MDC Running Club-Wk March 22

[MamaSoleil]

Our second official week!!!!

Last week I ran 16 kms....My plan was to do at least 20ks, but this morning was -25 and I just couldn't get myself out the door at 430am!!!!
I did manage 4 runs, 4ks each, and they were HILLY!!!
I also managed 350situps and 75 pushups and some strength training.
Tomorrow, I've mapped a run, it's 6ks...should be a great challenge!!!!
My goal this wk:25ks, and I'll be running 8 mins/walking 1 min four times.
350 situps, 100 pushups.

Happy trails!!!!!!

[schatz]

I just finished reading last week's thread and was about to hit reply when I thought 'I wonder if mamasoleil started a new thread for this week?' and here it is - yay!

-25 degrees (is that F or C)? Either way it sounds darn cold. It was 15F here this morning (Monday) but no wind so it wouldn't have been too bad for a run. Yesterday it was blowing 15-25 mph but I forced myself to run 3 miles. Let's just say it was invigorating.

Last week I ran 2.4 mi Tuesday, 3 mi Saturday (with jogger), and 3 mi Sunday (I don't go online on weekends so I'll track my weeks from Mon-Sun).

Goals for this week:

run 3 miles 4x (probably Tues, Thurs, Fri, and Sun)

No strength training for now. Happy running!

[Geofizz]

Wow, it sounds like an ambitious plan! You must run *fast* (a 7:30 mile?). MS-- I can't believe how far and how fast you've come from your first "any tips on getting started?" post. Pat yourself on the back and treat yourself to a relaxing bath!

I went yesterday despite the nasty weather, though it surely wasn't -25 (deg C? I hope?). I discovered that the jogging stroller acts like a bit of a sail in the wind. It was really hard pushing that thing into the wind, though when it was at my back it felt like it was pulling me along!

Cold weather joggers -- how do you manage the layers? At the moment I actually change gloves half-way through, finding I have to wear my heavy biking gloves at the beginning, but then can't just take them off once my hands warm up. Yesterday I wore my jogging pants, a long-sleeve t-shirt and a fleece zip-up sweatshirt, a hat and my bike gloves. I was freezing at the beginning (it was ~25 F =-4 C) and hot and soaking by the end.

[Geofizz]

Schatz, we think alike! Our posts must have crossed. Sounds like a good goal!

I'm still working Sunday - Saturday weeks. I am to go out whenever the weather permits. Lately that's been working out to 4 days a week.

I can't wait for spring!!!!!!

[schatz]

Hey Geofizz - yes, our posts did cross.

Cold weather joggers -- how do you manage the layers? At the moment I actually change gloves half-way through, finding I have to wear my heavy biking gloves at the beginning, but then can't just take them off once my hands warm up. Yesterday I wore my jogging pants, a long-sleeve t-shirt and a fleece zip-up sweatshirt, a hat and my bike gloves. I was freezing at the beginning (it was ~25 F =-4 C) and hot and soaking by the end.

Ahhhh... the challenge of dressing for conditions. This weekend when it was about 40F here but windy, I wore lined nylon running pants, a turtle neck, sweatshirt, and fleece vest that has windbloc on one side. A headband on my head and socks on my hands. On Sunday it was about 30F and so I added silk long underwear under my pants (it was also windier). A friend who was an avid runner once said to me that if you're warm at the beginning of a run, you've over dressed. By the end of my runs, I am always sweating like a pig -- whether it's -5F or 80F -- I always sweat a lot. Also, I often take off my headband and glove/socks by the end too. I only wear a hat if it's really cold (say 10F) - otherwise the headband is just fine. I find that I like cotton socks on my hands because my hands sweat (maybe when I hit senior member I'll put sweathog under my username - ha ha) and the cotton is lighter than synthetic mittens would be. But I do have a single layer pair of homemade fleece mittens that I put on when it's really cold (over the socks) or sometimes I wear just glove liners (it's been a long time since I regularly ran in winter so this is coming back to me as I type). I try to get the layers right on my torso because it's difficult to run while carrying a shirt or jacket and I hate it when I am too hot there. Sorry for the ramble....

I too am looking forward to spring -- here it is supposed to be 62F on Friday - yippeee!

The thing that most pleased me about my runs this weekend is that I pushed myself to go further and my legs feel fine (a little tight today but not bad). I think that I might put a sack of potatoes in the jogger this week when I run before work. Dd is sleeping then and I want more workouts with the stroller so that I can take her along for the 5-mile race. No one is up at 4:30 am here so I won't look too crazy. I'll let you know if I follow through.

Cheers.

[Geofizz]

Ok, so I guess too cold at the beginning and sweating at the end is probably hitting the middle about right. For myself, I always struggle to keep my hands warm enough -- it's my hands that keep me from riding to work below 15F.

With the jogging stroller, I've been keeping my glove liners in the net behind the seat to swap from my bike gloves to the liners. Works ok. I also ditch my sweatshirt in there as well. I have no idea how I'd do it without the stroller. Schatz, I used a bike trailer to do grocery shopping when I was in grad school (pre kids). I would get *really* weird looks from people who would notice that instead of a kid in the back, I had several bags of groceries!

Follow-up question -- when I run in normal weather (CA girl speaking now: "normal" means >55F or so) I arrive home hot and then remain warm wearing very little clothing for hours afterward. Lately, I'm finding that I get very cold shortly after my run (within an hour) and find myself shivering until I can get into the shower. Is this normal? My husband thinks it's just that my skin is still really cold so I cool off faster. It feels pretty freaky to me, though. Combine that with the fact that I'm still struggling with an ammonia smell when I arrive home, and I'm starting to get concerned. I haven't been sore at all through all this running, and I don't feel particularly beat. I actually have been feeling really good and alert lately.

How do you guys feel when you get home from a cold run?

[schatz]

Schatz, I used a bike trailer to do grocery shopping when I was in grad school (pre kids). I would get *really* weird looks from people who would notice that instead of a kid in the back, I had several bags of groceries!

ha ha! I used to walk to the grocery store with a back pack for exercise. Dh and I each had one. I think the checkers at the store thought we were weird (small town here).

I arrive home hot and then remain warm wearing very little clothing for hours afterward. Lately, I'm finding that I get very cold shortly after my run (within an hour) and find myself shivering until I can get into the shower. Is this normal?

Yes, I think it is normal. In the summer I am always hot after a run (even after a cool shower) but in winter I need a hot shower to warm up. If I skip the hot shower, I will remain chilled for the rest of the day. My SIL who runs a ton is also this way and she doesn't sweat as efficiently as I do if that means anything. I haven't ever heard of an ammonia smell - what do you mean?

[Geofizz]

Originally posted by schatz
I haven't ever heard of an ammonia smell - what do you mean? [/B]

When I come home, my eyes and sinuses burn with an ammonia smell. My sweat smells vaguely of ammonia as well. It took me about a week to put it together with the fact that I only smelled that way after running.

From a google search, it appears to mean that when I'm running, I begin to burn protein instead of carbohydrates for energy as NH3+ is a by-product of ADP to ATP conversion when using protein as the energy source. That amount is consistent between websites. What that indicates seems less consistent.

I read advice that I should eat more protein, other advice that I should eat more carbohydrates, particularly complex carbohydrates right before I run. I've read that it's a real problem because it means I'm burning muscle, and I've read that it's a good thing because I'm mobilizing fat (and presumably burning it??).

I don't think I'm burning muscle because I'm not sore or otherwise fatigued.

I started keeping track of what I eat 2 weeks ago now. I typed everything into fitday.com (something I saw mentioned on MDC) over the weekend. It appears as though I eat more than enough of each protein and carbohydrates. (I think that fitday does something weird with totalling burned calories. It thinks I burn more than 3000 calories a day and says I eat 1900-2100 per day. Oh, and there's no way to tell it you're breastfeeding.)

For now I'm going with the presumption that this ammonia effect is ok, or at least not bad. I've found that it's mildly better though not gone if I eat a handful of almonds or eat a bran muffin before leaving work. It is really annoying, though. It smells like DH dumped out a bottle of windex everytime I come home. I'm having some other issues with AF, and if I end up finding that things are normal with that (my cnm wants to see me in May if things continue as they are) then I'll ask for a referral for a sports nutritionist. My cnm, a marathon runner, didn't seem to think they were related, but I'm not so sure.

[MamaSoleil]

Wow, it sounds like an ambitious plan! You must run *fast* (a 7:30 mile?). MS-- I can't believe how far and how fast you've come from your first "any tips on getting started?" post. Pat yourself on the back and treat yourself to a relaxing bath!

Thanks Geo! Yeah, I'm very proud of myself. And when I looked in the mirror today, I can see my legs changing shapes, and the cellulite is disappearing...so very cool.
Yes, I mean -25C....Still freaking cold.
I just came back from a run did 3miles, 3 sets of 8 min runs, and 1 6.5min run.

I have to go bring my bikes in for tune up, and then I'llpost more about your ?'s Wendy, about your anmonia smells...

I picked up "Running Start to Finish" by John Stanton. EXCELLENT! Lots and lots of tips and advice,
Ill tell you what he says for nutrition....

[MamaSoleil]

Okay, cold weather layers.
Today, it was -17 on my run, with NW winds, so it was pretty chilly. I wore my microsuede long johns, under my mesh lined k-ways, then a microsuede undershirt, with a fleece vest with a kway on top. A hat, and mitts. The mitts came off halfway thru my run.
I wasn't too hot at the end, but definitely warm.
I too need to take a hot shower after my runs, or I am chilled afterwards, for the day.
Nutritionwise. I had, prior to running, cut most carbs out of my diet. But realized, I could never be great at running with this kind of diet. So I'm now eating a nicely balanced diet, with 55-65%carbs, 10-15%protein, and about 20-25% fat.(not trans-fat)
I'm following the food guide, with 8 servings of grains, fruits and veg/day...I'm not eating refined sugars, and no empty carbs either.
Before this, I too was burning my fat, ieroducing ketones. Which if I'm reading right, is your concern? The problem with this is if you are not consuming enough carbs, then you will deplete your muscle glycogen, and then you tend to 'hit the wall', where even though you 'know' you can do this run, your body just isn't cooperating....
Anyway, I really recomment Running Start to Finish, and watch your caloric intake, are you taking in more protein then carbs? If so, be careful!!!!!

OFF MY SOAP BOX NOW:

As far as stretches go, do you all stretch? If so, before or after running? and what stretches do you do?
I'll be biking to work as of next week, I'm really excited. And I read that biking really does go well with running, because you build up other muscles, that will help you with running performance...so Geo, you are well ahead of me I think!!!!



Happy trails!!!!

[Geofizz]

How was that a soapbox? Just information in my reading.

Thanks for the info. According to fitday, I'm eating ~60:25:15 of carbohydrates: protein: fat. I eat almost no refined carbohydrates. I was actually surprised that I eat that much protein. It varied between 80 and 110 g per day. The RDA is more like 50, but when I look things up on the web, I read that it should be about 90 g for my weight. I just finished my bran muffin in an attempt to ward off that ammonia smell this afternoon.

From what I read, this isn't a production of ketones, but an actual production of ammonia. I understand ketones produce a sweetish smell, and it does represent fat burning. For long-term improvement of endurance, I understand it's better to but carbohydrates while exercising and rely on a faster metabolism to remove the fat during the rest of the day.

Stetching: I'm obsessive about this. Because I have my daughter with me, I can't do it the way I want to, which is to walk very fast for 5-10 minutes and then stop and stetch. Instead, I bike home, nurse, change then stetch before going while I'm still a bit warm from my ride. I stretch when I get home and then again later when I'm sitting in the dark on my daughter's floor waiting for her to fall asleep. This is when I do my most complete stretching. I do this night-time stretching for 10-15 long, slow breaths each stetch.

I stretch my calves, hamstrings, quads, glutes, triceps, biceps, and lats... and anything else that may feel tired.

My biking is the reason I think that I've been able to take such a long break from running and get right back into it. I love this commute, and I think I'd probably be much worse off right now if I didn't do it.

The book looks good. The library's search engine was feeling persnickedy, so I just walked over there to find it. Well, they don't have it, but I spent a few minutes flipping through the two books on running they do have. They didn't look useful enough to bother standing in the check out line, though. If you really, really recommend that book, I see I can get one for cheap from amazon.

(edited for unintended smilies)

[MamaSoleil]

The book has good info for training for 10ks, 1/2marathons and marathons. It has info for picking out the right equipment ie:shoes.
Wait, here are the catergories:
building your program
shoes and clothing
running hot and cold (weather wise)
stretching
training programs
running form
heart rate running
types of running
nutrition
strength training
cross-training
women's running
running injuries
the 10 k
the half-marathon
the marathon
race tips
mental preperation


So as you can see, it's pretty thorough.
But, you can always PM and I can send you some info from it, that way you don't have to buy it! it's 15.95 US....

[schatz]

well I ran (or should I say plodded?) this morning - good thing I wasn't running with mamasoleil or I would have been eating her dust!

My legs just felt like rocks but that happens sometimes so I just kept plodding along for my 2.4 miles knowing that the next run will likely be better. I did haul out the jogger with a sack of potatoes in it. I think some of the folks going to work at 4:45 am wondered what kind of quack hauls their kid out at that hour for a jog but I just laughed to myself.

I'm so excited for warm temps here -- mid-50s today (F) and mid-60s by the weekend. MS - I know you're further north but I hope you get some springtime temps soon too.

Stretching -- I run about 8 minutes and then stop and stretch briefly. Then stretch more at the end of the run. Even when I have dd in the jogger, she doesn't seem to mind a brief stop.

That book sounds great - I may have to get a copy for myself.

Happy Tuesday everyone!

[Geofizz]

I went yesterday as well. I got to thinking about a problem at work and at some point looked down at my clock wondering when I'd hit 9 minutes. Yikes! 14 minutes had passed! So I stopped, walked 1, then just went another 14 minutes.

I'm also looking forward to some warmer weather, particularly since I didn't turn my gloves inside out last night to dry. Yuck. I had to take a different pair to work today.

MS -- the book sounds good. It looks as though I can get a copy for ~$6 on amazon.

[MamaSoleil]

I"m also looking forward to warmer weather. Supposed to go up to +11C tomorrow, and from then on, warmer!!!! YAY!!!!
I don't think I'm gonna run today, BUT, I'm going to put ds in the jogger, and go walking and visiting. I'm off work til Friday!!!!
Geo, that's a great price for the book!!!! Worth it, I think!!!!

Schatz. It's frustrating when the run is sluggish, but it makes the 'good' runs that much better!!!
Geo, 14mins!!!!! Nice!!!!



Happy Tuesday for sure!!!

[dfoy]

Here's what I accomplished last week:

4 days - Monday, Tuesday, Thursday, Saturday-

6 min. run/ 2 min walk
5 cycles

Tuesday - 30 minutes of weight training
Wednesday - 90 minutes of Hatha Yoga
Friday - 90 minutes of Ashtanga Yoga
Sunday - 30 minutes of weight training

Goals for this week:

Run 4 days - Monday, Wednesday, Thursday, Saturday

8 min. run/ 2 min walk
4 cycles

Bike with my dh & dd this weekend about 20 miles (supposed to be 80 here on Sunday! Woo hoo!)

Hatha &/or Ashtanga Yoga at least 2x this week - 90 minutes each session

Weight training 2x this week - 30 minutes each session

Weather here has been warming up nicely. I've been really happy to get rid of the winter layers!

I ran yesterday - 8 min. run/ 2 min. walk for 4 cycles so I'm on my way. No time to run today but I will stick with my plan to run Wed.

Have a good week!

[MamaSoleil]

Way to go Dfoy!!!!!

Today, I did not run, as I was on a rest day. However, I did walk 5 miles. 4 miles with ds in the jogger, and 1 mile with ds in backpack and dd in stroller...she's a little heavier 41 lbs rather than ds's 19 lbs!!!!

Something weird with my jogger stroller, the front tire seems to lean on one side, and I notice it when dd is in there, it keeps pulling to the right!!! I'll have to bring it in tomorrow...it has a lifetime warranty on it!

Question: when you run with the jogger, do you only use one hand, and run beside it? This seems to work best for me, but I guess due to the tire thing, I keep having to straighten it out!!!!
I'm about to do my situps and push ups.
Tomorrow, I will run 5ks!

[Geofizz]

Goodness, dfoy, you get a lot of exercise! Good for you.

MS -- I had a similar problem with the front tire of my stroller. I don't recall how I fixed it, but I think I just took the tire off and put it back on.

I run behind the stroller. I push with both hands if I'm headed up slope, but if it's flat I often just let go and spend a minute or so just pushing with my tummy to give my shoulders a break. I recall I did more of that last summer because I hated the feeling of my sweaty hands on the foamy handle.

No running yesterday, either. AFter 3 days in a row, I needed a break.

[MamaSoleil]

AFter 3 days in a row, I needed a break.

I'm sure your legs appreciated you today!!!!

Well, I ran today. 5ks, I did 8minrun/2minwalkx3, then I ran an xtra 2 min set to finish the distance.

Then I walked to the Toy Library with ds in stroller, which is about a 20 min walk each way. Then I went snowshoeing with my mom, with ds in backpack!!!! My legs are pretty sore. I'm pooped. It was such a beautiful day, i couldn't bear to stay in the house!!! Sunny and 11degrees!!!!!

Off to do those situps/pushups!!!!

[Geofizz]

Goodness, MS, give yourself a break! You're working so hard. Good job, mama.

There's some really awful cr*p going on here at work that's stressing me beyond what I can handle. It's been bad for my acne, but great for my running. I went for 25 minutes yesterday without stopping. I had to keep going until I was too exhausted to be worked up about all this garbage.

I'm ready to quit. I've vowed to myself that I won't make any decisions until April 30 (at which point I'll have a clear sense of my employment future) but I'm ready to throw in the towel now. Only 5 more weeks....

Pushups have gotten a lot easier lately. I've added 5 "boy" pushups in the middle of the set.