Key to Long distance running: Fuel and hydration.

If you are into long-distance running, then here are some tips from my husband who has run several marathons and is now training for his ultra-marathon (50-km run) with SacFit group. He is a pace coach for the 9 min/mile pace group.

Before the run:

1. Do not run empty stomach. Have something like a toast with peanut butter or something which you digest easily.

During the run:

2. Power food: Our muscles need some fuel while running long distance runs. Try Gu. It is like a thick gel. Have it with water every 40-45 minutes of running. There are PowerGels for those who do not like thick gels. There are chews available too: Cliffshots and GU chomps. These will help the muscles to repair.
3. Electrolytes: Endurolytes by Hammer is like an electrolyte but has more than just sodium. It also has calcium, magnesium, potassium, B-6 and manganese. It is good to prevent cramping after the run. One at the beginning of the run and one every hour should be just fine. It all depends on how long you run and how hot it will be. The S-CAPs also by Hammer is just a sodium replacement.
4. Water: The important thing to remember is to drink water with whichever supplement that you choose.
5. Muscle food: After you are done with running, the muscles crave for food. So, within 30 minutes after you stop running, have some protein mix or chocolate milk. Have atleast 350 calories after running for a couple of hours.

After the run:

6. Snacks (These can be used during longer 2hour+ runs too): Some good running snacks include: Honey Stinger Waffles, peanut-filled pretzels, Pringles chips, Sports energy bars. You might also even want to try the after-running Sports drinks for recovery.
7. Stretching: Do not forget to stretch after running, before your body cools down. Click here for some stretching exercises.

How does he do it?

Running Marathons is for sure not easy. I wonder, how do you keep yourself engaged and concentrated for 26.2 miles!! Shavi ran his second full marathon this year (2011) on December 5. It was the California International Marathon (CIM). He beat his personal record (PR) by almost 1.30 minutes, finishing the marathon in 3 hrs 47 mins. Of course it required a lot of training and dedication. Waking up every day at 5am for training and running long miles for more than 6 months for sure requires a lot of determination. Running with a group makes it little easier. It is hard but seeing the 8000 people run this marathon and cheering Shavi was very motivating for me. These people are full of energy. Kenya's Monyenye won the men's marathon, finishing in 2 hrs 11 mins and 50 secs. Ethiopia's Serkalem won the women's race, finishing in 2 hrs, 33 mins and 40 secs. I am proud of Shavi and hope he continues with his running! Some day, I hope to get there as well!

My First Half Marathon - April 30, 2011

I can now check-off one item in my to-do list - running a half marathon. Yaayi, I finally ran my first official 13.1 miles (almost 25 kms) in the American River Parkway half-marathon in Sacramento on April 30, 2011. I ran at a pace of around 12 mins/mile, completing the run in 2 hour 41 minutes.

It was a good sunny and a windy day. I found a running buddy who was planning to run at my pace. We kept talking on the way which made it easier. There were live bands playing, aid stations and people on side-walks cheering the runners all throughout the trail. It was like a festival. I did not even use my mp3 player for once.

Note for my running buddy, Jeff: If you stumble upon this blog some day, then I would like to thank you for running with me and making my first half-marathon easier:)

I was all excited that morning and a little anxious too as I was having pain in my shin when I started the race. I ignored it, thinking that it was just a normal cramp. It got worse after I crossed the finish line in pain. It seems like a shin splint but I guess it'll be fine with time. That will not dampen my running spirit. Kids fall or get injured when they learn to walk/run:) At least I get to relax that way:)

I have to admit that when I was running in pain due to my leg, I was thinking, "Can someone remind me again - why am I doing this!" I got my answer at the finish line where Shavi was waiting for me after completing his half-marathon in 1 hour 48 minutes (his new PR). What a sense of achievement it was! I loved it - waiting to recover from my shin splint and do it again:)

How could I run!

It is never too late to run - I guess I learned this when it was too late but actually not:)

I ran my first 10K race on Thanksgiving day in Sacramento, November 2010 (http://www.runtofeedthehungry.com/) with Shavi. Having practiced for hardly 2-3 weeks, I was ready only for running 5K but Shavi inspired me for 10K on the race day when he assured to run with me at my pace. This made it easier for me and I ran at a pace of 11:15 min/mile. This was my second race after my first 5K race at a pace of 10:30 min/mile in March. Now when I look back one year from now, I can see myself not being able to run even half a mile.

Truly, Shavi has been my inspiration, especially after he ran his first marathon - The California International Marathon (CIM) on December 5, 2010. He completed the race in 3.99 hours with an exceptionally great pace of 9 min/mile. How could he not be an inspiration for his wife!

I have now registered with his running club - Sacfit (http://www.sacfit.com/) as I look forward to spending some more running time with Shavi ;-) and practicing for a half marathon. Yes, you read it right - Half Marathon in May 2011. Hope I can do it!

In other words, it sure is a tough thing but once you have the motivation and inspiration, nothing is impossible. When in doubt, have faith in yourself!

The Thanksgiving Run

Finally it was 'Thanksgiving' last Thursday and we had the much awaited Thanksgiving Marathon that morning. It was an awesome experience. Even though I was not among the 30,000 people registered to run, I was feeling great supporting Shavi who was running the 10K marathon. There were people of all ages - starting from 7-8years to old people on wheelchair - running and walking in the 5K and 10K race. The enthusiasm of the people on wheelchair for the run was amazing. I had never seen such a big crowd in Sacramento ever. There were all sorts of stalls and music playing. Even people with kids in strollers were running/walking - it was just astonishing to see so many people supporting the cause - 'Run to feed the hunger'.

I did not have to wait much for Shavi at the Finish lane - he was there much before we were expecting - he ran 10 kms in less than 50 minutes. Shavi finished the marathon among the 1st 1000 people out of the 30,000 people running. I am proud of him that he could make it within the 1st 800 with so many professional runners.
We did not know before that The Sacramento Thanksgiving Marathon is the most famous marathon of US and has the most people running. We have the pictures posted on our facebook profiles.

Though it was a sad week - it was just a couple days after the Mumbai Tragedy news, we still tried to cheer up ourselves on that day. It was quite hard - the heinious crime - the Mumbai shootings on 26/11 had left such a deep impact on everyone concerned. Well, I dont even want to get started on this topic. There are 2 kinds of people - one who just talk and complain and the others who act and I do not want to fall in the 1st category as I know that I can never fall in the 2nd category:(

What drives you...

In this monotonous life we all live in, there needs to be something that drives you to wake up the next day. For most of the people (including me most of the times), it is the coming Friday. Monday morning we wake up thinking - Only 5 more days and then I will get to sleep at my will. 

But then, sometimes the weekend also seems to give not enough 'juice' to drive the brain to 'Get up and get on it'... 

So, like most of the sane beings out there, I (should rather say - we: Ruchi and I) have started this Running regime that we try to stick to. We have been successful for the last 6 months. Hard to believe and imagine - we do get up at 5 am in the morning to go make ourselves uncomfortable in the gymnasium.  She loves to go do group cycling and I am a big fan of running. (Run Forest Run!!!). We spend almost 7 hours/week at the gym. 

While this schedule is still driving her pretty strong, it kinda started fading away for me. My restless brain needed more 'juice' to drive it. Don't get me wrong - our 6 month ordeal has paid us big time. Both of us have burnt off some good amount of weight, and are very satisfied with our progress: both on the weighing scale and on the speed-o-meter on the treadmill (Endurance). 

While it has not only been a great motivator for us so far to hit the gym every AM, it also has been helping us quite well at keeping away from 'junk' foods. We are eating healthier, just the right portions and are able to now say NO to something that looks unhealthy. [As they say - if it looks unhealthy, it most probably is]. It also is giving Ruchi a good enough reason to go on a shopping spree, now that our clothes 'dont' fit us anymore...

 

This is when Ruchi suggested I should participate and practice for a 10Km (6.2 mi) run on Thanksgiving day that is coming up on November 27th. Its called RunToFeedTheHungry. And that has done the trick for me so far. I actually look forward to run everyday. I have seen my progress in the last few weeks: averaging from 6 miles / hour when I started practicing, I now average 7+ miles / hour. I keep telling myself I can do much better - and that's what is driving me (for now). I keep telling myself, as each day passes by, that I have less and less time to improve. 

I have since installed a couple of iPhone apps (runKeeper and iMapMyRun) and trying to track it. Have been planning out what songs should I put on the playlist that will keep me going during my first public attempt at a marathon.

From the RunToFeedTheHungry website:

WHEN: Thanksgiving Morning Thursday, November 27th, 2008 "Rain Or Shine!"

So, Rain or Shine, I am going to go Run to feed the Hungry on Thanksgiving. And then later that evening sit, relax, recover from my first marathon, drink and think about the next 'juice' for my brain.

This is how we are going...

Here we complete almost 2 months of our exercising and 'eat healthy' diet. Shavi lost a whooping 4.6kgs (10 lbs) and I lost 3.5kgs (7.5+ lbs) in almost 5 weeks. Our weighing scale had always been de-motivating us in the past even after lot of efforts but this time it is seriously working! We are all the more motivated now - feels great! I really wish to return to my normal self (weight wise) - what I was before marriage! And so the efforts continue........

One thing is for sure - Moderate exercise alone can do nothing; Strenuous work-out plus keeping an eye on what you eat makes a whole big difference. I am proud of ourselves and our will-power - Shavi has lost almost 9kgs+ in the last 2 months and I too have - a little less than Shavi though:)