10.7.06

ABSOLUTELY FANTASTIC RUN!!! The greatest run ever! 2 laps around the Rock (10 miles) in 1:38. Took 6 minutes off my time of two weeks ago. Ran the whole 10 miles with no stops -- even the hills -- and talked most of the way. Of course it helps when you LOVE your running partner and haven't seen them in a while and have a lot of "catching up" to do :)

Made some changes that really made a BIG impact, several changes actually. The most important starting with nutrition, but I still have a ways to go.

For the past 6 months or so I’ve been eating a high protein bar before races and long runs with as much as 20 grams of protein per serving. I noticed starting in July that my stomach got upset during races but I remember how upset my running partner’s stomach got during the Kiawah Island Marathon and thought that might be normal. Then a week or two ago I was doing some reading about different kinds of bars and read that protein bars should be relegated to post-race nutrition for recovery purposes and pre-race nutrition should include bars high in carbs – energy bars. The article went on to say that protein bars could upset your stomach – aha…ding dong… So, this morning about an hour out I ate a banana and a PowerBar high in carbs, low in fat, fiber, and protein. BINGO! No upset stomach.

Another change, not really nutrition, caffeine. I’ve read a lot about caffeine pills in many running books. Runners swear by them! I’m not a pill popper and really don’t like taking pills, so I’ve shied away from this but decided I’d give it a try. I think it really boosted my energy level! I took 1 pill (400 mg) about 20 minutes out and I think I am still feeling the effects some 7 hours later which is a good thing in a way -- 1 pill will last through a marathon, and longer... You can take as much as 2 pills at a time or within a 24 hour period but I just started off with 1 and I think that’s plenty enough for me since I don’t do caffeine except in my chocolate :) at any other time.

Another change, new shoes and compression shorts.

Also, 1 hour in I ate my first gel pack (PowerBar pack). They go by different names, Gue is one. It’s basically nutrition in the consistency of cake icing in a little pack that runners, cyclists, tri-athletes, etc. can consume without having to stop and it’s full of all the stuff they need to keep going. That was ok, just practice for the marathon, not that I needed it for today – just practice. Normally, I’d probably consume 1 per hour during an endurance run.

I did have the same cramping issue after the run in my lower calves. I’m going to work on that. Possible may drink a Gatorade Endurance the night prior to race day or a long run.

All in all I am very please with the progress so far and feel completely ready for my first 15K in two weeks.

Oh, BTW, wore my new "toe" socks too. Really comfortable! Greatest sock experience ever. Will never run a long run in another sock.