DFW Running Club!!

Sue-UU

A bit on the late side of the day, I know, but

All the very best of luck for a great run/jog/walk tomorrow, Sally. However you do it, I'm sure you'll succeed. Will be thinking of you!:D

Sue

RichOneday_2

Having survived a week containing black holes and a '9/11' we may as well assume the world is going to continue and get on with getting fit.

Since the subject of toilet habits, and hence drinking, has been raised it may be useful to have a quick summary about drinking. This will be second nature to some, but still worth reiterating:

The body naturally contains essential nutrients (sugars) in a concentration of about 6%, with the other 94% being water.

While exercising the body starts to sweat to keep the core temperature down, and in doing so loses water and nutrients in that 6%/94% ratio.

If that sweat loss is replaced by water the concentration of nutrients in the body is diluted putting strain on muscles, internal organs and skin (making further sweating more difficult). Taken to extremes more and more water during exercise can lead to Water Intoxication which is a potentially fatal imbalance of electrolytes in the body.
Ok, that hardly ever happens and water is far better than nothing.

But, to get optimal performance and put off muscle fatigue the key is to replace the nutrients in the same concentration in which they are being lost. This is called Isotonic, a word which is very familiar with sports people.

Concentrations:
Hypotonic < 6% concentration, includes water itself
Isotonic approx 6% concentration
Hypertonic >8% concentration

By drinking too much Hypotonic drinks, including water, there is a greater likelihood of needing pee stops as the body tries to maintain the correct nutrient balance by getting rid of surplus water.

Hypertonic is OK, but because of the the high concentration of nutrients it takes longer for the body to absorb.

Ideally, the vast majority of fluid intake should be isotonic to maximize performance and minimise pee stops.

There is usually a supply of isotonic drinks, as well as water, available at races now but if you're not used to isotonic drinks on the run they can cause upset stomachs in some people. It is therefore important to practise drinking isotonic drinks on the run in training to get used to the feeling.

To keep costs down, (well it is MSE after all), avoid buying ready made isotonic drinks such as bottles of Lucozade Sport that you see in all shops. Its a nice product, just expensive to use regularly at about £1/bottle. Far better to buy powder or tabs to make your own drinks - I use Isostar. At the moment you can get 60 tabs for £10.47. You just drop these into water and hey presto you have an isotonic drink. You get 60 250ml isotonic drinks for about 15p a time. There is Gatorade and other products which work in the same way.

Have a good weekend everyone with whatever running /other plans you may have, but especially Sally who is going to set the first club record tomorrow!

Idiophreak

Morning all!

Well, just got back from a 10k run...Been practicing slowing down and speeding up - did one mile slow, two fast, one slow, two fast - think being able to slow down a little and get my breath back might be a handy skill for the race next week...

And, of course - best of luck to Sally

Idiophreak

beinerts wrote: »

As you've probably guessed, I've done my work and am just checking in again before heading off!

RE: the running shirts, yeah the one I got from Nike was brilliant. Can't see myself going back to cotton t-shirts now. So not very MSE Maz, but a good purchase all the same!

Sorry, just to add to this - sure these tees can be sold from an MSE point of view - if I stick my "scientific" tees through the quick wash, they come out clean and pretty much dry (chuck them over a chair for a night and they're good to go) - to get my cottons ones properly clean they often require a longer/hotter wash and they take *ages* to dry...especially if you'd tumble them, this has got to make the expensive tees the clear moneysaver's choice in the long run

redsquirrel80

Snaggles wrote: »

Evening!

Good luck Sally xxx

I ran again today, and can now run for....ooooooooh.....7 minutes without stopping, and can still manage to speak (and no more asthma attacks). I flew through the school run today, but yesterday it was really hard going. Not sure why except that I had pmt?

Hope everyone is well - am going to try a run in the park tomorrow evening I think - try to build up gradually to 10 mins. Hurray, I have a first goal!!

Well done Snaggles! Yep the good old hormones do affect how hard it is - well, they certainly do for me, and others I know. But they do seem to have less effect the fitter you get

Sally - good luck for tomorrow, am sure you'll be great.

Good to hear you're staying HWGA - you're definitely one of us!

Nothing to report from me today except a hangover, although in good news the thigh seems to have settled down. Oh yes, and when discussing marathon training with your OH in a busy pub, it's quite amusing to see his face when you say "I've got nine months to get fit enough" and he only hears the "nine months" bit :eek::rotfl:

Sue-UU

Sue-UU wrote: »

A bit on the late side of the day, I know, but

All the very best of luck for a great run/jog/walk tomorrow, Sally. However you do it, I'm sure you'll succeed. Will be thinking of you!:D

Sue

Sorry Sally, thought yesterday was Saturday..... A day ahead of meself. All the very best for tomorrow - Sunday - and enjoy it all.

Sue

Sue-UU

A great article about the importance of water taken in correctly, Rich. Thanks for the reminder as well as for the tip about the Isostar.

A great day for walking (and possibly some running!), am really looking forward to it shortly.

Sue PS. Good to hear the thigh's a little better for you Red, take care of it.

Fishingtime

Running vests
I have used more mile running vests and shorts for quite a while now.
They are good at wicking the sweat from you.
I have different tops and shorts for races,but that is just for vanity:o

3 tops/shorts for £20
Now that can't be bad for theDFW runners

http://www.startfitness.co.uk/acatalog/MensMoreMileClothingSSTops.html

bigbeff

Hey guys, thought I would say hi. I quite like running too - am running bristol half marathon tmw, think its going to be hard going! Good luck with all your challenges

(Land_of)_Maz

Hi Big beff.... our Sal is running bristol half tomorrow too.... ! Good luck with that, pop back in and let us know how you got on......................

Rich - thanks for that really interesting lesson, you really are a boffin!!!
I find the isotonic drinks to be quite supersweet, are they bad for you in a calorific way?

Would it be counter productive to mix them 50/50 with water to make it more palatable, and more mse? not as mse as making your own but then if it was only once or twice a week then it would be okay...

Re activity for the day... walked while erin was at swimming (peeing a rain, so i expect more praise than deserved!!), i'm claiming 2 miles all in... so my total since monday 7 so far, should be +2 run again tomorrow....

Right mrs sally!!! i hope you are in the right frame of mind! have a brill run and remember to enjoy it, soak up the atmosphere and remember to run your own race... don't get swept away at the start, treat the first k as a warm up.... !!! And get someone to take pics please! we want to see you and your medal!!! (photo from shoulders down if needs be, to protect anonymity!)
Go sally go!!!!!!!!!!!!!!!!!!!