Wednesday, August 28, 2013

10 x 800 expectations

Yesterday evening after work, I drove up to Bradley Middle School Track for my 10 x 800 workout. I  had purposely pushed this workout into the evening so I would be running in the warmest and most humid part of the day. I wish I could say that I was disappointed, and the weather was super nice. But it wasn’t.

The temperature wasn’t unbearable. It was just in the mid 80s, but it didn’t take long to work up a good lather of perspiration during my warm up miles.

My legs felt “good” throughout my 2 mile warm up on grass and then through the 8 x 200 meter sprints still on grass.

However, the second my shoes touched the track, and I was ready to start the 800s; my legs felt dead. No real explanation could be found. It was simply like a light switch went from “on” to “off”.

I had targeted them to be run in 2:50. The first one was just above. The next few were just under. But it didn’t feel right. I should not be struggling this much. The rest of the workout, I bounced above or below 2:50 except for the last 2. These took the greatest effort.

Once I finished my cool down run, I went back to car to change and then went out for a walk. Even if the workout didn’t feel the greatest, I could not let this change how I do my cool down. Tomorrow is another day, and there is another run. Just because today’s run didn’t match my expectations and I really wanted to just go home, preparation for tomorrow’s run starts at the ending of the previous workout.

As much as it pains me to say this, putting in a workout that isn’t the greatest is better than putting in no workout at all.
Have you run today?


Sharing one thought at time,

The Cool Down Runner

Tuesday, August 27, 2013

YMCA Community 8k

Saturday morning, I found myself setting in the parking lot of the Stanley Country YMCA an hour before the race and wondering I had the either the date or the location wrong. No, I was pretty certain the date was right. After all, Peter had posted about the race the previous night on FaceBook. The race was to start and finish at the YMCA. Honestly, I thought that was just one YMCA in Albemarle, but then, I wasn’t sure.

But based on the race course map, I was in the right place.

Finally, a familiar face was popped out and assured me that I was indeed in the right place and had the right time.

I did think it was a little strange that for a 7:30 race start, they didn’t setup for the registration until 6:45. One would think, they would be setting up by 6:15 at the latest.

Anyway, I finished my warm up and did a few strides before making my way to the starting line. As luck would have it, the police would not be providing a lead car. We would follow a volunteer in her car with the car’s flashers on – more on this later.

I am sure most of you are wondering why I am Albemarle running an 8k when there are a multitude of races right in my back yard.

Well, there are several reasons. One, I enjoy running the Tour De Elvis 5k. My WineGlass marathon is the first week of Oct so my final tune up race will be two weeks out at the Badin 10k. Then, there is the fact that Peter put together this “Trifecta” race series: Tour De Elvis 5k, Y Community 8k, and the Badin 10k. Since I was doing two of the three races, I might as well do all 3 races. On top of it, I heard there was a nasty long hill on this course. It must be long and hard if they were giving a “King of the Hill” award to the first man and women topping the hill. Normally, I avoid hilly courses but with my “Capital Punishment” hill coming up next weekend, I thought this would give me a great baseline for it.

Ok, enough of the tangents, let’s get back to the race.

So we are finally off and running. The course heads downhill for most of the first half mile pretty sharply. Seth is takes it out. Britney, a 15 year girl, hangs in with us.

Then, the hill starts. There are a couple of false flats during the climb, but for pretty much the next 2 miles, I am climbing. After 2 miles, the course rolls along with a couple more sharp drops and long climbs.

Seth dropped back when we started the first climb. My quads waivered just a little but responded pretty well once I hit the top of the hill.

Now, it was just me and lead car with flashing lights.

We are just about to the three mile mark and are passing through an intersection. She heads through and I am following maybe 30 meters behind.

I watch as this card pulls up to the intersection. We were told beforehand that the course wasn’t closed to traffic, but still one would think that people in cars would have a little common sense. I guess I shouldn’t expect too much. After all during the first mile, Seth and I had a car pull in behind us and blow its horn at us. Really, they couldn’t see the stream of people coming down the road and wait just a few minutes.

So she goes through the intersection. I am following her through it. Then, this guy just pulls out. He wasn’t even looking at me. It was as if I were invisible. He pulls right across in front of me and follows her for a bit before passing her.

Even now, I don’t think this guy ever saw me. Now, it something that I just shake my head about and wonder what he was thinking, but at the time, I was more than a little frustrated with this guy. When a person gets behind the wheel of a car, they need to accept the responsibility that comes with it. Be careful!

The rest of the race was uneventful at least for me. I was soon headed back to downtown Albemarle and then over to the Y.

Aside from the first mile, I was running solo and finished with a time of 29:16 for the win. My winner’s trophy was very nice, and because I topped the hill first, I will get my “King of the Hill” t-shirt from Peter at the Badin race.

Yeah, there were a few hiccups during the race: the start and the cars on the course. Overall, the race was pretty well handled. The packet pick up was pretty easy. The results and awards came out in a timely matter. The course was well marked, and they had plenty of volunteers with someone at every turn on the course.

And, oh yeah, they have one nasty hill in this race.

But what’s life without a few challenges to make it interesting.


Sharing one thought at time,

The Cool Down Runner




Friday, August 23, 2013

Running Journal Masters’ Champion ‘12/’13

I have run in numerous Running Journal Grand Prix races over the years, but I never scored well enough to win it until this year.

The Running Journal Series runs from Sept through the end of May, and it hits courses all over the south east. I participated in two races during this past season: Charlotte Turkey Trot 8k and the Myrtle Beach Half Marathon. By running two races, I scored enough points in the ten race series to win the Masters’ Champion.

Winning this honor is fantastic. The Running Journal Series includes some of the biggest races around which means that it also draws some of the best runners. Any runners that calls himself a racer knows these are the races to reach your goals and set PRs.

I am looking forward to running more of these races in this coming year.


Sharing one thought at time,
The Cool Down Runner
Running Journal Series Masters' Champion

Thursday, August 22, 2013

Tempo Runs continue

There were plenty of clouds but there was no rain during my tempo run this past Tuesday. The temperatures were down but the humidity wasn’t.

My run was pretty much followed the “norm” of my previous efforts. The first four miles was slower than the second four miles. They were not as fast as I would have liked. I feel like they need to be faster so I am better prepared on race day. I guess doing them solo isn’t helping. Somewhere during the first couple of miles, I find my happy place, and instead of continuing to push; I opt for maintaining my status quo.

The one bright spot, I monitor my heart rate during these efforts, and it was down over 10 beats from previous tempo runs. Of course, it could be just because of the overcast skies, but I hope it is a sign that I am improving.

Hard to believe but I have just 6 more weeks of training before Wine Glass. Wow, it seems like only yesterday that I started.


Sharing one thought at a time,

The Cool Down Runner

Tuesday, August 20, 2013

Giving a talk on running

Standing in front others and talking has always been a difficult task for me. I think it stems from the fact that I am a lot more of an introvert and than an extrovert. Combine this with the fact that I lean heavily toward the shy side, I guess it is little wonder that I am always major nervous when it comes to public speaking.

Running is not exactly a sport that requires a lot of public speaking, and working with software, well, some of the biggest introverts in the world have found a home writing software.

Then, there was is the old saying “better people think you are stupid, than opening your mouth and proving that you are stupid”. I guess I just take this one to heart way too much.

I remember a couple of speeches that I gave during high school: one in FFA and the other was in English class. For the FFA, I had to stand in front of these FFA organization officials and talk for 10 minutes about any topic of their choosing. I remember words coming out of my mouth, but I don’t recall if they really made any sense. I can only assume so. I got a passing grade for it. I certainly didn’t win the competition.

Then, there was my English class speech. I don’t even recall the topic of my speech. I just remember how nervous that I was to be standing in front of my peers and hoping what I said made sense. It is funny when I think about it now. I remember my English teacher Mrs. Wallace asking for volunteers. No hands went up so I slowly raised my hand. I figured better to go first and have done than follow someone else and be held to their standards. Truer words have never been spoken. Holly Sandell followed me with her speech and talked about solving the problems of the world. I am impressed and still remember some of her speech to today. I was also glad that I wasn’t Rod because he went next and had a tough act to follow.

This all brings me to an email early last week from Meredith. She asked if I was willing to speak to the Country Day Cross Country team about running.

Now, I have passion for running, and probably second only to this passion is talking about running. So even thou, I still get nervous standing in front of others, I still agreed.

Once on the hook, I then spent the next 5 day making bullet points of the topics that I wanted to cover. I certainly didn’t want to talk off the cuff.

It was a good thing that I didn’t have to shake too many hands before talking. My palms were pretty sweating. I believe there was some sweat popping out on my forehead.

Meredith introduced me, and I started my talk. I had been over my bullet point list so many times that it was practically imprinted on my brain. I still think I was talking too fast, but I made sure to do all of the right things. I slowed down, look at the people around me, and remembered to breathe. LOL.

I talked about my first days of running and talked about the day that I started my current running streak. I talked about the determination, focus, and commitment that it takes to be successful. I talked about days when running felt easy and the days when it doesn’t. I talked about pushing through the pain that is soreness and know when it is something more. I talked about learning to “race” and learning how to “race”. I talked about pre and post workout routines. I finished off the speech with a Q&A session.

Afterwards, I stayed to answer any questions that they might have. I know what it means to ask a question in front of a group, and I felt people needed an opportunity to ask their questions one on one.

Did I do a good job with my talk? Well, I give myself a “C” for it, but I did it and I am glad that I did do it.

It is far too easy to live our lives inside a shell. We all need from time to time to crack open our shells and push through our fears. Fear far too often stands in our way. We let it hold us back from becoming the person that we are capable of being.  


Sharing one thought at time,

The Cool Down Runner



Monday, August 19, 2013

Tour De Elvis 5k

The Tour De Elvis 5k was this past Friday night, and I was there toeing the line for the 4th straight year. Tour De Elvis is usually the 2nd or 3rd Saturday in August on a Friday night which means it is usually one hot Friday night. However, this past Friday was the most different than any of the previous races.

Maybe the biggest difference was the weather. Usually, heat and humidity make this race a struggle, but Friday, the humidity was down and the temperature was in the high 60s at the start time. For a runner in the middle of summer, this couldn’t have been better conditions.

Then, there was the lead police vehicle leading us the wrong way around the block. In the previous 3 years, we go up by the Y and make this loop around a block before heading to the finish. Running marked route, we hit two up hills and one sharp downhill, but running this section of the course in reverse, we have two nice down hills with one short step uphill. Peter asked me about it after the race. Honestly, I like running it in this direction and hope Peter makes it a permanent change.

Recapping the race, I got out slow as usual and spent most of the race trying to make up the distance. A lot of local high cross country runners use this race as a tune up so the first mile is usually insanely fast. Everything starts to equalize once we hit the first nasty hill and realization sets in that they have gone out too fast.

At the mile, I was barely in 3rd place. During the 2nd mile, I slowly reeled in the 2 place runner. As my luck would have it, the lead guy jumped out to a huge lead during the first mile and I could never chew into it.

By mile 2 I was a few seconds in front of 3rd place. With the major hills behind me, I leaned into the downhill and tried to push the pace.

I made the right turn on the greenway. As I crossed the 3 mile point, I could see the leader crossing the finish line.  He ran 16:58. I ran 17:36.

My Garmin recorded my splits at 5:41, 5:37, and 5:35.

As with any of Peter’s races, I always enjoy my trips to Albemarle. He, his crew, and Uwharrie Running Club do an awesome job with this race. Elvis being the theme of the event, there was plenty of pizza, jelly donuts, and banana and peanut butter sandwiches for the runners to consume afterwards.

If my luck holds, I will be back for the 5th running of this event next year.  

I highly recommend this race to everyone.


Sharing one thought at a time,

The Cool Down Runner


Wednesday, August 14, 2013

Reflections from my 3 x 2 mile workout

Yesterday, I headed out the door a little later than I wanted. This intern made my run a little hotter and a little more humid than I really needed. This also made the run a lot slower than I expected.

After a mile warm up, I charged off into my first 2 mile road repeat. Sweat was soon streaming down from the brim of my hat. Going up the first long hill, my legs felt as if they were stuck in molasses. My Garmin vibrated that I had reached two miles. The split indicator told me that while mentally I thought I was running hard, in reality I wasn’t. Well, my legs, arms, and body were not working hard. My heart rate was definitely working over time, and I was dripping wet with sweat to prove it.

My recovery is always too short and I headed off for my second 2 mile interval. This one was definitely quicker, and I definitely felt better during it. However, my second recovery period felt even shorter than the first one. The higher intensity was made even more evident by the steady stream of sweat now dripping from my hat.

The last of my 2 mile repeats has a short downhill and then climbs for 3 quarters of mile. The interval finishes with several twice and turns but basically the road is flat.

This repeat was slower than the second repeat but faster than the first repeat. Funny how each feels harder than the previous, but clock doesn’t care about effort, how the body feels, or the weather. It just hangs from my wrist and goes “tick”, “tick”, and “tick”. It never waivers in its sole task of tracking how much of my life has passed since I last checked it.

Reflecting back, I wish my workout been better. There are days when I feel like I don’t make any forward progress at all. Then, there are other days where I feel like I am making huge steps.

Sometimes, I just wish that I could just turn off the part of my brain that “worries”. Life would be so much easier.


Sharing one thought at time,

The Cool Down Runner

Tuesday, August 13, 2013

CRC Summer Track Meet

After two weeks of watching our CRC Summer Track Series, I wanted badly to participate in one.

This past week, I rearranged my training schedule so I can run it.
After helping the setup, I went to the registration table to sign up. Then, I just needed to pin on my number and head to the track for some warm up miles.

Our CRC track meet started with the 3200 meter run. Eric and Lucas charged off the line. I settled into 4th. After a couple of laps, I move into the 3rd. I can see Eric and Lucas up ahead charging way. Then, Eric seemed to be making this move away from Lucas.

The distance between Lucas and I stabilizes for a few laps. I don’t know. Maybe I am picking it up or maybe Lucas is slowing. The gap between us seems to be shrinking. With about 600 meters to go, I pull even with him.

With 400 meters to go, I tried throwing in a surge, but it is too small and ineffective. Lucas waits until we are coming off the final turn and makes push for the finish. Possibly, I could have matched him, but we will never know. What I did know is that I had a bunch more events to do. I saw no sense messing them up for this one event. Lucas finished in 10:59. I cross behind him in 11:02. I am happy with it.

Next up is the 200 meters. Audrey and I run almost side by side the entire 200. I was shouting encouragement to her as we ran. Who knew that she had so many fast twitch muscles?

The 800 followed but my time wasn't nearly as fast as I wanted. I could only manage a 2:49.

From the 800, we went to the 400. Again Audrey and I ran almost side by side the entire way. I finished in 77. It felt like I was running faster, but this was all my legs could muster.

The sun was getting high enough that I could really feel it now. I dug in for the 1600. Eric and Lucas went out way faster than I could manage. My legs felt really sluggish. I closed with a 5:43 which I guess isn’t bad considering everything.

When I started the morning, I had pretty much convinced myself to do every event except the 100. The 100 more than any other event stresses my hamstrings to the max. But having just finished the 1600, I thought; why not do it? After all, this could conceivable be my only chance to finish in the same straightway as Jamaar. LOL.

After Larry had a miss fire of the starting pistol, the second firing was good and we were off. I focused on a nice hard strider all the way to the finish.

The Providence Day School Track is a great location for track meets. They have an awesome facility. Ben Hovis and Larry Fredrick have been fantastic running and organizing the event. My hope is that this will build into a must do event in the years to come.


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The Cool Down Runner  



Monday, August 12, 2013

Taking a new perspective

In many of my writings, I have been attributing the fact that as I get older; I am not handling the heat and humidity as well as I did during my youthful days. At least this has been my excuse that I have been using.

That is until today. I finished up my long run early this morning and even thou I consumed extra water during the run, I was still pretty dehydrated.

Throughout the day, I keep turning over the problem in my mind looking for a different answer. Turnover anything enough, a different answer can sometimes pop out.

It is all about looking at problem but looking at it from a different perspective.

Granted, I am pretty sure age does play factor. I am on foolish enough to totally discredit the idea.  

However, my new theory is adaptation.

Most of my running career, 14 to 16 miles has always been the high end of my long runs. Even today, running 14 to 16 miles, I don’t really feel the need to take water.

However, in the last few years, my runs have pushed longer and longer: 20, 22, 24, and 28 miles as I have been doing more and more marathons. These extra miles have pushed my running time from 15 to 20 minutes extra to nearly an hour and half extra.  On top of it, my runs take place during the south’s oppressive summer heat and humidity. There is no way around not getting beaten down by Charlotte summers.

Finally, I added two and two together and got a different answer. I had been so focused on the fact that I was getting dehydrated that I just totally missed it. My dehydration through perspiring is my body’s way of adapting to the heat and humidity. Because I am running longer and my body temperature is higher, my body is compensating by increasing my perspiration rate. This totally explains why when I finish all of my runs; I literally look like I have been standing in a shower. It also explains why I feel so bad and why I drink so much water post run.

I should have realized it a long time ago. Sometimes, I so focused on the side effect that I don’t follow understand the cause.

As I have been thinking this through it also dawned me that during the summer, I might be working out in a constant state of dehydration. This cannot be good either. Having a deficient of water effects so many time systems in the body. It is little wonder that I often feel drained.

Hopefully, with this new found understanding, I will be monitoring my water consumption more closely and see if it produces any positive effects on my running.


Sharing one thought at time,

The Cool Down Runner


Thursday, August 8, 2013

Feetures Socks

Looking at my sock drawer, one would think I might be opening a Thorlo store. My drawer runs over with these socks, but I do have a few other pair that I keep on hand. They are mostly what I wear when I am cycling.

To those that know me, they know that I am a diehard Thorlo fan. I have run in them for years and have always had good results.

But I have also come to realize that really Thorlos are great for about 9 months of the year. These are the months between September and May.

Now, for the months of June, July, August, Thorlos are still a good sock but they do have one side effect. The style that I use soaks up sweat like nothing else. I will finish a run and my socks will feel like they have been dunk in a tub of water and weigh a couple of pounds. For those that have run any distance at all, they know that wet socks are no fun at all.

This past weekend, I was out doing a little Tax Free Shopping and decided to try out the Feetures Socks. Based on the product description, they say they do a pretty good at moisture wicking. Thus far, I would have to agree.

I used one pair during my Tuesday rainy tempo run and used the other pair during my 10 mile run on Wednesday with the temperatures in the mid 80s. Both days, my feet felt a lot better and a lot dryer.

The real test will come when I run in them during my 20 mile long run later this week. I have my fingers crossed that they do what they advertise.

For those that are wondering about cost, the Thorlos and the Feetures Socks differ by just a few dollars.

In my opinion, trying something new out never hurts and could provide a leg up on the competition.

Sharing one thought at time,

The Cool Down Runner

Brooks Ghost - Commentary

I recently picked up a couple of pairs of the Brooks Ghost running shoes. I was looking for something different this training cycle and thought that I would give the Ghost a try.

Based on the specs this shoe looked like an ideal long run shoe for me.

This shoe weighs 10.7 oz. and falls into the “Neutral” category of running shoe types. This perfect and exactly what I needed.

After a little walking around time to break them in, I took them for an 18 mile run a couple of weeks ago. Starting out they felt great. The ride was good, and they felt like they had some bounce to them.

Everything seemed to be going along just fine until somewhere around 9, 10, or 11 miles. This is when I noticed my left foot getting a hot spot just behind the ball and along the inside of the foot. After the run, I found that I had a small blister in this spot.

A few days later, I ran in the other pair for 10 miles. Basically, the same thing happened again.

From what I can tell; my foot is slightly wider than the sole of the shoe.  With the curved design, it pressed against my foot at just the right spot.

Now, I have run in both the Brooks Glycerin and the Trance. I never experience this same problem with either of these shoes.

This past weekend, I tried the shoe again, but this time I placed a Band-Aid over the spot. While the Band-Aid helped with the blister, I could still feel the irritation.

I am not sure what I will do with them now. Certainly anything nearing 10 miles causes an issue. I may keep them around for warm up and cooling down runs or maybe for shorter 4 to 6 miles runs.  


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The Cool Down Runner




Wednesday, August 7, 2013

Tempo Tuesday III

Tuesday morning arrived, and it was another up-tempo running day for me. I pulled up my training schedule – just to double check the planned workout - an 8 mile tempo run. Normally, I always look forward to my tempo runs. The last few years, they have become my bread and butter for rounding my self into running shape.

I was anxious to get out the door early but a steady drizzle of rain had settled across Charlotte. I thought about postponing it until later, but my schedule was crammed full for the entire day. Waiting until evening was an option, but then, a morning run means that I am done for the rest of the day. A morning run was on – rain or not.

Besides, a little rain should make for better running conditions. Rights?

At one would think so, but sometimes the humidity from the rain makes things worse instead of better.

In just the first few steps my body felt unusually sluggish. By the time my second mile split displayed on my Garmin, I felt like I was running hard but the effort was not showing up in the times  

I could have scrapped the workout. It is "Live to fight another day" type of thing. However, I was already out, and I was already wet so why not just push onward. Honestly, I was glad that I did.

The 3 and 4 miles were 10 and 15 seconds faster than mile 2.

Miles 5 and 6 were another 10 seconds faster than 3 and 4, and then, the final two miles were still another 10 faster than 5 and 6.

I like the fact that I closed well, but I cannot get my hands around why I felt so sluggish.

To me, I felt like it takes me a good 2, 3, or 4 miles just to get going. Once there, I am ready to go, but I just need a good kick start.

Luckily for me, I am planning a marathon this fall. I am going for a 10k warm up and then a 20 mile race for my game plan. LOL.


Sharing one thought at time,

The Cool Down Runner

Tuesday, August 6, 2013

800 Cut downs

Last Friday evening I went up to Bradley Middle School Track for my 800 cut down workout. After Tuesday 5k tempo followed by 4 x 1 mile work, I was keeping this one much shorter.

My 800 cut down workout would be 6 x 800 with half distance recovery.

In my usual sluggish way, I started out with 2:48. Then, I went 2:46. The heat and humidity were not helping, but the light breeze made me feel better when I charged up the back stretch.

Half way through it, I ran 2:44. At least things were going in the right direction. I wasn’t sure if I could run faster, so I focused on just maintaining what I was running.

The 4th 800 was in 2:43. Well, this was only a second faster. It was still headed in the right direction but my gains were getting smaller.

I only had two more to go.

Interval 5 was run in 2:41. Wow, I full two seconds faster. I didn’t see that one coming. But at the same time this was boosting my confidence.

I had one more interval to go.

I charged off the line. Through the first 100 meters, my legs were clawing at the ground. I tried to accelerate my breathing to match. I knew full well that I needed to be in front of the much needed oxygen debut that my body would soon encounter. Down the back stretch, the light breeze felt refreshing through the hot and humid air. 300 meters marks the point where I go into the heat furnace. With the breeze at my back, I feel like I am in a hot box.

One 400 is done and I am starting my final lap. There is no need to look at my stop watch. The time will be what it is – nothing more and nothing less.  I head one last time down the back stretch and refreshing breeze.

By this time my heart rate is maxed out, my breathing is labored, and my legs have reached the wobbly state.

I have 100 meters more to run.

Urging the legs to run faster when all they want to do is slow down isn’t easy. I try. I left focus on lifting my knees.

I cross the line and press the split button on my stop watch – 2:40.

I stop momentarily but impulse to keep moving quickly has me jogging along until my body recovers.

I would have like to run faster, but then what runner doesn’t want to run faster. However, I am happy with it.

I crossed off another good workout on my way to Wine Glass this fall. Believe me, this training cycle is flying by.


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The Cool Down Runner

Sunday, August 4, 2013

Totally Wasted

There are not too many runs where I finish and I just feel totally wasted. By “wasted”, I mean I don’t feel like doing anything beyond setting down and resting.

I am writing this post just a few short hours after such a run. My reason for doing so stems from the fact that I want to capture those thoughts and feelings while they freshly minted in my brain.

Sharing a little of the back story, I have been helping out at the CRC Summer Track Series at PDS. These meets occur on Saturday morning. Also my schedule has me running my long runs on Saturday mornings as well. Put these two together, and I am starting my long runs at 5 AM so I can be finished and ready to help out by track time at 8:30.

This morning I finished, and I was having one of those totally “wasted” moments. I knew it was happening.  My miles had been fast considering this morning’s heat and humidity. My shoes were soaked. My socks were socked. My shorts were soaked. Larry even commented about how much I was sweating.

Running in the summer heat causes our bodies to adjust. Our core temperature is higher. Sweating is our body’s way of trying to lower this temperature.

The side effect of sweating profusely is the loss of water otherwise known as being dehydrated. Depending on a number of factors not excluding sex, age, weight, physical conditioning, duration of workout, temperature, and humidity, it is not uncommon for a runner to lose 3, 4, 5, 6 or more pounds during a run.

When this happens, I feel absolutely miserable.

I know it will happen, and I try to offset the effects of it by carrying fluids and eating during my runs. I use my Nathan hand held bottles and drink from them every 10 minutes during my runs.  Yes, I know I am not replacing the exact amount that I am losing, but no one can carry or even drink 3 to 6 pounds of water that quickly. I do it because I feel it will slow the process, and I start drinking after the first 10 minutes of my runs. There is no need to wait until later.

Because I know I am going to need water post run, I bring extra with me. Yesterday, when I finished, I drank 52 oz of water pretty much without stopping.  I even headed inside the PDS track building and drank more from the water cooler.

All during the track meet, I could tell my body wanted more water. My mouth had this dry feeling to it.

One the things that I am learning from these experiences is while I can drink this water, it doesn’t go immediately to meet my needs. Based on my experience, there is at least 3 to 4 hours of lag time before my body starts to return to normal.

During this time, my appetite is totally suppressed. Yeah, one would think I would be hungry, but no. Laying around and drinking water is just about all I can manage.  

Once 3 to 4 hours pass, my appetite slowly returns. A few more hours pass, and my life returns slowly to normal. By Saturday afternoon, I was fine and out working in my yard.

This is really an ugly feeling. It is an experience that I would really like to avoid but knowing about it, understanding it, and dealing with it is all part of life. This is especially true for runners that live in the south in the summer time.




Sharing one thought at time,

The Cool Down Runner




Friday, August 2, 2013

5k plus 4 x 1 mile

Stan told me about a Tuesday night racing series in Iredell County. Then, later he sent me a link to their FaceBook page.

I little more research, and I found they were having a race on Tuesday 30th of July. The timing was perfect for me. My workout for the week was 1 x 2 mile and then 4 x 1 mile. Making the workout a 1 x 5k and then 4 x 1 mile was all the better.

The event was put on by the McLelland Racing Team which is the local running club. This particular event was held on the greenway near their soccer fields.

With the recent rain, the greenway had been flood which left a nice layer of dirt covering the asphalt. This made the course feel almost as if I was running on dirt. This was clearly visible by how brown my white Thorlo socks were after the event.

We started on the greenway and head up through the parking area. There we ran about a half mile before entering the greenway again.

Jose and I took turns swapping the 3rd spot back and forth during the race. We went through the first mile in 5:35.

The turnaround was at the Rec center.

Both Jose and I continue our back and forth exchange and but both could tell that we were closing on the 2nd place guy.

I pushed the pace a little but nothing major. Unlike the rest of these guys, this was a workout for me and I still had 4 x 1 mile to do afterwards.

Just before 3 miles Jose makes a big move. He passes both me and the second place guy.

I finish 4th overall. My splits for the event were 5:35, 5:52, and 5:50.

After a 5 minute recovery job, I went into my 4 x 1 mile repeats. Here I have averaged 6:13 per mile with a 3 minute recovery between each repeat.

My legs were really starting to feel it toward the end of the workout. I tallied 11 miles total with 7 of them being at a high intensity.

I should also note that before the 5k I was doing myusual preworkout striders across the soccer field. At least for 100 yards or so, I feel fast. Then reality sets. LOL.


Sharing one thought at time,

The Cool Down Runner