HRM, supplements, etc pt 2

Well that didn't take long. I took the supplements, Quercetin and drank a cup of coffee before my run (for the caffeine). The product was the workout seen in lavender above. Basically identical to a week ago, and much higher than the wondrous Friday workout (seen in blue). I don't get it.
But maybe sleep has more to do with it than I thought. I always remember reading that sleep the night before a race was not as important as two nights before the race. Applying that principle, I slept great two nights before the Friday workout (almost 11 hours) because of my sickness. For today's workout, I have had two terrible nights of sleep (5 or 6 hours) thanks to a restless baby. Maybe that explains it.
But unfortunately the caffeine and Quercetin combo is not a magic bullet. My skepticism remains.

HRM, FRS, etc.

On Friday I ran after work, as usual. I had been sick and not run for a couple of days before hand, so I was rested, but still feeling twinges of sickness. Also, I had gone to the health food store and bought FRS chews (those are the one that Lance Armstrong endorses.) A little internet research showed that the main active ingredient was caffeine and Quetrocetrin, an antioxidant. And of course no consensus or proof that I could understand that FRS itself would boost my performance.

I should also point out that I am the world's biggest skeptic about vitamins, pills, etc. Previously, I have not taken anything -- no vitamins, powders, flax seed, micro foods, superfoods, etc. (And I skeptical of the organic thing too (but thats another post).) I doubt that any of those things are that important to nutrition or really help -- vitamins, acai, pills, FRS, anything. If it did, wouldn't there be a consensus and be the first thing everyone tells you to do, like buckle your seat belt? The only substance I know of like that everyone acknowledges is helpful (other than crazy steroid kindof things) is caffeine. As the NY Times noted this week.

But I read the Runner's Diet book from Runner's World. And the nutritionist behind it suggested that dieters take vitamins (and calcium supplement too), and that seemed logical to me. So I had an open mind.

Anyway, so I ate the chews (also drank 8 oz water, as suggested by the diet book) and went to run. I really felt full, uncomfortably so. (The FRS chews are the consistency of Starburst candy, but don't chew or go down same way.) Went to gym, ran...and lo and behold, my heart rate was, on average about 12 bpm less than early in the week (nearly 10%!). Same gym, same pace, same treadmill. I was stunned; still am really. Maybe it was the caffeine. Maybe the water so that I wasn't dehydrated. Maybe the rest from not running for two days. Maybe the antibiotic I was on for my sickness. (although a doctor friend tells me that antibiotics actually generally increase heart rates.) I don't know. But my heart rate was undeniably, noticeably, significantly lower.  Above is my heart rate graph; blue is non-FRS, lavender is with FRS (the peaks and valleys on end are after the run, when I was lifting).

So I went to the health food store, bought some Quercetin pills (and also calcium supplements), and we'll see if I can ever duplicate this again. Amazing.

And I am still a skeptic.

Press On

Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education alone will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race.

John Calvin Coolidge

Our plans miscarry because they have no aim. When a man does not know what harbor he is making for, no wind is the right wind.

One week in...

Ran more this week than I have in a long while. (5 workouts for 22 miles) But I have a long way to go, and the hardest part is getting out of the gate. so this is a good start. I remember how strong I used to be and admit that it haunts me like my youth.

I also know that lifting weights is incredibly important part of training. I neglected that in the first marathon training regimen, and really really paid the price for it. I am now aiming for a 2:1 time ratio -- for every twenty minutes running, 10 minutes in the weight room. Lifting improves balance, strength, and, most importantly, regulates the amount of running such that it makes it harder to overrun and then hurt myself. The weights are tough and really hurt...much more of a struggle than running for me. Always has been, and I guess thats why I have never really worked on it. It was always much easier for me to go run 5 miles than spend an hour in weight room. But I know better this time. I think anyway.

This week also had some great fresh meals...steak, swordfish, tuna. And cut way back on alcohol. Dramatically. All part of it...training...losing wieght...getting back to where I want to be. So that when the gun goes off on race day, I am there ready, feeling strong.

NYRR 8000 Race Report

My first race in nearly a year, and I had no idea how I would do. If I broke 10:00 a mile in current shape I would have been pleased.

A couple of pre-race thoughts: first, I drove in and parked at a public parking garage at 105th and Madison (I didn't even know there were municipal parking garages in NYC.) Total bill for parking for 2 hours: $8.00 -- an incredible bargain. Second, I had to pick up my number pre-race. NYRR was not too clear on the website, but pre-race number pick up was not at the race; it was at NYRR -- 89th and Fifth. (Note to NYRR -- make that clearer, please.) So, I walked from 105th to inside the park at 98th to be told to go to 89th and then back to 101st before race started. Good thing I had enough time and had gotten to the course early. It was a great morning to run. A little chilly, but I ran in shorts no problem (I bet most of the people wearing tights wished they had taken them off.)

One more pre-race note. The start of the race was on a downhill slope. I looked behind me, up the hill, and could see the runners lined up behind me. Wow -- what a sight. You never realize how many people are really running a race like this until you can see them lined up in the chute. And makes you appreciate the organizational skill of NYRR.

On to the race... Started like all NYRR races. I like the new seeding and corral system. It really helps overcrowding and bunching up, particularly at the beginning of the race. Now, with the corrals, the first mile is not a survival of the fittest and you can actually run. Course started on E101 and turned left on the 102d St. Transverse. That is almost all downhill. Garmy showed me running first half in 7:20 pace...WHOA... way too fast.. I know that Cat Hill looms in mile 4 and no way can I keep anywhere near that pace, downhill or not. That is the race effect -- going out with a fast group, feeling fast, running with the crowd. So I slowed down. Mile 1 -- 8:18. I had made a bet the night before in midst of drinking whether (i) I would get up and actually go to the race; and (ii) I could break 45 minutes. I am here and 45 seconds ahead of pace.

Mile 2 was down west side of park and felt pretty easy really. I run on hills in Westchester, so the up and down of the park does not really bother me much. Mile 2: 8:23, now 1 minute ahead of pace, but that Cat Hill, which killed me in Grete's Gallop a couple of years ago, is still to come.

Mile 3 was around bottom of park, into the morning sun. Still felt pretty good but definitely feeling that wine from night before. 8:25 Oh, and my Garmin has the NYRR mile marks about 15 feet too long each time. But now unless I just come undone, I am going to win my bet and break 45.

Mile 4 -- up the hill. Yuck. I slowed down and conserved some energy because I knew I was OK on time, 9:02, but definitely hurting here.

Mile 5 is down the straight away around the reservoir and down the hill to the finish. The straightaway is runs slightly downhill from south to north actually, as I know from running it the other direction where it is up hill (deceptive though) time for mile 4-5 was 8:34.

Overall net time 42:56. Garmy had the course at 5.03 (not 4.97), so actually pretty strong. Hard to be disappointed...won my bet.. and I made it in nearly same time I had run my last 5 miler 9 months earlier.

But boy do I have a long way to go to.

Oh, and I have two blisters on my feet on inside of heel. Ran in a new pair of Asics 2140 and I guess they had not been broken in. Not so good, but hey the joy of the race makes the blisters a small price to pay.