Drex Gets Focused: An Essay on Shenanigans

[Drex]

great race Drex! good work man, good work!

Thanks FF! Lots of areas for improvements for next year. I plan to do several next year and I am going to have my swim time cut in half by the first one next year.

The more I think about it, the more I am inclined to do an ironman someday. I was just talking about it tonight with my lifting partner and put a bug in his ear. He did the sprint Tri too, but isn't really into running.

 

[Drex]

8/22/08

Back Squat - 135x10; 225x10; 225x10; 225x10
(ss1)Sumo Dealift - 205x10; 305x10; 305x10; 305x10
(ss1)One Leg Calf Raise - 150x10; 150x10; 150x10
Incline Bench - 95x10; 190x5; 190x5; 190x5; 190x4; 185x5
Decline Bench - 190x10; 190x10; 190x8
(ss2)Cable Row - 190x10; 190x10; 190x10
(ss2)Fly - (50x2)x10; (50x2)x10; (50x2)x10
(ss3)Push Press - 115x10; 115x10; 115x10
(ss3)Lateral Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss4)Chin up - 15x10; 15x10; 15x10
(ss4)Tricep Extension - (40x2)x10; (40x2)x10; (40x2)x10
Leg Raise - 30x10; 30x10; 30x10

Food:

 

[Drex]

8/23/08

Ran 20.96 miles outside, 3:00:59, 8:38 min/mile.

Lap 1 - 8:30 min/mile
Lap 2 - 8:40 min/mile
Lap 3 - 8:41 min/mile
Lap 4 - 8:40 min/mile
Lap 5 - 8:41 min/mile

Legs were stiff and sore from lifting, which is usual, but they usually loosen up a few miles into the long run on a Saturday. Today they stayed sore the whole way through. The run went well. As soon as I stopped my body ached all over. Calf did better than the past two long runs although towards the end it was starting to tighten a little and I don't think it would have been much longer before it would have started cramping up. A lighter load this week helped it out some I think and now I will be tapering down to the marathon, so hopefully I won't have any more issues with it. After the run I walked about a half mile before I went in. As I went into the house, the dog wanted out. I laid down. A few minutes later the dog wanted back in. I went to get up and my right calf cramped up tight. About 30 seconds and it was over and after that I actually felt quite a bit better. After a shake and a shower I feel pretty good now. After this run I was coated in a white layer of salt. I usually get a little, but this was 20x more than normal. Large white patches all over. I'm actually not certain if this means I had too much or too little of something.

Food:

 

[[Focus]]

After this run I was coated in a white layer of salt. I usually get a little, but this was 20x more than normal. Large white patches all over. I'm actually not certain if this means I had too much or too little of something.

Or simply that you have salty sweat. Sodium loss average is 500 mg per lb of sweat. Yours may be significantly higher, as much as 1000 to even 1500 mg per lb. And this rate can be as much as tripled by conditions to which you are not acclimatized (ie super hot day). Given that your body contains <100 g of salt total, this (2lbs/hr * 2000mg/lb * 4 hours = 16 <b>grams</b>!) can certainly be a cause for that "DNF" word you kids like to use. Probably was, in sparrow's case. I'm not an expert.

Just gotta pay attention and make sure you're getting enough sodium. Try weighing yourself before and after to get an idea. I imagine if you can manage not to lose weight during a run, then that's fantastic, but making fairly certain that you've replenished your sodium stores afterward is probably a more realistic goal.

 

[Drex]

Or simply that you have salty sweat. Sodium loss average is 500 mg per lb of sweat. Yours may be significantly higher, as much as 1000 to even 1500 mg per lb. And this rate can be as much as tripled by conditions to which you are not acclimatized (ie super hot day). Given that your body contains <100 g of salt total, this (2lbs/hr * 2000mg/lb * 4 hours = 16 <b>grams</b>!) can certainly be a cause for that "DNF" word you kids like to use. Probably was, in sparrow's case. I'm not an expert.

Just gotta pay attention and make sure you're getting enough sodium. Try weighing yourself before and after to get an idea. I imagine if you can manage not to lose weight during a run, then that's fantastic, but making fairly certain that you've replenished your sodium stores afterward is probably a more realistic goal.

It was abnormal. I usually have some salt on me, but this was really about 20x normal. It was also cooler today than it has been. Low 70's for the entire run. I had read somewhere recently that really salty sweat was actually due to the lack of something, but I didn't pay a lot of attention to it at the time. In my case, since I have added electrolytes recently, it may just be that I have more than I need. I think I may need to add a salt tablet in with my electrolytes to balance things, but I am going to need to go look into that.

 

[[Focus]]

It was abnormal. I usually have some salt on me, but this was really about 20x normal. It was also cooler today than it has been. Low 70's for the entire run. I had read somewhere recently that really salty sweat was actually due to the lack of something, but I didn't pay a lot of attention to it at the time. In my case, since I have added electrolytes recently, it may just be that I have more than I need. I think I may need to add a salt tablet in with my electrolytes to balance things, but I am going to need to go look into that.

Ohhh. Well, yeah, in that case. Oddly enough, I only get the residue when I'm dehydrated; not overhydrated. But that makes a lot of sense.

 

[flyinfree]

It was abnormal. I usually have some salt on me, but this was really about 20x normal. It was also cooler today than it has been. Low 70's for the entire run. I had read somewhere recently that really salty sweat was actually due to the lack of something, but I didn't pay a lot of attention to it at the time. In my case, since I have added electrolytes recently, it may just be that I have more than I need. I think I may need to add a salt tablet in with my electrolytes to balance things, but I am going to need to go look into that.

you are taking the endurolytes? if so, you will burn more sodium with the added potassium and magnesium., Hence the superior performance you are seeing.

my sweat rate runs thru 1200 mg of sodium per hour.

go to the pharmacist and have them order you 1 grahm sodium chloride tabs. they are cheap. Then try taking one every other hour. It will keep you from runnign out and cramping. that grahm, along with your endurolytes, and the gels (200 mg of sodium) will keep you ahead of the curve.

the white is because you are squirting sodium, but not drinking enough water.

get a handle on this. Otherwise you run the risk, of race day excitement, losing your head, not keeping your supplement/nutrition plan, and walking from mile 18 - 26.2!

when is your race?

 

[Drex]

you are taking the endurolytes? if so, you will burn more sodium with the added potassium and magnesium., Hence the superior performance you are seeing.

my sweat rate runs thru 1200 mg of sodium per hour.

go to the pharmacist and have them order you 1 grahm sodium chloride tabs. they are cheap. Then try taking one every other hour. It will keep you from runnign out and cramping. that grahm, along with your endurolytes, and the gels (200 mg of sodium) will keep you ahead of the curve.

the white is because you are squirting sodium, but not drinking enough water.

get a handle on this. Otherwise you run the risk, of race day excitement, losing your head, not keeping your supplement/nutrition plan, and walking from mile 18 - 26.2!

when is your race?

Yes, I am taking the endurolytes. I was kind of thinking I would need the sodium chloride tabs with the endurolytes. I have to go through a pharmacist to get them?

Thanks FF! That info is a great help.

The marathon is Sept 21.

Edit: Nevermind on the pharmacist question. I assume they are just a lot cheaper that way rather than ordering a named brand. Thanks FF.

 

[g8r80]

That was a heckuva run, Drex!

 

[[Focus]]

08/23/08

Training

Ran 5.2 miles in 56.5 minutes @ 10.9mm

Thoughts

This run was like floating in the clouds. Ignored the time and concentrated on gliding over the ground instead of burning it. Breathing was through the nose only. This was my true forever pace. I think if I just kept running like that endlessly, I'd die on my feet, in motion; enraptured.

The stars were beautiful tonight.

 

[Chillen]

Training

Ran 5.2 miles in 56.5 minutes @ 10.9mm

Thoughts

This run was like floating in the clouds. Ignored the time and concentrated on gliding over the ground instead of burning it. Breathing was through the nose only. This was my true forever pace. I think if I just kept running like that endlessly, I'd die on my feet, in motion; enraptured.

The stars were beautiful tonight.

Good job, Focus!

Well done.

A truely focused run, my friend.

KEEP IT UP!

Best wishes

Chillen

 

[jaim91]

You guys know so much

Did you learn it when you decided to wanted to run? Or did you know it before? I'm just impressed because it's taken me 3 years of Kinesiology in uni to START to understand electrolytes and how to train athletes for endurance vs. strength vs. power, etc. But you guys talk like it 'ain't no thang'

 

[Drex]

Training

Ran 5.2 miles in 56.5 minutes @ 10.9mm

Thoughts

This run was like floating in the clouds. Ignored the time and concentrated on gliding over the ground instead of burning it. Breathing was through the nose only. This was my true forever pace. I think if I just kept running like that endlessly, I'd die on my feet, in motion; enraptured.

The stars were beautiful tonight.

Nice run Focus, keep it up!

 

[Drex]

You guys know so much

Did you learn it when you decided to wanted to run? Or did you know it before? I'm just impressed because it's taken me 3 years of Kinesiology in uni to START to understand electrolytes and how to train athletes for endurance vs. strength vs. power, etc. But you guys talk like it 'ain't no thang'

I don't really know that much about it. I just try to read anything I can and try to absorb as much of it as I can.

 

[Drex]

8/24/08

Ran 4.02 miles outside, 33:10, 8:15 min/mile.

PM
Bench Press - 135x10; 210x10; 210x9; 205x8
Lunge - 60x10; 120x10; 120x10; 120x10
Standing Bent-over Row - 135x10; 235x5; 235x5; 235x5; 235x5; 235x5
(ss1)Leg curl - 60x10; 60x10; 60x10 (each leg)
(ss1)One Leg Calf Raise - 150x10; 150x10; 150x10
(ss2)Lat Pull-down - 170x10; 170x10; 170x10
(ss2)Military Press - 110x10; 110x10; 110x10
(ss3)Close Grip Bench - 160x5; 160x5; 160x5; 160x5; 160x5
(ss3)Upright Row - 120x10; 120x10; 120x10
(ss4)Incline Fly - (45x2)x10; (45x2)x10; (45x2)x10
(ss4)Good Morning - 190x10; 190x10; 190x10
(ss5)Trunk Twist - 100x10; 100x10; 100x10 (each side)
(ss5)Frontal Raise - (25x2)x10; (25x2)x10; (25x2)x10

Played 6 games of volleyball, went 6-0.

Food:

 

[JoveGirl]

Good Pace, Controlled breathing...

Training

Ran 5.2 miles in 56.5 minutes @ 10.9mm

Thoughts

This run was like floating in the clouds. Ignored the time and concentrated on gliding over the ground instead of burning it. Breathing was through the nose only. This was my true forever pace. I think if I just kept running like that endlessly, I'd die on my feet, in motion; enraptured.

The stars were beautiful tonight.

Sounds like a great run.

 

[[Focus]]

08/25/08

Training

A1 BB Bench Press 95x5, 125x5x4, 125x4x2, 125x3, 145x0
B1 Wide Pull-ups -120x18, -120x14
C1 CS Row 30x12x3
C2 Seated DB "P Clean" 50x10, 50x9, 50x4;30x11
D1 CG bench 80x12x2, 80x9
E1 Machine Power Shrug 360x15x2, 450x15
E2 BB Power Curl 55x10x2, 55x27
F1 Bar Hold 135x2x3

Thoughts

5'ish rep range on the bench was much better, I think. Will see. I've made some changes to the weight training - won't bother explaining, they're there to see - and something very important I never mentioned is also now different... we'll see what happens. Very excited for the fall, as my facilities will be getting a major upgrade.

@jaime: What Drex said. I don't know anything. I just read stuff and try to pay attention. But I appreciate the flattery.

@jovegirl: You should try it, bb. It was amazing. <3

@drexatron: ****, I don't need to say anything. You know you rockin' it.

 

[[Focus]]

08/26/08

A1 Box Jump 33"x3x8
B1 Speed Squat 65x20x2, 65x25
C1 Modified Step-up 30x8/8x2, 30x4/4
D1 RDL 225x10x3
E1 Crunch 10x15x4

 

[Drex]

8/25/08

Recovery day, no training.

Food:


8/26/08

Hack Squat - 155x10; 275x10; 275x10; 275x10
(ss1)Deadlift - 185x10; 315x10; 315x10; 315x10
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
Wide Grip Bench Press - 135x10; 235x5; 235x5; 235x5; 235x5; 235x4
Pull Up - 10x10; 10x10; 10x10
Renegade Row - (70x2)x10; (70x2)x10; (70x2)x10
(ss2)Shoulder Press - (55x2)x10; (55x2)x10; (55x2)x10
(ss2)Shoulder Shrug - 315x10; 315x10; 315x10
(ss3)Bicep Curl - (55x2)x10; (55x2)x10; (55x2)x10
(ss3)Dip - 20x10; 20x10; 20x10
Decline Weighted Crunch - 115x10; 115x10; 115x10

Swimming class; 45 minutes.

Food:

 

[[Focus]]

Focus isn't babbling incessantly and The Drexatron is taking a rest day? What the ****'s going on!? Stop bugging me, people, I'm doin' great. I promise. I love you too, tho.

Feelin' real good, so I'mma go this brick thing you kids like to do. It seems fun. I'll bike maybe 10 miles as fast as I can, then run my 4 miles. I really miss the bike, anyway. ****, I'm twitchin' just thinkin' about it.