August 2018 Running Challenge

No running today, but I did attend my very first yoga class (not counting one I took in college that was so long ago I've mostly completely forgotten it). It was a yoga for runners and cyclists class, so that felt more comfortable for me than just dropping in, and the instructor was pretty good as far as I could tell. I got a little lost in a couple of places but mostly felt good. That said, I did learn that loose cotton pants were not the correct choice of clothing, so if I do go again I'll probably go with the running capris I just picked up. They're slightly snug, which is why they weren't my first choice today, but whatever.

I chatted with the instructor a bit after the class and got a pass for a free week of classes. I've looked into yoga classes before and am always a bit intimidated by the fact that their pricing options always seem to focus on unlimited passes - for people who want to take three or more classes a week! Do most people who do yoga classes really do that many classes?

In any case, I could see myself trying out their Sunday night "restorative" class and/or a Wednesday night beginner class, conveniently already rest days. I definitely felt like I was working (and sweating, OH YES) but I feel good now. Fighting off a second nap of the day. Maybe not fighting hard enough.

Also, I asked the instructor something that's been bugging me for a while: this class, along with other running-targeted flexibility and strength exercises I've looked at, included a focus on hip-flexor strength and movement. I have never been able to actually feel a hip-flexor stretch where I assume I'm supposed to be feeling it. She suggested that it is possible to be naturally flexible in that region and some people just don't really respond to that kind of movement. So it's nice to know I haven't just been doing a bunch of exercises completely wrong!

LaDispute57 wrote: »

On the handgun issue... Don't own guns, have a strong aversion to guns, can't see any reason for anyone to own one so I'm not much use in this discussion.

Ditto

August 2018 Runs

Aug 01 – 10 km
Aug 02 – 06 km
Aug 04 – 05 km parkrun 28:22
Aug 06 – 21 km

Total – 43 km

Goal – a 30 km run

September 16 - Connor’s Run 18.6 km
October 14 – Melbourne Marathon


Yesterday I was a marshal half-way up a mountain for a 50 km trail ultra. Did it last year too, and I love seeing all the awesome runners, taking their photo, and cheering them on.

Today I made the most of starting a week off work and did a half marathon around and out of town.

Cramps Probably Caused by Muscle Damage (by Dr Gabe Mirkin, of RICE fame)

http://www.drmirkin.com/public/ezine031608.html

Even though muscle cramps are extremely common in competitive athletes, we really do not know what causes them. Nobody has shown consistent benefit from any of the most common treatments: multivitamin pills; mineral pills with calcium, zinc, magnesium, salt and/or potassium; massage or chiropractic manipulation; drinking large amounts of water; dietary manipulations; or bio-mechanical stretching and strengthening.

Known medical causes of muscle cramps are extremely rare in athletes. These include narrowed blood vessels, usually from atherosclerosis; compression of nerves, low thyroid function, or side effects of medications such as diuretics. Some cramps are caused by low mineral or fluid levels (The Japanese Journal of Clinical Pathology, November 2007). However, for the vast majority of people who suffer exercise-associated muscle cramps, blood levels of sodium, potassium, calcium and magnesium are normal. Research in athletes after they ran in 52-mile races showed that the runners who suffered cramps had the same level of dehydration and blood mineral levels as those who did not get muscle cramps. Cramping during exercise usually occurs in healthy people without any underlying disease or known cause.

I think that the most common cause of exercise- associated cramps is damage to the muscle itself. Before you get a cramp, you will probably feel that muscle pulling and tightening. If you slow down, the pulling lessens, but if you continue to push the pace, the muscle goes into a sustained cramp and you have to stop exercising to work the cramp out. Further evidence that muscle damage is the cause of the cramp is that the muscle often hurts for hours or days afterwards.

You may be able to prevent cramps by exercising more frequently but less intensely and for shorter periods of time, but most serious exercisers do not want to do this. There is some evidence that taking sugared drinks and foods during prolonged exercise helps maintain endurance and muscle integrity which helps prevent cramps. So take a source of sugar every 30 minutes or so during a vigorous workout, and back off if you feel a group of muscles pulling and tightening during exercise. Most exercisers just accept that occasional cramps will occur and cause no long-term harm.