Effects of sports drinks in mid-distance road racing

This article was originally posted by Ryan at the original HillRunner.com Blogs.

Image

For terms of this post, I’m considering anything 90 minutes and under to be a "mid-distance" race. For most of us, that would be somewhere between 15K and half marathon at the upper limit.

This is something I’ve often wondered about. We know our bodies can store enough glycogen for about 90 minutes of running so how useful are sports drinks in a race of less than 90 minutes? Your body already has enough fuel on board, does it really help to top off the tank?

This study suggests the answer might be no.

What does this tell us? Well, we might be just as well off with water as with a sports drink during a race that is less than 90 minutes long. Topping off the tank doesn’t appear to do anything for us. This is good news for runners who have sensitive stomachs and may not be able to handle sports drinks in shorter, more intense races.

Of course, as with all studies, this finds that on average sports drinks don’t help. Your results may vary. However, if you have trouble taking a sports drink during a shorter, more intense race, don’t get too worried about it. Especially if it gives you problems, you might be better off without it and the person next to you taking one may not be gaining a performance benefit anyway.

Effects of sports drinks in mid-distance road racing Read More »

Running in a Small Town

This article was originally posted by Charlene at the original HillRunner.com Blogs.

This is an uncomfortable post for me to write. But sometimes uncomfortable things should be talked about.

I live in a small town where very people run. I am known by strangers as, "The girl who runs." I am used to people asking me in the grocery store how far I run each day and that is something that I am sure you all encounter.

A few things though the last few months have started to trouble me. I have always felt safe running. My only worries for my own personal safety have only been about traffic or falling. Like I stated before people often use my running as a way to start a conversation or introduce them self to me. Usually those conversations are quite normal. But lately some of these conversations have been strange. Like people say things that they really should not. Like things that make me think that they might have a somewhat unhealthy interest in my running. I am not a person that is easily offended and as a long time regular of the dive bars in this town I have heard about everything and am quite used to the more suggestive comments that people sometimes make. Most of those comments are actually pretty normal considering the people that they come from. I have some friends in low places. Those type of comments or cat calls no matter how crude are not what I am writing about here.

People sometimes slip up and say more than they mean too. Sometimes this is just a small slip like instead of saying that they see me run they tell me that they watch me run. But then there was the lady in the van that stopped me one day and told me how worried she was about me as she she had been monitoring my weight and my running for years. She repeatedly asked me to get in the van with her. Perhaps she wanted to abduct me and fatten me up -JK. She was an odd one but harmless but the incident did cue me in to the fact that people that I did not know were taking more of a notice of my hobby than I was comfortable with. I think every runner struggles with feeling a little bit self conscious at times but as the years go by we would like to think that we just blend in.

I do a lot of my speed work at the HS track as there are very few safe places to run fast around here. Sometimes there are people there as the infield is used for various practices that do not involve the track. I go ahead and do my workout and just make sure that I stay out of the way and do not run down any small children. One night at a social function a man asked me if I run at the track to show off my body to the dads and the boys. This was the most offensive thing that anyone had ever said to me in my entire life. One other man recently asked me if I think about him when he drives by me. But he stated it in a way that indicated that he thought I ran to attract his attention. Both of these men are from the Dad practice group at the track and are of a profile (married, mid forties, ex jock, and giving off a certain vibe) that way back when I got boobs I decided should be avoided.

Obviously, I sense a lack of respect for female athletes behind these comments. I know that many people perceive women who train to be competitive with all having eating disorders but the whole running to attract male attention really threw me for a loop. That to me is an unhinged rationalization that reminds me of those stories of juries acquitting rapists because the victim was wearing a mini skirt. These comments also lead me to believe that perhaps I am watched more than I ever thought. Part of this is that commentary in general on my running has been increasing in frequency to the point that my friends notice and tell me how weird it is that so many people bring it up. I still feel safe in my little town but I got to admit this totally creeps me out.

Running in a Small Town Read More »

Race report: Pike Lake Trail Run

This article was originally posted by Ryan at the original HillRunner.com Blogs.

I was looking for a race to test out my legs some but not worry about times or beat myself up too badly. When I saw this race on the calendar, I couldn’t resist. Times mean nothing when running at Pike Lake due to the extremely undulating terrain so I wouldn’t find myself worrying about running a certain time. No matter what time I run, it doesn’t matter. Further, I figured the trail aspect would save my legs a bit and, this time of the year and with the recent large amounts of rain we have had, ensure times would even mean less. So I signed up and was off to the races.

In the past week or so, I got to the point of expecting a very muddy course. As the race neared, I noted the forecast overnight temperatures in the 20s and decided a bigger concern may be ice. Still, a good reason to break out the cross country spikes either way. So that was my decision. With the cold forecast, I also made some race uniform changes. When I got to the race and felt the biting wind, it was settled. Tights and a long sleeve shirt over a short sleeve shirt. Add in a hat and gloves and I had my racing uniform set.

At warmup time, the temp was 25 and I don’t want to know what the wind chill was, given the strong wind coming off Pike Lake. The only saving grace was that most of the race would be in the wooded hills of the park so I’d be sheltered from the wind. It’s hard to warm up in that but I managed. Unfortunately, I believe the start was a little late so it was hard to keep warmed up but I managed with some additional strides and form drills.

As the race started, the 5K and 10K/half runners went different directions, which allowed me to at least figure out who was in the 5K. A couple of 10K/half runners jumped out in front of me and, while my legs weren’t too anxious to get off to a fast start, I didn’t want to lose contact so I hung with them. After a bit of time to loosen up, the legs decided to get going and I think the guys in front slowed down a bit and I took over the lead. Pretty quickly, the lead was growing to a fairly significant margin.

Then the start of the climb up to the top of Powder Hill. This is roughly a 450 foot climb from the start of the race to the top of the hill so we’re not talking a little climb. It also had a few downhills included so, while the net climb might be 450 feet, the gross climb was more than that. I began encountering 5K participants, some of whom even though they looked back and saw me coming did little or nothing to give me space to pass. Fortunately, it was on the mostly uphill portion of the course so I had more control and was able to work my way through with little to no trouble.

As we approached the top of the hill, we split from the 5K. They leveled off, relatively speaking, while we continued the climb to the top. As I was approaching the 55 foot observation tower near the top, I felt conflicted. The sign at the base of the tower said turn around. However, I remembered the course instructions from the website, specifically:

…towards powder hill tower, up tower, turn around, back down and out…

So what do I do? I have about 3 seconds to decide. I’m in the lead by a fairly significant margin. It’s still early enough in the race that, even if I lose the lead, I have time to gain it back. I don’t want to win partially by cutting the course. So I head up the tower. I start running but, on the first flight of 8 steps, I nearly trip because the steps are so small. So I walk the rest of the way, 2 steps at a time. On the way down, again because of the small steps, I walk down, 1 step at a time. As I’m going back down the tower, I see 6 runners turn around at the base of the tower. Either they missed the message I saw online or I chose to follow the wrong instructions. After the race, I asked the RD and he said we were not supposed to go up the tower but I didn’t know that at the time…obviously.

So now I gave up what I figure was at least 2-3 minutes, very possibly 4-5 minutes, and I went from a very solid lead to 7th place. I have time to make this up, though. So off I go to make it up. Right now, I’m somewhat mad at the guys who didn’t go up the tower because, remembering the very clear instructions online, I was sure we were supposed to go up the tower. I think I fed off that anger a bit and brought all 6 of them back in fairly quickly. Then I was back in the lead and extending it fairly quickly. Then the fun of the course began. I remember some snow and ice from the winter that hadn’t yet melted on the course somewhere but I can’t remember quite where. More fun than that, though, was the biggest "puddle" (more like a pond) on the course. We had already run through some mud spots and a couple of places where a boardwalk was laid out so we could avoid the mud pits. Now, though, I was staring at a small pond on the trail. It extended the full width of the trail and into the woods on each side. After the race, I was told there was a path around it with small flags signifying that was the path for us to take. I didn’t see it while out there, though, so through it I went.

This small pond had about 1/8 to 1/4 inch of ice on top from last night’s solid freeze and was nearly knee deep. When I first hit it, I didn’t know what I was going to hit. I knew it had ice on top but didn’t know if it was a thin film of ice or thick enough to trip me up. It turns out it was thick enough to trip me up. I crunched into the ice for about 2-3 steps at full speed, heard the guy behind me say fairly loudly "oh shit", then my foot got hung up on the ice. I kept my feet under me but I had to slow down to keep from tripping on the ice the rest of the way. By the time I got out, I was soaked from waist down and freezing. Fortunately, the freezing part only lasted about 1/4 mile.

From that point on, the worst was over. A few mud patches but nothing bad. A few hills but mostly downhill. As I had been doing whenever the opportunity presented itself, I opened up my stride whenever I could and tried hitting a nice race pace. I cruised through the remainder of the course, knowing I had a solid lead so not pushing to the full extent I could but at the same time trying to give an honest effort. I encountered some 5K participants along the way but they were spread out enough now that they weren’t too hard to navigate around. Essentially, other than one unmarked turn that I slowed a bit for before just taking a guess (and, fortunately, guessing right) it was a pretty uneventful last 1-2 miles. I cruised in with a pretty healthy lead for first place. I have no idea what my time was. Between the challenging course and adding on a fair amount of time climbing the tower, I honestly don’t care what my time was. I went there to race with no worries about time and that’s just what I did.

It was a good first effort of the year. It’s always nice to start off the year with a low key win and it’s nice to start off the year not having to truly redline it out there and without beating yourself up too badly.

While the race has some organizational challenges to improve upon, I love the course (and I now know it…as long as they don’t change it on me next year) and that to me overrides the problems. I’m never certain I’ll be going back to any race except Al’s Run but I’m reasonably certain that, barring scheduling problems, I’ll be back next year.

Sorry I don’t have any pictures. The mud I picked up on my back alone would have made for some classic images but it wasn’t meant to be I guess.

Race report: Pike Lake Trail Run Read More »

We will overcome

This article was originally posted by Ryan at the original HillRunner.com Blogs.

Image

I know everyone is writing about this and I have no doubt some are far more eloquently than I will. Still, I can’t help but add my own thoughts.

Yesterday’s events at Boston have shaken the running community. There is no denying that. Never, as far as I can recall, has an act of terror so directly attacked the distance running community. There have been acts of terror targeting the Olympics and that, obviously, affects the running community but they weren’t directly targeted at a running event. They were targeted at an event that running is a part of. On top of that, this wasn’t an attack on just a running event. It was an attack on the longest-running annual marathon in the world. It was an attack on possibly the most famous marathon in the world (some might quibble with this but it is definitely among the top two or three).

At the same time, runners in general have interminable spirits. We don’t just pack it in when something goes wrong. Individually, we overcome and return from injuries. We come back from bad races with good races. When we fall down 9 times, we get up 10 times. Runners seem to be hardwired for that. Actually, I just think it’s a process of natural selection. Runners fall down. Those who don’t get back up don’t remain runners.

This time, it’s not an individual battle we have to overcome but an attack on our community as a whole. True, the attack probably wasn’t targeted at the running community as much as it was targeted at a high profile event in a major US city but the chosen target was a running event and, as such, the attacker picked a fight with the running community. I have no doubt that we, as a community, will get up again. That’s what we do individually and that’s what we will do as a community.

The individuals affected by this will have a long road back. By the latest count I’ve heard, three families are paying the ultimate sacrifice. Many others are suffering great loss themselves and have long roads to recovery. I have no doubt the running community will rally around all of those who are suffering physical and emotional scars that many of us can’t imagine. We may not be able to do everything for them but we will do all we can and we will not forget about them. They are now a part of our sport’s history.

In the meantime, those of us with less severe scars will come back. In a way, our sport has lost some of its innocence. Starting with London this coming Sunday, security at major events is never going to be the same again. That said, we will not give up. We will not give in. I fully plan to be out racing this Saturday and, in my own way, remembering those who have been so seriously affected by the events of yesterday and celebrating the resiliency of not just the participants of our great sport but of our great sport itself.

In the end, we will follow the lead of Bill Iffrig who, after being knocked down by the explosion, got back up and crossed the finish line.

We will overcome Read More »

Terrorist attack at Boston Marathon

This article was originally posted by Ryan at the original HillRunner.com Blogs.

I’m still catching up myself on what is going on in Boston right now. It appears two bombs detonated near the finish line. Initial pictures I’ve seen are not looking good. I won’t post pictures here for those who don’t want to see them. If you do want to see what seems to be the most commonly used photo, see the link below:

http://www.washingtontimes.com/news/2013/apr/15/two-explosions-boston-marathon/

I’ll update here as I’m able and as I get updates. Mixed messages now but it sounds like runners are being rerouted away from the finish line. If anyone has more details or finds updates before I post them, please don’t hesitate to update in the comments. I’ll be doing the same.

Terrorist attack at Boston Marathon Read More »

Scroll to Top