Logic?

4K @ 7'34

I had another sleepless night so I did an early morning run. I wasn't feeling the greatest last week and it seems the bug moved through my family so I took a break to recuperate. Feeling better I decided that today was the day to hit the road again. It was surprisingly warm.

I was really slow going at the beginning of my run and had very little energy. It was not my favourite feeling and I was beginning to feel uncomfortable. I had made up my mind that I was not enjoying myself but needed to get a run in. So, logically, I ran pretty hard and my body resisted but I pushed it. I had a stitch but I just ran harder to get it over with. I did 4 K in 30 minutes and 22 seconds.
I was so close! So close to doing 4 K in under 30. I didn't realize how much I want to be able to do that.

Here's a super cute video of a kid riding down a mountain. I love that he and his dad are getting out there and being active. That's what I've been preaching about. Be brave, try something new, have fun!
http://www.youtube.com/watch?feature=player_embedded&v=0qmQrEM5rVA

Drinkin' Problems

4K @ 7'36

Today's run occurred in the rain. As per usual on rainy days I waited (and waited) for the rain to stop before heading out. I don't like running in the rain I hate that my clothes stick to me and I get raindrops on my glasses. Wet feet are my biggest running nightmare (not an exaggeration, other than injury). Slight discomforts, yes. The other issue is my iPod; because I run with it in hand in order to check in on my pace time. It also doesn't have a cover. I tried one out before and didn't like it. I did not have to worry about my lips drying out in the rain though, on the upside.

I know we're all told to drink prior to exercise 'cuz once you're thirsty it's too late' YOU'RE DOOMED. Why is it important though? As Leslie Beck (theglobeandmail.com) explains:

"Hydration is critical to athletic performance. In fact, dehydration is one of the most common reasons for early fatigue during exercise. All it takes is losing as little as 2 per cent of your body weight for the performance-robbing effects of dehydration to kick in.
Sweating is the body’s way of releasing heat from working muscles. If you don’t drink enough during exercise and you lose too much fluid from sweat, body temperature rises and performance can suffer.
The addition of sodium to sports drinks helps prevent low blood sodium (hyponatremia) in prolonged exercise. Sodium, lost along with sweat, is needed for transmitting nerve impulses and proper muscle function. Even a slight drop in blood sodium can cause problems."

Typically sports drinks use sugar or corn syrup to make up their 6-9% carbohydrate base. Studies have provided evidence that sports drinks do, in fact, "delay fatigue, enhance physical performance and speed recovery in athletes". I mentioned the G2 beverage from Gatorade as a low sugar alternative for myself. Marathoners also use it to gain the benefits of fluid and electrolyte intake (they get their carbs from gels or bars).

Sports drinks are not for everyone though. Water is the recommended bevie if you're being active for less than an hour. Save the sports drinks (and a few bucks) for those days where you're participating in a longer workout or tournament.

Here's an article I came across about Team Canada's turn around from last place at the World Cup to Olympic Bronze Medallists (still gives me goosebumps thinking about it)
http://www.riseathlete.com/apps/blog/leadership-to-london-beyond

Proper Tempo Run

I did 4 k at 7'46 today, my ipod told me '45 at the end of my run though. So, as that's my goal pace I'd prefer to go with that time. At the end of my runs my Nike+ give me a little rundown (time, distance, pace and calories burned) of my run. the pace time is always the one that I wait for and I noticed today that I literally held my breath until I heard it. I really want to keep this 7'45 pace goal. It was a nice run today, a bit warm and I could tell that my legs were tired from yesterday's 5 k, having done the tri training in  a much shorter running distance (only a quarter of what I want to run in November) my body's not used to the distance nor using the same muscles a few days in a row as I was mixing it up with cycling and swimming.

My last little information about doing temp runs. For those of you out there doing recreational running (like me) 20 minutes at tempo is great for general fitness or a 5K. I'm training for a 10 so I should be doing 6.5 to 9.5K at a tempo pace so that my body gets used to that pace and those hydrogen ions get used by my muscles. The key to remember for tempo running is keep it comfortably difficult. The talk test for this training is being able to say 2 words like, pace ok?


Wrapping up. Here's a great story about a dad who does triathlons carrying his daughter with CP. http://www.dailymail.co.uk/news/article-2188373/Rick-van-Beek-Devoted-dad-runs-triathlon-carrying-teenager-daughter-cerebral-palsy.html?ito=feeds-newsxml
Mad props to Rick van Beek. It's an incredible and heartwarming story.