HHM Training - Week 7 Day 5

[Dodgylungs]

Outdoors: 15K Done!!! 3 circuits around Regents Park and then back around to Primrose Hill where my car was parked. It was the longest run I’ve ever done and I started cramping up around 13K, going to have to do something about that, not quite sure what to be honest. If anybody has any suggestions how to combat cramp I’m all ears. I always put a hydration tablet in my water but that’s not doing it for me.

I’m pleased that with over 7 weeks to go I’ve negotiated my way through 15K in just over 2 hours. That time will improve over the next 7 weeks. I’m still going by the NRC app rather than my Fitbit and I may find that I’m actually running a shorter distance than I should be but I’ll cross that bridge when I come to it. For now an NRC app 15K will do me.

My hernia (I’m pretty sure that’s what it is now) was quite sore around 8K, especially when I cough, but it’s manageable. I’m getting used to running in discomfort now. There’s nothing easy about this running malarkey but at least I’m raising money for a good cause while putting myself through the wringer! Not to mention slowly getting fit - with the emphasis on slowly.

[Frizzbomb67 10 Miles]

Well done! 15k 😲👏🏻👏🏻👏🏻👏🏻I’m keeping up with your journey and following in your tracks. I’ve got ‘another 10k’ to do today to complete ‘10 weeks to go’. It’s taking me 2 weeks to complete all the runs though but that’s manageable and I’m in no rush. Then it’s on to 12.5k 😲.

Hope your next week goes well and be careful with that ‘hernia’

[Dodgylungs Half Marathon in reply to Frizzbomb67]

Thank you and good luck for your 10K. It doesn’t matter how long it takes you to complete it because ultimately the goal is to achieve the distance. I wish I had more time to do mine as I’d take more rest days. Every run makes you a better runner according to Coach Bennett on the NRC app and I firmly believe that.

[Frizzbomb67 10 Miles in reply to Dodgylungs]

Update. 10k complete and it was 5 mins faster than my last one! 😲🙌🙌‘9 weeks to go’ here I come!

[Irishprincess Administrator Half Marathon]

Well done! 15K is a long old way and you must feel great that you’ve ticked it off 👍

The subject of cramp came up here recently so you might be interested in some of the replies

healthunlocked.com/marathon...

[Dodgylungs Half Marathon in reply to Irishprincess]

Thank you, I do feel chuffed that I’ve ticked it off but the cramp spoiled it a bit. I’ll check out the post and hope to stave it off next time. I had to walk/run from 13K today as the cramp was killing me. I realised after I’d finished the run that I could probably shave at least 15 minutes off that time without the cramp and getting a little fitter.

[Jericho2332 Half Marathon]

I find next time you run that distance you won't cramp as early, your legs just get used to it 👍🏻 oh and drink plenty of water! Well done on the run 👍🏻

[Dodgylungs Half Marathon in reply to Jericho2332]

Thank you. I hope you’re right. It’s amazing to be out there and every long run I do makes me feel stronger (albeit once the run’s over). These distances are daunting but the fact I’m even attempting up to 21K is a miracle since I’m not a natural distance runner.

[Jericho2332 Half Marathon in reply to Dodgylungs]

I was the same but managed it back in Feb, training back to it now after a long period of shorter runs. 13k today was tough! 🤣

[Dodgylungs Half Marathon in reply to Jericho2332]

Well done. Once you start getting up to the 8 miles plus range it gets tougher. I've been really working on my mental strength and in particular getting used to running in discomfort. I think I'm a bit weak mentally at times.

[Jericho2332 Half Marathon in reply to Dodgylungs]

Sheer pig headedness goes a long way! Refuse to quit 💪🏻

[Dodgylungs Half Marathon in reply to Jericho2332]

Yeah, that gets me through often but I find once cramp sets in I'm stuffed.

[linda9389 Administrator Marathon]

Fabulous!!!

[Dodgylungs Half Marathon in reply to linda9389]

Thank you!

[Beachcomber66 Administrator Half Marathon]

Well done DL. 10 miles for me tomorrow. We need to keep this going !!🙂

[Dodgylungs Half Marathon in reply to Beachcomber66]

Thank you!! Fantastic fella, you'll smash it! You're going great guns. Is there a race at the end of it for you?

[Beachcomber66 Administrator Half Marathon in reply to Dodgylungs]

Great North Run on 12 September 😬

[Dodgylungs Half Marathon in reply to Beachcomber66]

Is that a half marathon?

[Beachcomber66 Administrator Half Marathon in reply to Dodgylungs]

Yep

[Dodgylungs Half Marathon in reply to Beachcomber66]

How long have you been training for it?

[Beachcomber66 Administrator Half Marathon in reply to Dodgylungs]

Since the first week in June; complicated because injury delayed my start.

[Dodgylungs Half Marathon in reply to Beachcomber66]

Sounds like you’re well on your way.

[misswobble Marathon]

Hydrate well all the time as a routine 💦🙂👍

Did you take a healthy snack with you, as after the first hour of running your energy reserves are used up - that’s assuming you ate a meal an hour or so before running.

I did get a bit of stitch on the run last weekend so I stopped to touch my toes and lean over and upwards to stretch my way out of it Trying to run with good form helps with stitch and cramp as we get tired and start to slump. Coach does remind us to haul ourselves up from time to time and it’s good advice

Maybe you’re guarding yourself because of your hernia and it’s making you tense ? Just a thought 💭🤔. I’m no doc obvs 😁 Check in with the doc if you’re getting concerned. You don’t want to make things worse. Maybe a phone call could put your mind at rest

Eating, sleeping, hydrating well, and keeping moving, are hopefully going to get us all round the course 😃👍🏃‍♀️🏃‍♂️

[Dodgylungs Half Marathon in reply to misswobble]

Thank you for this. I ate a big meal of brown pasta last night and I always carry water with me replete with hydration tablet. I didn't feel hungry at all during the run thanks to the slow burn pasta but I had a protein bar with me just in case. I eat a very low salt diet due to high blood pressure (which is very low at the moment due to medication and all this running) so I'm wondering if I need to increase my sodium input and add more electrolytes to my meals. i already eat bananas and yoghurt but kale/spinach and pickles have been suggested, so I may add those too. I am managing both my hernia and a small rupture in the muscle on my left calf and I run with a bandage on that issue but I could be guarding the injury as today (and often on other days) I get quite a bad pain sometimes in my lower back on the left side and my knee was tweaking. So after this half marathon I definitely need to sort myself out. I'm speaking to my doctor on August 10th and will tell him all about it.

[misswobble Marathon]

Keep your food natural as can be. Live yogurt is good, as is kale. I love pickled gherkins but don’t go mad on them. I like pickled onions and red cabbage but again in moderation. They do pep up a salad, as do a few pecans and dried cranberries You have to watch your salt content because of blood pressure. The electrolyte in your running drink should suffice 🙂.

Eat a balanced plate and you’ll be fine. Did you eat protein with your wholewheat pasta? I have a piece of cod or salmon with mine, and some spinach and cheese chucked in at the end 😋. I like bacon, mushroom and cheese pasta too A goodly pile of basil on top is lovely.

Hopefully as we run we get stronger and lose the niggles, but we all ache from time to time, especially during training for a longer run. Ease off the gas on the intervals if needs be. I find it’s the faster running that gives me grief. I’m nearly 64 though 😁

Try not to worry unduly. It sounds like you’re on target 🎯 🙂👍🏃‍♂️

[Dodgylungs Half Marathon in reply to misswobble]

I eat as healthy as I can for a busy single man. So last night for example I had wholemeal pasta with baked chicken pieces, pesto and salad containing lettuce, cucumber, tomatoes, avocado and sweet corn. I don’t generally eat rice or pasta unless I’m eating out or ordering a decent takeaway (which was waaaay too often until the last few weeks). I have type 2 diabetes so I try not to eat anything that may affect cholesterol or weight.

My usual routine has been either cereal with a banana or a croissant for breakfast. Flatbread with humus and salad for lunch. Fruit or a packet of Go Ahead biscuits at 11am (low sugar) fruit at 3pm and then in the evening either fish or chicken with salad and a yoghurt and fruit for dessert or sometimes just a yoghurt. When I was slim before lockdown I ate that diet consistently, some nights switching to chicken stir fry (no noodles just veg and chicken).

I’m carrying a bit of extra timber at the moment which is slowly coming off but I’m allowing myself carbs the night before a long run as I don’t want to experience blood sugar drops.

[Mormor1 Half Marathon]

Well done dodgylungs....so good that you can celebrate that run and the time looked very OK to me..I did my 10 miles in 2.5 hours, slow but steady is me. So interesting how we all have different habits regarding food before runs. I do all my running early morning, usually between 5-7 and on an empty stomach. I might have half a banana if I'm feeling peckish... And generally nothing to drink before, tho try to take some water after 5k....I do drink water during the night tho, as I'm a bad sleeper. Apparently your not supposed to need much sleep as you get older. But at 70 I always wish for more.😕

[Dodgylungs Half Marathon in reply to Mormor1]

Congrats on your 10 miles. I wouldn’t call 2 1/2 hours slow! You’re not dissimilar to me. I do most of my running early morning too and am not a great sleeper. I usually wake up a few times in the night. In fact since I’ve been doing the longer distances my sleeping has improved and I am truly knocked out when I go to bed, which is great! I’m speaking to my doctor about my dodgy lungs and hernia on 10th August. If my lungs were in better shape my running would be a bit faster but I’m just glad to be out there pounding the pavement.

[Mormor1 Half Marathon in reply to Dodgylungs]

Yes, it's great to be able to get out and just run. Watching Simon Reeve in India....could never run there with the smog and heat.

[Frenc Half Marathon]

Oh well done you! That’s a cracking distance, I bet you’re super pleased. I found that my calves gave me a bit of trouble the 2nd to last long run I did, but today they were good as gold - I think the body just learns to settle in to it with practice. I’m sure the same will happen for you. 😊😊😊

[Dodgylungs Half Marathon in reply to Frenc]

Thank you! Yes, I am hoping that is the case. I’ll be running 16K this week so will let you know!