster, I did not like my music...whine whine whine. It would not come together for me. These are the days that I chalk up to "at least I went out" reasoning. In addition, I had sweat like a beast out there for some reason and that reminds me of the Luluemon bag that says something along the lines of sweat once everyday. So, I got my sweat on today and that makes me feel a bit better about what I consider a disaster of a run. It was bound to happen after a series of good ones. I think it would have gone better had it been a longer run. I would have gotten into a groove.
Continuing on in my hydration series...
Leslie Beck explains that it's important to "learn how much sweat you lose during exercise by weighing yourself before and after a workout. For every pound of weight you lose during exercise, drink roughly 500 ml of fluid to rehydrate. It’s also important to replenish your muscles with carbohydrates and proteins from foods or a sports recovery drink.
Studies also show that sports drinks can enhance the physical and mental performance of individuals who engage in team sports that are played for a short duration, but intensely.
Two hours before exercise, drink 500 ml of cool fluid. During exercise, keep a water bottle handy and drink 125 to 250 ml every 15 to 20 minutes. Drink even if you don’t feel thirsty. When exercising longer than one hour, a sports drink is recommended. Use the alarm on your wristwatch to remind you when it is time to take a drink."
A new craze is coconut water. It's lower in calories than a sports drink, carbs and sodium as well; but higher in potassium. Don't be fooled, this is not coconut MILK which is high in fat. Coconut water doesn't make the grade for those profusely sweating. It's true that a lot of people don't get enough potassium because of not eating their fruits and veggies. When we work out though, we lose way more sodium than potassium so, coconut water is in essence just as good as water water for strenuous exercise. Feel free to indulge, however on those light workout days if you're feeling like a little extra flavour.
"Whether you hydrate with water, a sports drink, or coconut water the key is to drink enough fluids before, during and after exercise. This might sound like an easy task, yet research indicates that many athletes fall short." (http://www.theglobeandmail.com/life/health-and-fitness/health/how-effective-are-sports-drinks-and-coconut-water/article4492017/)
Monday, April 9, 2012
I Kinda Liked That.
3.02@ 7'14
Today I stayed in bed because I could hear the wind blowing outside and I didn't want to get up and run in the wind. I puttered around dilly dallying hoping that the wind would calm down a bit before I ran. Hey, I'm a recreational runner, I don't like adverse weather conditions. I do make a deal with myself on windy days though, I run into the wind for my first half then let it blow me back. It was very windy. There is an upside to that as I don't sweat as much running into the wind, which was good today because I've misplace my beloved headband. My ear buds kept getting blown out of my ears and as you can see, my pace time was way below normal; in part because I tend to run 3 K's faster, I love those days, a 3 feels like so much less of a chore and I also credit mother nature for the other part.
I realized that I talk about pace time a lot but for my non-runner readers I'm not sure if you know what I am talking about. When I say that I have done 3.02 K @ 7'14 it means that I have done 3 K at a pace of 7'14 the pace means how long it takes me to do 1k so in this case it took me 7 minutes and 14 seconds on average per K. If you look on the map, 1 k is about the distance that I ran on Mohawk.
Today I stayed in bed because I could hear the wind blowing outside and I didn't want to get up and run in the wind. I puttered around dilly dallying hoping that the wind would calm down a bit before I ran. Hey, I'm a recreational runner, I don't like adverse weather conditions. I do make a deal with myself on windy days though, I run into the wind for my first half then let it blow me back. It was very windy. There is an upside to that as I don't sweat as much running into the wind, which was good today because I've misplace my beloved headband. My ear buds kept getting blown out of my ears and as you can see, my pace time was way below normal; in part because I tend to run 3 K's faster, I love those days, a 3 feels like so much less of a chore and I also credit mother nature for the other part.
I realized that I talk about pace time a lot but for my non-runner readers I'm not sure if you know what I am talking about. When I say that I have done 3.02 K @ 7'14 it means that I have done 3 K at a pace of 7'14 the pace means how long it takes me to do 1k so in this case it took me 7 minutes and 14 seconds on average per K. If you look on the map, 1 k is about the distance that I ran on Mohawk.
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