Dogs....

As a cyclist I have had my share of encounters with Fido... Also, being put in a compromised position can be scary, jarring and other words I'm not going to use my thesaurus for.. I did a little research. It looks like most states have statewide leash laws. Of course, a lot of time people in "smaller, quaint" areas do not abide by this law let alone many others... Here was what some of the research said... If a dog is approaching. It is best to get off the bike and not engage him in a chase. It is better just to let him run by your side instead of him potentially hurting you. I for one, have not done this.. I think I can always out run a dog. Really, I guess that has been the scared part of me. Of course, being clipped into the bike and not being able to dismount could really cause some serious problems.. I have actually thought about caring dog bones, just in case. There is a part of me that wonders if I might be attracting unwanted attention if I do that. So, the mind continues to roll over the scenarios... I did read something that made sense. If the dogs are approaching grasp your squirt bottle and squirt the dog with whatever is in your squirt bottle. Also, carrying a really sharp horn and squeezing it when a dog gets close should scare him. I think the best one I read was to dismount your bike and use it as a weapon. This actually made the most sense to me. However, being able to remember this at the heart pumping moment is another thing... Happy Monday ;0

Running AHHHHHHHH!!

Okay, so I actually planned on writing this weekend. I was working in Raleigh promoting Vault! So, Friday I didn't work out at all. I think I was too tense about the weekend. I was so sad to be leaving my bike at home... Anyway, the stretching thing I was talking about last time. Well, needless to say, or write. I have not been any better about stretching this past weekend... However, in the past week I did try the P90X X stretch DVD. It is an hour long. Each stretch he has you do lasts anywhere from two minutes on down.. I felt like a different person after doing it. I am promising to do it at least three times this week. Since, I'm writing this down I will, I hope ;)
So, Saturday I had planned on running 10 miles then work or possible 5 miles before work and 5 miles after. I wound up running 6 miles before work. Then barely making it to work on time and when I got done it was raining. I figured that was a sign for me not to run and that I should be studying instead. I slept like such crap this past weekend. Last night, finally in my own bed I slept like I hadn't slept in a week. I feel great, with the exception of my neck. I have a pretty good muscle knot on the left side and I'm debating on chiropractor, massage, or both. I had really wanted to get a 50+ mile ride in today. Just thinking if I should cut that one down and try again once my neck is not feeling so rough... Here is what I think I did..
Yesterday was a short day at work so..since it was raining when I got up. I decided I would run 12 miles after work. The humidity was extremely high and I have not been running high mileage in awhile so this is where I screwed up. It was about 2:30 ish when I started. I forgot to put sunblock on because my brain wasn't functioning right from not sleeping. 1st mistake, I usually always put sunblock on my exposed areas.... I had not had enough water that day and I was pretty hyped up on Vault that I drank earlier. I started out kinda slow. I was working out all the kinks. For some reason the last two days my IT band was totally killing me. I never did figure out why. This was the main reason I was taking it easy when I started. On the first three miles I felt kinda crappy. Then you know how it goes, you get a good song on your ipod and its on. This was the second mistake..I did stop several times and stretch my It band. I got to the point where I was semi-sprinting and then walking and so on. I was sweating pretty good and really needing water. I got back to the house and my dad was working on his pergola with my mom. I went inside had another Hammer Gel, I had a raspberry one before I started, this time I grabbed a banana flavored one. I ate a MoJo Mountain bar by Clif! These are awesome. I drank 20 ounces of water. It was then that I noticed my body temperature was having a hard time re regulating. I had really bad chills. I just assumed it was do to me being inside the house. I decided I could run 6 more miles. So, I headed out. I started out kinda fast. I kept that pace for almost 3 miles when I hit a hill in the neighborhood, of which there were many.. I got a really dizzy light headed feeling. I figured it was me running a little too hard. I walked for a bit and I tried again. Then this feeling hit me a second time. I realized the heat had gotten to me and I should have popped some Endurolytes by Hammer Nutrition before I started. I have been on the bike so much lately I had forgotten how my body acted in the heat....!! I am more of a cold weather runner.. At this point my neck was already locking up probably because I was not running relaxed and realizing the current situation I had just put myself in.. At that point I walked the rest of the way. There were a few times when I tried to run, my neck was killing, so I just hung it up... However, my IT band was gone! I got back to the house I was so delirious I went straight to the shower did not stretch and did not drink any water... I did not drink water until we got to the restaurant. By this point I was trying to figure out if I could stomach anything at all. My stomach still feels like crap today... I will never, ever go with out Perpetuem or Sustained Energy by Hammer Nutrition again.... especially, in the heat!!!

Bike with Your Mouth Closed

Wow! Okay one thing I learned yesterday after being on the bike for 36 miles. DO NOT, even just slightly have your mouth open at all. It does not matter how much your mouth is open, you will be eating bugs.. I actually didn't even realize my mouth was open until something flew in it. My little sister has always told me that when I get the "concentrated look", I guess I open my mouth... So just like when eating food, keep your mouth closed ;) I have really been itching to do a ride around 75-80 miles.. My upper back is so sore, though. I really want it to feel better before going into this weekend.. I want to do a 50 mile back to back ride... I feel like I have to suck up all this warm weather before its gone... No, I'm not ready for cold weather... Kinda wish I could snap my fingers and my house would be clean.. I would rather do just about anything than clean my house when it is so nice outside...
Oh yeah, I almost forgot. If you do get really, really sore muscles. I completely swear by patches. Bengay makes them and most drugstores have their own brands. You can only put them on clean skin otherwise they won't stick very well.. They have menthol and other ingredients that almost provide immediate relief..I usually slap one on and then sleep with it and wake up to my muscles feeling some relief. Of course, I have to stop under estimating the power of stretching.... It is so easy to jump off of the bike or throw the running shoes aside march upstairs or talk with friends and never stretch.. I've done it. I think everyone has done it. You really pay for it later. I'm going to look up a few simple stretches that are good for both biking and running. I'll pass the information on.. Heck, in most cases having spent at least over an hour doing an activity. A little time can be spent on stretching. I'm writing this so I follow my own rules too!
Okay, running shoes today it is.. At least for now.. I might change my mind later ;)

Today is the First Day

Okay, so I have really been waiting most of the morning for the rain to subside...It is only 8:54 am.. I think it has finally stopped. WHOO HOO!! So, a little background since July.. I have been biking several times a week after I hurt my IT band after San Francisco Marathon in July... I tried to run too soon after the marathon. Actually, it was 5 days after the marathon and I was not sore... That was where I went wrong. I felt a twinge to the right of my right knee, just on the outside...I wound up limping home. The next day I could barely walk. I was devastated. It seemed like it did not matter what I did those following days I couldn't shake it and every few days I would try to run and still.. IT band pain... So I freaked, thinking... AHHHHHH!! I haven't been able to run what am I going to do.. I didn't want to lose my conditioning I had worked so hard for..I iced, heat, stretched.... Finally, I used a sample of KT TAPE that had been given to me at the marathon. I asked my chiropractor how to apply it to support the area I needed. I wore this tape religiously for about 14 days. ( Each time you use it, it lasts about 4-5 days, and can be worn in the shower)I finally hung up running and pulled out my bike.. I had really neglected it. I felt like I was starting a new project... I went only 10 miles my first day and then slowly built from there. I kept trying once every few days to run and see how far I could push it... I had also signed up for the Rock in Roll Half Marathon and really had no idea how I would do because I literally had only ran 3 times without stopping since the full marathon. So, I had accepted the fact I would probably have to walk half of it.. I started out faster than normal because I would only be running " 7 miles". At the 7 mile mark... I stopped and walked. Then I ran walked until mile 12 and then let it loose on the last mile, well sort of... My time was 4 minutes faster than last year. I felt refreshed because I had stopped and walked several times... I could not believe it! I swear it had to do with me biking so much up to this event!!