Lackadaisical Running

     "lackadaisical". I feel like that's my word for the month, as for getting my tail out on the trail and burning some calories. It amazes me the number of things that can happen in an individuals life to avert their attention from the necessities of balance. Taxes, Holiday's, getting ready for spring planting, financial adjustments, and even a friend from college days passing on. It's at moments like this that I marvel at those who can handle more than this very calmly.

    So, it is I find myself feeling a bit more lethargic currently, about getting out to run. Not every time, but enough it's annoying. Man, I never use to be this way. If writing this junk down is healing, then I feel better. So, on I go running 2-3 times a week, and yet it still feels insufficient. Probably because at the moment I feel way out of my training zone and barely ready for a 5K. I'm probably wrong and just whining. Usually by the first or second mile I'm warmed up and feeling better about the run. It's funny though, 2 weeks ago I had a Sunday run and it was like 15 degrees (F) outside. That Tuesday I ran again and it was about 55 degrees (F). That just messes with my mind man. I mean I'm wearing cold gear one day freezing my tail off until I get to the tree buffer, out of the wind, and warm-up, and then the next run I'm wearing shorts and a T. Tennessee weather is physcotic. Next steps, keep running (increasing long runs), and get back on the saddle. It's been like two months since I've touched my bike. Poor thing is lonely out there in the garage.

Wednesday - Group Run

   Tonight's run was to be an easy taper. 2 things here...#1 I ran a PR instead of tapering (I know , I know), and #2 my glucose dropped a little too low for my liking. According to the CG it hit 97, so I assume it was somewhere a little below that since I was a bit low on energy and the HR was a little too high. Downed some gel and off I went. Fixed it within a few minutes. In fact, after taking gel I realized I could PR the run, so I pushed it a little. I wouldn't have, but all felt well and I don't feel like I put in a hurtful effort. This AM I'm feeling like I do after a mediocre run, so all is good. I also tried a new sock tonight. Man I like'em so far. I'll try them one more time and probably use them Sunday. It's made by Injinji: and called a toesock. I received a pair of socks like this years ago as a Christmas gift, but hadn't thought of their possible use for trail running. Saw a friend with a pair the other day and asked where she got them. So, I snagged a pair before the run last night and tried them out. They wicked well and felt better then most of my current running socks. We are folks who not only as runners but as diabetics have to take good care of our feet and this is a great way to do that. I'll say if you have problems with blistering, these will help significantly.

Thursday - Oops!!

   The Summer. Where did it go? I'm at least not the only one whose training gets in the way of blogging and who has just not had time to blog. I'd rather run or ride than blog any day. So, I've lost a month of posts. Oh well. I've gotten some good training in. I'm enjoying the speed workouts at the track and had some enjoyable rides afterwards. Bricks on Friday. Those Sunday runs have gone well. At least until I pushed 3.5 hours Sunday and got some nice micro-tearing. Hmmm that's fun. It'll slow me down but not stop me. Wednesday nights have continued to be enjoyable trail runs with the gang up on the mountain. I had a steller run a few weeks ago. I was in the zone legs, cardio, blood sugars, and all. Man that was a heavenly ~12 mile almost 2 hour run. I wish I could have more like that. Just changed out the trail shoes last night also...as Sundays run tortured my feet and I knew it was time. So I slipped on a new pair of Brook's Cascadia 4's.....man those bad boys are awesome.Funny thing is it's been raining the past few days so I knew Wednesday night's trail run was going to be a degree of sloppy. The runners store had a grey and darker grey model of the shoe on the wall. I thought that would be great because man I'm gonna probably trash these poor shoes within the first 10 minutes out. Wouldn't you know it the shoe I like happens to be the Cascadia...trick is it's not grey..it's bright yellow and with with some black striping on it. I laugh to myself knowing their beauty is doomed. It's gonna happen at some point on the trail anyway, why not the first run out. Who cares my feet were in heaven at least.

Wednesday - Group Trail Run

Run: ~6.5-7 Miles
Time: 01:36:13
Terrain: Very Hilly

Pre-Run BG: 156 mg/dl
Post-Run BG: 126 mg/dl
Intake: ~6 oz Hammer Gel
Run Pump Status: 100% NBR (normal basal rate)

     It was a nice day with milder temps on the top of the mountian, so I pushed for more mileage today. I wanted to go all the way to the road that crosses this ridge I was running on. I hadn't done that yet and wanted to. The run is tough enough with 2 steep hills to come back up, but then by finishing the section to the road...yeah another killer hill. It's good cardiac work right? I'm telling you just walking up those silly hills I'm like 160-165 on the heart rate monitor. It's work man.

     As for BG levels, they were a little high to begin. Next time, I'll take a small bolus to start dropping the blood sugar begore the run when it's this high...for my Wednesday night run. The BG got to about 204 and then held there. After 2 bolus' it finally started to go back down. It dropped a little quick, two down arrows for a while, but then capped off at about 136 mg/dl. Overall, not a perfect feeling tonight while running, but it was OK.

Notes: Get a Chiropratic adjustment. Breathing should be this tight. I can't seem to ever breathe deep enough. There's also a tight spot, that's always there, in the maybe T3 region, that I know is not correctly aligned. Get it fixed. Check BP to see if it's too high, hence the harder the heart must work to get O2 out to where it's needed.

Wednesday - Group Run

Run: ~4-4.5 miles
Terrain: very hilly
Time: 0:56:39

Pre-Run BG: 138 mg/dl
Post-Run BG: 156 mg/dl
Intake: H2O
Run Pump Status: 50 % of reg. Basal rate 1st 1-1.5 miles, then 100% of reg. Basal

    I think I had a pretty good grip on my glucose maintenance last night. I was very happy with therun. I'll see my chiro before the next good run and that should help a bit also. So, I dropped my basal to 50% 1 hour prior to the run and didn't eat anything. I'd already had plenty of fuel and H2O a few hours earlier. As stated at about 1-1.5 miles into the run, and watching my pace very carefully, I noticed I had begun to trend upwards. Immediately I put the basal rate back to 100 % and kept running. About 10-15 minutes latrer I noticed it was still trending upward with one arrow. So, I took an action that was a little risky, but I had plenty of gel with me so I wasn't worried. I took 1.5 units of Novolog and kept running. In another 15 mintes the upward BG trend was gone and I'd stabilized at about 164 mg/dl. This was perfect. I was excited to have a small grip of control on this issue as I haven't had much luck with it the past few runs. Back at the car I got 157 mg/dl from a finger stick and was happy. I cut the run short of following the group out for the full monty of 5-8 miles and did what I knew "I" needed to. I'm really changing my thought pattern here, in that instead of just following the group and hanging on - or trying to hang on, I'm focusing on me and staying there regardless of who's around me or where they're at. I think that this approach will make me stronger race day and I'm betting on it. This also makes me more of a soloist at times, but I can live with that. Anything longer for the run last night and I would have definately used the gel, but just under an hour and I'm OK with no gel.

Wednesday - Group Run

Run: ~6 miles
Time: 01:17:51
Terrain: Very Hilly

Pre-Run BG: 142 mg/dl
Post-Run BG: 230 mg/dl
Intake: small granola bar @ 5PM(run began at 6), 9 oz Protein shake, 1 Kids Cliff bar
Run Pump Status: 40% of normal basal from 5PM - 6:45PM, then up to 100%

     This sucks. I feel like type1 has a death grip on my training right now. I'm really struggling with this at the moment. I tried yesterday to make sure I had BG's, insulin-on-board, and the tail end of my last bolus done with all before the run. I finished lunch at 14:30 and bolused for it. So the insulin-on-board was dealt with. I monitored trending data from the CG and then did a finger stick at 16:45 (137 mg/dl). I also hydrated plenty until one hour before the run. In my mind I was all set-up for a great run.

    I got to where the group was meeting a little early. Finger stick was 139. Good. At 17:30 I went out a little early for a short and slow warm-up...about 1 trail mile. Came back drenched and picked some blackberries on the way. Nice.

    Met up with the group and did a finger stick one more time, 97 mg/dl. Not so great. OK, I ate a kids cliff bar. I'd forgotten my gle flask...dang-it. The group left at about 18:05 for the run and headed out at a moderate pace. At the beginning I was trying to stay focused and fall into a pace. About 1-1.5 miles into the run I look at the CG and it's telling me 172 with two up arrows. I left things as they were for another 20 minutes. Checking the CG again I am now given the 220 and two up arrows. Crap. Wrong place to be again. I'm thinking, "I'm really getting tired of this." Too many variables tonight for this to work well. I slowed back and was the last one in. I easily sprinted the downhills, slow ran the flats, and had to walk up the hills (couldn't keep the HR below 175 or so without walking). I was the thoughouly frustrated with this situation again. I am NOT giving in to this. I WILL make it work. I'd rather be low then to feel like this. It sucks. It makes me feel so pewny and small in effort compared to what I know I can do.

    Thinking about this, it seems like I'm becoming anaerobic while using the same effort levels I'm use to. Maybe it's just a fluke of events and timeing, but it sure as heck is frustrating.

Sunday - Long Run

Run: 13.5 miles
Terrain: mostly flat with mild hills
Time: 02:30:11

Pre-Run BG: 187 mg/dl
Post-Run BG: 167 mg/dl
Intake: ~8 oz Hammer Gel, 24 oz Strawberry Heed, 24 oz H2O
Run-Pump Status: 40% of normal basal rate 1st 4.5 miles, reg. basal rate to finish

   Today's' run had to happen and I really tried to make sure all things were level before the run, but about 1 mile into the run my BG started trending upward. I worked very hard at monitoring it and bringing it back into limits for performance. I've had problems lately with BG being a bit too high. Maybe that's because my work schedule has thrown me for a loop this week, my nerves are on edge, or I just haven't had time or physical oomph to get out and run. Anyway, ran a good 2.5 hours in a nice dry hot and breezy park trail. Thank goodness for a mostly shady trail. Aside from the BG begin too high for adequate performance for this run, all things went well. I continue to work on the pre-run BG/meal timing and preparation.

   With a long run as this was, I usually have to replace the tegaderm over my CG site after the run. What really holds it on very well most of the time though is Benzoin Compound Tincture - Alcohol 77%. This is actually labeled as an oral mucosal protectant, so most folks wouldn't think of using it for IV sites, but let me tell you that for a guy who sweats heavily...this stuff works wonders for me. I've been using it for most of my site adhesive for about 6 years.

Sunday - Long Run

Run: 8.5 Miles
Terrain: Mostly flat with a few baby hills
Time: 01:27:30

Pre-Run BG: 188 mg/dl
Post-Run BG: 131 mg/dl
Intake: ~6 oz Hammer gel
Run Pump Status: 45% of normal basal rates

   I'm a little behind schedule for my long runs dew to a lower back injury. I'm on it now though. So today I did what I could, something just shy of the scheduled run. Next Sunday, I'll run for at least 2 hours, and hopefully a little more then that. I feel like I did well today though. Not only did I do my usual basal rate drop 1 hour ahead of time, but also during the run I kept a very close eye on my effort. I focused a lot more and kept the HR at no more than 150. I think this was crucial for me and I plan on doing this more often with all long runs. I took my time warming up (~ 2-3 miles) and then kept an eye on the heart rate. Not pushing the HR above 150, I have to say I felt much stronger. I think I 'm going to change the pace I've been going out at, and after warm-up, slow down a little also. I think I have been a lot closer to an-aerobic then I may known for the past little while. So, I'm going to focus on this and try to repeat Sunday's performance level and power feeling. I really did feel much stronger then I have on a run in a long time.

   The other thing I did different this time was to use the little carry pouch that came with my "One-Touch Ultra Mini" and attached it to my Fuel Belt so I could do a physical BG check during the run and get at the meter easily. That little pouch was perfect for carrying the meter for me.

Wednesday - Group Run

Run: 5.5 Miles
Terrain: Flat to Very Hilly
Time: ~60 Minutes ( there was a quarry cool-down stop)

Pre-Run BG: 200 with 2 ^^
Post-Run BG: 134 with 2 down arrows
Intake: 4 oz Hammer Gel (at about 170 and 2 down trending arrows)
Run Pump Status: 30% normal basal

   Tonight was a tough run. I hate it when I enter a run with these circs. In attempting to make sure my glucose was between 130-180 1 hour prior to the run...I over estimated and also had to calibrate the CG. So, I took too many carbs to start and didn't know I was already trending upward because of the calibration. I have got to keep a closer eye on that. The result was a crappy performing run. A BG of anything above 210-220 for me equals a high HR that doesn't come down easily and shortness of breath that just plain makes me feel like a weakling. I hate it. Aside from more accurately setting myself up before the run, I've got to figure out some strategy that will allow myself to bring things into "The Zone" and not drop me during the run. I took .9 u out on the trail because I was at 236 with 2 up arrows (trending upward quickly) and cut my compensation dose very low....just not maybe low enough. Next time maybe I'll cut it to like 1/8th of what I would normally take. I got the Tempo in, but it freaking sucked. The performance level was definitely not there. Also, once again a few hours prior to the run I had this sensation of seeming short of breath or almost like a little pressure (though it wasn't) in the upper chest. I can't explain it, but it's almost like it was a precursor to what I almost knew was going to happen...and sure enough. This happened last when I was up on Lookout Mt. , and it happened the same exact way. I've got to figure something out here and I will.

Wednesday - Group Run

Run: 6 Miles
Terrain: Hilly and Windy (Rather Intestinal Trail)
Time: 0:58:43

Pre-Run BG: 161 mg/dl
Post-Run BG: 110 mg/dl
Intake: ~6 oz Hammer Gel
Run Pump Status: 50% of normal


    Perfect weather this evening for a nice little trail run in the park. Today, I started ticking off planned runs from the training program I've jumped into. So today's run was a Tempo Run. Six miles around the lake on what I would have called a rather intestinal-like trail. I hadn't been on this park trail before and being so much closer to home....I like it. Plus it's longer then the 4.2 miler that has been the main park run close to home. Options are great. Today, I turned my basal rate down to 50% of norm 1 hour prior to the run. Got to the park did a 20 minute warm up and then took-off with the group for a 2 x ( 8t / 2e) set. So, I got moving at a sustainable "t"ough pace and did that for 8 minutes. Then, a 2 minute recovery of "E"asy running. and then repeated. After the second set I finished the run at a moderate level and slowed down at the end. The sugars were freaking perfect. About half-way through the run I rad the CG as stating I was trending downward, so I kept up with the gel. However, at the same time I felt that my glucose was actually starting to jump from glycogen usage. Indeed, this was proven when I got back to the car and with in minutes the CG graph did a 360. Good, I knew what my body was saying. Next time I'll try to remember this and either slow down on the gel or, most likely, take a small amount of insulin to bump this down. I was very happy with the BG this run.

Wednesday - Group Run

Run: 5 miles
Terrain: Very Hilly, Lookout Mt. Trails
Time: 01:19:31

Pre-Run BG: 173 mg/dl
Post-Run BG: 243 mg/dl
Intake: 4 PB Crackers
Run Pump Status: 1st 2 miles (0% Basal), Last few miles (50%Basal).

    OK, mountainous trail running is vastly deceiving when it comes to gauging your mileage on very hilly trials. Last night I thought and felt like I'd run maybe 8-9 miles. When calculated with a google map it's only ~5 miles. That's a big difference. So, I checked the BG before I headed out and it was 173. I figured that about 30 minutes into the run the BG would start dropping, so I ate 4 pb crackers for a buffer. My initial pace felt good, but it lead me to the "Diabetes Pain Cave" unbenounced to me. I should note that before the run I was just feeling, I don't know how to say it, but "not quite right"...bit of some head pressure and the belly felt like I'd eaten something slightly disagreeable. I should have picked up on that and taken it out slower with the group. Even if I fell off the back. Instead, I ran headlong into the DPC by tapping the glycogen stores by starting out too hard. So, the BG went up and according to the CG hung at about 200 all of the run. I took .5 units of Humolog during the run and then bumped my basal back up to 50% of norm. I was hoping what little I took would be enough to drop my BG and make the good physical feel of running come back around. It didn't happen. The HR kept jumping up too easily and my breathing was a bit too difficult. I should say our air quality around here right now is not stellar either along with some typical hot southern weather. Oh well, live, learn, laugh, repeat.

It needs to be noted for myself, for later purposes, and for other readers that the following is important floow-up on the above run.

     As can be read, my beginning BG was 173. Under normal circumstances I've come to realize that my sugar will drop within the first few miles of the run and from there it just depends on my effort level and intake. Intake was a problem here. I forgot my gel flask in the car. Duuhh. I also had the understnading that my glucose was trending downward. Hence the snack before I ran and the 0% basal to begin with. Yes, I should have just left the basal at no less than 30% though. The kicker here though, is that while getting dressed for the run before leaving work, I pulled my insulin site out just a hair. It hadn't come out that far, so I re-adhered it to my skin. All I can say is that in the past this has worked. From this point forward I will warn myself to simply replace the site...it's not worth it. This, now non-patent canula, would be the reason for the spiking BG's. My thoughts........that was stupid.

Wednesday - Group Run

Run: ~7.5 Miles
Terrain: Very Hilly Mt. Trails
Time: 01:01:12

Pre-Run BG: 150 mg/dl
Post-Run BG: 166 mg/dl
Intake: Kid's fruit Powers Stick
Run Pump Status: 10% of normal

    Man, it's getting freaken hot and extremely humid here. I'd give this up for Northern Arizona anyday. Tomorrow it's suppose to be like 98-100 degrees but feel like 104-105. Definately an early AM or late PM workout schedule right now. Acccchhhhk!

   Last nights run was a little different for me. First, let me say that I run with a group of folks who ALL are faster than me. That being said, for last 4/5 runs I've split from the group and done my own thing. Working on form, adjusting to the climate while trail running again, and getting back up to speed have been the priority until I felt I could at least stay up with the group. That done, last night's run was with the whole group as it use to be. I got there early and did a 1.7-2 mile warm-up. That warm-up got me ready so I could stay up with the group evidently. Nice. This was one of the steepest runs I've done probably since M3 from last year. My BG's were perfect. Absolutely perfect it felt good. The quads and calves were a little sore when I got home so I got the Stick to them and when I woke this AM...no problems and no pain. Nice....I'd like for it to stay this wya, but we all know better then that.

Wednesday - Group Trail Run

Run: ~7 Miles
Terrain: Moderately Hilly
Time: 01:06:03

Pre-Run BG: 194 mg/dl
Post-Run BG: 79 mg/dl
Intake: 2 Hammer Gels, 1 bag Power-Bar Gel Blasts
Run Pump Status: 20% of Normal first 2 miles, Suspend rest of run

    Wow, the legs felt much better out there last night. I'm broke off from the group to focus on my own pace and form. I need to do that my first 3-4 runs so that I can just keep up with these crazy folks I run with. Compared to last week, calf pain today is moderate to nothing at all. Last week I was aching for days. That hadn't really happened before. My BG was like 236 about an hour before the run, so I took 1u of Novolog at that time. A few minutes before the run I put the pump to 20% of normal basal. However, I was keeping a close eye on my trending to see just how far that 1 unit was going to go. It went a lot farther then I was hoping it would have. So, at 174 and 2 down arrows (BG has changed 40 points within the last 20 minutes) - I downed a Gel. Then at 124 still having 2 down arrows-I was about 1.5 miles out from the car, I downed another Gel. Banana flavoured. Not too bad. It reminded me of banana bread batter. Did a finger stick and got 79. So, as I'm running up to the car my CG starts complaining to me "You are 60 mg/dl and you still have fast downward trending - 2 down arrows. Come on man fix it!!!" It's at these moments when I remind myself to ALWAYS listen to my body, not the CG or pump. If you do that you will be far better off most of the time. I can get valuable info from all of this "medi-mech" (medical machinery), but it's all about WHEN to listen to it. All-in-all it was a great run in the woods.

Saturday - Midnight Mud Run

Run: 4.8 miles

Swim: ~ 300 meters

Terrain: Typical Hay Bay Trail and mucky swim

Time: ~65 Mins

Pre-Run BG: 135 mg/dl

Post-Run BG: 74 mg/dl

Intake: 6 PB Crackers (prior to start), 4 oz. Hammer Gel

Run/Swim Pump Status: I took the pump off for this one

    First, let me say that this was not a race. It was fun, but also a good reminder to me of some past experience and the need for training. I am not, by nature, a swimmer. In fact, not even a runner by nature. Though with much training I've become some what of a runner and with more training I may even become somewhat of a swimmer. However for now....let's just say when I was 300 ft off shore and working way too hard on the swim bec. I haven't done open H2O in years, with shoes that weighed like 5 lbs each (I'm not kidding), I had a nasty little flash-back of being pulled out with the tide in Peru with low sugar and not fully comprehending what was happening. That little Peruvian experience scared the shittaki out of me, but has me a wiser person. So, I swam back to shore and took the smarter route for myself. I did attempt a short one and then completed one of the shorter swims, but it's time to hit the open water for some practice before I attempt that again. My CG had ended earlier this day, so I opted to leave it off and to DC from my pump also..as the pump is not H2O proof. This event really was fun. Especially at midnight with a full moon and we owned the trail to ourselves. I'll do it again when the chance provides itself. It was more sweat and water than mud as this pic shows. I'll bet the folks in house boats were a little shocked to see swimmers with glow sticks and headlamps coming toward them at around midnight!

Wednesday Night Group Run

Run: 7 miles
Terrain: Hilly Trail
Time: 01:11:13

Pre-Run Glucose: 168 mg/dl
Post-Run Glucose: 131 mg/dl
Intake: 1 yogurt granola bar
Run Pump Status: 30% of norm (first 4 miles), Suspend last 3 miles

   It was very nice to get back out with the group and hit the trails again. I've been carpooling for a few months saving my nickies and dimes to get the best hybrid option for a car. That car ended up being a Prius. Got what I wanted it just took a little while to find the right one for the right price. The run was nice. On the way out I thought it was going to be an awful lot of uphill during the return, but the return turned out to be no worse than the going out. I also underestimated myself. I went out a little hard, feeling like I was just under the red-line. So, I slowed down and focused. That is I focused on form and strengthening the knees. Once I hit my groove I felt like I could have just kept going for another 10 miles. Oh well. I'll get more mileage in next time. The glucose started trending downward at mile 3.5 so I dropped back on the basal and ate my granola bar. I had forgotten my Gel flask....dooooogh....so granola would have to do. beautiful evening and a beautiful run though. I look forward to many more.