Hydration

13.Fun!

Good Morning Fellow New Runners!!

**Yes, I am aware I “borrowed” my headline from the amazing ladies at Another Mother Runner.  Click on the link to see what you are missing…it is a website chock full of great stories, tips and links to their hilarious and amazing books. 

Well, I did it.  My first ever 13.1 mile training run.  It took longer than I wanted and I certainly ached more than I expected during it, but I can no longer ask myself “if” I can complete a half marathon.  Now I know I can.  

4:30am wake up call on Saturday?  Must be a runner!

4:30am wake up call on Saturday? Must be a runner!

VERY early (5:15am) last Saturday morning,  I met up with my running partner and we headed off on long run.  Neither of us had a good running week the prior week.  We were both battling sickness, me a nasty head cold/chest congestion/sore throat thing and she a stomach virus.  So neither of us completed our weekday training runs like we should have.  But, like the troupers all us runners are, we set off on Saturday morning determined to at least get some miles in.

The first couple of miles weren’t hard, but it was darn hot out so we stopped for water breaks almost every mile.  My running partner had more stomach issues during the run so we kept walking for longer than either of us wanted.  With the walk breaks, our legs and feet started aching.  However, that eternal struggle that all distance runners know made us keep going.  We had to get back to where we parked our cars.  So, the last 3 miles we put our headphones in and trudged through.  I kept going until my Garmin read 13.10.  Man oh man was I excited to see that!  Even though my running partner has completed quite a few half marathons and is currently training for a marathon, this was her first 13.1 training run as well.  

We had to get to our cars to take us home...to the food!!

We had to get to our cars to take us home…to the food!!

Source: Runners World

Once we got back to our cars, the aches and pains subsided into joyous elation that we had done it!  We downed a bottle of water each (we had both gone through the 4 8oz water bottles on our hydration belts during our run, summer running in Florida is fun!) and headed home, she munching on a banana, me on my protein shake.  What a way to start the day.

Enjoy the Run!

Yvonne

New Running Lessons..from a New Runner

Good Morning Fellow New Runners!

 

I’ve seen so many people post about their “run-a-versary” but honestly I can’t remember what I did yesterday, let alone when I started running.  Even still, I feel as though I’ve learned a lot within the past year and I wanted to pass along my top 5 mistakes lessons I’ve learned in my first year of running:

So, you’ve decided you want to try this whole “running” thing. You’ve laced up your shoes and took your first steps. Way to Go!  As you get into running more and more you will realize there is lots to learn! 

  1. The “I am not a REAL runner” mantra: You know…only those people who are training for a marathon are the “real runners”.  Those people who can run really fast or who can go really far are the real runners.  Not me.  Excuse me…do you run more than you walk?  Do you go a little bit farther every time?  Then you are a runner.  End of discussion. runner
  1. Not wearing proper shoes.  Make sure you go to a running store (Floridians..FitNiche is simply amazing) and get a proper fit.  Ensure you know their return policy in case you need it.  You will most likely increase your mileage as you get into your new passion and your shoes will make all the difference.

                            2A. For my fellow ladies. Get fitted for and invest in a really good sports bra. Trust me on this.

Saucony's rock!

Saucony’s rock!

  1. Hydration and good nutrition everyday are key.  Believe me, no one was more bummed than I was to learn that sweets and beer do not count as “carb loading”.  Your runs will be easier when you take care of your body and what fuels it. Also, hydration is so important, especially if you are running in the summer.  At least 10 glasses of water every day, and I would argue that at least one of those glasses should have an electrolyte replenishing drink if you are going for a long run the next day or just came from one. 
    Better tasting than Gatorade with lots of nutrition to help you put back what your workout took out.

    Better tasting than Gatorade with lots of nutrition to help you put back what your workout took out.

  1. EAT/DRINK PROTEIN SOON AFTER A RUN.  This seems logical, but let me explain.  I would get debilitating, pounding headaches after long runs.  I would drink water like crazy, but I was never really hungry so I would wait a few hours after my run to eat something.  Big mistake.  If you are going for a long run, have something to eat very soon after.  Go for something with a nice mix of carbs and protein.  Once I started having a protein drink 10 minutes after my long run, my headaches completely vanished. 
    Any excuse to have chocolate is alright in my book.

    Any excuse to have chocolate is all right in my book.

  1. Find a running buddy.  Usually I run alone, happily listening to music, a podcast or just the thoughts in my head. However this can get lonely!  The best runs I’ve had are the ones with other runners.  The time goes by faster because you are chatting and, if you run with someone just a bit faster than you, your pace will ultimately improve.  Plus you can ask all sorts of running questions because if there is one thing other runners love to talk about, it is running.
    running partner

    Yep, she counts as a running buddy, our conversations are hilarious!

     

    Did I miss anything?  Please give me one piece of advice you’d give a new runner!!

Enjoy the Run!

Yvonne

How to have a terrible run. My week of boneheaded decisions.

Good Morning Fellow New Runners!

Last week was week 2 of my 10 miler/half marathon training plan. Remember in my last post how my runs seemed so much easier? This week that did NOT happen. Mainly because of boneheaded decisions by yours truly. I share in the hopes that you all do not make the same mistakes I did.

Monday: This was “fun workout” day on the calendar. I did a 30 minute pilates video and a 30 minute aerobic video. It was fun, the munchkin even joined me in doing some of the moves. I used muscles I don’t usually use in running plus had fun in the process.
Boneheaded move: Forgot to stretch afterwards. This would haunt me for the better part of the week.

Tuesday: After an air conditioner meltdown on Monday night into Tuesday morning, I got about 4 hours of sleep. My parents were willing to take the munchkin (we still had no a/c in the house and it was going to be 93 degrees) so I ran her up to their house and decided to get my 5 mile run in.
Boneheaded move: 4 hours of sleep. Zero hydration. The run started at almost 9am. It was brightly sunny and around 86 degrees. I brought no water with me. My lack of stretching from the day before was haunting my legs.  Horrific, horrific run. If you can even call it that.  Brisk walk with lots of huffing and puffing might be more appropriate.  

Wednesday: rest (thank God)

Thursday: 4.50 mile run. After the fiasco on Tuesday, I got out early for my run. This one fared better as I didn’t have the sun beating down on me.  However I forgot to hydrate the day before and even woke up with a slight headache due to dehydration. Was also STILL sore from not stretching on Monday.                                                                                                     Boneheaded move: Didn’t drink enough water the day before so I was dehydrated when I started the run.  I conked out around mile 3 and had a terrible pace for mile 4 and beyond.

Friday: Should have crossed trained but went to a 4th of July BBQ instead.

Saturday: 7 mile run. Shockingly this one went right. I brought my hydration belt with me, had a plan for my pace and stuck to it. I hydrated well the day before and ate a bit more knowing I had this run planned (can beer be considered “carb loading”? It should).  Got up early and got most of the miles in before the sun came up.  It was a great run.

Sunday: rest

Let’s chalk this week up to a “learning” week.  I did everything you aren’t supposed to do, but came back at the end of the week and had a darn good seven miler on Saturday.  It felt amazing, especially after how terrible the runs at the beginning of the week were.  Training is showing me that I can dig deep and finish what I started and that I am stronger than I thought.

Enjoy the Run!

Yvonne

Product Review-Fitletic Hydration Belt

Good Morning Fellow New Runners!

My hydration belt kept me happy during a super sweaty Florida run!

My hydration belt kept me happy during a super sweaty Florida run!

As some of you may have noticed on my last post, I was wearing a hydration belt.  As a new runner my opinion of these belts ranged from “those things are so silly, why do you need so many little bottles of water?”  to “whoa only those real runners have those belts”.  Once I started running longer distances I realized “holy cow I need one of those things!”

My criteria:

  • Ideally 4 bottles, would love it if I could remove them when I don’t need them
  • Must have Gu loops (I love my Gu.  Don’t know what Gu is?  Check out my post about it here)
  • Must be able to fit my phone (I almost always run with my phone for safety reasons as well as for my music)
  • Most importantly: MUST NOT BOUNCE.  Honestly, I run with my hair in a bun because I can’t even take a piece of hair bouncing on my neck so a hydration belt that bounced even a little bit was simply not going to cut it.

I went to a local running store to check out what they had.  I found lots of belts that had 4 bottles, but none that would fit my phone (Samsung Galaxy).  Then I turned a corner and saw the Fitletic Belts.  The one I saw had two bottles, but I could purchase two more holders and bottles.  It has 2 Gu loops and it fit my phone!  Oh happy day!  But did it bounce?

The first run I only had two bottles on the belt, but I had my phone in the pocket and took off for a six mile run.  Guess what?  It didn’t bounce.  NOT AT ALL.  The belt doesn’t feel heavy and I honestly forget it is there half of the time.

8oz bottles are easy to use!

8oz bottles are easy to use!

I love how easy it is to take the bottles out of the holders, and that they are all so easy to reach.  The bottles also have free flow spouts so water simply squirts out as soon as I press on the bottle.  No messing with spouts or trying to suck water out of the bottle while trying to run (I simply do not have the coordination for that).  I also am very appreciative of the 8oz bottles.  Nothing against the 4oz or 6oz bottles, but for someone who needs to drink lots of water to avoid serious dehydration, the more water, the better.

20140623_195244 (1)

Don’t let the picture fool you, the Gu comes out easily!

The Gu loops are also super easy to reach, I can easily pull my Gu out as I am running.  I do wish there were two extra Gu loops for half marathon and marathon training.  The pocket is big enough to fit my phone, my keys to my car and even some extra Gu!  How awesome is that?  There are also handy race bib toggles, so there is no more fiddling with pins!

This pocket actually holds a lot more than you'd think!

This pocket actually holds a lot more than you’d think!

I did purchase the extra two holders and bottles as I knew I would need them eventually.  Now that it is summer, I find myself running with all four bottles, even if I won’t be running that far.  I know that some time during the day, I’ll drink that water.  The cool thing is the bottles and holders are removable so I can put on one my Spibelt if I choose.  The only issue with that being, the extra holders are difficult to add and remove because you have to pull the belt through a small opening in the holder.  In the long run, it is good as this is why the holder and bottle don’t bounce, but seriously, its like a workout in itself to remove or add them.

Bonus: I kinda feel like Batman!

Bonus: I kinda feel like Batman!

In short, I am super happy with my Fitletic Belt!  It holds everything without weighing you down and, as I said in the beginning, doesn’t bounce at all.  This Florida girl loves the larger 8oz bottles that keep me hydrated during my run and the fact that I have four of them so two are full of water and the other two full of Rehydrate.  So don’t think hydration belts are only for “serious runners” they are for us newbies too!  Go check one out, especially if you are a big sweater like me (TMI, I’m sorry), and get the one that works for you.  Then…drink up!

Enjoy the Run!

Yvonne

**Note: I purchased this belt on my own and like it so much I wanted to write a review.  I was not compensated for my time and the opinions are all mine**

Survive the Sweat

Good Morning Fellow New Runners!

Well, when you put it that way....

Well, when you put it that way….    source

I have always been told I am someone who needs to drink a lot of water.  I get headaches easily, feel extreme fatigue during the afternoon and yes, sweat a lot when I work out.  The more I got into running, the harder it became to recover after a run.  Especially from a long run.  I would inevitably have to take a nap on Saturday and would almost always have a pounding headache at least once (usually more) during the week.  I actually thought I would have to stop running as no matter what I did I could not stop the headaches and fatigue from coming.

Recently, I had an eight mile run, in the summer…in Florida, in which I did NOT get a headache after and I did NOT need a nap.  In fact I felt fantastic the entire day!  With summer upon us I am passing along what I did before, during and after that run in the hopes that some of you might find it helpful:

drink up!!

drink up!!  source

Hydrate the day before.  Don’t know about you but on days I don’t run I’m not the best at making sure I drink lots of water.  This time, I was.  I drank plenty of water the day before (for me 12-14 8oz glasses is a sweet spot) and even downed a glass before my run.

Hydrate along the way: While in the winter I don’t usually take my hydration belt with me, the summer is a different animal.  I made sure I had plenty of water and, much like a race, took a “water break” every mile.

Any excuse to have chocolate is alright in my book.

Any excuse to have chocolate is A-OK in my book.  source

Protein right after your run: No less than 10 minutes after completing my run, I had a cup of chocolate milk.  There is a great article about using protein as a recovery tool here.  If you are like me and never hungry after a run, but always thirsty, chocolate milk is a great choice.  I have no doubt the protein really helped aid my recovery from the heat and intensity of the run.  A spoonful of peanut butter, protein bar or protein shake are also great substitutes for chocolate milk if you aren’t a fan of milk (I’m assuming we are all fans of chocolate..am I right?)

Better tasting than Gatorade with lots of nutrition to help you put back what your workout took out.

Better tasting than Gatorade with lots of nutrition to help you put back what your workout took out.

Hydrate the entire day: Oh you better believe I had not one but two bottles of water with me the entire rest of the day.  Actually one was full of water, the other with Advocare’s Rehydrate.  I like Rehydrate better than Gatorade because it has more “good for you” amino acids without that sickly sweet taste (interested in purchasing your own package of rehydrate to give it a try?  You can do so here).  I would also recommend having Rehydrate the day before your long run or race.  

Don’t forget the importance of sleep: As someone who struggles with frequent insomnia, this one is a toughie for me.  It is hit or miss if I get a good nights sleep.  I usually have a cup of Sleepytime or Sweet Dreams tea before bed and that usually helps.  Try to go to bed the same time every night and do what you need to do to get some shut eye.  An eye mask, soothing sounds, a fan.  Whatever it takes.

I hope these tips help you have a fantastic long run and an even better rest of the day.  Please let me know if they work for you (oh I would love to hear that!) and if you have any additional suggestions, please clue me in!!

Enjoy the Run!

Yvonne