Training Supplement – August 31, 2016

Like most runners in the area, I’m done with summer.  To get me through this week, I relied on fun music to lift my mood and new gear.  On my runs this week, there were safety concerns, hazards, and interesting animal sightings on the rail trails.

Clothing & Gear

Shoes.  This week, I retired one pair of Mizuno Wave Rider 19s after 300 miles and purchased another pair.  I also decided not to run in the Brooks Ghost 8s any more after deciding they were causing pain in my feet.

When my new Mizunos arrive, I’ll have three pairs to work with until the New York City Marathon – two to train in for the next two months and one to start breaking in before the race in November.

Shorts.  The zipper on an old pair of Saucony tight shorts broke this week.  I wanted to buy another pair of Saucony Impulse Shorts but I didn’t like any of the colors left in my size.  Instead, I bought a pair of the Nike Flex Shorts and Nike Power Epic Lux Shorts.  When they arrived, the Flex Shorts were too small, so they’re going back.  It’s a shame because they’re very similar to the Impulse Shorts except they have two additional small pockets on the hips!  But, based on the fit, I think the mediums will be too big.  I’ll report back on the Power Epic Lux Shorts.

(My Complete Clothes & Gear Page.)

Nutrition & Hydration 

Weight.  My weight got down to the low- to mid- 120s a couple of weeks ago and then it spiked up again for some unknown reason.  In response, I’m back eating most of my calories after my runs and then eating healthy salads from Sweetgreen for lunch and a modest meal for dinner.

Pre-Workout Nutrition.  I tried the Carb Boom! energy gel (Banana Peach flavor) as a pre-run snack.  It was terrible.  There was a hint of fruit flavor but it was mostly bland with a strange aftertaste that I can’t quite explain.  I snacked on some Clif Organic Energy Food (Apple Cinnamon Oatmeal flavor) instead.

Routes

Safety.  This past week, two women were attacked on the far western part of the W&OD Trail.  Thankfully, it didn’t seem as though either woman was seriously injured physically but both incidents must have been terrifying.

Hazards.  Not nearly as distressing, but one of the bridges on the W&OD Trail was damaged last week, too.  It looked so severe that I wondered if it was vandalism.  I had also noticed that someone had spray painted on the asphalt and on a utility pole.  By the next day, the damage to the trail was fixed!  Our county does a great job at maintaining the trails.

 

 

Animals.  On Monday, I was running along the Custis Trail and out of the corner of my eye, saw an eagle perched on a lamp post!  On Wednesday, I saw some Canadian geese on the Mount Vernon Trail.  I hope these are signs that cooler temperatures are on their way.

 

 

 

 

Media & Motivation

Music. “Edge of Glory,” by Lady Gaga.  I needed fun songs this week and this was one of them.

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

Websites. “Temperature + Dew Point For Pace Adjustments,” from Maximum Performance Running.  A friend who knew how much I’ve been struggling this summer sent me this page with guidance on how to make pace adjustments based on temperature and dew point.  I don’t think I’ll follow this guidance right now – I think running by effort might be best until I have a sense for my overall fitness – but I thought it was interesting.

Motivation.  “You may be disappointed if you fail, but you are doomed if you don’t try.” – Beverly Sills

I had my doubts about my long run on Saturday before I even started.  I didn’t quite complete the workout as planned, but I gave it my best.