BOILHAM   17,819
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Running in the heat seems to be good for me.

Wednesday, July 11, 2012

Today was, according to my race plan, supposed to be a bit harder day. Only 3 miles, but with some effort.

So, I got out the door, and hit my start button and started walking. I have been incorporating my warm up into my training days lately. Walked for a minute or two, and took off. It was 80 degrees and 79% humidity, not exactly ideal conditions for running.

After a mile I walked for a few seconds, then continued on, upping my pace when I felt I could. I was trying to go by the program and make this a harder run. When Hal Higdon told me I had only one more mile to go, I rested by walking again for a bit. Then took off - increasing my effort as best I could.

For a frame of reference, I am not fast, but competitive in my AG. My PR for a 5K is 26:05.

Imagine my surprise when I clicked the stop button and I found I had run 3.06 miles in 32:55 minutes. I did the math. That included my walking warm up and a couple of short walking breaks. Not a race pace effort, either, just pushing myself a bit.

The temp had only increased to 82 by the end of my training run, so no big difference there. But, I had a dang good time for the temp and humidity.

I am posting this blog to reaffirm that training works, and to remind myself, when I get tired and have negative thoughts, that good days, such as today, may be just around the corner.

Still shaking my head in surprise that I ran so well today.

Thanks for reading and have a great day. Get out there and run!


  
  Member Comments About This Blog Post:

FANGFACEKITTY 7/12/2012 10:24PM

    So...who told you a 26 minute 5k was slow??? I struggle to get under 30 minutes, I'd (almost) kill to be at 26 minutes! emoticon

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TIMOTHYNOHE 7/11/2012 2:44PM

    emoticon

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TRILLIUM22 7/11/2012 2:04PM

    emoticon Hope you cooled off afterward. emoticon

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BUTTERFLY-1976 7/11/2012 12:20PM

    You Rock! Way to go!

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MASRITE 7/11/2012 10:39AM

    That is hot to run in. Don't know how you do it, but, you are strong!! great job on your time, too.

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IFDEEVARUNS2 7/11/2012 10:06AM

    Way to go! That heat is an energy sapper for me - drives my HR right up there. Well done.

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LAURIE5658 7/11/2012 9:51AM

    Vic, donchya just love it when a run just clicks? Great run, my friend!

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MARATHONDAD 7/11/2012 9:10AM

    great job running in heat buddy keep it up!!!!!

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SKINNYPOWELL1 7/11/2012 8:44AM

    You are such a super emoticon. And you are running in the heat, that's awesome. I appreciate your support on my blog yesterday, about running in the heat. It's something I'm getting used to and you set such a fine example, thanks for that. You ROCK !!!!!!!!!!!!!!!!!!!!

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Embrace The Heat!

Tuesday, July 10, 2012


Embrace the heat.

Or, you could go watch TV in your air conditioned home and wish you were a runner.




  
  Member Comments About This Blog Post:

DORAL33178 7/10/2012 11:47PM

    Well spoken words. Enjoy your a/c Vic, you are working up a sweat out there.

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RHONDALYN10 7/10/2012 2:35PM

    Love it!

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POWERAUER 7/10/2012 1:33PM

    Thank you for this!

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BUTTERFLY-1976 7/10/2012 12:46PM

    Have you ever tried aqua running in the pool? It could be a good alternative if it gets too hot & unbearable.

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LAURIE5658 7/10/2012 12:16PM

    And if it's too hot...get up EARLY and run when its cooler!

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Long Run Modifications Are In Order

Saturday, July 07, 2012

Well, I did my 16 long slow miles today, the humidity was through the roof, but only got to 85 degrees before I finished. 16.03 M to be exact.

At the completion of the run, I had severe leg cramps. Even after icing down, and massaging, the cramps continued. I took ibuprofen and had an ounce of blackstrap molasses, for the potassium rush. I feel better now, but it was fairly painful for a while there.

This was a very difficult run for me. My pace was slow and I lacked energy throughout the run. The only thing keeping me going was will power, and as it turned out, I should have "listened to my body" and not done 16 miles today. But who's to say when the body is lying? So, I toughed it out and finished.

I drank huge amounts of water and gatorade, and ate well, so I am confident I met my intake needs on this run. But this 65 year old body apparently had not yet recovered from last weeks 15 mile run and the earlier runs this week.

Trial and error, that's what the long runs are for, right?

I am going to officially start my marathon training this week and for that reason, I will necessarily be cutting my mileage anyway. But now I know, as the long runs get longer, like 15, 16 and 17 miles I will not do them every week simultaneously, but rather, do 15 one week, then 9 or 10, then 16 then 9 or 10, and so on. Hopefully that will allow more recovery time.

But, hey! I am damn proud to have done another "longest run so far" today, even though I paid a price. I learned something today, and it was a big win for me, all around.

Thanks for following my progress. Spark people are the best, you all encourage me to do better and improve on every run.

Have a great day!




  
  Member Comments About This Blog Post:

ONMYMEDS 7/14/2012 12:28PM

    When I was training for my marathon I became addicted to the long runs. Granted, some runs are going to be better than others, but that is the case even with the shorter runs. Anyway, to my surprise, even though I have completed my marathon and am not currently training for another, I still look forward to running long on weekends. Without the pressure of training for a particular event, they are even more enjoyable. Depending on the weather, I still do 13 to 16 mile runs on the weekends if I haven't signed up for a race.

I used Higdons training plan for my marathon but I always adjusted my midweek schedule to make sure I had enough left for my long runs. His plan DOES include cutting back on some of the long runs and I followed that to the letter. It did seem to help.

As those runs get longer, hydration gets more important. I used both water and gatorade during my long runs just as it sounds like you are doing. I also experimented with different gel packs. I tried some of the chews, but discovered that I can't really chew and run at the same time. Ha, sounds like a joke, but seriously, I just can't seem to keep my breath while I'm chewing. The gels worked for me. I particularly like the GU Roctane gel packs. There are tons of flavors, some better than others. I like the chocolate/raspberry. If you do gels, remember to wash them down with water.

Good luck on your "official" training. i enjoyed the training as much as the event itself. I'm sure you will too.

Power to the old coots!!!

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IFDEEVARUNS2 7/11/2012 10:08AM

    That's the ticket: you need to recover before imposing another longer run on your body. It works. emoticon

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BUTTERFLY-1976 7/9/2012 12:53PM

    Congrats on another longest run ran. That's awesome, You should be so proud.

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POWERAUER 7/8/2012 11:57AM

    WOO-HOO! 16 miles is a victory in itself and in this heat and your . . .we'll say maturity . . .I'm even more impressed.

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MASRITE 7/8/2012 11:51AM

    I'm not 65 and I don't know if I could handle 16 miles. Congrats on an amazing accomplishment. And, I think you're smart for switching off on your long runs when you start the training. Good luck!!

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KIMBERLANG 7/7/2012 11:34PM

    i hope to be able to run 16 miles at 65. congrats

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DORAL33178 7/7/2012 8:04PM

    Hard runs are the best runs. You do a lot of good productive thinking on them. Awesome job on getting in another marathon training run. The weather is brutal here in Florida lately so I know how challenging your long runs can get.

Keep making it happen....at your pace!!!

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PIXIEMOM13 7/7/2012 4:30PM

    Add me to the list of impressed folks!

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TRAVELGRRL 7/7/2012 4:06PM

    Wow! Trial and error is right. You really need to be proud of yourself!!! You are rocking it!

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CAROLJEAN64 7/7/2012 2:34PM

    I am soooooooo impressed.

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MARATHONDAD 7/7/2012 2:07PM

    hey buddy I was having the same problem and my friend who does ironman told me I was loosing too much sodium and to take salt pills. it worked it was a blessing. maybe give it a try hope it works out for u

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LAURIE5658 7/7/2012 12:40PM

    You need to be dang proud of what you accomplished! My original marathon training plan had no cutback weeks and are very wise marathoner reworked my plan to include every other week 6 mile cutback week runs. I have to tell you that I am one very happy camper too. Please try the cutback weeks and see if that improves your long runs. I bet it does!

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The heat is on.

Thursday, July 05, 2012

Today I didn't get an early start on my run. I was visiting with DD and grandkids overnight and didn't get home until around noon today.

Once we got back here it was already 85 degrees, but I wasn't going to miss my run. So I got ready and headed out as soon as I could.

I only ran 4.3 miles today, but it was 95 degrees by the time I finished. Surprisingly, I wasn't feeling too bad about my effort today. Probably the humidity being only 50 percent helped a lot. Usually it is much higher. Still 95 degrees is pretty dang hot and I did okay.

I give myself a big woohoo for today's run.

Take care, and have a great day.

  
  Member Comments About This Blog Post:

TIMOTHYNOHE 7/5/2012 10:45PM

    Even on my long run days, if it gets hot and I finish 3 miles, I be good. Today was not a run day. Tomorrow is and they are calling for near 100 again. I have my alarm set for 5:00. I have a head lamp and a reflective vest. I have a course that passes by the house every 3-4 miles.

That last is important in bad weather. I ignored its utility last October during the plastering of snow we got and I was hypothermic after 8 miles. The last 3/4 to get home was agony.

Last week, I did not ignore it and quit after 7.3 miles rather than foolishly try to finish 13.

Comment edited on: 7/5/2012 10:45:51 PM

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MASRITE 7/5/2012 8:51PM

    I'm giving you a big emoticon, too. You deserve it after that run. Wow, 95 degrees and you ran. Don't know if I could do that!!

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DORAL33178 7/5/2012 8:04PM

    Vic, I know that feeling when no matter how hot it is, you are ready to get out there and get your run in. It is a brutal run, but very rewarding to come home and enjoy the a/c when the run is done. No matter what the weather is for your marathon, you will be ready for it.


Happy running. emoticon

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KELSEY54 7/5/2012 6:42PM

    I give you a whoo hoo too! We are 85 right now with a really high humidity.

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BUTTERFLY-1976 7/5/2012 3:13PM

    WOOHOO!!!!

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SKINNYPOWELL1 7/5/2012 2:09PM

    Hydrate, hydrate, hydrate and hydrate some more. Good for you on getting it done, just be careful, the heat effects will sneak up on you. You are such a super emoticon.

I've been quite the sissy lately, the heat is keeping me inside. Early morning run for tomorrow starting at 0430 - going for 13 miles bfore the sun comes up, hoping for low humidity.

Comment edited on: 7/5/2012 2:10:05 PM

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I need solid food for my long runs.

Saturday, June 30, 2012

Woke up early this morning for my longest run ever. It was 6:30 when I got up. I didn't feel like running this early, but I wanted to get started before it got really hot. Weatherman said high 90s today.

I had a cup of coffee and an 8 oz glass of Creatine supplement, which has 200 calories and 43G of carbs. I carried 20z of Gatorade Perform series 02 Sports drink in my fanny pack - 130 calories in that.

I started very slowly, walking and jogging half and half for one mile to warm up. Then increased two minutes to one minute run/walk, for another mile, then about 3/1 thereafter. It was only 76 degrees but the humidity was through the roof and I was soon soaked with perspiration, and not feeling very energetic, even with the very slow start. I just didn't have the energy today, but I kept going running and walking.

I hydrated every mile, because I was perspiring so much, three large gulps every mile. There were water stops available along the run, so I filled my containers a couple of times. I know I was getting plenty of water.

So, I do an 8.5 mile loop back to the house, check in with DW and grab more Gatorade, eat a banana and 2 fig newtons. I grabbed a caffeine strip too, in case I needed a boost at the end.

At this point I was really burnt out and told the DW that I was not feeling well but was going to push on. If I got too tired, I would return early and not complete the 15 miles I had scheduled. I was pretty disappointed in myself, and the doubt about finishing a marathon flooded back in my head. I thought "all that training and I am still having a hard time in the heat".

I thought about my strength training and bike riding... maybe I was training too hard. I did an hour of ST yesterday, and a very slow 3 mile bike ride with my granddaughter - so you know that was a slow ride.

Maybe I am just too old for this stuff.

So, after my 5 minute break at the house, I start off again. No energy and a bad attitude. Then I realize I am doing okay, not exhausted like just a few minutes ago. My legs and feet hurt, but my mood has vastly improved. Maybe it was the food I just ate? I'm thinking, wow, if I keep up this way, I can do the 15 miles today. My energy comes back, still sore and achy, but the head is clear and determined to endure the pounding and I find I'm doing longer running and less walking. Hey, I have a negative split going.

I continue on my regular route, I only have 5 more miles to go and I feel pretty good, so I up the walk run ration to one mile running and 1 minute walkiing and continue on. Believe me, I know I look pretty bad, and am shuffling along like an old man, but I'm running better than before.

This is what these long runs are for - finding your way to achieve endurance. What suits you as an individual. I found that I needed the extra solid food at that 8.5 mile point. My mood and energy level were greatly improved by taking in solid food. I had the hydration down, but not the food. I am learning endurance.

Today was new territory for me. My longest run ever - 15.44 miles according to my Timex Global Trainer Triathlon GPS watch. My pace stunk, but I finished.

Now if I can just remember my lesson learned today. The mind will fool me. It will tell me "stop, you are an old man and can't do this" "stop, 15 miles is too much, just do the 8.5 miles and be content with it". No, I will remember not to listen to the negativity in my head, and continue to trust my training and push through until I find a way to finish.

Thanks for reading. Have a great day.

  
  Member Comments About This Blog Post:

MBSHAZZER 7/4/2012 5:26PM

    Great job! Part of training is figuring out what works and what doesn't! Better to work it out when home is close by. Also, getting practice with early morning long runs is good as most marathons start pretty early.

Enjoy your training!

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BUTTERFLY-1976 7/1/2012 4:07PM

    Awesome job Vic. It may have taken longer than you hoped, but you didn't give up & you finished & finished strong!! Good job on not listening to that voice in your head telling you you are to old. Your not & you can do this. emoticon

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MASRITE 7/1/2012 12:58AM

    Wow, that was some run you did. Great that you persevered and finished your scheduled 15 miles. And yes, learn from those mistakes/lessons!!

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KIMBERLANG 6/30/2012 11:21PM

    i have to have solids also i learned that the hard way. congrats on finishing more than your goal

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DORAL33178 6/30/2012 3:54PM

    Hi Vic. You are doing great. Running in the heat down here is very different from running up north, in the heat. Florida's humidity can zap your energy very quickly. My longest run was my half back in March, but the one thing I did that worked for me was to eat a little more the night before. You have plenty of time to find out what works for you and you will.

It took a little longer than you thought it would.....but you got your long run in. emoticon



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LAURIE5658 6/30/2012 1:27PM

    Vic, you are now running distances new to me and I am learning from you. Awesome job and keep moving forward!

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