Running Stuff. Learning as you go along

Goodness how it happened, especially given my medical history,
but people I know are coming to me for advice when it comes to running, and in particular, when they find themselves entered into corporate challenges much like the Standard Chartered and Chase Manhattan 5K city races. My rules are simple, and anyone’s old mum would give them the same:
·         Run your own race. What is your pace? Me? I like to vary it from between 8.5 kph and 12 depending on crowds. If I suddenly ran with a partner, or a group, who runs a steady 13 or 14 and I try to keep up then I will burn out by half way, be very disappointed, cramp up and most likely vomit and probably limp over the line half an hour after my PB. It will affect me, as will see it as a failure, my history will be shot, progress will be lost and I may well stop running completely. Extreme? Maybe a little but all in all, I prefer to cross the line and feel I have done well.
I do understand the benefit of being pushed by someone else, but this should only be with someone somewhat comparable. I have run in the same charity runs as Mo Farah but if I even try to keep up I will be flat out 100 yards along the course, panting like a fish pulled from the sea by a net and dropped on the deck of a  fishing boat.
·         Listen to your body. I cannot stress this enough. My boss asked me about running the aforementioned Standard Chartered City Race. I told him simply, listen to your body. When out of breath, slow down or even walk. If sweating, slow and take on water. I mean, the guy is not remotely in shape. He is in his 50s and looked like he has swallowed a Space Hopper whole. I was not being mean, but trying to keep up with the rest of the team there, who came in home before 28 mins, was going to kill him.
            And I do this. I listen to my body. If I am starting to breathe heavily I slow down.
·         Stay hydrated. Water, water, everywhere – but watch out for the rehydration stops as they can be a killer.
Why? People just STOP. They really do just STOP. If you have been a little forgetful and have forgotten your water bottle then you may well find yourself in a human pileup at the water tables. I would get the free water or Lucozade you are given before the race. If it is a 10K then you really only need a bottle of water, I would double that for a marathon. Water is key.
·         Don’t believe the hype.
This is on the insoles that just arrived. A performance sock. A performance sock? Please.
Now, I have fallen into the trap before. I did purchase these.
And they tasted like chemicals. I had thought that one every hour would allow me to complete a 10 with 1, half with 2 and 4 for the full. They were disgusting. Half hour after forcing it down my heart was trying to beat its way out of my chest. Did it help? Well, it scared the crap out of me if that is what you want to know.
I do like the Dri-Fit Nike clothing, as mentioned before. The wicking material really does remove sweat from me and lessens the dreaded chafe.
Which brings me nicely to chafing. Owie-owie my nipples, and anything else that could be chafed has been at one time or another during this learning curve. To stop this happening I am an advocate of
It does exactly what it says on the tub.
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