Hop to It! April 6 thru April 12

[yellow]

Yellow- How does one make Perpetuem paste?

First, you need a refillable flask.

I put about 3 scoops of Perpetuem in a glass measuring cup with a pour spout. I then add water a little at a time until it's about the same consistency as Hammer gel (which is the gel that I use...Gu or whatever...), maybe just a wee tad thinner. I then pour it through a very small funnel into the flask. Before I discovered this method I would mix it up in a plastic bag and then clip of a corner and squirt it into the flask like a cake decoration funnel. You have to mix it pretty well; if it's too lumpy it'll really clog the funnel. You can help it through the funnel with a shish kebab skewer or some such thing.

Perpetuem works really well for me. You can do the same thing with the Hammer Sustained Energy, and probably with the Endurox and Clif going-a-long-time products (I don't know what they are called). They all have a little bit of protein. Whatever works best for you. Of the Hammer stuff, I think the Perpetuem has a little more protein than the Sustained. I really benefit from that li'l bit o' pro when I'm out for a really long time.

Edit: I made a flask this morning for my long run today and used 4 scoops to make a full flask, not 3 scoops.

[OakLeaf]

Two sets of decreasing ladder intervals today. It took a while for my legs to want to come in, but I finished strong.

I'd just finished my recovery jog and was literally about to hit the lap button and start a walking cool-down when some middle school age boy offered to race me. I must be getting old... I turned him down. I asked him where he was when I needed him to pace me on my intervals.

[yellow]

One 20.5 mile trail run and, unlike Oak, I did not finish strong...but at least I finished! When I get into these long runs I always find myself asking "why?" Thankfully a friend ran the last 12 miles with me. That's way better than Abba on my iPod (and I like Abba).

We'll see how far I get on the recovery run/bike/whatever tomorrow. I'm hoping that my legs will mellow out enough to let me get a good night's sleep.

[michelem]

Hi all! It's great to see so many of you out and running! I started P90X (weight training) about 3 weeks ago and it is not advised to do extra cardio like running or cycling during the first month. Luckily, it's been raining, raining, raining here, so that has saved me from myself! Until today. I had the day off for Good Friday, and by afternoon it stopped raining. So, I decided to head out on a local 7 mile road/paved trail route. Holy cow! I really struggled. I got a side stitch about 1/2-way in and had to walk for a few minutes. Then, to keep it at bay for the rest of the run (jog?) I had to keep my pace down. So, it took me about 10 minutes longer than usual to complete the route. I LOVED being outdoors (the rain has brought out the green and the wildflowers), but I was disappointed in how my running fitness has suffered. Oh, well!

I do have a 10k race coming up mid-May, but I think I'll need to switch my expectations to more of a "fun run" than a race. My goal right now really needs to be building strength. It will only help my running and cycling in the long run.

Oh, and Yellow, I finally got the resistance bands and used them for pull-ups for the first time yesterday. I started with the "Heavy" bands and they really do help with the pull-ups. I think next time I am going to start with "negatives" (right now I can only do a small few, and none at all for wide-grips), and then use the band for the rest. I ordered the lighter band as well, for when I graduate -- ha ha! That won't be for a while. Right now I'm placing my feet in the band . . . next knees . . . and then graduate to the lighter band. Maybe by the end of the year!?!

Keep on running!

[Crankin]

I did a measly 2 miles on the treadmill today, but at my fastest pace, ever, 10:31 overall. I was running at 6 mph for most of the run. However, I forgot to put Body Glide on my recently healed blister/hot spots and damn, if it didn't start hurting as I neared the 2 mile mark. So, I switched to the elliptical, where I did another 20 minutes of an interval program. My feet were burning, but I really sweated up a storm this morning, which is good because last night we went out for Ethiopian food, which was great, but too filling, because you use bread as your eating utensil! Besides feeling guilty for breaking Passover (I didn't know that you had to use bread to feed yourself), I felt stuffed!

Hoping to get a ride in tomorrow, but it's going to be cold, in the 40's. That ride might turn into a hike.

[Urlea]

Was up & out at 6am for an 18miler with one of the marathon training groups here in Fargo. Perfect weather for a long run! Hoped my hydrating pack would be here, but not yet. Thankfully I have pockets in my jacket.

I felt pretty comfortable most of the run. Ran with Maggy who has offered to be my runny buddy from now on (YES!). Kept a 11min/mi for the run, slower then I hoped, but it's what my legs could handle today.

Good luck with your long runs this weekend ladies. Get out there!

[OakLeaf]

I went to Pilates and Yoga. Checked the tide chart, used it as an excuse not to run right away.

Started a load of laundry and hung it out in spite of threatening skies and close, humid air. Checked my legs to see if they'd been for a run yet. Nope.

Sat down, ate lunch, read TE, worked some KenKen puzzles (my new addiction), puttered around the house until I'd digested my lunch. Checked my laundry (drying nicely). Checked my legs. Still nope.

Out of excuses. Put on my running things, drug myself out for a 17 minute tempo run (why 17 minutes, I don't know. It was 15 minutes last week ) @ 8:56, not as fast as I would've liked but within the parameters I'd planned. Just about four miles even, with warm-up and recovery.

I'm not ready for this heat. I like heat, but the weather is changing too fast for me to acclimate. Wednesday I rode in tights and a light long sleeve wool base layer under my long sleeve jersey. Today it's over 80° and the air's really heavy.

[yellow]

I ordered the lighter band as well, for when I graduate -- ha ha! That won't be for a while. Right now I'm placing my feet in the band . . . next knees . . . and then graduate to the lighter band. Maybe by the end of the year!?!

[HIJACK]
I beg to differ with that!!!! The bands really help you get stronger and then one day...bang! You'll be able to do more than you ever thought with NO BAND AT ALL! Does the program you are using do any kipping pull ups at all or just dead hangs? We had a workout this week of pullups with EXTRA weight. Yeah, right. But I've been laying off of the pullups on account of a little case of tennis elbow. I've been doing handstand pushups instead.
[END HIJACK]
~~~~~

No recovery run for me today...DH and I went for a ride instead after I went to Crossfit. My legs felt good!

[Susan Otcenas]

Ran the same 7.25 mile route yesterday as I did last week. I didn't *feel* particularly strong doing it, but when all was said and done, I was about 4 minutes faster over last week. Go figure.

Went to swim class afterwards. Expected my legs to protest, but I actually think it helped me recover more quickly. My legs aren't even feeling achey today.

After swim class, we went to my SIL's house for Easter dinner. Her kitchen has smooth bamboo floors, and I was wearing my smooth compression socks. You can see where this is going, right?

My feet came out from underneath me and WHOOSH, suddenly I was only the floor. I smushed my left foot into one of her kitchen cabinets. It swelled up a wee bit last night, and it still tender today. Fortunately, my next run isn't scheduled until Wednesday morning, so I'll take it easy these next two days and hope for the best.

Susan

[michelem]

Susan,

Well wishes for a speedy recovery!