In Fitness and in Health
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Poor Amazon workers… just got some very heavy packages. These go higher than my old ones, select much more rapidly when changing weight, stay there, and support planking and push-ups. My other ones were round, long spindles to allow for many disc shaped weights to be added, and this was cumbersome and difficult to use in workouts where you do circuits with various weights. Very clever design that mitigates all of those disadvantages!
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I attempted to complete my first marathon on the rower today and failed miserably. I was able to make it 27 km's but pulled the plug with just under 15 km's to go. The pace was good, but I screwed up the drinking/eating part of it. I rowed 12 km's before my first water break and then stopped again to eat a granola bar and have another water break at 18 km's. The energy levels started dropping pretty quick after about 24 km's and the last 3 km's was brutal.
I'll take a break, go back to normal training, and try it again in a month or two.
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Doing 27km on the rower is pretty intense! Nice work. You'll get the marathon eventually.
I was told that practising nutrition is part of training. When I did the ultra I played around with eating and drinking to found what worked. I ate a clif blok (sic) every 30 mins and drank 500ml of electrolyte water and 500ml of plain water every hour (more or less depending on conditions), then on Raceday also ate a small handful of salty peanuts at aid stations. Caffeine can be helpful too.
Ran for two hours today and it felt easy with 250ml of water and three clif bloks.
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@Nkwkfld Thank you for the advice. I had a feeling that the nutrition was the Achilles Heel this time. I was drinking water (no electrolytes) and a fruit/nut granola bar. When I finished, I quickly ate two more bars and was still hungry. Just finished dinner and feel like I could row the rest of the distance…
Going to use your suggestions and figure out what works for me. Anything in particular you recommend for electrolytes?
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Most recently I've preferred the flavour of Nuun but for most of the training I was using high5 or scienceinsport. They're all pretty much the same: a tube of dissolvable tabs that give you water a salty taste with no carbs. If you wanted the Iron Heart of nutrition go with Maurten. They might do some stuff with carbs and electrolytes. Some people also like salt pills. I haven't tried them.
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The woman at my local bike shop recommended cherry and lime which was better than I thought it would be. Lemon is my go to.
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I've been doing EMOM sets at the gym lately and now I hate everything.
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Picked up my first pair of Gortex running shoes from Asics. The temperatures are 29f (-2c) and the shoes performed amazingly in the snow/slush/ice for a 5k run today. Also picked up a pair of Patagonia running tights and windproof shell which paired with some merino wool made the run comfortable. Really enjoyed the run today even if the conditions were less than ideal.
This time of year I normally workout indoors, but decided to try to break up the routines by getting back outdoors. It was worth it and I'll definitely be doing it again.
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Patagonia tights are good, airshed top is superb.
I run exclusively outside down to -25 C. Mostly trails.
Merino layers, sometime with wicking layer underneath. Layer bottom as well with merino longs and pants if cold. Check out pathproject for good running stuff as well. And jinjii toe socks for cold weather.In frigid cold, cycling jackets are great for storage so you don't have to take gloves off to work zippers.
Goretex shoes never worked for me. Once wet, they stay wet forever. In dry snow no problem. Hope they will work great for you.
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@Perpetual_beta Thank you for the advice and tips!! I have dabbled running outside for years, but could never get my layering right to be comfortable. In the past five years the kids have started skiing and I decided to start investing in better layers so that I remained warm and dry. In the last couple of months I wanted to try some of the layers outside running to see how they work and am pleasantly surprised at how they are working.
I use an under armour shirt as a base layer for wicking, merino wool hoodie for warmth, and the Patagonia wind shell as my outer. Very comfortable today and with them being zip up hoodies, I’m able to control the heat.
Good heads up on the shoes and I’ll watch it. There’s nothing I hate more than running with cold, wet feet…
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Do y'all use spikes when running in ice and snow?
I've got these overly aggressive, hardwood-shredding beasts and I love them for non-showshoe winter hikes.
https://kahtoola.com/traction/microspikes-footwear-traction/ -
I haven’t used them for running, but when it gets icy I have used these before to shovel snow or work outside.
Typically when it’s icy, I just workout indoors. Snow I don’t mind running in, but I do adjust my stride to more of a jog and look for paths or least resistance…
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All these traction things slip or are not flexible enough for running.
Either use icebug shoes (running shoes will built in studs from Sweden, https://icebug.com/p/pytho6-m-bugrip, pytho no gtx is my fave) or do this: http://skyrunner.com/screwshoe.htm. Basically using an old pair of trail running shoes and drill sheet metal screws into them.
The latter is my go to because I can customize where I need the studs most.
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Oh, you most definitely can run in mine
They have to be so tight that putting them on takes effort though. -
I had several college teammates who ran in Yaktrax in the winter. All of them loved them and each mentioned running in snowy/icy conditions was much easier than going without.
