Hydration Benefits for Runners

I ran across this in a couple of places, so I can’t reliably quote it, but I thought it was worth repeating here if your goal is not only to run faster, but to be a little healthier along the way.
WATER - 75% of Americans are chronically dehydrated. (Likely applies to half world pop.)

1. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
2. Even MILD dehydration will slow down one?s metabolism as much as 3%.
3. One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.
4. Lack of water, the #1 trigger of daytime fatigue.
5. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
6. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
7. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
   Are you drinking the amount of water you should every day?

Another Long Run

Today, I completed an 18 mile run today. After cocktails, dinner, and a charity event, where I managed to limit myself to 3 harty glases of wine, I was a bit concerned that there might be an adverse effect. There probably was.

I came in at 8:44 per mile. If I could keep this up for 26.2 miles I would be a mere 14 seconds per mile off a Boston Marathon qualifying pace for 45 year old males next year. That's the good news. The bad news is that I was sore about an hour later. Usually, when I am sore, the recovery time is long. That means slow runs and no progress for a longer time than I want.

Bob, the massage theapist, suggested I keep a couple of ice packs handy. I took his advice. It felt great keeping my knees iced down for 45 minutes. Later, I was pretty stiff, but the pain and stiffness seemed to dissipate much quicker than in the past. The verdict? Consider the ice pack.

So, ice is good, but why am I suseptible to joint pain and stiffness? I come back to our disicussion of hydration in my next post.

The First 10K - Building Speed

I waited a long time to do my first 10K. It was today's Fort Worth Runners Club - "Mercury 10K." It was a cool day and rain slowed things down a bit.

I followed the advice of my boss, Don who had run numerous marathons before back troubles put him to walking in his late 50's. He suggested that I force myself to come out slow for the first mile and then start picking. By that he meant for me to spot someone 100 or 200 yards ahead and try to be past him or her before the next mile. Just continue with this tactic after you pass each target.

This seems to work well for me. I cam in at 48:23 or a 7:48/mile pace. Still 10 minutes behind the winner, but I was more than satisfied. This felt better than my normal 1/3rd approach, but I am not sure. Food for thought.

The 20 Mile Run

Sunday I completed my first 20 mile run. It was long. Yes, it was hard. I did not feel too bad afterward. I stretched for quite a while after the run. Then the stiffness and exhaustion set in. The knees and the hips were stiff as can be. Then I just had to take a long nap. No real advice here other than, make sure you don't run out of fuel. Perhaps a good 30 minutes of stretching would have made a difference. Here are a couple of articles I found along the way:

http://www.athleticmindedtraveler.com/blog/?p=110

http://www.athleticmindedtraveler.com/blog/?p=116

What Can You Do to Improve Speed and Endurance for the Marathon: My 5 part plan

I am pleased with my endurance, but would like to be faster. I would like to be super-fast for my age group. While I know my large bone structure is unlikely to have me be super-fast, I want to see how fast I can get. It was just late June when I decided to train for my first marathon. The last time I tested myself was the 2005 Cowtown 5K where I ran 26:35, placing me at #32 among 40-44 year old men. Not so fast.

So, what can I do to get fast? Here’s my 5 part plan: (1) Build my endurance and distance, (2) Do speed work a couple of days per week, (3) Get much more flexible, (4) proper hydration and fueling for my runs, and (5) leverage sports massage after the big runs to help me recover faster. This plan is based on the far too much research, but it is still just a novice sort of theory. All that said, it seems to be working.

In July my paced runs were at a 9-10 minute mile pace. The best was a 5 mile paced run on 7/29 at a 9:01 pace. Saturday (10/7) I hit a new mark. My 5 mile paced run averages 7:58 per mile. I hope to bring that down to 7:30 in my first 10K race situation next Sunday. Here’s the by-mile results for a 5 mile paced run Saturday:

1 – 8:55
2 – 8:20
3 – 7:53
4 – 7:30
5 – 7:10

I try to do my runs in 1/3 segments getting faster at each phase. So, after nearly 4 months of serious running, I seem to be making more substantial progress. Much of the progress has been in just the last month. So, what had the most meaningful impact? Unfortunately, when you alter more than one variable in an experiment, you lose your chance of clearly defining cause an effect. I have recently been made a much more concerted effort to stretch. Not just before and after runs, but 2 other times during the day. I think this had more of an impact than the other things, but no way to tell for sure. What do you think?

Sports Massage to Help Your Running

So, as I prepare for my first 20 mile run, I feel it is a good time to make my first trip to a sports massage therapist. I have had a few massages, but those had been for relaxation given by a woman therapist with soothing music. This was different, and just what the doctor ordered. It is also a service that it more economical than the spa variety.

Here are the facts. In my case I went to see Bob at Southwest Sports Massage in Fort Worth. They change $50/hour or $25 for a half hour and they specialize in working with runners. They boast a number of hard core successful runners and marathoners as clients. They also work with many TCU athletes and other organized track teams. The first visit was $65, but there was plenty of education in the roughly 75 minute session.

My recommendation? It made me feel looser and lifted my spirit. It also gave me reassurance that I was on the right track and had no slightly hidden muscular issues. I would recommend that people getting serious about their running invest in a massage therapist. As for Southwest Sports massage, while I have no sports massage basis of comparison, I am a believer. I will return Monday after my 20 mile run for a 30 minute

One more Article on Fuel for Your Marathon or Long Run

Also from Runner's Word is this article on "Easy Energy." I felt it was useful.