Monday, January 30, 2012
Dehydration - Booooooo!
Last week, I did a couple of double runs. Making the most of my time, I decided to run a few miles (3) in the morning then go to work, hydrate, then run 5-6 miles when I got home in the evening to top off a very good day. So I made sure to hydrate during the day, and when I got home, I was fueled and ready to Leap into action (ever so gracefully like an orangutang). I did an awesome 6 miler at a fairly reasonable pace (for me). Afterwards, I had a few sips of water, and then cooled down, took shower, and ate supper. I was feeling okay, but I didn't bother to hydrate as much as I should to replace all that was lost during my run.
The Next Morning
I felt miserable, my head felt like it was going to split in 100 different parts. It was one of those were you think you are better if you stand still, then when you bend down or move.......Ahhhh! I knew right away what was wrong, especially when I went to the bathroom. It was very dark in color...... Yep, the urine test. So.......I began to rehydrate taking sips slowly but ever so surely. I postponed my morning run that I was going to do. Decided not to, given my current status. After slowly drinking about 1000 ml in the next few hours, my urine color started to go pale yellow again, and I felt 100% better. LESSON LEARNED! Hydration before is as important after, and hydration all day long is were it matters.
So, a great week with a lesson learned makes for a better experienced runner!
Thursday, January 26, 2012
Three years ago, I decided that I needed to change my life by incorporating a healthy diet along with exercise. In high school, I was on the Track & Field team, so I decided to start a running, since that’s what I knew.
So I started running, mainly to lose weight. When I began, however, most of it was walking. I also slowly changed my diet around. I found that a healthier diet is the key. Since then, I have lost close to 40 pounds. Now, on average, I run close to 50 miles a week, and 100 when I am training for a Marathon, etc... Running is the one exercise that I really like doing that keeps my body in check, so I keep at it. Being more fit has definitely had an impact on my driving. I am more alert, more mobile, and I usually never have to worry about passing my DOT physical.
Marathons ran – 2 - Harrisburg Marathon (2010) and the Gettysburg North South Marathon (2011).
Half Marathons ran – 3 – Harrisburg Half Marathon, 2010 and 2011, and the Gettysburg Blue Grey Half Marathon, 2011.
The Outer Banks Marathon in NC, November 2012
The Bataan Death March 102k Ultra in the Philippines, March of 2013 (63.3 miles) with a cut off time of 18 hours. This one requires a Support Crew that monitors your safety on the road, as well as your hydration levels, etc..
Just with driving, there are many safety factors that you need to consider while running.
Hydration is essential. You just can not wake up on race day and chug a bunch of water. For a marathon, you need to make sure that you are hydrated at least 3-4 days prior by sipping water constantly through out the day. You don’t want to start dehydrated, because you can not catch up. On the other hand, drinking too much water in itself can cause hypotremia (water intoxication), in which your body does not get enough electrolytes. Too much water will dilute your body’s system and major organs.
When you leave the house to go for a run of any distance, it is important to let some one know where you are going. When I go trail running, I especially let some one know where I will be and for how long. I often bring my cell phone along with me as well.
We don’t have a lot of sun light in the winter months, so I often find myself running in the dark. When I do this I make sure that I have on high visibility wear along with a reflective vest, and head lamp. I am sure that you have heard of runners getting hit by cars. So to prevent this from occurring, I run facing traffic, and I make sure that they see me.
In the summer time, you can risk the chance of certain skin caners due to too much sun exposure. To help counter this, you need to wear sun block (not sun tan lotion) with an SPF of at least 45. Another preventable measure is to try and cover up as much as possible with a light colored fabric.
As you can see, being safe plays an important role throughout your entire life at home and everywhere, and every second of the day; not just on the job. Being safe is also being selfless, by helping those around you with their safety too. Safety should not be taken lightly at any point in time, but should play an important role in your life, for yourself, for your family, and everyone around you. If you are interested in starting an exercise program, it is important to make an appointment with your family doctor to get checked out for any potential problems. Remember to start slow as to prevent getting burned out. Results do not, and should not happen over night, but with the right attitude, determination, and the right diet along with exercise, you will be on track to a new healthier you.
It's Friday, and I thought I would just my weekly weigh in here, in case more people (haha) are interested in reading the above. So....here we go.Week 1 - 207
Week 2 - 205.2 1.8 loss
Week 3 - 203.4 1.8 loss
Week 4 - 202.2 1.2 loss
Average loss per week now - 1.6
Total lost - 4.8
Tuesday, January 24, 2012
1.Post these rules.
2.You must post 11 random things about yourself.
3.Answer the questions set for you in their post.
11 Random things about me.
One - I shave my head every other day
Two - I pray before each run that I may finish well and with all of my heart.
Three - I love to draw.
Four - I am very accident prone, but yet, I work in the Safety Dept. @ work.
Five - I HAVE to have milk when eating anything chocolaty or sweet.
Six - Some times I use Podrunner or Motiontraxx to run to for motivation. Audiofuel is a good one too.
Seven - I play the piano, mostly gospel
Eight - I HATE winter, well the cold, and snow and those things associated with cold.
Nine - Most people find me humorous, and in good spirits most of the time.
Ten - I am very time sensitive, For my Hydration during the day I time it (one sip every 5 minutes, and I set my timer on my watch to beep)
Eleven - I get up at 4am to run.
This is the easiest part - (okay copy - paste - then answer - here we go)
1.What was your favorite vacation of all time?
The Great Smoky Mountains when I was a kid with Grandma and Grandpa in North Carolina.
2.Snacks: Sweet or Salty?
3.What were you doing around this time ten years ago?
I don't remember
4.Hit play on your Ipod (iphone, cassette, 8-track, whatever). What is the first song to come up?
Not a song - Ender's Game, by Orson Scott Card (AudioBook)
5.What was your favorite memory of 2011?
My wife's surprise birthday party, happy moments.
6.Google “(Your first name) needs”. What comes up? (Mine is ‘Karen needs facebook’ followed by ‘Karen needs a lobotomy fund’. LOL)
Welcome to Rider Kenley, You know what Kenley Needs?
7.What is your favorite running or triathlon related product?
My Ipod Shuffle!
8.If you could only do one race, which one would it be?
Outer Banks Marathon, since it's my home state.
9.Do you prefer to train alone or in groups?
10.What is the one race you wouldn’t mind doing over and over again?
Well, I've only done one race twice, the Harrisburg Half Marathon.
11.What accomplishment makes you the most proud?
My first Half Marathon because I trained well, and if you put in the effort, you get results.
Monday, January 23, 2012
Age Group Place: 57 of 75
Saturday, January 21st was my first ever 5k race. It was a virtual race, but you still go and record your times. I am amazed as to how many over the world did it, even one of my Filipino friends, Roelle, from daytripped running. I did mine on the treadmill as weather conditions did not allow for safe road running or running anywhere for that matter. (I do not like winter time really). I have been doing a lot of treadmill running to get back into shape and lose weight. Before I go off on a tangent, Ill stick to the race. So I started with a speed setting of 6.6 mph as I remember doing some tempo runs at around 6.2 mph. The first mile was interestingly pretty fast clocking a sub 9 minute mile, which I haven't ran in a couple of months on any kind of run. Should I have started so fast? (fast being relative). The second mile I had to slow it down a bit but not much, as I did not dare go under 6 mph. The last mile was like a progressive tempo run and a mad dash the last .1 miles with speed maxed out at 8 mph. I heard, on marathontalk I believe, that for a 5 and 10k, it SHOULD feel uncomfortable being the beginning to the end, but not like an all out sprint. Pacing for a 5k is rather different for me as I am use to longer distance races were a walk break here and there isn't so bad. Way different mindset for the 5k. Reminds me of when I ran the mile in high school. lol. Burn rubber until the end. All in all, it was a very good race. My end time was 28:43 with an average mile pace of 9:16. I actually learned a lot. The right pace starting off is very crucial to the performance. I didn't actually do too bad, considering my current fitness. With faster 5k and 10k times, I would suspect that my half and full marathon times should come down. I will be doing another 5k in 2 weeks time called the Winter Sucks 5k. Doing this recent 5k has allowed me to gauge were my fitness is, and what my strengths and weaknesses are. Now I know what my 5k pace is. lol. Next time I hope to go under 28 minutes. If I lose another 5 pounds and put in some training, that is a pretty obtainable goal. We will see. Until then,.............. gotta run!
Friday, January 20, 2012
Week 1 - 207
Week 2 - 205.2 1.8 loss
Week 3 - 203.4 1.8 loss (same as last week, and I didn't even run as much)
Total pounds lost 3.6
So there's my accountability people. Still sticking with it, 180 here I come.
In other news, I will be running my first 5k ever tomorrow in the Twitter 5k. You can run it anywhere and anyhow you want. Here's the link.
Thursday, January 19, 2012
What is the weirdest thing you have seen or have seen some one doing at the gym?
Me? I always get a kick out of seeing people run on the treadmill while hold the rails on the side. What does that do? .........to each their own I guess. (And it's the same person doing it all the time, 10 mph, at a 12% incline to make it more interesting. She just holds her self up and lets the tread go by and touches it with her feet so often. You would have to be there.)
In the meantime, Ill see what I can do to maintain a rolling motion on the ball. Who knows? The week's not over just yet.