May Running

[7rider]

So maybe the experienced runners here can help me out.

Yesterday - I did 57 very flat, moderately paced miles (17.5 mph average) on the TT bike out on the Eastern Shore, followed immediately with 0.9 miles of running at a <10 mm pace (I was in a rush and needed to get home - plus, it was less than one mile and flat). Drove home, gnoshing on a PB/Nutella sammy with mixed nuts and the last of my HEED. Sipped water the rest of the afternoon at a pre-triathlon expo where I was minding the table for my tri club. Was STARVING by the time I left - to the point where I was starting to get a headache. Had a big burrito dinner takeout from the local hole-in-the wall Mexican place (mmmm!).

This morning, coffee, 8 oz. Muscle Milk light, and 1 slice of WW toast with Nutella before heading out the door for a 5 mile run with my club. Downed a Rocktane gel about 10 minutes before the run. Sipped NUUN-spiked water the whole way. Was warm - we ran on a shaded MUT. At the end, wile we were all stretching (after we walked a bit to cool down), I blossomed in sweat (not surprising), got a bit chilled (also not surprising), and started to feel a bit light-headed. That part got me a bit worried. Felt like my blood pressure bottomed out (Avg. HR for today's run, was 149 with a max of 176 - although I feel anything off this Garmin is suspect, and no...I don't have calculated VOmax or HR zones. But those numbers don't seem unreasonable for me. Today was a LSD run and we just went at a pace where we could talk the whole way - and boy, did we talk the whole way! Our run leader makes sure of it - she's a chatty one! Love it. ).

So, my run leader thinks I didn't recover well from yesterday's effort -- which was probably a 6 on a perceived exertion scale to 10. Moderately hard, not crazy hard. She thought I needed to eat more and drink more electrolytes. She actually said "Hellloooooo???? You rode 57 miles yesterday!!" So I immediately pulled out a 230 calorie Hammer bar to her satisfaction and ate it (it was delish - like a Lara bar but softer!).

So...any issues with light headedness after a run that you can tell me about? I'm thinking I'm just needing to acclimate to the increasingly warm temps (60, but you could really feel the heat when in the sun), and keep up the LSD with lots of electrolytes. I think it's just a matter of time and eventually I'll be able to do a warm summer run okay. Thoughts?

[jessmarimba]

I think you pretty much figured it out. About 12 hours after my ten miler yesterday (which wasn't warm at all, but humid for here) I was standing in line at the liquor store (no comments! ) and started feeling...awful. Light-headed, too hot, broke out in a sweat, you name it. Just sort of bonked standing still. I grabbed a soda from the case by the register and barely made it to the register before I had to drink some. I was fine a few minutes later.

[katluvr]

Recap on recent runs:
This past Sat. 10 miles. Felt good first half, struggled 2nd half. Don't think I am getting enough mid week runs. Quads trashed...I mean I was really sore. Not sure why I my quads are so sore lately with my runs. Couple possibilities: not enough mileage during week/consitency running, or maybe it is because my shorter runs are in my barefoot shoes. Still in reg running shoes for longer runs but I am now more forefoot striking. Any thoughts.

Monday: ran after work. You may recall I suck at running in evening and after work. Did manage to go out in the heat (feels like an oven) and tough out 3.5 miles. Not exceptional pace, but got it done.

Today: 5 mile progression run. I felt good and increased pace quicker and more than originally planned. So I was pleased with surpassing my "goal". Working hard right now to get on track with my training plan as Pikes Peak is in 87 days!

Question: Do you run in compression socks/sleeves? I have a pair of compression sleeves (calf ones without feet). I wear them after long runs and even sleep in then after hard workouts/long runs to help prevent restless leg syndrome. I never have run in them. It is so hot, the thought of having "knee socks" on makes me hot! But I a seriously thinking of wearing them tomorrow on my 12 mile run. Will that help prevent my quad soreness? Thoughts?

I also think I will hit a couple local running shoe stores to look for a shoe somewhere between my traditional shoe I wear for my long runs and my minimalist shoe. I just have not worked up the mileage in my Bare Access and worry of jumping from 5 miles (I ran in them today--love them) and wearing them for 12 miles tomorrow. Or does to matter now, I run 3- 5 mile runs in them all the time. I do think they make me work harder since there is not cushion or "bounce" in them.

Kay

[Susan Otcenas]

Question: Do you run in compression socks/sleeves? I have a pair of compression sleeves (calf ones without feet). I wear them after long runs and even sleep in then after hard workouts/long runs to help prevent restless leg syndrome. I never have run in them. It is so hot, the thought of having "knee socks" on makes me hot! But I a seriously thinking of wearing them tomorrow on my 12 mile run. Will that help prevent my quad soreness? Thoughts?

Calf sleeves (footless) should be used ACTIVELY only. For recovery (or active), you should wear compression socks.

Calf sleeves used for recovery will tend to promote swelling in your feet.

[jessmarimba]

Good 50-minute-ish trail run yesterday...in 92 degree weather. Ugh. No shade on that trail, either. My quads asked for a day off today so we just did Pilates

[Crankin]

I ran with a client today . Thankfully, she's a 16 year old recovering smoker, who told me I ran fast.
I am not used to running late in the day, in the sun. I was dying, but I think we did about 2 miles, with another mile or so of walking for warm up and cool down.
I hope she doesn't expect this every week .

[skhill]

Wish I could just flip some internal switch and adjust to running in summer heat. It was in the upper 60s with plenty of humidity when I went out at dawn today. Took it easy, just 4.5 miles. Of course, the weekend is supposed to be even hotter, so the long run might not be so long.

Just signed up for a neat 5k in a couple weeks-- it's on one of the runways at our local airport! Certainly a unique location for a run, and it's probably going to be the flattest race I've ever done.