Wednesday - Update

Shesssh! You would think I was really busy and active with all of the posting I've done in the past few days. Well, let's just say I want to see where a few leads of interest take me. The lead I'm currently looking into is mentoring youth with Type 1 Diabetes. Now, this mentoring is already in the planning stages locally, but it's already happening nationwide through a group called Triabetes and they've got a great program started for all I've seen. Check out a great and inspiring video about the Ironkidz.
If you were diagnosed with Type 1 Diabetes when you were as a kid, as I was, you know how some of these kids feel. It's really tough. So, this is why I have an interst I feel. I can' do something and I'm going to.

Tuesday - Maintnance Run

Run: 6.5 miles
Terrain: Pretty darned flat......University Track
Time: 0:59:13

Pre-Run Gluclose: 154 ml/dL
Post-Run Glucose: 135 ml/dL
Intake: 6 PB & J (crackers 30 mins before run)
Run Pump Status: Suspend

   I have to say the quads were a little more sore tonight than I had expected them to be. I'm going to have to use the "stick" a little more than I thought after long runs. I've been keeping up with the stretching, I told myself was going to be absolutely necessary each night, prior to the marathon and it's helped a good bit. Even through the mild soreness in the quads tonight, I felt like I had a much better stride throughout the run. Another thing I experienced tonight, that I haven't felt before or haven't felt in a long time, was a boost in ability (as in being able to push harder) or the sense there of. At about mile 2 I noticed that I was not as tired as my legs feigned to be. I was able to push through that soreness and man it was an awesome feeling. Like I had this extra reserve to tap at will. So, I did to get a feel for it and see if it was what I thought it was...proof that training was paying off. The miles in the bank are paying off. Nice.

Tuesday - Update

   Well, I'm getting my teammates together for the Tour De Cure. Last year we were the "Team Life" and with suggestion this our team has been selected to be the "Red Riders" or those who basically have diabetes and are riding. Everyone of my teammates has a close connection with diabetes or has diabetes. I think this is a pretty cool thing. So those with diabetes actually are given jersey's specifying just this. We'll come up with wicking tec T-shirts for the other teammates. I'm hyped about this and think it's a great thing to head this direction.

   I've also recently signed up for a forum that specifically is directed towards Diabetes and sports and endurance sports. I've been looking for this type of network connection for a while and am very happy to have found it. It's DESA for Diabetes Exercise and Sports Association and let me tell you Ive found some good info already.

Well, until later.

Sunday - Longest Run

Run: 20 miles
Terrain: Mostly flat Riverwalk
Time: 03:50:21 (with plenty of stops)

Pre-Run Glucose: 202 ml/dL
Post Run Glucose: 143 ml/dL
Intake: 8 oz Hammer gel, 6 PB&J Crackers, 5 oz Gatorade
Run Pump Status: Suspend, 1 unit of insulin @ 16 mile mark (too many carbs from crackers)


   Today's run was pretty good. Started a little chilly as normal, but it could have been worse. My glucose level was a little higher today starting off than what I've done in the past. I think I'll go with a ~200 ml/dL start from now on. It gives me an extra mile or two before I have to start with the gel. Another thing I did different was to go on a temp basal rate of (0%) about one hour prior to running. This is what helped edge my glucose up to about 200 prior to start and gave me a little bit of a cushion.

   On the second 10 miles I realized today I was having some sever IT band tightness. A friend on the run showed me a great stretch for this and I immediately started doing it. It made a big difference and I kicked myself for not thinking of this beforehand. I had been having lateral knee pain for a few weeks. After the run I also got new shoes. Better safe then sorry. This will allow me to have the new shoes worked in before the marathon. So, the second 10 miles became increasingly painful as I went on. I stopped to stretch about every mile and it helped tremendously.

   Upon talking with one of my friends on the run today, we decided that after he dropped me off at home we would try the method of recovery people swear on....polar bear bath, and discuss this later to see if either of us benefited from it. Unbenounced to me, I went a little overboard, but got the same results. Cold water bath with two pitchers of ice. I left the socks on and slid in, then poured the ice over the quads. After the first 30 seconds of thinking "What the heck am I doing" and "There's no way this can help" my quads actually started to feel quite comfy and very relaxed in the ice bath. I'll be doing this after the marathon I guarantee you. The day after this run I'm feeling absolutely pleasant for having just run 20 miles (and never having done that before in my life). So the polar bear bath definitely sped up my quads recovery!

   All things aside, the only thing I'll change for a long run like this again will be to not eat a whole package of crackers at the midway point. In fact, I'll not eat unless it's needed. Hydrate and gel, maybe a few crackers when needed, but don't tip the balance. I'd rather go a little low with the glucose then to go high with it.

Saturday - Base Run

Run: 4 miles
Terrain: Pretty darned flat
Time: 54 mins (not every run has to be fast or hard, enjoy it when you have company too)

Pre-Run Glucose: 147 ml/dL
Post-Run Glucose: 76 ml/dL
Intake: 1/2 protein bar, 4 oz Gatorade
Run Pump Status: Normal Basal Rate (I underestimated the effort I'd put into this run...)

   Today, was a nice little run in the park type of day. The glucose was perfect to start with, but silly as we all are sometimes I didn't think I'd be putting as much effort into the run as I had, so I left the pump in normal basal mode. Oops! I'll think twice about that next time. Maybe drop to a minimum of like 50% temp basal rate for short runs like this. So, I corrected for the low and enjoyed a fairly low impact run, mostly the company and put a few more miles in the bank.

Friday - Maintnance Run

Run: 8 miles
Terrain: downtown streets and walking bridge (moderate hilly)
Time: 01:12:33

Pre-Run Glucose: 102 ml/dL
Post-Run Glucose: 142 ml/dL
Intake: 6 PB&J crackers prior to run
Run Pump Status: Suspend


   I was just trying to keep up with the needed mileage for this run. Fridays can sometimes be very busy days. Today definitely was. I ran just before rush hour downtown and then ran an errand afterwards. This really was just an average run. No complications or changes from the norm of things for me. The ONLY thing different was that...ahhh yes it was 60 degrees Friday. SHORTS!

Wednesday - Not so Running

   I feel like I'm getting a little lazy, but I didn't run last night. I can say though that my left heal has been sensative and needed extra stretching after Sunday's run. I needed to get at least 6-8 miles in last night. I'll have to make sure all is well and get about 10-12 in on Friday.

Global Heros 2009

   Well, it's in. My application as of a few minutes ago. We'll see how it fairs this year. Of the 3-4 individuals who have diabetes they choose every year, it's a tight spot to hope your chosen for. I'll keep my fingers crossed and look forward to the possibility. Check it out at http://www.medtronic.com/2009globalheroes/guidelines.html .
   As a side note, if you have Type 1 Diabetes and you marathon...sign up. What do you have to loose, you're most likely training for another marathon anyway and so you'll probably not need much extra to prepare for Twin Cities.

Sunday - Taper Long Run

Run: 13.5 miles (Hay Bay 4.5 mile Trail Loop)
Terrain: Lake Loop with little elevation gain
Time: 02:05:09

Pre-Run Glucose: 135 mg/dL
Post-Run Glucose: 170 mg/dL
Intake: 8 oz. Glucerna, 1/2 Protein Bar
Run Pump Status: Suspend

   We decided to do a trail run for today's mileage. Not a bad choice....at least until lap three when the frozen mud was no longer so frozen. Quiet and always nice on the trail. I started today unprepared. If it had been a race day I would have been hurting for the first hour and a half. I didn't eat until like 09:15 and ran at 10:15. Not good or smart, but in one aspect it is helpful. I know what it would feel like to actually have to run so close to post prandial. This won't happen again. Aside from the brick in the belly feeling for the first hour, the run wasn't too bad. I did forget to transfer my insoles from my road shoes to my trail shoes. That's what I get for trying to save a little money and only buy one pair for now. I've got to keep up with stretching for my left heel to feel good for long runs. My knees were screaming at me yesterday at mile 10.5 on the last loop. I'm going to blame that on the missing insoles.

   Overall I didn't do too bad though. I did start to feel like my glucose levels were trending upwards near the midway point of the last loop. My quads started to feel like they do when I'm putting them in high demand and I know the sugar is high. I've got to stick with finger sticking every 2-3 miles. Checking every 4.5 miles was not enough I feel to keep things in tight control. I'm beginning to be able to feel a difference in performance depending on what my glucose levels are doing. So far what I've learned from listening to my body is that if my glucose is between 90 and 140 to maybe 150 I'll get out what I put in. However, if I fall under or go over that limits with glucose I'll have to put more work in to get the same results out. My goal is to correct for this before it happens. Hence checking my glucose every 2-3 miles on runs. Cycling will be a little different.

Tuesday - Maintenance Run

Run: 6.7 miles
Terrain: Road - flat and mildly hilly
Time: 58 mins

Pre-Run Glucose: 147 mg/dL (PERFECT)
Post-Run Glucose: 89 mg/dL (Pushing it a little)
Intake: 8 oz Glucerna
Run Pump Status: Suspend (Last 3.7 miles only)

   OK, this was one of those "have to do it....don't want to do it...get over it and go"...runs. Dark, windy, cold, flurries, tight shoulder to run on, fast traffic on portion of the route, so with the complaining over with,...it wasn't too bad! Don't stop running though, you'll start getting hyperthermic quickly. No problems, except that I started with a great glucose level and forgot to place the pump on suspended status until like mile 2.4. The weather reminded me of a quiet deep winter walk on the property up in Michigan when I was a kid. Solitude is good, just not with some of the above conditions. I'd rather be on the treadmill.
   The other thing I'm trying to workout here is the post run insulin variances. On a shorter run like this, I don't need to take a higher temporary basel. I do however still have to take like 1/2 to 1/3 of the normal amount of insulin I would take. I trying to gauge how long hours/days this 1/2 to 1/3 of normal is actually needed. It's not easy. As of current it appears for me to be about 36 hours post run that the 1/2 insulin regime is needed.

Sunday - Long Run

Run: 18 Miles (longest run to date)

Terrain: Pretty flat Riverwalk

Time: 03:12:04

Pre-Run Glucose: 90 mg/dL (a little low to be starting!)

Post-Run Glucose: 129 mg/dL

Intake: 18 PB&J crackers, 12 oz Gatorade, 4 oz Hammer gel,

Run Pump Status: Suspend

   The weather just hasn't been so pleasant on these long runs yet. We need some sun on the weekends. For this run I did a good amount of pre-run stretching during breakfast like 2.5-3 hours before the run and then right before start. I believe this helped a lot, but Yoga would probably help my flexibility even more. I monitored the CGMS the whole time for trending data. No problems with bad readings, but I didn't trust the CGMS much beyond trending data, so I did finger sticks about every 3-5 miles. Which is good, because this timing was essential in keeping my glucose levels up. I pretty much ate crackers every time I stopped in order to keep the glucose up. Those PB&J crackers are awesome. They are a perfect combination of protein and carbs to keep the glucose very level, or without much spiking in either direction. I felt pretty darned good for this run. At about mile 14 I noticed my heart rate was a little high and my breathing was a little heavier. So, I stopped to finger stick. Good thing. Sugar was like 78 mg/dL. So, I was getting too low. Gotta keep those glucose levels between about 130-150. This is tight and difficult at times to do, but it paves the way for peak performance during some intense exercise. The pit stops were a few too many it felt but they were kept, time-wise, to a minimum. Thanks to my running partner for sticking it out with me. I appreciate that. Compared to the last run out on the Riverwalk (A 16 miler) this one was GREAT!

   As a post run note. After a long run, or any long amount of intensive exercise, I ALWAYS put my insulin pump on a temporary basel rate of about 150% of the normal basel rate. I never do long then that, because the liver break down of fat and subsequent dumping of glucose in to the system doesn't really last much long then that. Of course I replenish that burned energy with a recovery drink, usually a healthy glass of chocolate Silk. About an hour after the run I get a very healthy sized meal in to replenish even more. The insulin that is needed for this meal and for the next day or so, is however a fraction of what I would normally need. It is EXTREMELY IMPORTANT to very closely monitor glucose level after such a run, even more than it is during the run. Gauging the amount of actual needed insulin is sometimes hard to do, but the bottom line is...DO NOT USE THE SAME AMOUNT YOU USUALLY WOULD. You will have lows and maybe even some sever of dangerous low glucose levels.

Wednesday - Cheaters Run

Run: 8.25 miles
Terrain: Dreaded Treadmill (you get them in however you can though)
Time: 01:17:35

Pre-Run Glucose 138 mg/dL
Post-Run Glucose: 86 mg/dL
Intake: 8 oz Glucerna (during run), 1 yogurt trail bar (post run)
Run Pump Status: Suspend

   I hated having to resort to the treadmill, but I've got to run. I need those miles in the bank. So, 8 miles on the treadmill at 0 g's. Boring, plenty of sweet and nothing to look at but the news. No real problems. Then knees are still a bit achy, that's life though. I kept an average pace of 9 min/mile.

Sunday - Long Run

Run: 9.5 miles
Terrain: Very Hilly Road and Trail
Time: ~02:20:15

Pre-Run Glucose: 134 mg/dL
Post-Run Glucose: 179 mg/dL
Intake: 2 Endurolite caps, 6 PB&J crackers
Run Pump Status: Suspend

   This is the day I've come to realize that running the "secret trails" is not good terrain for marathon mileage building, unless of course it's a trail marathon, but the Mercedes Marathon is not that. So, I must leave the privacy of the "secret trails" and head out to known flatter roads. In order to get the distance in I need flats for now. I killed my knees Sunday pounding in the mileage and didn't get the miles I'd hoped for. So...no more "secret trails" until after the mercedes marathon. Moday, the soreness was gone as to be expected, but I haven't had knee pain like that for some years because of hills. So, I had better remember that. Thanks to Ed for finishing the mileage with me and to Paul for putting up with unexpected hilliness on a route he didn't even have directions on. Patience appreciated. Riverwalk here we come next Sunday...18-20!

Friday - Mild Run

Run: 5.5 Miles
Terrain: Very Hilly
Time: 00:47:19

Pre-Run Glucose: 148 mg/dL
Post-Run Glucose: 96 mg/dL
Intake: 16 oz. Gatorade, 8 oz Choc. Silk, 6 PB&J crackers
Run Pump Status: Suspend

   This run felt good. Considering I've been running a bit more this run has become easier. The hills I still take a little slow, but they are becoming faster and easier. I also don't speed walk up any of them these days either. That makes me feel good. No problems for this run. I focused on foot form and rhythm. The foot problems are also more at a minimum, especially with adequate stretching. I need to get a pair of running insoles with arch support soon though. I want them to be worn in before my first Marathon in February.