Training Supplement – August 18, 2016

I was inspired by the U.S. Olympic Track and Field athletes this week.  But, I found it hard to stay motivated during this recent heat wave.  I used my new foot pod to measure pace and distance on the treadmill but the calibration is off.  Still reading, The Science of Running.

Clothing & Gear

Foot Pod.  I’d been wearing a foot pod on almost all of my runs for the past two weeks allowing it to auto-calibrate.  But, I’m not sure I can trust the accuracy.  (Full disclosure: I was transferring it between shoes, but putting it in the same spot.  However, I may not have put it in the same direction each time.)  During Saturday’s long run, the pace on my Garmin seemed way off from treadmill setting.  For example, I started the workout with the treadmill at 6.9 for the first 3 miles, which was supposed to be 8:45 pace.  But, my Garmin showed 7:15 pace!  I had similar results during my treadmill runs on Tuesday and Wednesday.  I really don’t think I’m that fast yet.  So, I think I have to come up with another way to gauge pace on the treadmill.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration 

Pre-workout nutrition.  I wanted a little something in my stomach before my moderate run on Wednesday.  The nice thing about Stridebox is that I have a never ending supply of nutrition bars.  I tried the gluten-free JimmyBar! from the June 2016 box.  I liked the crispy rice but not the overall density of the bar.  Still, I thought it was pretty tasty for an all-natural nutrition bar.

Routes

Parks. I used the heat as an excuse to check out the flowers in a local park.

Water Fountains.  Some of the water fountains on my routes were out this week.  Very bad timing given the heat wave.   I reported the problems this morning so hopefully, they’ll be fixed soon.

Media & Motivation

Music. “Deee-Lite Theme,” by Deee-Lite.  I wish I had a theme song.

(My “Songs of the Week” playlist on Spotify.)

Olympics.  Rio Olympics.  The track and field events started on Friday!  I watched Molly Huddle finish 6th in the 10,000 meters.  She’s such a strong runner.  I’m really looking forward to her marathon debut at the 2016 New York City Marathon.  I’m disappointed I won’t be able to watch it live since I’ll be running, too.  I also watched the women’s marathon on Sunday morning.  I was cheering for Desiree Linden to come from behind but when that didn’t happen, cheered for Shalane Flanagan to stay with the lead pack.  It was an exciting race!

Podcasts.  “How to Make Sure You Condition Your Mind the Way You Condition Your Body,” from RunnersConnect.  This cast featured “peak performance strategist” Scott Welle.  It motivated me to work a little hard than I have been since, deep down, I know I haven’t been giving my all in workouts lately.

Books.  This week in “The Science of Running,” I read about efficiency: bio-mechanical, neuro-muscular, and metabolic.  In the bio-mechanical section, the author explained how a stiffer muscle is more efficient than a looser one and therefore, increased flexibility isn’t a great thing for runners.  He also covered the heel strike (less energy used so more efficient) and over-striding (more energy used so less efficient) issues.

Websites and Blogs.  “The Problem Is Not Women Running Alone,” from Runner’s World.  This article came out after three female runners were killed in New York, Washington, and Michigan.  I agree with the author that much of the safety advice given to women just isn’t practical.  For my own part, I try to be aware of my surroundings at all times but I prefer running alone.

Motivation.  Patience, persistence and perspiration make an unbeatable combination for success.” – Napoleon Hill

I channeled all of these character traits this week.  Marathon training during a heat wave resulted in a lot of perspiration!  But, I was persistent and worked through it.  Fall is only a few weeks away so I just have to be patient.