I eat very well when I am running, better than when I'm not. Especially since I usually drink less Merlot. It's that I have to hydrate so much I think. Running doesn't make me hungry, but for some reason, my body loves to hold all of the excess fluid--usually right in my tummy!

Thanks for the encouragement!

I never thought about the amount of fluid retention people have when they run.....

Just curious: Has anyone tracked how much they typically gain (which is most likely water) when they have a regular running schedule, like K9Owner has?

Today I was able to get back to my 3.6 run. It felt great. Four days in this week of running as well as 40 min aday of pilates/strenth and 20 min of stretching. Also walk the dog 2 miles a day. Now for the next 2 days I work and won't be able to get much more than the walk in.
But at least I feel like I will have my stamina back for the 5k and be able to build for next months 10k.
I love all the advice everyone is giving I am espciallly interested in the WATER situation...as soon it will be an issue here its cold now but soon I won't be able to beat the heat and I KNOW I will need to have water with me!

I have 3 different hydration packs: a camel ( rarely used), a 1 bottle in the front type (used every time I run), and a fuel belt with 4 water grenades (rarely used). I like the 1 bottle one the best b/c I can clip my K9s to it and run. Also, it has zip pockets (2) that I can keep "stuff" in: chap stick, id, ipod etc.

As far as water retention, it is easy for me to gain 3-5 lbs in a week from hydrating to run in the summer. Basically b/c I am chugging water non-stop in 100F-115F degree heat (wet heat). I easily drink between 100-130oz of plain water per day. Needless to say, I am NOT cute when I run, as I am sweating profusely!

My goals:
Finish C25K (started 1/3/12) by Mid March
Do a 5k on March 18 (Shamrock Run)
Cinco de mayo 5k (aim for better time)
26 mile Bridge Pedal (biking) in August
5k Race for the Cure Sept 2012

UNNA-
Absolutely do a slow jog first to warm up... then incorporate some dynamic stretching movements, then start doing the strides (these can be part of your dynamic warm up--> things like butt kicks, high knees, vertical strides (drive your knees up like you are skipping) and horizontal strides ( push off with one foot and try and make your foot stide longer, if that makes sense). Then you do the strides at your goal pace ( strides are maybe 50 meters of running faster, NOT SPRINTING-- that way you get your HR up, and your legs warmed up to the idea of moving faster when you ACTUALLY START the run) So you can start your run (a 5K or whatever) RIGHT AT goal pace.... out of the gate right where you need to be.. this way you dont have to try and make up time later in the run to hit your goal time.....

When people are more concerned with just FINISHING the race, that is when you atart out slowly.... absolutely you dont want to go out of the gate too fast and burn out......

The above is how i warm up when im competing in a race im trying to win.

You know how sometimes when you go on a run, the first mile is kinda, well, TORTUROUS, untill you are warmed up? Doing strides and such BEFORE hand gets you past that first mile warm up so you can start the run at goal pace ( which for you should be around a 9 min mile, if you want a sub 30 min 5k.......

Does that make sense?

I have tons of training techniques that will help develop speed, if you are interested

Ohhh man why do I not think of these very simple things on my own? I always use the first 10 minutes of a run as a warmup and I always hate it. Thanks for the tips, mkroyer. Glad you're hanging around again :D

YES!!!! This is the thread activity I was looking for! I'm SO excited to see everyone!

MK - OF COURSE you've been missed! You are always such a wealth of knowledge and while I am humbled that you think I'm a "pro" at this point, I think your contribution to the thread is always much appreciated. And even I still have questions sometimes LOL!

K9 - I'm so excited for your 1/2! Hals programs are great and will prepare you well. Thanks for the kind words, it really means a lot and I've really enjoyed corresponding with you as well. It always amazes me how special these online "relationships" become.

Unna - Personally I don't gain weight when I run, however I haven't taken a "break" from running in nearly 2 years so it's hard to tell. I can say however, that the more I run the more difficult it is to lose. It's a fine balance between the kind of nutrition you need to be a productive runner and the kind of nutrition is takes to lose weight. I could go on an on about this subject, but I'll save it for later.

So MK, I complete agree that my issues right now are starting out too fast on my long runs, music increasing my tempo, and I'm probably not fueling often enough during the run. I take my 1st GU around 60 mins in then about every 60 mins, that should probably bump up to 45 mins. Got the hydration down pretty good I think. I'm actually kind of liking the belt, it rides up a bit, but not too bad. Here's my question though. I get the fueling strategies the night before and even the night before that. And I understand fueling during, but what's you're opinion on the 1-3 hour window before runs over say 15 miles? I've heard that eating just before a long run starts your metabolism firing and that you'll run low on your glycogin sooner. But then most other people recommend a banana and PB or Bagel and PB 1-3 hours before. Typically I GU and go. But I'm thinking this week I may get up early, do a small cup of coffee a bagel and PB, then wait maybe 90 mins do a GU then go. Don't think I've ever tried this before.

So some injury talk. I think I've mentioned at length about my issues with IT/TFL and how we should all be stretching AFTER our runs and foam rolling if necessary. But even with this I'm still having issues and so I've been researching. I've been lacking strength training lately and that seems to be about when the pain started, maybe a few weeks after I started slacking off. Turns out, strength training is SUPER important for runners, and I knew that and knew better. So I'm reincorporating that to strengthen my glutes and adductors and balance my strength overall. Second, women tend to move their pelvis too much when running and this can hyperextend the hip muscles causing bursitis and TFL problems along with knee issues, so I'm working on my form. And lastly - HILLS. There is a monster hill to my house and I run it every.single.time I go home, it's about a mile long. So with the combo of no strength training and bad form I think this hill has become a real issue. I've avoided it on my last two runs and I'm in almost zero pain. So I'm hoping after a few weeks of strength training and form work I can work it back in, because avoiding it blows. Also, the LA Marathon has it's share of hills and it would be foolish to train without them.

Had a good 6 miler yesterday, strength training and spin class today.

I'm excited for our year of running - good luck on your goals everyone!

I'm game. I slacked off around October last year, and by slacking I mean I quit running, and it shows. I ran 1 mile yesterday and my lungs/heart were filing complaints. At least I didn't lose ability to run the mile! Time to get to cracking and work back up to 3 mile runs, 3 times a week. Shouldn't be too long. Keeping going everyone!

:wave: Hi all
Tomorrow will be my first 4-miler since September. I walked it yesterday with the K9s. Boy, it HAS to be easier without that 15 yr old of mine. After that, I'll be at work for 2 days--12 hr shifts, so no running or real exercise for Sat/Sun.
I started BodyRock back yesterday for the first time in about 2.5 weeks. I had cut my left hand--really deep--over the holidays and have been nursing it back to health. My legs are really sore today from split squats. This is my form of strength training. I use a sandbag for weight.

Ncuneo: I am curious to know the GU or beans you use. Our head nurse was telling me she ate some type of beans--like candy--on her 1/2s. I don't need them for 4 miles, of course. But, I may use them just to see how they will affect my performance on my long runs in the following weeks. And, if it's something I have to purchase online, I need to go head and place the order.

MK: You ARE a WEALTH of information! WOW! Thank you so much for being so generous in the sharing of your information. As I was reading your post, I thought of something--like a light just went off in my head. :lol:
There is a great deal of difference in thinking among runners.
Some of us think in terms of "I just want to run a 5K, 1/2, etc."
Some of us think in terms of "I just want to FINISH a 5K, 1/2, etc."
Some of us think in terms of "I want to WIN a 5K, 1/2, etc"

All of which make our mental training COMPLETELY different in terms of how we train our physical bodies to run!

I use the GU brand gel. I prefer the ones with caffine during my run, but don't care much before a run. I don't like beans, chomps or chews during because chewing while running just sounds not good to me. With GUs you really don't need them on runs less than 60 - 90 mins. Actually that with any fueling. Your body has enough "fuel" or glycogin stored up from the night before to get you through. Runs over 60 - 90 mins (I prefer over 90) you should do one GU (of fueling preferance) before, one at 45 mins and then one every 45 mins after. Now that said, that's just a guideline, the key is what works for YOU. Like MK said earlier, the key is to do them BEFORE you get tired. If you wait it's too late. So it's difficult to time them by feel. My personal preference is just a GU before a run for anything between 6 and 12 miles, one before and during for anything over 12 miles. One race day I stay a littlre more conservative and do GUs a littlre more often, but be SURE to wash them down with water otherwise the sit in your stomach and may cause some GI distress.

EXPERIMENTATION! That's the key. I think that's why people get hooked on 1/2 and full marathons, they are constantly trying to perfect their strategy.

Also, don't think more is better when it comes to fueling either. Your body can only absorb a certain amount of calories per hour when exercising. There's a whole calculation for it, but it averages out to between 150 - 300 cals depending on weight.

We should also probably talk a little bit about hydration and electrolytes, but I'm short on time, I'll try to check back later. :)

I defo do not want to over-electrolyte myself. I can't stand poweraide/gatorade & the like. Although, I do love the Powerbars but haven't needed one in months.
There is just nothing like VitaminPee!
:rofl:

The longer you have been running the less you will need to fuel in training. I no longer fuel for a training run until 16 miles and then only if i am going over 18. For a marathon I take a gu every 6-7 miles.

My goals for this year are to get back to where I was before the car accident. Plain and simple. Until march that means focus on weight after that I can focus on training for stuff. I want to win AG at the memorial day race because there is a special award for the winner of the 41 year old ag. And then hopefully a PR by fall at some distance.

On warming up. The shorter the race the longer the warmup for me. I am a SLOOOOOOOOWWWWW starter. For a 5K I usually warm up with a 5K. 10K - 2 miles. 1/2M 1-2 miles. Marathon - 1/2 - 1 mile or just slow first mile.

Aaah, I've been a passionate runner for about 5 years now, or maybe 4 years. I started in Caloriecount.about.com forums where they played a kind of game, a project "run around the world" where each runner logs their miles publicly and it will all be added up and the total mileage tracked on google maps to see how far we have collectively got. It was lots of fun and got me from run-walk-crawling 5km in the beginning to trail running half-marathons a few years later in the French Alps.

This autumn I have been taking it easier and kept the distances minimal - but I started a habit of wake-up runs, which means 15-40min runs early in the morning before breakfast and before going to work. I found that even if I'm too sleepy to run more than 10min, it will make a huge difference in how I feel for the rest of the day. Skipped morning run = feeling bloated and sleepy for the whole day.

During the Christmas holidays (I took 3 weeks off work) I lost the habit and must start my army regime again. It's cold and rainy and sometimes snowy and always dark in the morning and getting back on track is not the easiest task in the world. I put my alarm for 6:00 this morning and I have no memory of it ringing! That's how sleepy I've got! Hehe. You see, I have some hard self-motivation to do.