back in the groove

1. Distance: assigned 6k ran 7.5k

2. Pace Assigned: none ran: average 9:40 min/km total time: 70 min

3. Walk breaks assigned: none ran: typically 4min run:1min walk. sometimes the breaks were further apart

4. Speed work: none.

5. Aches & Pains: no. Bought new shoes on Saturday - mizuno wave riders. they seem like they'll be nice for longer distances. they were a little squishy on the beach.

6. questions: I finished my lower calorie food plan after losing 9 lbs. over the last month. Back to maintenance/training level eating. I felt pretty frozen by grief over my friend's death. I didn't run at all the last two weeks. Today I felt pretty good, although my heart rate was higher than usual for this pace. I assume things will come back to normal soon enough. Should I skip the race next week? My plan is to just take it easy. It's an informal race on the beach. The following week assignment is 27k.

7. Next week: 16k race in Scheveningen


So I finally broke the deep freeze of grief from my friend's death. My last run was two weeks ago, just after she was killed. I ended up crying at the end of the run. *sigh* I went out on the beach for 7.5k at a very leisurely pace (about 8:30 min/k). The weather was clear and cold and sunny. My dog enjoyed the run with me. He lost his tennis ball fairly early in the run and spent the rest of the time trying to steal from other dogs. Sometimes it was funny. Sometimes it slowed me down. Then he lost sight of me and ran off the other way, looking to "catch up." *grumph* I stopped my timer and hollered for him. And he found me.


Yesterday I bought a new pair of running shoes - mizuno wave. I liked running in them today. They were a little squishy on the beach, but they'll be nice on the concrete and pavement where I race. Vibram comes out with a racing/running model in the Spring. I saw them in Amsterdam at the Marathon expo - they were sweet. Of course, the gal at the running store (which sells shoes....) pronounced them impractical since most folks don't have the committment it takes to rehab their feet. I prefer them, but my feet have been getting cold when I run.

I was glad to get moving again today.

Blood Sugar Intake

Blood Sugar intake: Mr Galloway suggests that for most of the exercisers he has worked with, the gel products have worked best. The most successful formula on long runs, for the largest number of people, is the following: 30-40 calories every 1-2 miles. He suggests trying a variety of foods: gels, energy bars, gummi bears, sugar mints, etc., to find the one that works best for me.

If you use gels, a successful method is to squirt several packets of your favorite product (Mr Galloway recommends trying Accelgel) into a plastic bottle with a pop-top (he says Fuel Belt makes a great product). Starting between 4-7 mi, start taking 2-3 squirts of the gel, with 3-4 sips of water, every mile or two. His website has more information on these products. But whatever blood sugar fuel you choose to use, he says to practice it on your long runs before using it on raceday.

The most important time to reload your important glycogen energy stores is within 30 min of finishing exercise--particularly a long one -- take 200-300 calories of a fuel that has 80% carbohydrate and 20% protein.

I have used some gels that tasted disgusting. I found some dextrose tablets that I like. No sticky teeth.

Get Ready For the Half-Marathon

The weekend workouts will prepare me for my goal of completing the half marathon. Mr Galloway says, "Be sure to use the liberal walk breaks and the pacing guidelines. The minimum necessary for maintaining the improved conditioning you are gaining on the long ones is two 30 minute workouts (usually on Tues and Thurs). These can be run at any pace you choose, using any ratio of run-walk-run you wish."

Mr Galloway says, "Weather influences finish times more than anything else. Every degree above 14C will generate a slower finish time. The pace of long runs and the race itself should be slowed by 20 sec per kilometer for every 2C degrees above 14C. The bottom line is that you must slow the pace of long runs and races, from the beginning, on a day that is hotter than 14C. Many of my [Galloway's] runners bring a thermometer with them to make the adjustments as needed. "

Mr Galloway says, "My main goals for you are to stay injury free, and blend the best of body, mind and spirit through running. These are the themes in e-coaching. ... The "Magic Mile" time trials (MM) are reality checks on your goal. These should be done on the weeks noted on the schedule. The MM has been the best predictor of current potential and helps us set a realistic training pace. With this information, you can decide how hard to run during various situations. (If you have any injuries you should not do the MM)."

The e-coaching includes one of Mr Galloway's books. I chose Galloway Training. I am looking forward to a good read.