Monday, May 10, 2010
Tuesday, April 27, 2010
Bull Run Run 50 Miler
Wow! I can't believe I ran 50 miles.
Friday afternoon, Brian, Sam and Justin met me New Stanton and we drove to Clifton, VA, about a 5 hour drive. Thank goodness for Brian's GPS or we would have been lost.
Arrived a little before the briefing. There were quite a few folks from the Pittsburgh area there. After the briefing, we checked in to the hotel and then out for dinner.
Up at 4:00 am and at the race site by 5:30 am. A lot of folks already there. I was just glad to get this "over with". I had not idea if I could actually do this. My training had been hit or miss over the last few months.
6:30 am the race began. First there is about 3/4 mile loop to break the crowd up before heading into the woods. Once into the woods, it was down hill toward the river and the Blue Bells. Lots of friendly banter going on between folks. Following the trail along the river there were both wide trail and rocky narrow areas. This trail is absolutely beautiful. I pretty much stayed with Brian for the first 6 miles when he started moving ahead. I had just left the first aid station when the leader was coming back to it for the second time. Running up the trail as others were running back was new and interesting. Negotiating who took the dry parts and who took the mud was part of the challenge. Ironically, on one relatively flat section of the trail, I tripped and fell on roots under the leaves. Not once, but twice. Once on the way out and again on the way back. Probably within 25 feet of the same spot. What are the chances of that? I hit fairly hard. Big bruise on shoulder.
Around mile 12, I noticed that my calves were getting very tight. In the rush of the race, I had forgotten to take my electrolyte tablets. Let the cramping begin.
I also noticed that I was getting hot spots from the new trail socks. These were supposed to be very good socks but I was getting blisters already. I was getting worried that I was slowing down too much because so many people were passing me with the tight calves.
Up a 1/2 mile hill to Mile 16 and the starting area, Hemlock, and where we had our drop bags. Thank goodness because I changed socks to REI pair. They were great the rest of the run. No blisters. I also realized that my time into the Hemlock wasn't too bad. I was under a 13 minute pace, so I felt better about how I was doing.
Back out on the trail, the runners had really thinned out. I just kept on moving. Again, being on the trail was really very nice. This was really a beautiful trail system. My focus was just getting from one aid station to the next. I wanted to just get to Wolf Shoals, 26.1 mile point so that I was over half way and into mileage I've never done before. I ran with James for a while, just needing someone to talk with. This was Jame's 10th Bull Run Run. He was 65 years old and didn't look it at all. I asked him a lot of questions. My main concern was whether I was on pace to make the cut offs or not. He seemed to think we were.
After Wolf Shoals, James took off and I could stick with him. At some point, I'm not sure when, I either mis-read my watch or my pace card and I honestly thought that I was going miss the cut-off. At that point, having gone that far, exhausted, and realizing that I wasn't going to make it, I nearly started to cry. How could I have gotten so far behind? I wasn't until a bit later, when I rechecked my watch and pace card, that I realize I was actually an hour ahead of the cut offs. That helped a lot.
From mile 12 to Fountainhead aid station, I was struggling with cramps in my calves. I was taking S-Caps and Gatorade but it didn't seem to help. Arriving into Fountainhead, I was actually pretty excited, having gotten this far, 28 miles. Thank goodness Rick Conroy was there with our drop bags. I asked him for my coconut water to try it out. It was like a shot of adrenalin. While I was still tight, my cramps disappeared for at least the next hour. Really amazing. Was it real or was it the placebo effect, I don't know, but it worked. Rick's other piece of advise was that I needed to pee more frequently. I didn't really feel the need but he suggested that it was part of getting my electrolytes balanced again. So once back in the woods, I forced my self to do that whenever I could.
Again, it was just one aid station to the next. Since they were all around 4-5 miles, it broke the trail into chunks. Above all, I just kept moving. Running when I could, walking when I had to. Just don't stop.
In the Do Loop, it was very nice but not too many others with me. Lots of up and down, small but steep hills. Do Loop in was 32 miles and there were people dropping out there. I just kept moving forward. I don't know at what point it was but I realized I was going to make it, barring any disasters or illness. That again was a huge boost. I was going to make it!
Again, back at Fountainhead, Rick was there and gave me my second coconut water. This time, it didn't seem to help as much. I also put two Nuun tablets in my water bottle, cause I couldn't drink Gatorade any more. Big mistake. The stuff was almost undrinkable. I needed water pretty badly. So I had to slug it out through to the next aid station for water. I traded places with a couple of other runners, back and forth, as we did the last 12 miles. One guy I spent a lot of time with was Keith. He was from the area and ironically, he didn't think the trail was all that good. I told him that he should see what I normally had to run on. This trail was fantastic. Wide, open and relatively smooth. Keith was also running Boston in a week.
Finally, we slugged out the last few miles. The last 5 were definitely the hardest. It just seemed to take forever. Keith kept saying that we missed the turn to the finish and kept telling him it was a few more miles ahead. Finally, we were back to the last 1/2 mile hill up to the finish. It was an unbelievable feeling to have finished this. Brian and Sam were there waiting for me. Met a few of the others I met along the way. I was starting to get chills really bad so I walked back to Brian's car for my phone and dry clothes. I texted everyone that I completed it. What a great feeling. Amazingly, I didn't have one blister, sore knee, ankle or hip. I was still getting cramps but otherwise felt great. Interesting, I noticed that I couldn't stop moving that evening. I had to keep walking or moving around. I don't know if it was the adrenalin or whatever, but I had to keep moving. What an absolutely great event.
Friday afternoon, Brian, Sam and Justin met me New Stanton and we drove to Clifton, VA, about a 5 hour drive. Thank goodness for Brian's GPS or we would have been lost.
Arrived a little before the briefing. There were quite a few folks from the Pittsburgh area there. After the briefing, we checked in to the hotel and then out for dinner.
Up at 4:00 am and at the race site by 5:30 am. A lot of folks already there. I was just glad to get this "over with". I had not idea if I could actually do this. My training had been hit or miss over the last few months.
6:30 am the race began. First there is about 3/4 mile loop to break the crowd up before heading into the woods. Once into the woods, it was down hill toward the river and the Blue Bells. Lots of friendly banter going on between folks. Following the trail along the river there were both wide trail and rocky narrow areas. This trail is absolutely beautiful. I pretty much stayed with Brian for the first 6 miles when he started moving ahead. I had just left the first aid station when the leader was coming back to it for the second time. Running up the trail as others were running back was new and interesting. Negotiating who took the dry parts and who took the mud was part of the challenge. Ironically, on one relatively flat section of the trail, I tripped and fell on roots under the leaves. Not once, but twice. Once on the way out and again on the way back. Probably within 25 feet of the same spot. What are the chances of that? I hit fairly hard. Big bruise on shoulder.
Around mile 12, I noticed that my calves were getting very tight. In the rush of the race, I had forgotten to take my electrolyte tablets. Let the cramping begin.
I also noticed that I was getting hot spots from the new trail socks. These were supposed to be very good socks but I was getting blisters already. I was getting worried that I was slowing down too much because so many people were passing me with the tight calves.
Up a 1/2 mile hill to Mile 16 and the starting area, Hemlock, and where we had our drop bags. Thank goodness because I changed socks to REI pair. They were great the rest of the run. No blisters. I also realized that my time into the Hemlock wasn't too bad. I was under a 13 minute pace, so I felt better about how I was doing.
Back out on the trail, the runners had really thinned out. I just kept on moving. Again, being on the trail was really very nice. This was really a beautiful trail system. My focus was just getting from one aid station to the next. I wanted to just get to Wolf Shoals, 26.1 mile point so that I was over half way and into mileage I've never done before. I ran with James for a while, just needing someone to talk with. This was Jame's 10th Bull Run Run. He was 65 years old and didn't look it at all. I asked him a lot of questions. My main concern was whether I was on pace to make the cut offs or not. He seemed to think we were.
After Wolf Shoals, James took off and I could stick with him. At some point, I'm not sure when, I either mis-read my watch or my pace card and I honestly thought that I was going miss the cut-off. At that point, having gone that far, exhausted, and realizing that I wasn't going to make it, I nearly started to cry. How could I have gotten so far behind? I wasn't until a bit later, when I rechecked my watch and pace card, that I realize I was actually an hour ahead of the cut offs. That helped a lot.
From mile 12 to Fountainhead aid station, I was struggling with cramps in my calves. I was taking S-Caps and Gatorade but it didn't seem to help. Arriving into Fountainhead, I was actually pretty excited, having gotten this far, 28 miles. Thank goodness Rick Conroy was there with our drop bags. I asked him for my coconut water to try it out. It was like a shot of adrenalin. While I was still tight, my cramps disappeared for at least the next hour. Really amazing. Was it real or was it the placebo effect, I don't know, but it worked. Rick's other piece of advise was that I needed to pee more frequently. I didn't really feel the need but he suggested that it was part of getting my electrolytes balanced again. So once back in the woods, I forced my self to do that whenever I could.
Again, it was just one aid station to the next. Since they were all around 4-5 miles, it broke the trail into chunks. Above all, I just kept moving. Running when I could, walking when I had to. Just don't stop.
In the Do Loop, it was very nice but not too many others with me. Lots of up and down, small but steep hills. Do Loop in was 32 miles and there were people dropping out there. I just kept moving forward. I don't know at what point it was but I realized I was going to make it, barring any disasters or illness. That again was a huge boost. I was going to make it!
Again, back at Fountainhead, Rick was there and gave me my second coconut water. This time, it didn't seem to help as much. I also put two Nuun tablets in my water bottle, cause I couldn't drink Gatorade any more. Big mistake. The stuff was almost undrinkable. I needed water pretty badly. So I had to slug it out through to the next aid station for water. I traded places with a couple of other runners, back and forth, as we did the last 12 miles. One guy I spent a lot of time with was Keith. He was from the area and ironically, he didn't think the trail was all that good. I told him that he should see what I normally had to run on. This trail was fantastic. Wide, open and relatively smooth. Keith was also running Boston in a week.
Finally, we slugged out the last few miles. The last 5 were definitely the hardest. It just seemed to take forever. Keith kept saying that we missed the turn to the finish and kept telling him it was a few more miles ahead. Finally, we were back to the last 1/2 mile hill up to the finish. It was an unbelievable feeling to have finished this. Brian and Sam were there waiting for me. Met a few of the others I met along the way. I was starting to get chills really bad so I walked back to Brian's car for my phone and dry clothes. I texted everyone that I completed it. What a great feeling. Amazingly, I didn't have one blister, sore knee, ankle or hip. I was still getting cramps but otherwise felt great. Interesting, I noticed that I couldn't stop moving that evening. I had to keep walking or moving around. I don't know if it was the adrenalin or whatever, but I had to keep moving. What an absolutely great event.
Saturday, February 20, 2010
The Best Natural Fuel for Runners
By Matthew Kadey, R.D.
Before sports drinks, bars and neon GU became race day staples, athletes tapped the produce, bread and dairy aisles for a competitive edge. Sure, sports supplements are convenient, but real food can be just as beneficial--pre-, mid- and post-workout--to power your stride and speed recovery. In fact, eating the right edibles is like flipping a switch that tells your body to run harder, faster and longer. If you find yourself unsure about what the best options are, here's an arsenal of natural fuel choices distilled from top sports dietitians.
Time Zone: 3 to 4 hours pre-run
Need to know: A study in the International Journal of Sports Nutrition and Exercise Metabolism suggests that consuming a low glycemic meal three hours prior to a run will give you better endurance than those who consumed a high glycemic meal. The Glycemic Index refers to the rate at which foods cause blood sugar to rise after you eat them. Those that cause a slow rise increase fat burning during exercise, preventing performance-sapping drops in blood glucose and muscle carbohydrate stores.
Eat this: Oatmeal topped with walnuts and hard-boiled egg.
How come: The slow-releasing carbs in whole-grain oatmeal will provide an energy source during exercise, says Leslie Bonci, RD, a runner and director of sports nutrition at the University of Pittsburgh Medical Center. Whole grains such as brown rice and old-fashioned oats have a lower glycemic index than processed carbohydrates like white rice and refined pasta. "The protein from the egg and the fat in walnuts slows digestion, which lowers the glycemic index of the meal further," Bonci says.
Brownie points: A 2009 Journal of Nutrition study reported that women with higher intakes of nutrient-packed whole grains have lower amounts of total body and abdominal fat.
Other eats: Whole-grain waffle spread with peanut butter, whole wheat bagel with cream cheese, brown rice and beans, whole-grain pasta with chicken.
Time Zone: 15 to 60 minutes pre-run
Need to know: Researchers from Greece discovered that runners who consumed simple carbohydrates 15 minutes before using a treadmill were able to run 13 percent longer than subjects who took in nothing. "Fast digesting carbohydrates that are low in fiber provide working muscles with a quick influx of carbohydrate energy so you can run farther," says Bonci, adding, "A small snack before a run also helps stave off hunger during exercise."
Eat this: Low-fat yogurt with a handful of raisins.
How come: San Diego State University researchers found those who consumed the same amount of quick-digesting carbohydrates from raisins or a sports gel 45 minutes prior to endurance exercise experienced a similar benefit to performance. Soft yogurt is a smart choice if you suffer race day butterflies. Plus, a little bit of protein before activity speeds post-exercise muscle recovery, according to several studies.
Brownie points: According to a 2008 British Journal of Sports Medicine report, distance runners who ingested daily doses of probiotic bacteria, similar to that found in yogurt, fell sick half as often as a group taking a placebo.
Other eats: Apple or other fruit, rice cake with apple butter, crackers with almond butter, dried apricots, pretzels, small wrap with cream cheese.
Time Zone: During a run
Need to know: A study by the journal Medicine and Science in Sports and Exercise suggests that consuming carbohydrates during a workout will give you greater pleasure with exercise and lower perceived exertion. Consuming carbs during a run keeps blood glucose and muscle glycogen levels up, making exercise seem easier and delaying fatigue, says Kathleen Farrell, a sports dietitian at the Boulder Center for Sports Medicine. "Typically, benefits occur only when exercising for longer than an hour and at least 30 grams of carbohydrates are consumed each hour," Farrell explains.
Eat this: Honey.
How come: Honey has been found to be just as effective at improving performance during prolonged exercise as gels and other sugar sources. "The simple carbohydrates in honey get into your system quickly to fuel muscles," Farrell says. Try pouring honey in a gel flask and diluting it with a bit of water for easy access during runs. Farrell stresses the importance of testing foods during training to gauge how your stomach will handle it on race day. "And drink 4 to 8 ounces of water every 15 minutes along with the food," she recommends.
Brownie points: According to a 2009 study in the Journal of the American Dietetic Association, honey has more antioxidant activity than refined sugar. Antioxidants may help speed muscle recovery and fight certain cancers.
Other eats: Molasses, dried fruits, candy (Twizzlers, gummy bears), Fig Newtons, pretzels.
Time Zone: 15 to 60 minutes post-run
Need to know: As soon as possible following a run, consume carbohydrates to replace muscle glycogen stores and protein to attenuate muscle damage, says Jackie Dikos, RD, a dietitian who competed in the Beijing Olympic marathon trials. Consuming the right foods shortly after exercise also prevents a drop in the immune system. "Ideally, aim for a 4-to-1 carbohydrate-protein ratio to maximize recovery," Dikos says.
Eat this: Cereal with milk and sliced banana.
How come: A 2009 University of Texas study discovered that eating cereal and nonfat milk immediately following 2 hours of aerobic exercise was just as effective at stimulating muscle glycogen and protein synthesis as a carbohydrate-electrolyte sports drink. "This makes perfect sense because cereal provides lots of carbs and low-fat milk is a source of quality muscle repairing protein," says Dikos. "Appetite can wane after a hard run, so familiar foods like cereal and milk are useful," she adds. Bananas are high in potassium, which is lost in sweat during running.
Brownie points: Milk has calcium and vitamin D to protect against stress fractures. Vegetarians can use fortified soy or hemp milk.
Other eats: Cottage cheese with pineapple and honey, ricotta cheese spread on English muffins, pancakes topped with yogurt and maple syrup, cold chicken pasta salad.
Before sports drinks, bars and neon GU became race day staples, athletes tapped the produce, bread and dairy aisles for a competitive edge. Sure, sports supplements are convenient, but real food can be just as beneficial--pre-, mid- and post-workout--to power your stride and speed recovery. In fact, eating the right edibles is like flipping a switch that tells your body to run harder, faster and longer. If you find yourself unsure about what the best options are, here's an arsenal of natural fuel choices distilled from top sports dietitians.
Time Zone: 3 to 4 hours pre-run
Need to know: A study in the International Journal of Sports Nutrition and Exercise Metabolism suggests that consuming a low glycemic meal three hours prior to a run will give you better endurance than those who consumed a high glycemic meal. The Glycemic Index refers to the rate at which foods cause blood sugar to rise after you eat them. Those that cause a slow rise increase fat burning during exercise, preventing performance-sapping drops in blood glucose and muscle carbohydrate stores.
Eat this: Oatmeal topped with walnuts and hard-boiled egg.
How come: The slow-releasing carbs in whole-grain oatmeal will provide an energy source during exercise, says Leslie Bonci, RD, a runner and director of sports nutrition at the University of Pittsburgh Medical Center. Whole grains such as brown rice and old-fashioned oats have a lower glycemic index than processed carbohydrates like white rice and refined pasta. "The protein from the egg and the fat in walnuts slows digestion, which lowers the glycemic index of the meal further," Bonci says.
Brownie points: A 2009 Journal of Nutrition study reported that women with higher intakes of nutrient-packed whole grains have lower amounts of total body and abdominal fat.
Other eats: Whole-grain waffle spread with peanut butter, whole wheat bagel with cream cheese, brown rice and beans, whole-grain pasta with chicken.
Time Zone: 15 to 60 minutes pre-run
Need to know: Researchers from Greece discovered that runners who consumed simple carbohydrates 15 minutes before using a treadmill were able to run 13 percent longer than subjects who took in nothing. "Fast digesting carbohydrates that are low in fiber provide working muscles with a quick influx of carbohydrate energy so you can run farther," says Bonci, adding, "A small snack before a run also helps stave off hunger during exercise."
Eat this: Low-fat yogurt with a handful of raisins.
How come: San Diego State University researchers found those who consumed the same amount of quick-digesting carbohydrates from raisins or a sports gel 45 minutes prior to endurance exercise experienced a similar benefit to performance. Soft yogurt is a smart choice if you suffer race day butterflies. Plus, a little bit of protein before activity speeds post-exercise muscle recovery, according to several studies.
Brownie points: According to a 2008 British Journal of Sports Medicine report, distance runners who ingested daily doses of probiotic bacteria, similar to that found in yogurt, fell sick half as often as a group taking a placebo.
Other eats: Apple or other fruit, rice cake with apple butter, crackers with almond butter, dried apricots, pretzels, small wrap with cream cheese.
Time Zone: During a run
Need to know: A study by the journal Medicine and Science in Sports and Exercise suggests that consuming carbohydrates during a workout will give you greater pleasure with exercise and lower perceived exertion. Consuming carbs during a run keeps blood glucose and muscle glycogen levels up, making exercise seem easier and delaying fatigue, says Kathleen Farrell, a sports dietitian at the Boulder Center for Sports Medicine. "Typically, benefits occur only when exercising for longer than an hour and at least 30 grams of carbohydrates are consumed each hour," Farrell explains.
Eat this: Honey.
How come: Honey has been found to be just as effective at improving performance during prolonged exercise as gels and other sugar sources. "The simple carbohydrates in honey get into your system quickly to fuel muscles," Farrell says. Try pouring honey in a gel flask and diluting it with a bit of water for easy access during runs. Farrell stresses the importance of testing foods during training to gauge how your stomach will handle it on race day. "And drink 4 to 8 ounces of water every 15 minutes along with the food," she recommends.
Brownie points: According to a 2009 study in the Journal of the American Dietetic Association, honey has more antioxidant activity than refined sugar. Antioxidants may help speed muscle recovery and fight certain cancers.
Other eats: Molasses, dried fruits, candy (Twizzlers, gummy bears), Fig Newtons, pretzels.
Time Zone: 15 to 60 minutes post-run
Need to know: As soon as possible following a run, consume carbohydrates to replace muscle glycogen stores and protein to attenuate muscle damage, says Jackie Dikos, RD, a dietitian who competed in the Beijing Olympic marathon trials. Consuming the right foods shortly after exercise also prevents a drop in the immune system. "Ideally, aim for a 4-to-1 carbohydrate-protein ratio to maximize recovery," Dikos says.
Eat this: Cereal with milk and sliced banana.
How come: A 2009 University of Texas study discovered that eating cereal and nonfat milk immediately following 2 hours of aerobic exercise was just as effective at stimulating muscle glycogen and protein synthesis as a carbohydrate-electrolyte sports drink. "This makes perfect sense because cereal provides lots of carbs and low-fat milk is a source of quality muscle repairing protein," says Dikos. "Appetite can wane after a hard run, so familiar foods like cereal and milk are useful," she adds. Bananas are high in potassium, which is lost in sweat during running.
Brownie points: Milk has calcium and vitamin D to protect against stress fractures. Vegetarians can use fortified soy or hemp milk.
Other eats: Cottage cheese with pineapple and honey, ricotta cheese spread on English muffins, pancakes topped with yogurt and maple syrup, cold chicken pasta salad.
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