ACEF & Surfer Mick present the 1st Annual Hot Sand Volleyball Tournament and Wellness Day at Pere Marquette Beach in Muskegon
Below is a map of my hilly route (mapmyrun.com, 2009). It is an awesome run up and down Fruitport road. Elevation ranges from 574 ft to 663 ft. The ascent is 112 ft and difference in elevation is about 90 feet or equivalent to a 9 story climb. The starting point once again is the Spring Lake Rite Aid. This course is getting even prettier as the leaves are starting slowly to turn color exposing a runner to an awesome display of fall colors. A 1:30 hours run that literally nourishes body and mind!
Now that we have taken care of nourishing the mind, how about some info on nourishing the body as well? After today’s stats we’ll cover vitamin B-6.
Today’s preparation for the 2010 ING Miami Marathon consisted of a short, easy four mile run. Nothing big, just enough to get the weekly mileage up. On another note, today as promised, we will be discussing loss of body weight during exercise or as nutritionists call it: The Sweat Rate. The sweat rate is an important indicator and gives us very important information about the body’s state of dehydration during exercise. The sweat rate also allows us to calculate optimum fluid replacement. Of course optimum fluid replacement is extremely important not only for recovery, but also to restore glycogen homeostasis and prepare us for the next bout of exercise. But firs today’s stats, followed by an explanation of “The Sweat Rate.”
So, OK! Let’s start today’s training update with another Gear Check. You thought that this was all serious business about training for the 2009 ING Miami Marathon? Not quite. This post however, has to do with marathon running. There are other important things to optimum performance, such as proper shoes, (covered here) clothing, gadgets, music, etc. I usually don’t “wash my laundry in public” but this stuff I gotta share. Today’s Gear Check is absolutely awesome, and if you are an inspiring runner, or even a couch surfing hipster, you might want to check today’s Gear Check on proper running attire: bamboo underwear.
Yesterday’s 5 mile run was nuts. On the way back I was battling unbelievable wind gusts. Come to find out, there was a High Wind Advisory in effect for most of West Michigan! I figure that carving my way through the wind was a great workout that will help me prepare to run 26.2 miles. After the stats please find info on the fat soluble antioxidant Vitamin E.
Sunday's run was absolutely awesome. It took me up Fruitport Road with it’s many hills. The temp was just right, with very little wind. Awesome conditioning workout. Here are the stats, followed by today’s Antioxidant: Vitamin C why you should make sure you get enough, good sources of Vitamin C and some precautions on Vitamin C.
Many of you might be familiar with the concept of the “Free Radical Theory” of aging. In short, free radicals are an unavoidable product of an organism that deals with aerobic respiration, such us humans. When oxygen is involved the very process of living and breathing creates free radicals. Free radicals can in turn, over time, do considerable damage to cells and cell membranes. Enter antioxidants. There is good scientific research out there that certain nutrients have the ability to quench free radicals and thus make them less dangerous to our cells. Individual cells are the building blocks for every tissue such as muscles and organs such as the heart. Running of course depends very heavily on aerobic respiration, and thus, the potential to increase free radical circulation. Over the next couple of “runs”…
Today's run was pretty uneventful. Stats are provided just below. But what got me excited more than the run, was the package our friendly UPS delivery person left this morning. In it, a brand new pair of running sneakers. My old once were pretty worn and it was time to purchase a new pair. But first things first:
Stats For 09'23'09
- 5 miles, Easy run
- Time: 44:50
- Target Pace: 09:07
- Actual Pace: 08:58
- Calories Burned: 831
- 15 min Post Pulse: 80 ppm
Tip: Try to keep track of how much mileage you put on your shoes. Especially if you qualify to run in the clydesdale category, such as myself. Even if the shoes don't look worn, after about 300-350 miles the material that is supposed to support your feet and allow for perfect strides will start to fall apart.
I have found my running sneakers by trial and error, and have now been running on the New Balance brand for quite some time now. This will be my ninth pair of New Balance sneakers. Out of all the different running shoes I tried over the years, the model I am using now works best for me. Another reason why I like this brand is that New Balance tries to provide manufacturing jobs right here in the US, putting Americans to work whenever possible.
That is it for today.
Beste Gesundheit and Happy Trails…
New Balance 904 Product Details
TS2® Transitional Support System helps create a smooth transition from heel strike to toe-off
- STABILITY WEB® delivers midfoot support and reduces the weight of the shoe
- N-Durance® rubber compound for maximum outsole durability
- Seamless Phantom Liner reduces the weight of the shoe plus enhances the comfort and fit
- Synthetic/Mesh upper provides lightweight comfort and support
- Dual Density Collar uses both a softer density foam against the foot for cushioning, and a firmer density foam for support
- Sure Lace™ secure shoe laces provide added midfoot support and keep the shoe snug around the foot
- 360° Reflectivity for added safety
- Abzorb® cushioning in both heel and forefoot for exceptional shock absorption
- LIGHTNING DRY® liner keeps your feet dry and comfortable as you train
- Blown Rubber Forefoot for lightweight cushioning
- Forefoot Flex Grooves allow extreme flexibility
- Removable full-length insert of Abzorb®cushioning provides added comfort
- ACTEVA™ ULTRALITE premium ultra-lightweight midsole provides optimal resistance to compression set – 32% lighter than standard foam
- Color: Black with Yellow & Silver
- Shoe Weight: 280 grams (9.9 oz)
- Shoe Last: PL-1
I guess there is nothing better than starting a training program with a small success. Today I had 12 mile run scheduled. In previous weeks I approached a long run like this with a pretty unhealthy amount of fear, or distance-phobia, if you will. I don't know how many times I ran 12 miles before, but lately it seems that 12 miles put too much strain on body and mind.
Not today however, I was surprised how well the run was going, until about 3/4 mile before the end, when I ran out of steam. All in all, awesome first run. Here are the stats:
- Distance: 12 miles
- Time: 1:57:44 (what you expect, world class times???)
- Pace: Target 9:31
- Pace: Actual 9:49
- Running Goal: Long run
- 15 minute post workout pulse: 84 (more on why this is important later)
- Weight: pre-run 234.4
- Weigth: post-run 227.4
- Fluid loss: 7lbs ( I'll get into more detail in separate posts why this is important
- Pre-Workout Nutrition: 56.7 g carbohydrate drink. I'll explain the nitty-gritty details in separate posts why workout nutrition is so important. But for all you low carb diet types, in endurance sports, the body's optimum fuel substrate is carbohydrate. It takes a lot more energy, and a lot longer to convert usable fuel from amino acids. i.e. protein
- Supplementation During Run: 3x16g carbs (more on this later)
- Post-Workout Nutrition: 113.4 g carbohydrate drink to help replenish muscle glycogen.
Next run: Wednesday 9'23'09. Easy run of 5 miles. Kudos to all you race car drivers who moved over to the other lane (when possible), just enough to make more room, while I was running on country roads today. Greatly appreciated!
Ps. I also ordered a bunch of new gear I'll be testing while training for the marathon… Stay tuned.
Hopefully this time I will be able to follow through on the training program. It seems though that fall, even though it keeps me pretty busy, is the best time to train for an event like this.
The 2010 Miami ING Miami Marathon® is slated to start bright and early at 6:15 am on Sunday, January 31, 2010.
The plan for these updates is twofold.
1. I would like to see if "going public" with my intent will finally push me through some rough spots in my training thus help me at least get well prepared to the starting line.
2. I will attempt to keep a log of all training runs right here in the Marathon Nutrition/ Training category. Check back often as I will share important developments in sports nutrition ( I am almost done with my MS in Human Nutrition), more importantly, I will attempt a practical application of sports nutrition to make it a rewarding, safe and injury free undertaking. Of course to find out by trial and error what works and what doesn't, at least for me.
In a couple of days I will have a link to the 19 week running schedule to share for fellow runners preparing for a similar race or even the Miami Marathon. Posts will be short with as much relevant data as possible and of course some feely-touchy sports psychology.
Comments and questions from readers are encouraged and greatly appreciated. I will try to reply to as many comments as possible.