Good Morning! Thanks, Leslie, and I hope your soreness wears off quickly. Just the usual Monday stuff for me: 2.25 recovery-paced miles on the TM (10:42), followed by 30 minutes of weights and core work. Eliz4015 wrote:

A question for all of you long-run veterans about refueling during long runs. I'm planning to do . . . . no, I AM GOING TO RUN a 10-mile race on the first Sunday in May (gulp; no turning back now). I'm expecting it to take me over two hours and it could be really warm. My long run is up to 8 miles and I'm hoping to do my first 10-mile training run next weekend. During the summer, I carry a bottle of 3/4 Gatorade and 1/4 water with me, but I know it won't last through the whole race, so I'll be depending on water and other liquid (I think they have Powerade) at rest stops during the race. Should I start trying some sort of gu or whatever in the meantime?

Eliz – I don’t take anything but water on runs of less than 16-18 miles. No expert here, but from what I have read, you should have plenty of glycogen from the day before to get you through 10 miles/2 hours of running without having to take any gels. My suggestion would be to take your customary bottle of Gatorade/water mix, then switch to water from the aid stations if that runs out. I’ve heard other people reporting stomach problems with Powerade during races, so I’m hesitant to try that, too. Nonoruns – congratulations on your PR HM yesterday! DD was collecting the cardboard tubes from toilet paper rolls last week for some craft project she would not disclose. I found out what on my birthday, when she presented me with my gift: 5 of the tubes, colored and taped together. “It’s a light saber!” she exclaimed. Birthday gifts from kids are the best.

I mentioned in yesterday's posting that I had ran my 20 miler yesterday 20 to 25 seconds per minute slower than the previous 20 miler I ran 2 weeks prior (during the A1A marathon/half). Due to it being run as part of a race, I ran 2 weeks ago a bit harder than I probably should have. Two weeks ago I was fairly wore out afterwards, napped a few times, and it took me a couple of days to get back up to training speed. Yesterday I felt great all day. The legs never protested at all, and I'm sure when I run tomorrow that everything will be back to normal. Just another example of why running LR's at the proper (training) pace is important. Rest day today, nonetheless. Bill

Good morning everyone. Early a.m. check in for me . .. . don't usually log on til I get to work. Eliz - if it's anticipated to be warm and you are thinking you might be close to 2 hrs to get that run in, I would recommend taking a gel with you of some sort. While it's true that one can normally run for at least an hour on your own glycogen stores, and many can even go up to 2 hrs, I think since this is a long distance based on what you are accustomed to, I would bring something with you, such as a gel. I was just reading in RW last night, that it's recommended to have a gel, or other energy drink after one hour of running. I know there will be some who disagree but I think especially if this is a distance you are not used to, a gel, will provide you a mental boost as well to help you along. But getting close to 2 hrs of running and especially if you are expecting some heat also, I think you'd do yourself a world of good to take in more than just liquids. But try something out beforehand so you know that your stomach can take it. Rest day for me. DH comes home from his week away. Will be so nice to have him home again! And it's back to work today also. Have a good day.

Good morning! Too much racing, running and moving furniture over the weekend so I have a sore hip adductor muscle. I'll take my first rest day since Jan 6th today. I had no issues running 17 miles yesterday but then found the sore spot and started massaging it. That really irritated it. Now it's sore to walk. There are about 700 muscles in the body, it just takes 1 to fail Hopefully this feels better really soon.

byll.. thanks for that. Even though I'm never what could be considered fast, I still have a hard time convincing myself to go slowly enough during my LRs. Perch!!! Heal fast! Nono... great job! Can't wait to see the photo. Congratuts to your DD from me. Enke, how's your foot? Tramps... happy taper. I was thinking that your 8K was a little like Fat Tuesday. Not much for me this morning, I kept waking, & staying awake last night so I overslept again. Just 1/2 hr. of assorted core work. & laundry.

Well, my morning run sounds measly, but I'm proud of it! First time I've run outside since February 16. I left my house at 7:30 to meet my RP at her place. No snow at all until about 5 minutes from there, when it started coming down heavily. Her driveway was all ice beneath the snow, and I fell on it. I told her how bad it was, but we agreed to go out in our YakTrax. Then I couldn't FIND mine, although I KNEW I'd brought them! Turns out they'd fallen under her car when I slipped, so I finally located them. She's been running only 8 straight minutes or so since she's still recovering from her injury, but we ran a turtle-like 2.0 mile in 26 minutes. So my log doesn't look too great, but I'm still happy with it! If we get sunshine as predicted for tomorrow, I'll try to get a nice long run in then. Cool birthday present, Holly!! I'm glad DD10 still makes those for me. Won't be much longer, I suppose. Thanks for all your congratulations to my son and his team. He was tired the day after his races, but did the 45 minutes his coach told him to do, on the Y treadmill. He decided to try an experiment - he smiled the entire time! He said it was amazing - it really did make him feel better, and he had a great run. Yesterday, he used my Garmin and ran 9.0 miles in exactly one hour ("easy" run). The data was still on there when I entered my run on RA this morning. Tempting to include his run, LOL!! I restrained myself, though.

Good Morning Masters, 4 mile recovery run for me today (40:28.76 10:08/mi) after 13 mi LR yesterday. My legs felt fine but my back was a little sore when I first started out. I think it was from running on a hilly course yesterday. The second half of my run was mostly downhill. I am running a 5k race on Sunday so no LR this week and the race will be my speed workout. Should get in about 42 miles this week. Have a great day everyone and good running. Bruce