psych

i was becoming quite demoralized at my speed tonight. as i ran and ran through the dark, rolling sidewalks of mountain brook, i was trying really hard to find Glencoe Dr. it just wasn't showing up. surely i missed it somehow, i thought, but i just kept running because i had an idea of where it was from dozens of bike rides on this road.

turns out the out-and-back feature, which i know i clicked on this mapmyrun site, did not apply to my route map thing. so i ran an accidental 10k tonight. i need new shoes, like bad. my feet are already flat enough that they have problems... 

zappos.com, here i come.

run: montevallo rd 10k

time: 55:41

goal: to run a 5k. whoops.

no change

music: mew - and the glass handed kites

initial 5k tonight

http://www.mapmyrun.com/run/united-states/al/birmingham/275359312

this site used to be routeslip.com, which was awesome for bike trips. now it's loaded with features!

i'm posting this to make myself go run. i'll leave my time in the comments.

foods and drinks

eating tips, from my decades of experience:

eat simple. think about what you're putting in your body before you ask so much from it. pretty easy when you think about how your body uses what you eat. carbs go quickly and easily; fats and proteins last longer in your gut and contain more nutrients. to absord food, blood pools around your guts, which means it's not circulating in your burning, wobbly legs... or your dizzy head.

definitely start taking a multivitamin if you don't already. i can always tell the difference when i run out. your body needs these things to heal the damage you're doing, and it makes things more efficient. this includes iron, in my case. my legs always feel empty when i'm not taking iron. you need this stuff in your blood to carry out everything in your run.

i read that a good pre-run snack, 45min to an hour before you go, is a peanut butter and banana sandwich. good balance of carbs, proteins, fats, and the glorious potassium in the banana. of course, the potassium helps with cramping. clif bars are a favorite energy bar, powerbars are kind of not delicious.

HYDRATE as well. stick with water; i try and drink an entire nalgene bottle (a liter) before i go. gatorade is for recharging during and afterwards. although if you buy some of that gatorade powder, a small spoonful of that will make the water more palatable, and kind of perk up your blood sugar without canceling its hydrating properties.

liters before you go, sips while you're running if you can. and plenty afterward. listen to your thirst, and definitely make sure you are peeing clear. that's tell-tale for me.

after running, listen to what your body tells you. watch the calories, but definitely eat something to repair your body tissue. whole grains and protein are great. my fav is yogurt and granola. yogurt has some really good shit in there. bagels are great, too. think simple foods, whole foods, etc. think about what you're burning up, what your body needs to fix itself, and what it needs to continue to function normally. get elemental. whole wheat bagel, an orange, a banana, etc.

rode the trolleys down to 47

run: Holmes/UAH
http://www.mapmyrun.com/route/united-states/al/huntsville/10949089
time: untimed, gave it everything I had though
goal: revolution of self
+/-: n/a
music: Massive Attack - Blue Lines

What happens when a 250lb man laces up two-year-old running shoes, loads his nano with British trip hop, and pounds out a 4.5 mile run?
-potholes
-ankles and arches that scream with every murderous step
-complete respiratory failure at mile 3
-overwhelming feelings of triumph and satisfaction

I am in dire need of new running shoes (and, perhaps, some Under Armour), but it's on. Aside from a bit of soreness, I feel great.

Also, if either of you have nutrition tips, post them. After this workout I had a taste for zebra flesh, but it's pretty high in saturated fat.

2/23

how's this as a starting format for entries?

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run: up to english village
time: untimed, approx. 25 minutes.
goal: start running again
+/- : no change in time

notes: this is uphill for most of the way up with a flat stretch in the middle. stopped a couple of times to walk after pushing too hard up the hill. also, didn't warm up or stretch, like an idiot. consequently, my legs are only now beginning to feel un-sore.

---

also, note that equipment can be a barrier to getting out there. if your feet hurt, you are cold the whole time, or too hot the whole time, it's up to you get good gear. also, consider exercise earbuds, the ones that clip behind your ears. the apple ones will fall out. the three most important things for my training regimen were: new shoes, one of those nike armbands for ipods, and clip-on earbuds. music carries me throughout the day, why not on my run?

gear can be an expensive hurdle, but the good thing is that it will last for years. good shoes will save your joints, and may even guilt you into running just to justify the cost. for me, gear is half the fun. honestly, i was REALLY surprised at the difference between a pair of new balances or adidas from shoe carnival and a solid pair of sauconys or asics from a running shop. look up info about "pronation" as it pertains to the arch of your foot. this will be crucial in picking the right shoes.

basically, do everything you can to eliminate the barrier between you and getting out the front door, as the smallest shit will seem like a good excuse to stay in and watch fox news for another hour. when all else fails, you've got a support team now. go in groups, you huntsville mofos. set specific days, keep a tight schedule, make a fun event out of it. go get a coffee afterwards or something.

i'm excited to do everything i can to help out this process... last summer when i was training for my 5k, i was literally in the best shape of my life, and i can't even explain how good that makes you feel everyday. i'm honored to share this event with you all.

here's the approach

alright guys,

the goal is simply to get into 5k shape in time for an actual 5k race. time goals may or may not be set ahead of time; this is the place to gladly and proudly share your progress, your hiccups, your challenges, and your triumphs. we must constantly rag each other for not posting, and act as positive supporters when we start to get really tired of this shit. no mutiny will be allowed; once you're in, you're in, and the team will carry you kicking and screaming to the start line on the chosen date.

the 5k run is the ultimate test of man's endurance. it's approximately 26.2 miles, but somehow it seems shorter in metric. join the greatest runners in history, from plato to siddhartha, in recognizing that the distance isn't the challenge... it's the soul of the runner inside the man's heart.

positive side effects include weight loss, cardiovascular health, bitchin' calves, sweating a lot, and a sense of accomplishment in the midst of those who value your health.

let's do it.