04/25: 9mi - MB Wk13

PLAN: 9mi
RAN: 9mi @ 9:31-10:54*-9:26-9:42-9:50-9:50-9:35-9:30-9:30=9:40m/mi
LOC: Herrick Lake
EL: 6+

What a run! It drizzled the whole way back but I remembered that I actually really like running in the rain because I don't get overheated. But the occasional wind gusts made it slightly unpleasant. It was my first 9-mile, and I missed yesterday's run so I took it easy and didn't watch the pace at all during the run - worked out pretty good. I am glad that my body is getting used to the faster pace.
Warm-up was a little tough, I paused to stretch during the second mile, but compared to previous long runs - did not stop at all after that and was perfectly fine. No music today either - I'm learning to zone out my brain for longer durations of time.

I ran with CamelBak with diluted coconut juice - the taste really grew on me, and I feel like it really gives me those electrolytes I don't get with plain water.
Also, GPS in CamelBak seems to track *significantly* better than in the front waist pouch - it was pretty much right on course the whole time today, despite the thick clouds and rain.
I took the "long" routes on two out of three loops and had to run around the parking lot to get it up to 9mi. (I just didn't want to get stuck 3 miles out if it really started coming down!)

Electrolyte Replacement

Electrolyte Replacement

A great (but somewhat lengthy) article by Steve Born on this topic can be summarized as follows:

1. Electrolyte replacement during exercise is a necessary procedure that is also highly individual. We don't believe that adopting the "one size fits all" or "everything and the kitchen sink" approaches can adequately fulfill proper electrolyte replacement. Our philosophy is that because every person's electrolyte needs are different, it's important to provide a product that allows the athlete to tailor the dose according to their needs, needs that can only be found through experimentation in training.
2. The human body needs very minute amounts of sodium to function normally: 80-300mg, while the average athlete stores at least 8,000 mg of dietary sodium in tissues. Therefore, what is required is a low-sodium approach to electrolyte replacement that emphasizes a balance of essential minerals that cooperatively enhance the body's natural hormone and enzyme mechanics. In essence, we want to work with our body, not against it.
3. Steve promotes Endurolytes by Hammer Nutrition for their balance of: Calcium & Magnesium, Sodium & Potassium & Chloride; Manganese, B-6, and L-Tyrosine

*******************************************************************

Scott Dunlap is a Blogger neighbor who has a great post about Coconut water, which naturally contains a ton of potassium, magnesium and a small dose of sodium; among having other great health benefits. He recommends brands ONE (sold at Jewel and Whole Foods) and Zico (at Fruitful Yield stores in the Chicagoland area).


*******************************************************************

04/11: 8mi* - MB Wk11

PLAN: 8mi
RAN: 8mi @ 10m/mi
LOC: Herrick Lake
EL: 5+

What a run! I do have a cold, so I popped a Benadryl and an Advil just in case (I am totally against pills but I really needed to make these miles today).

I ran the course below backwards to make it more fun, starting at the DuPage FP Office building, and making a full circle around Herrick Lake; with one short water-stretch stop at 5mi:

It was cool for the run, windy at times but not bad. The run felt great! I was disappointed to find out my slow pace, and considering I would give the first 2/3rds of the course an EL of 4 I really need to start pushing the pace more on and stop saving myself for the last mile. Here is the detail as recorded via my ad-hoc GPS method and interpreted by TrailRunner:

Tracking my pace reveals the following:
10.0-10.5-10.5-11.0-10.0-break-10.5-9.5-9.5
I clearly remember what 9.5 pace felt like at the end of an 8-mile run and it did not feel like 9.5 :) But I have to remember to push myself - that's the only way to get faster. Eventually :)

********************************************
I tested out what it's like to run with a CamelBak today - something I'll definitely need for 8mi+ runs.
WIN. It worked really well! No chafing; the chest strap successfully prevented it from bouncing - (much better than a hip fanny pack!) I had it 1/2 full causing the water to slush but that did not cause any discomfort. In the future the only thing I would change is fill it up all the way; I used up all the water through my run while the extra weight will just be extra training. The little pocket is perfect for GPS storage, which means I will be tracking all my long runs!