Water, what is this magical stuff?

This year's London marathon has just passed and in the build up friends were asking about how much water, sports drinks etc they should carry. Well, on a formal race I normally answer none, since there are always plenty of water stations. You want to stay hydrated but not over hydrated. What if you drink way too much? Well, if you drink an extreme amount of water in a short time it can be very dangerous. In fact, it can be fatal. Drinking way too much water can cause the level of sodium and salt in your blood to drop. This can make you very ill, and in some cases can prove fatal. This condition is caused hyponatemia or water intoxication. Takes a lot of water to get that bad, but don't try it.

So, what about on training runs? Well, the answer is it depends. How long and far is the run, what are the weather conditions, how flat is the course? All of these things change the amount of water you need to carry. If, for example, I am running for less than 45 minutes I will drink a pint of water before running, then go for the run and then drink another when I get back. Now, if I am running further I will add a bottle or two that I fill sip as I'm running. I will not take a sip until I hit the 3 mile mark unless the temperature is over 100F. Now, how do you know if you haven't drank enough? Well, your body will tell you. You may get a headache, you may stop sweating. You may feel feint. If you do, stop, hydrate and learn from the episode.

I am not an expert. There are many professionals out there that will spend hours telling your the right and wrong ways to hydrate, but end of the day, it is whatever works for you. One thing though, don't just drink sports drinks. On a long run they will get you into trouble. Drink more water than sports drinks, although on a longer run you will want to mix it one or two to help balance your body. Trust me, you will know if you have drank too many:)

Anyway, keep running and stay hydrated.

Back in the Saddle Again

Well, after the marathon (which I completed in 5 hours and 2 minutes thanks to a knee injury) I continued to have a difficult running year picking up multiple other injuries. I ended the year running the Dallas weekend series, running 10K on the Saturday and the half-marathon on the Sunday, both with a torn back muscle. This caused me to have to take a few months off from running. Well, now I'm back and plan to run more, have more fun and do more and try new things. I'm signed up for a few virtual races and runs and also for a 5 mile run. Then in December I will take part in a relay marathon.

I've just signed up for the Running Dementia Down 2018 virtual race. This benefits Alzheimer's UK, a charity I hold dear to my heart. Having lost my Dad to Alzheimer's and with my Mum currently suffering from it when I get a chance to raise awareness and raise a little money I jump at the chance. So I will be running at least 100K between now and the end of August to raise money for them. You can make a donation at https://runningdowndementia2018.everydayhero.com/uk/andytate. During this time I also run a virtual 10K for the Royal wedding and the Dallas 5 mile on July 4th!!!!

Hopefully I will get back to blogging more frequently. Anyway, I will leave this post with a photo of my Mum, the last time she came over to Texas, when we started to realize that she was suffering from Alzheimer's.

Sometimes the boy just has to do it

So, 2 weeks tomorrow is the London Marathon. Yes, all of us who are running it are tapering, but today was the Purple Plume 5K for my daughter's high school band. Lovely weather, mid 60s at the start about 70 something at the end. I decided to just go out for a jog, not risk injury and not try to keep up with the teenagers.

So, race time. I line up with the seniors (for you not in the US, these are the kids in the last year of high school, 17 and 18 year olds). The horn goes off and the start is on a running track, as is the end. I go off a bit faster than I planned but soon got into my cadence.

No music today, just listening to my breathing, keeping it steady. Nice flat course. Slight breeze. I lost sight of the kids, they were off and gone (probably a dozen of them), but I kept going.

With about half a mile to go there was a youngster (11 year old) who stopped running. I talked to him and got him back jogging with me, encouraging him on until we got back on the track. Then he found his second wind and sprinted to the finish winning a medal for his age group!!! I finished without a sprint, remember I'm tapering. I felt great, not even out of breath. No injuries so life is good.

Now, it's time for the trophies, you know ones like this...

Hmm, that looks nice one. Come to think about it, I've never won a trophy for running. I've got a few medals, a couple of 2nd and 3rd in my age. So, the overall was won by one of those seniors with a time of just over 15 minutes!!!! What was he drinking. I've never broken 24 and he gets 15!!

Now, how did I do? Well, I am ashamed to say I went too fast. I finished in 22 minutes and change. So, not sure how I managed to run that fast, but I'll take it. Now, about that trophy.....

Yes, it's mine:) Now, slow down for London.

16 Days to Go

So, with 16 days to go should I feel nervous or confident or a little of each? I am confident that I can complete the race, nervous that I will start off too fast, nervous about the flight, excited to see my friends and Mum. So many emotions.

So, now that I am only just over 2 weeks away, what is life like for this virgin marathon man? First things first... It's Taper time. Yes, that wonderful time that, wait, what is taper time? Remember, I'm a virgin marathon runner. This time last year I wasn't even a runner,so I had to learn what this mystical Taper time was all about, why is everyone so excited? Does it mean ice-cream for the next 2 weeks? Well, no quite, but it is pretty cool. It means that last Sunday was my last really serious long run, now it is time to take is easier and get myself to the start line.

So, instead of 9 minute miles for my training runs it is more like 10 - 10 1/2. Instead of 18 mile long runs, this weekend it will be 13 at most, then next week it gets even easier and the week of the marathon is more like a walk in the park!!! So, if I am going so slowly, why even do it? Simple, got to keep the legs happy, not let them think they can go back to being lazy and not running. Don't want to stiffen up, plus it is now in my blood. I want to, maybe even, need to run. That feeling you get when you are miles from home with just you and your trainers. The piece and quiet, ability to clear your mind. Yes, all the good things from running you get to enjoy in the 2 weeks before the race. No more running out of water and feeling like you are going to die. That is now reserved for the big day, April 23rd 2017 10am UK time.

Now, back to reality. I still have a race to run before that day!!! What, I hear you say, are you crazy? Well, maybe, but that is besides the point. My daughter's high school band had their annual 5K this Saturday and I signed up without thinking. It's only 5K, but I know myself, I plan to just jog it, but, after all, I am a man and I have that competitive spirit inside me, so I already know, the the 10 minute mile I want to run while more likely be 8 or less. At least it is a flat course and there are only 200 runners. It will be fun, after all, I love 5K races. I plan to run a lot more of them, maybe even some 10K and even the odd half marathon. What, no more marathons? No, London is the biggest, so start with the biggest and call it good:)

So, race this Saturday, in nice weather, not too hot, then run another 10 or so miles on Sunday. Then it is 4 day week before Easter. So at least I get to spend a long weekend with the family before I head to the airport on Easter Monday to take that flight to London on my own, did I mention I don't like flying? I arrive on Tuesday all refreshed from the 8 hours of sleep I will not get on the flight, and then spend a few days preparing for the race. I will be staying with some close friends just outside of London, but will have to go in to get my number, timing chip and get my name put on my vest, maybe I should put someone else's name in case I do badly:)

Saturday, the night before the marathon and it will be no drinking and an early night. My biggest fear is I oversleep and miss the start, or worse still, will go to the wrong start, there are 4 different starting places and mine is Greenwich Park.

I plan to get to the start a few hours before the race starts to soak up the atmosphere, fully hydrate and take my first gel. Then it is race time. If I get a chance I will live stream, otherwise I plan to take a lot of photos and video which I will share when I get a chance.

After the race I plan to party like a rock star, but, my guess is a couple of beers and I'll be ready for bed!!!!

I have to admit it, every time I think of the marathon now, I get a little emotional. I'm not sure why? Is it because I have come so far in such a short time, that I have raised an impressive amount for Phab Kids, or is it because I think about my Mum and Dad, the real reason I'm running this race? Maybe it is all of these things and more. Truth is, a year ago I never thought about running a marathon and look at me now.

What does it take to run a marathon?

When you are training for a marathon you hear yourself saying, it's not a sprint, it's a marathon. You try to stay hydrated and carry enough water, but in the end, no matter how much you carry, the long run is longer than the water, today I had to beg for water from Pizza Hut and they were kind enough to give me a bottle.You have to wear the right shoes, for the right amount of time and even look right, all to get to the 26.2. So, really water does it take to run a marathon?

Having started running 9 months ago with the sole intention of running the London marathon of April 23 2017, I think now that I have some sort of idea. Normally to enter a race you simply pay the entrance fee and unless it is full, turn up, run and get the T-Shirt. A marathon like London is a lot harder. Unless you can run pretty fast, your options are limited, enter the lottery and keep your fingers crossed, or get a place via a charity, which is what I did. So, the givens are that you will train, but what about the costs? Well, I'll break it down....

• Raise the fundraising money. Yes, I entered via a charity so I had to raise money. so far $2500 and climbing (http://uk.virginmoneygiving.com/AndyTate) 
• I donated $75 because after all I would not ask anyone to donate to a charity that I was not prepared to support. Check the Virgin Money Living link in the point about.
• Buy a pair of shoes, after all I only started running in June. Ok, so I am onto my third set, $250 in shoes.
• Buy Clothes and things. You have to look right and with the weird weather in TX you need a mixed bag, so plenty of shorts, compression things, socks, things to cover you nipples (this is very important), water carrying belts, the list is endless, probably $200
• Sports drinks and gels. You have to hydrate with more than water on the long runs and the gels seem to work although I really don't like the Cliff variety, too chewy. $100
• Now it's race time, 5K, 10K, Half and a couple of extra 5K to stay in race condition. So far won 4 medals at a cost of $300
• Guess I can't forget my flight to London, $680 (Check Fin Air if you want cheap direct flight from DFW to London, including taxes and you fly on American!!!)
• Spending money for when I'm in London $750

Now, the $2500 is the Charity's money so we don't count that. so, what does it cost to run a marathon... $2,355
Now, this is just an approximation, but I have to admit, it's going to be close!!! OOPs, I fogot something...

• Medical Costs. I was lucky, we had already met our deductibles, so the stress fracture in the leg, including the crutches and the damaged ankle including the boot only cost about $150 which brings the cost to just about $2500,

So, it cost me as much as I raised for the charity. I'm sure the money raising number will get higher and so will the cost, because after all, I'm running the London marathon and my wife is sure to give me a shopping list so that I can buy her all the things she misses from England.

Compression helps the Muscles

One thing I have found is that by compressing your muscles you get more out of them. This is especially true of the legs.

When I run my long runs I wear a pair of compression tights. They have helped me run further and recover a lot faster. I had just run 15 1/2 miles in this photo. It was a cold day so I swapped my regular baseball cap for a warmer hat. I even wore gloves that day. I wear a hat to keep the sweat out of my eyes.I wear gloves on cold days because I hate running with cold hands.

It's now only 58 days until the marathon and I am almost at the 20 mile run point. That will be the longest I will run before the race. 

As for my fundraising....

Yes, reached my goal. I'm sure it will go higher by the time of the race. I've got my flight booked and will be staying with friends, so now I can simply concentrate on my running and trying to stay fit and healthy.

Running - Is it all in the head?

Over the last 7 months, yes, I've almost been running for 7 months now, I feel that I have learnt a little about the science of running along with the physical and even mental aspect of it.

Science teaches us that we need to hydrate, fuel up, replenish. It tells us what to eat and when to eat it. Before a run, and even during it, load up on the carbs. During the run drink plenty of water, not just sports drinks and after the run, eat some carbs but more importantly eat some good protein to repair the tears in your muscles, but do so within 30 minutes of the end of your run to get the best affects and not affect your waist line. Science even tells us about the shoes we run in, our gait, how we breath. We should never lose sight of the Science of running, but there is more.

The physical is easy, if you run your legs will get stronger. That's a given. Of course, it's all too easy to over train and get injuries. Science is back again telling us to increase our long runs by no more than 10% each week. Guess I should have listened to Science when I got a stress fracture early on in my training, before even my first 5K. So, Science may be more important that physical, after all our running plans are based on Science. Sure our initial physical condition comes in to play, but the training plan takes that in to count, it's like an equation, one that takes a complete novice who can't even run 1 mile to a confident runner who finds 13 or more miles easy in 7 months (yes, I'm talking about me). So, why do we even talk about physical? Easy, running is not just about your lower body. By lower body I mean legs, ok, throw the knees and feet in for good measure. It's about the whole body. A strong core allows you to run upright. Strong hips mean you run easier and with less chance of injury. Strong shoulders and arms, even neck help to power your run. So physical is important. But what about mental?

Ah yes, my favorite part of running, my mental state. How can I explain this? I have a stressful, yet fun job, am married with 3 kids. I never thought I'd say this, but I am in love with running. I know it is because I get to get away from everything. When I'm hitting the pavement, it's just me. I don't run in a group, I enjoy the time on my own. It's not because I don't love my family or my job, I do, but this is my time. It's a time when I can be alone with my thoughts. I didn't really get this at first. At first it was all about the running. Now it is more than that. I choose my playlist based on the type of run I want to do. For a 5K, it's dance music, for a long run it's country or the oldies. The music sets the pace, one thing I no longer have to think about. So, I am able to relax my mind and enjoy the run. As I run, I try to take the time to reflect on whatever is going on in my life. Reflect in a positive way, not allowing myself to let it take over my run, if there is a chance of that I am able to push whatever it is out of my mind again by focusing on whatever is around me. I've got very good at it. It is relaxing. This relaxed feeling lasts longer than the run. I always end my runs the same way, with a hot Epsom Salt bath. This is not just to pull the toxins from my body and make it feel great, but it enforces my feeling of relaxation. So, running allows me to switch my mind off.  For me, this is the added benefit of running. Yes, my body is getting fitter, but so is my mind.

I'm sure I'll go through a lot of emotions over the next 13 weeks as the marathon grows starts to become a reality, but I feel that I am ready, thanks to Science, my body and even my mind.