Running Doctor

http://www.runnersworld.com/article/0,7120,s6-242-301--13482-0,00.html?cm_mmc=nutrition-_-2010_05_06-_-nutrition-_-DIET%3a%20Digestive%20Issues

I will attempt to play "doctor" by collecting all of the factual (as factual as Google results are) data and opinions on problems during running such as "you need electrolytes to avoid cramping" and translate that into "cramping - possible electrolyte deficiency". Pretty easy, huh?
Muscle cramping, cessation of sweating, nausea - dehydration 

Muscle cramping and stomach discomfort - over-hydration and nutrient/electrolyte dilution in blood. The body can absorb 15-20 (27) oz of fluids per hour

Muscle cramping, weakness, nausea - especially in hot weather - lack of electrolytes (calcium, magnesium, potassium, sodium (in the form of sodium chloride), and manganese).

Fatigue - too much protein, causing an overabundance of amino-acids in the blood, which are converted to dioxide, water, and ammonia; while excess ammonia is toxic to the body; not enough protein (for 90min+ exercises), causing the body to use muscle as a protein source and increasing ammonia production. During endurance workouts 8-15% of consumed calories should come from protein, the rest from complex carbohydrates.

Burst of energy followed by fatigue, mood swings - too much simple sugar in diet causing an insulin spike followed by a crash.

Bloating, nausea - too much solid food during exercise stresses the body requiring additional energy for digestion.

Slow muscle recovery, weak immune system - not enough calories consumed to make up for energy required for training. During an endurance race the body's requirement is ~200-400 kcal per hour.

Irritability, restless sleep, elevated resting heart rate, inability to reach peak heart rate during training, fatigue several days in a row - over-training.

Links  
http://www.time-to-run.com/training/articles/10mistakes.htm

The Training Wall

Ever since the 9-miler in the rain on Sunday my 3 runs this week have been painful and dreadful, one after another. In fact, I didn't even make my full mileage on Wed and Thur, although I'm glad I even dragged myself outside.

...The 9-miler wasn't too intense, I don't think I pushed all that hard...
...I took care of myself after the rain so my immune system is all happy...
...I've been eating as I've been the week before, I've taken good care of hydrating myself for and after the runs, and gulping down the coconut water when I feel I may need it...
...My mileage didn't jump up drastically, in fact, I don't die at the end - I die at mile 2...

So what's the problem???

Ok, so excited to share this on the blog... but since we're on the topic.. it has been that wonderful time in a woman's life when she wants to rub her boyfriends face in his pee and eat a pickle. But that shouldn't have affected me on Thursday - I felt great in fact!
Maybe my body was weakened and too slow to recuperate from earlier runs this week.
Or maybe - the only other thing I can think of - I've been very sleep deprived. According to RunnersWorld this can have an enormous effect.

Running is as much physical as it is mental. Push yourself through too much pain - and you may kill the last bits of that excitement which got you into running to begin with. Rest too long - and you will lose the the training base that you've worked so hard to build up.

The key is knowing that you will be OK. Allow yourself to run slower, easier, shorter. Allow yourself to rest and taking care of your body rather than punishing it harder. And remember - what drives you is what will stop you. So allow yourself to enjoy running again, if you hit the training wall.

- Sleep more (!!!)
- Eat better
- Find a new route
- Bring a friend
- Do a race