The Running Thread—2023

[prncssjas]

Be thankful and let your coach know you have made your decision. Try not to get into a discussion/argument of the relative value of a coach vs. Galloway vs. on your own. Pretty much everyone dislikes potential confrontation so your discomfort is normal.

Hi @DisneyParrothead I think @Kerry1957 gave you excellent feedback. I would second the advice. As someone who had to "fire" a running coach a year ago, I can relate. And this was an "in person" coach (not a virtual stranger) who I see at our local running store from time to time so I really had to keep it civil and respectful. I didn't want things to be awkward or tense. I kept the focus on different training outcomes and communication styles ---without focusing on anything personal. I also made sure my bill was paid in full and then we "broke up" and it was smooth sailing after that! I signed up with a different coach a week later who understood my needs and style and it has been SO much better. I think it's so important to have the right fit and connection with your coach.

Best wishes as you move on to the next coaching chapter!

 

[sandam1]

I don't like these types of conversations, but I know I need to. Any advice on what to say?

You've gotten a lot of great advice, but I just wanted pass on a similar experience that I had. Years ago I had an okay personal trainer. He did his job, but it wasn't a great fit. Then I found an awesome trainer at the same gym. I thought that the "breaking up" was going to be awkward since I was still going to at the same gym. Then someone reminded me that I was paying for the service and I owed it to myself to invest my (limited) money in the place where I could get the most bang for my buck.

I wrote a nice note, thanking the trainer for all of their help, and gave them a modest gift card at our last session. And then I moved on to the perfect trainer and never looked back. Incidentally, the okay trainer left the gym within a couple of months, but until then I treated them as a casual friend, waving and saying hello when I saw them. It actually wasn't as awkward as I feared.

If you feel that you need to give them an explanation, you can simply say "I'm looking to work with someone who is more experienced in the run/walk method." That makes it less about them as a coach/person and more about what you need.

 

[DopeyBadger]

LiquidIV Question

The recommendation is to add 1 packet to 16 ounces of water. Can If I use a more concentrated solution by itself during a race, or will I need to "top it off" with additional water at the water stops? I think this may have been answered, but I didn't find it in my search. Thanks!

I do 1 scoop Tailwind per about 1 oz water for my concentrated form. I make sure to consume an additional 11 oz of water for proper absorption.

I don't use Liquid IV during a run, but I do use it pre-run. When I drink Liquid IV my preference is to dilute it in about 4-5 oz of water (recommended is 16 oz per the label). It contains 11g carbs which needs about 5.5 oz for absorption if it follows the standard procedure (which I don't have reason to believe it doesn't). I'm not aware of a ratio of water to sodium or potassium for proper absorption. So I think you could go as low as 5.5oz water with Liquid IV during in-race nutrition. Try it out on a training run and see if it's tolerable to you. It does pack quite the sweet punch, but I prefer it that way.

For a comparison, Skratch Hyper Hydration is one of the highest sodium content drinks I'm aware of, and it's recommended dilution is 1720mg Sodium in 16oz water (107.5mg Sodium per oz) and 150mg Potassium (9.37mg Potassium per oz). Liquid IV at 5.5 oz of water would be 92.7mg Sodium per oz and 69mg Potassium per oz. Concentrated Tailwind at 1 scoop per oz is 303mg Sodium per oz and 88mg Potassium per oz, but you do have to drink additional water for this because of the higher carb content.

 

[Mr_Incr3dible]

Hi all. I need some advice from anyone who has left a running coach. I started working with a coach two years ago because I needed help overcoming my ITBS. I kept making progress and then regressed. Now that I know what to do, I have the itch again to strike out on my own, though not quite on my own since I want to try the Customized Training Program through Jeff Galloway. I like run/walk and my coach doesn't. I don't like these types of conversations, but I know I need to. Any advice on what to say?

You've gotten good advice on the breakup.

I've tried the run/walk and find it to be effective. Galloway's main point is that the short walk breaks allow the body to remove lactic acid from the muscles and leave you fresher at the end so that your run segments are faster, resulting in a faster time than simply running until you can't and then walking to the finish line.
That has seemed to work for me, especially for a half or a 10K with hills (of if I'm undertrained....).
I notice during races that a lot of people use watches that signal the run/walk intervals and tightly adhere to them.
My somewhat modified strategy is to simply walk through the water stops and otherwise run at my natural pace. I find that the water stop spacing usually works out to every mile or so, plus walking through them keeps me from inadvertently wearing what I'm trying to drink.
One key thing is to make sure that your walk break is short so that your body doesn't drop out of "run mode". When I'm doing training runs, if I take a walk interval (or need one on a longer run), then I count steps. For me, it is no more than 50 steps and I resume running. Any more than that and I want to simply walk the rest of the way, which isn't good.
YMMV. Good luck

 

[DisneyParrothead]

You've gotten good advice on the breakup.

I've tried the run/walk and find it to be effective. Galloway's main point is that the short walk breaks allow the body to remove lactic acid from the muscles and leave you fresher at the end so that your run segments are faster, resulting in a faster time than simply running until you can't and then walking to the finish line.
That has seemed to work for me, especially for a half or a 10K with hills (of if I'm undertrained....).
I notice during races that a lot of people use watches that signal the run/walk intervals and tightly adhere to them.
My somewhat modified strategy is to simply walk through the water stops and otherwise run at my natural pace. I find that the water stop spacing usually works out to every mile or so, plus walking through them keeps me from inadvertently wearing what I'm trying to drink.
One key thing is to make sure that your walk break is short so that your body doesn't drop out of "run mode". When I'm doing training runs, if I take a walk interval (or need one on a longer run), then I count steps. For me, it is no more than 50 steps and I resume running. Any more than that and I want to simply walk the rest of the way, which isn't good.
YMMV. Good luck

Oh yes, I've used the Galloway method on my own before. Lately I've taken to running one song, walking around 30 seconds, and then running again. That way I don't have to keep looking at my watch or need intervals programmed in. I didn't know they did customized training until last year, and I think it'll be good. I even have a magic half mile if they ask, from track club last month. That one hurt.

 

[DisneyParrothead]

Thank you everyone for your advice. I let my coach know today and she understands. Coaches must know it comes with the job.

 

[Professor_Cookie]

I have an unrelated hair/headband question:

I have some headbands I like for running, but now that it's super hot, I find that sweat just keeps dripping down my face into my eyes and it's not fun! I saw an ad for the gym wrap and thought about trying it, but wanted to ask if any of you have recommendations for sweatbands that you like that keep sweat out of your eyes and don't heat up your forehead too much.

I don’t do headbands, as I am bald, but fwiw I have used a cheap running hat from tj maxx to great results keeping all the sweat running off my head out of my eyes.

 

[Professor_Cookie]

Meanwhile, over the weekend we had good weather and a birthday gift certificate from the wife, so I did this:
View attachment 767278

Awesome! I really enjoyed it when I did it, although oddly with all the snowboarding and car stuff I do, I found the gliding more enjoyable than the free fall. It was just so calm and peaceful.

 

[nancipants]

I don’t do headbands, as I am bald, but fwiw I have used a cheap running hat from tj maxx to great results keeping all the sweat running off my head out of my eyes.

Just what I need, another excuse to go to TJ Maxx!


For those following my T+D woes, today it was 148 when I started my run at 7:34 am. At least it was cloudy!

 

[PrincessV]

T+D = 162 at sunrise. Like walking outside into a sauna. All of the few of us regular summer runners at the park were walking a LOT more than the usual. Summer is in full swing in the FLA!

 

[RuntheMouse]

Garry Bjorkland Half Marathon!

Yesterday was the Garry Bjorkland Half Marathon along with Grandma’s Marathon. The HM was my ”A” race for spring. My training block went really well except for a small hip issue I had. I focused on 5x a week running, 1x a week cross training and 2x a week strength training. I ended up not running my first taper week, I walked all the prescribed miles instead due to my hip. I mana to run this past week with only small pain so successful I think. It was a gamble but I felt I needed to rest my hip a bit so I could still try for a PR.

The weather was almost perfect. It was 50 at race start, partly cloudy, hardly any breeze. The point to point course is amazing, running parallel to Lake Superior for the first few miles and then along the wooded highway into town. Crowd support, I can’t even describe. I felt like the entire town was out cheering. The race start was a little messy, 8000 people and 1 ”corral” but we all got through it and with the entire highway closed we had room to spread out.

My pie in the sky goal was 2:20 but I felt like 2:22 was a more realistic A goal. I went out too fast but was feeling ok so I stuck with it. Then around mile 6 my breathing got wacky. The AQI was moderate and it was starting to warm up but I think in reality my mistake was catching up with me. I had a “talk” with myself, calmed down and worked through it as best I could. Lemon Drop Hill (really the only hill on the course) is at mile 9. It wasn’t too bad and when you get over it, you’re headed into town which was packed with spectators . I saw my DH at mile 12, gave him a high five and kicked it into gear to Canal Park. I was spent but clocked a 2:23:00. My previous PR was 2:30:23.

There is a great post race party area where we enjoyed a beer, hung out on the lakeshore and waited for a friend running the full. It was overall a great time. Definitely doing this one again, I highly recommend it.

 

[nancipants]

Congrats, @RuntheMouse! I saw several people on Instagram post about this race, it looks super fun.

 

[RuntheMouse]

Congrats, @RuntheMouse! I saw several people on Instagram post about this race, it looks super fun.

Thank you! It was a great time for sure.

 

[gosalyn_mallard]

Garry Bjorkland Half Marathon!

Yesterday was the Garry Bjorkland Half Marathon along with Grandma’s Marathon. The HM was my ”A” race for spring. My training block went really well except for a small hip issue I had. I focused on 5x a week running, 1x a week cross training and 2x a week strength training. I ended up not running my first taper week, I walked all the prescribed miles instead due to my hip. I mana to run this past week with only small pain so successful I think. It was a gamble but I felt I needed to rest my hip a bit so I could still try for a PR.

The weather was almost perfect. It was 50 at race start, partly cloudy, hardly any breeze. The point to point course is amazing, running parallel to Lake Superior for the first few miles and then along the wooded highway into town. Crowd support, I can’t even describe. I felt like the entire town was out cheering. The race start was a little messy, 8000 people and 1 ”corral” but we all got through it and with the entire highway closed we had room to spread out.

My pie in the sky goal was 2:20 but I felt like 2:22 was a more realistic A goal. I went out too fast but was feeling ok so I stuck with it. Then around mile 6 my breathing got wacky. The AQI was moderate and it was starting to warm up but I think in reality my mistake was catching up with me. I had a “talk” with myself, calmed down and worked through it as best I could. Lemon Drop Hill (really the only hill on the course) is at mile 9. It wasn’t too bad and when you get over it, you’re headed into town which was packed with spectators . I saw my DH at mile 12, gave him a high five and kicked it into gear to Canal Park. I was spent but clocked a 2:23:00. My previous PR was 2:30:23.

There is a great post race party area where we enjoyed a beer, hung out on the lakeshore and waited for a friend running the full. It was overall a great time. Definitely doing this one again, I highly recommend it.

Congrats on a great race! Thanks for sharing. I've thought about doing this half. How were the pre-race logistics?

 

[RuntheMouse]

Congrats on a great race! Thanks for sharing. I've thought about doing this half. How were the pre-race logistics?

Thank you! The pre-race logistics were really good in my opinion. Email communication was weekly the month before, they even had a schedule as to what info was going to be sent each week. Parking for expo was available in several locations, it does fill up if you go later in the day. Morning of, there are several bus pick up locations depending on where you’re staying, then they offer return service until 3:00 pm. The bus lines were a little tough this year and some people arrived late so bathroom lines were long at the start. I didn’t have any issues.

Duluth is a smaller city so hotels book up incredibly early. If you are even considering it, I’d book early with a rate you can cancel.

 

[Mr_Incr3dible]

Awesome! I really enjoyed it when I did it, although oddly with all the snowboarding and car stuff I do, I found the gliding more enjoyable than the free fall. It was just so calm and peaceful.

Exactly!

 

[Mr_Incr3dible]

T+D = 162 at sunrise. Like walking outside into a sauna. All of the few of us regular summer runners at the park were walking a LOT more than the usual. Summer is in full swing in the FLA!

Atlanta says “hold my beer”…

 

[camaker]

Atlanta says “hold my beer”…

Except Atlanta at sunrise on Saturday morning was a T+D of 133, almost 30 less.

Must be a light beer...

 

[Mr_Incr3dible]

Except Atlanta at sunrise on Saturday morning was a T+D of 133, almost 30 less.

Must be a light beer...

For now, but it’s coming

 

[garneska]

On the atlanta note (it was kind of sucky this morning at 6:30 T+D 140) but who is going to PTRR and what coral?

I am in E and happy to see the start time is 7:10. tagging the folks who might be going.

@Mr_Incr3dible @OldSlowGoofyGuy @Disney at Heart