Working, running, eating and sleeping

I knew that starting this training plan would be tough.  It's difficult to plan on a run on a workday or after a workday.  I'm pretty dependent on the type of shift I have.  The week started out with 3 easy 4 mile runs.  The first one was in Park City and felt OK.  I already covered that mess in my last post.  The next one was better.  It was an early run with an easy pace. 

4 miles in 44:30 minutes
11:06 min/miles with average HR 137

Tried to go with perceived effort and not pay attention to pace.  I'm keeping my HR down and I am running a lot easier a lot longer.  I'm saving my tempo and speed for those particular runs.  Makes running a lot more enjoyable and the rest of the day easier.  


The next day I headed up to the mountains.  The universe was decidedly against this run.  First I forgot my Garmin.  I talked myself into being OK without it and I would just go out 30 minutes and then turn around.  When I parked and threw my shoes on they felt pretty roomy.  Shitballs.  I forgot my inserts.  I can't run without my inserts.  I don't need any more foot problems.  So I raced home, grabbed everything and it ended up to be a pretty great run.   Scheduled was a 4 mile easy and I did take it easy.  The only difference is I hiked up a good hill for almost half a mile making sure to really use my glutes.  I know they are the weak link for most runners.  Then I ran 4 miles out and back on a pretty flat trail then down the hill.  It was a great workout and I got on the trail early before anything that was scheduled that day.  

5.11 Miles in 1:04:42 (average 11:15 min/miles for the 4 miles)
12:39 min/miles with average HR 139

Such a beautiful morning! Not too hot

Then there was the shift that was so busy and so long that I didn't even get my core work done and had to skip a 4 miler.  I got home to do core work, laid down and it was over.  But that's OK because I got my rest for the long run the next day. 

Saturday was a big run.  I had agreed to trade my shift so I was working a 24 hour shift that started at 10 am instead of a night shift.  I set the alarm for 5am and got out for 8 miles.  I kept it slow and easy.  I had one awful nasty goo at 45 minutes that almost gagged me.  The best part of that run is that around mile 6 I started to feel amazing and finished strong.  

8 miles in 1:28:58
11:07 min/miles with average HR 141

It has been a huge adjustment for me to get up early and run then shower and get to work.  Sometimes I don't feel like I'm done sweating when I get there.  For the most part I feel amazing and accomplished for having done it!!

My work day may have started out sweaty but we added lots of fun at a PR (public relations) event.  I love having people see the helicopter and they get to ask questions about what we do.  Love them!

 The towel was there because the seat was getting hot.  

Hot seat..get it?  ;)

 Pilot Jerry loves talking about aircraft and helicopters and is one of the nicest people I work with.

WOW....may the force be with me.

Busy busy week and it has been wonderful.  This week is working out pretty well too.  I have missed a little core work and one run, but I'm going to keep pushing it along with eating well and getting decent sleep.  

Star Wars Fans?

How do you log your runs or do you?

Blog on.............

It's my blog and I'll swear if I want to...

Not really, I don't have anything to swear about.  I'm not talking about the big ones, just the easy slips....

I have so many great ideas for blogging and I'm a little sad that I'll never post them.  OK, I may post some, but this is my journal of sorts and this summer has proved I'm not in the mood to write in my journal.  For a little bit I thought that maybe I was a little depressed (Low in spirits, dejected).  Then I thought I was just apathetic (Feeling or showing a lack of interest or concern; indifferent).  I think it's a combination of being lazy and just not caring too much.  

Exactly.

Not sure where it comes from but probably a mix of picking up another job, the divorce, more responsibilities and i love being able to spend time just doing nothing.  

But I have been running.  I ran 10 miles on the trail last week and 8 miles today.  

Why I run in the mountains.  This was my turnaround point.

Great trails and nice and cool.

I love taking pictures of awesome trails.  Especially going downhill.

My camelbak is smaller so I threw on my RooSport so I would have more storage for the longer run.

I've also FINALLY set aside time to work on my office.  I gave up trying to cut in the entire room so I taped.  But then I forgot to prime over the ceiling paint that got on the walls.  Let's just say I had some touching up to do around the top.

Getting stuff together.

Taping, taping, taping.  Prepping takes FOREVER!

Three walls done.

 The accent wall.

It was left over from my son's room.  I really love the colors.

It doesn't have primer in it like the tan color.  I wish I would have noticed that before I did two coats. 

This mornings run.

It has been very humid for Utah.  I'm getting use to the insane sweating I do when I run. I need to put together a better training schedule but I'm sure enjoying the runs I get done.

Other things that have happened.

My parents came over for dinner.  It was Austins birthday and he was going to go out of town.  So nice to have the parents over.  I don't think I have ever seen my dad without his calendar and pen in his pocket.  Ever.

Ran the Epic Relay.

Met some great people.

Had a really good time!

Took my first ice bath with an entire bag of ice.

It was after my 10 mile trail run.

Check out the ankle tan lines and the dirty feet.  Bad ass huh?

Work, work, work.

This was on my way for team pictures.  

Just so you know, my flight suit is really black.  Even with minimal clothing underneath I think I lose a little bit of my soul every time I have to be outside in it during this oppressive humid heat.

OR..I could be exaggerating.

It's just hot!

So that's whats happening.  

Hoping to get back in the groove but not certain I will.  

I do Instagram every day and sometimes it's even entertaining!

Buddahkat on Instagram

Buddahkat is a nickname/username from about 15 years ago.  It is derived from Saturday Night Live and "Coffee Talk".....Mike Myers.  When he says, "Like buddah" meaning smooth, like butter.  It has nothing to do with Buddha.  

When you feel like doing nothing, do you feel depressed, lazy or just unmotivated?

Trail running, love it? hate it?

Blog on................ 

Running in the Heat

Disclaimer:  In no way is this medical advice.  Running in the heat is very dangerous and should be taken seriously. 

I have had a couple of runs in the heat this summer that have been overwelming.  In the past I would get sick after, dehydrated but not quite heat exhaustion.  You know that headache feeling you start getting.  Then your body just feels like it's burning from the inside out.   My skin feels like it's shrinking.  

No run is worth your health.  No PR is worth a chance of getting sick, collapsing or worse, dying.  The body works on a delicate electrolyte balance that, when working correctly, is a rock star.  Overload it too much and it collapses.  If you feel it is too hot it probably is.

Saying that, there is so much good information for runners that we can run in the heat and run safely.  I started doing research on it a couple of years ago when I started doing long runs in the summer.  I also ran a 5K in some high heat that I wasn't use to and I was pushing myself to get a PR.  I still remember laying on the grass after and thinking, "why couldn't I go faster and why do I feel so bad".  I guess it never crossed my mind that you should run slower in the heat.  

Runners World has great articles here. 

Here is some great information about the warning signs from Runners World.

Danger Zone

Recognize—and deal with—harmful heat ailments.

Heat Cramps
SPOT IT Spasms in the abdomen, arms, calves, or hamstrings
TREAT IT Stop running for the day; sip sports drink; gently massage the cramp.

Heat Exhaustion
SPOT IT Heavy sweating, headache, dizziness, nausea
TREAT IT Stop running; get in shade; sip sports drink; see a doctor if symptoms continue.

Heat Stroke
SPOT IT Confusion, rapid breathing, fainting
TREAT IT Stop running; call for emergency help; get in shade; cool skin with water.

Jeff Galloway also addresses running in the heat with this information from his  Website.

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace - 8 min mile becomes... 
55-60 degrees - 1% - 8:05 
60-65 degrees - 3% - 8:15 
65-70 degrees - 5% - 8:25 
70-75 degrees - 7% - 8:35 
75-80 degrees - 12% - 8:58 
80-85 degrees - 20% - 9:35 
Above 85 degrees - Forget it... run for fun

He does mention this has no scientific value, but I've found it to be pretty true.  

I am posting about what works for me.  How I have taken all the information that I have researched and adjusted it for my body and what it can handle.  Everyone is different so play around with it until you can find the right combination and you will find yourself getting in that long run and not being sick or having a headache after.  Keep in mind that humidity plays a big part in heat and I live in the desert and feel like I'm choking to death on the air if the humidity is over 20%.  I also run anywhere from 4500 ft to 6500 ft above sea level which I think poses yet a different problem.

Always wear sunscreen.  I usually put 30 spf on my body and 70 on my face and neck.  If you can't be grateful for not having a sunburn, then you will be grateful for a few less wrinkles and no skin cancer when you are older. Plus burns dehydrate you really bad as the body sends all it's fluid to the burn site.  Burns also make your body work really hard. 

Hydrate.  If I have a long run that I know will be in over 70 degree heat I will drink a lot of water and even a few NUUN or electrolyte drinks the night before and then one before I go in the morning.  I'm not sure if overnight hydration works, but it works for me.  When I'm running a relay and have to run 3 times in 30 hours I drink at least 32 oz of electrolyte drink in between.  

Hat, cool clothes or whatever makes you feel comfortable.

Water.  I take water and it's usually icy.  I sip it so I don't get stomach aches.  I also plan my run around a couple of gas stations with ice machines or a park where there is a water fountain to keep my bottle full.  

Try to pick a shady run.  Lesson learned up in Rock Springs.  I had a long run that I couldn't start until about 11am.  After refilling my bottle 4 times and cooling down in gas stations a couple of times I decided to stop.  It was a good decision.  The route had zero shade.  I don't know my way around very well and I wanted to stay close to the apartment and parked my car so I had it available with frozen water bottles and energy chews.  That was not enough, it just got too hot and finally at 93 degrees and almost 2 hours of running I called it a day. 

I also learned about blacktop on my last run for Napa Ragnar.  When I moved to the dirt I could physically feel it cooler on my whole body.  I tried to stay on the dirt as much as I could to keep from boiling.  

Get Wet.  Poor some water on your head during a race while sipping some Gatorade at water stops.  A little water on the head always feels refreshing and cool. 

Electrolytes.   I have just started trying Salt Sticks.  I had them in Napa and had one before my runs.  I happen to have one in my race belt when I ran that very hot and overwhelming last leg and I took it at mile 5. I really think they help.  They don't take up much space, don't hurt my stomach and after that run (I had one before and one after also) I did not get sick.  I needed about a 45 minute recovery cool down and then I was golden!  

Last but not least, if it's too hot just go for the treadmill.  

After.  Rest in a cool place and I usually drink one electrolyte drink if I was super sweaty.  Get your usual post run nutrition and recovery.  

I had a 5K this summer and I really wanted to PR.  I remembered the last 5K in the heat and what a pain it was so this time I decided to heed the advice and slow down my pace.  I had ice water and dumped some water on my head mid race.    I didn't PR but I enjoyed the race!  

Just remember, anytime it's a little hotter then comfortable then really pay attention to your body and your fluid intake.  I had some awful hot runs this summer but I never suffered that heat headache that I use to suffer from.  

Take care of your body and it will take care of you!

Any questions you have about how your body is reacting to running in the heat then see your regular physician.  Hopefully a physician that understands how important running is! 

Blog on..................