Elaine's Awesome Start to 2012 Group! - Closed! (Page 10)

reecealan - 2012-01-19 12:34 PM Running a HM Saturday. Wasn't planned peer-pressed by my so called friends. Supposed to be hilly and mean dog along the way. Looks like ill get some speed work in

Fun! Enjoy!

Tonight will be a slow run with the dogs 2.5 to 3 mile run.

Tomorrow I want to do a longer run (for me) which would be around 5 or 6 miles.

Saturday is work on my honey-do list, so most likely no workouts

Sunday I plan on a bike ride most likely around 35 to 40 miles.

All that will lead into next week which is supposed to be a recovery week. Its hard to believe that I am 7 weeks into my 20 week plan of my HIM. So far I am on par with my running. Build up has been slow and consistent (keeping in mind that two months ago I hated running).  My peak running miles will be 13 two weeks prior to the event and then taper from there. I am behind on my cycling and swimming, but I feel confident that I can build the bike miles faster once the weather improves.

I have a question for my long distance running friends.

The longest run I have done so far is 7 miles. Next week is a recovery week and the week after I continue to build up. During my 6 and 7 mile runs thus far, I have not taken any water or nutrition. I am sure that an hour of exercise without them is probably not good but since I am not pushing too hard, I felt OK going without. As I build up to the 13 mile goal, what should I consider taking with me and what are the best options for fuel belts etc.

Thanks,

Here's my long-winded answer...

I built up to 10k distance in the summer of 2010. I bought a fuel belt (got amphipod, have learned that I like Nathan a LOT better). I was doing a lot of runs during lunch. So, Florida summer + 5 miler run at noon = need water! Eventually, wearing the thing really started to bother me. I started just running up to 6 miles without water - but being sure to be hydrated BEFORE I ran. 

I trained for a weekend of 4 running races that was in January 2011. I ditched the fuel belt for longer runs. I'm lucky that I have a water fountain about 1.6 miles from my front door if I run a certain route, and 2 miles if I run a different way. I've become dependent on them. I think I peaked around 14 miles for my long run, and on that one my sister just told me to bring a few bucks and buy water at the 7-11 or something if I wanted it. Brilliant!

Here's the kicker - if you want to take in any calories (like a gel) you really should follow it up with water.

Generally, for runs, I'll take in ~100 calories (1 gel, 3 Shot Bloks) around the one hour mark, then every 45 min after that. More than that and my stomach revolts against me.

On longer runs, I've either ran along the beach (showers fairly often that I can drink the water from) or I looped past my house every 4-5 miles and kept water on the front porch.

Long story short:

If you want a fuel belt, I recommend Nathan or Fuel Belt. But don't take my word for it. Try them on and jump around in the store

If you just want a few sips of water, plan your runs by a park with a water fountain (ideal) or gas station/store (still a good option).

To carry gels or whatever you like to eat, use pockets of your running shorts. If you need some sort of pouch, SPI belts and iFitness belts are ones that I like.

Great info and thanks for taking the time. One thing on your post that I have not thought about is the I have been running November, December and January so I need to keep in mind that the hotter months later in the year will require a very different plan even for my short runs.

Thanks again,

Great Job!

For anything over an hour I carry water and GU. I am attaching a picture of an Amphipod bottle that I use, and like a lot. GU just came out with a Peanut Butter flavor that rocks.

My plans are a 10K race tomorrow morning, which I hear has a hill in it that you can't run up! I'll see about that!

Then a 15 mile run with some friends on Sunday!

I would also like to fit in a bike ride.

I hope everyone has a fun and blessed weekend!

I think Elaine nailed the calorie intake and explaination.   Personally as long as I am under 1hr15 mins I will go without gels, and intake calories when I get home or back to the car.   I have also learned that during the summer months I run or bike the same route,  early in the summer I carry a few buck and by the attendants at the staition a drink when I go in.  I find later in the summer I swing in and they just let me fill up or grab a cup and go.  

have fun this weekend.  We are looking at a new house this weekend so training might be scarce.   Have fun.   

Welp. I was out for a week after getting a stomach virus last week and not being able to eat a real meal until Friday.

But I ran a 10k today and it was one of my better ones!!! Although luck had it I missed the turn for the finish line. So im running along AWAY from it like I think something is wrong here. Ended up detouring and hitting it from the opposite direction! had to come around and run back over to get my time!! But even with that the time was better than my last 10k 3 weeks ago so I'm happy!

I'm also realizing how important my nutrition is really going to be with me trying to incorporate all this new training. I think I eat good, im just not sure I actually eat enough. Considering a multi vitamin to add in there.

Also I kind of had a discussion about motivation with a friend and we determined that we are not competitive enough. We are just happy to finish but we don't think about actually winning anything. So Im going to use that to motivate me into staying consistent in my training. I know I can finish, but setting some serious goals will keep me focused on getting better with my finishes.

You don't even have to be competitive with others - just be competitive with yourself! Your 10k PR this weekend might not have placed you on the podium, but how good did it feel to run faster?

Vitamins can help if you're not sure you're getting what you need from your food. I take a generic one when I remember to take one.

So, group:

What tri-related event are you most looking forward to this year??

Congratulations on your 10K Michelle.  I think taking a multivitamin is a good idea.  I just get the inexpensive ones from Costco or Walmart.  I read somewhere that when you buy vitamins you want to make sure that a 3rd party organization he certified the purity of the product, USP or NSF.

Being more competitive is all up to you.  If you want to go for that podium that's great.  If not, that's great too.  This s/b/r stuff is about living a healty lifestyle.  The podium finishers aren't necessarily healthier than us, just faster   I am competitive and like competing but at 45 and only 3 1/2 years into this, I can only do so much.  One of the nice things about finishing up front is that you can see a lot of other people cross that finish line and that's part of the fun of races, for me anyhow.

Now that you can finish, you CAN look to finish faster next time, and the next time after that.

Keepitup buttercup!

#1  IMKS 70.3

#2  Kansas City Tri, now 5150 Series

Trycharleston in late April for me is the only planned event this year. It will be my second ever tri, and my first HIM. 

I will like to do at least two other events, but still up in the air mainly because of my schedule.

My hope is to build up without injury to April, then go into maintenance mode for a while. Then build again for another HIM late in the year.  Let's see.

Kansas Ironman 70.3