Apparently this week marks the half-way point in my training for the Cadbury Marathon. It’s fitting that this week I’ve made some changes to my habits that will hopefully set me up for a better second half of training.
I’ve been feeling the hurt with my hip but that wasn’t the only thing that has been getting me down the past few weeks. I kept feeling drained and tired after my runs which naturally meant that I wasn’t looking forward to doing them. This is dangerous. Thankfully I have the drive to keep me going and I haven’t dropped a km of my program so far.
Last Sunday I spent a bit of time researching my “symptoms” and came to a few realisations.
- I don’t drink enough water
- I don’t fuel myself or my long runs correctly
- I’m not cross-training
- I’m eating far too much junk
So I decided to make a few little changes to my routine to see if they make a difference.
Hydration
I’ve started making a point of drinking water throughout the day at the corporate and to have a glass of water before a run and again after. You see I’m one of those people that could do a 10km run and not feel thirsty. I literally have to force myself to drink. I’ve also started drinking coconut water after my long runs. This simple change has made a big impact. I’m not dead tired an hour after a run like I usually am and I think it has even helped the hip. It has also helped me with not eating so much junk.
I still need to work on how to stay hydrated on long runs. I tried a hydration belt last week and apart from looking like a total fool the damn thing jiggled around all over the shop. I got the shits with it shortly after leaving my driveway. I ran back home and ditched it. Its a real shame there aren’t more water fountains around where I run. I might need to change course and consider buying a camelback.
Nutrition
3 years ago I lost a HEAP of weight. 30 kilos to be exact. I did this by following a low carb diet. I still consider myself a low-carber. However, low-carb diets and long distance running are not massive friends. I’ve started adding a bit of carb back into the diet. Unfortunately, I haven’t been making the best choice of carbs….Working in town has meant that I had access to any type of sickly sweet, wonderful treat I could think of. I’m not usually a huge fan of the sweet stuff (I went 12 months no sugar – I shit you not!) but ever since I started running longer distance I CRAVE it. I decided to give up my usually sugar laden snacks for a week. Upping the water has actually helped with the cravings! If I did want something sweet I opted for an apple.
I’ve also started adding good carbs back into my diet. I used to shun rice, pasta and potato. I am re-introducing them in moderation. I have also gotten back into a routine of pre-making my lunches (usually a salad with some protein) and breakfasts (I make a killer frittata). This saves me the temptation of buying empty calories. It takes discipline and time but I think my health is worth it.
This week I ran 22km for my long run. The longest one of the program so far. I packed a gel and had it midway. It was one of those ones with caffeine and boy did it give me a kick! After the initial rush it really helped me finish. I’ll have to experiment with different gels and perhaps having a more substantial breakfast before a long run (I normally just have a banana).
Cross Training
I haven’t done much here. I used to hit the gym 4 times a week but have been going only sporadically since I started running seriously. I need to get back into the gym and do some strength training. I have weak glutes which is why my hip hurts. I HATE squats but I’m going to have suck it and start squatting. I should also do some arm work because my arms look like a nanna’s. Hoping to have more of an update on this next week.
OK so despite the changes I’m still running slow but feeling better. Here’s what I ran this week.
Sunrise over the Eastern Shore
Monday 5/10/15
Today I pumped out 8km at lunchtime on the bike track. It was slow going as most of my runs have been lately but my last km was the fastest I’ve run in a while. I LOVED running in the sunshine and I ran along the Cornelian Bay foreshore track. I need to do this more often. It breaks up the corporate drudge and actually helps me think more clearly when I get back to the big top.
Wednesday 7/10/15
Speed Day. I did 4 x 2km repeats on Sandy Bay Road/Nutgrove Beach. I averaged 5’34” per km with my fastest at 5’19”. They were crap times but a huge improvement on what I’ve been running lately. I’m glad I didn’t cop out and run this on the treadmill. Running outside is more challenging and better for me!
Friday 9/10/15
Easy 60 minutes today so I ran to the bike track up to the Tasman Bridge and back. It was stunning weather and I loved watching the sunrise over the Eastern Shore. This is why I love to run. I was missing out on so much when I’m asleep. I ran a smidge under 6 min per km. Not a time I’m proud of but I’m seeing improvement which is what counts.
Saturday 10/10/15
Faux Park Run today. A cruisey 5km around the neighbourhood. Consistent pace and stayed under 6min per km which is good for now.
Pipeline View
Sunday 11/10/15
Long Run Day. 22km done at the Pipeline. I practiced with my gel today and did it give me a rush at 11km. The scenery was stunning today. I started out in fog, then glorious sunshine and fog again. Always something different to say on the track. This is the furthest I’ve been on the Pipeline and I’m looking forward to exploring more of it on my longer runs. I managed just over 6 minutes a km. Hopefully the times will go down.
Foggy Pipeline
