So Much TRAINING Going On!

"Disclaimer: I received free entry to Rock n Roll VA Beach race as part of being a BibRave Pro. I also am training with Gatorade Endurance. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

What is up everybody? It's that time of year when our Fall half and full training plans start up, or in my case, pick up in intensity. I am running the Rock n Roll Half Marathon on September first, and using this as a benchmark race. The course is mostly flat but there is some elevation halfway through. I'm will be trying for a PR, but the humidity and heat in Virginia will make that tough during the Summer. One thing I will be doing is fueling with Gatorade Endurance during my training for the Marine Corps Marathon in October. During your training it's good to run a race around half the distance of your goal race. This gives you an idea of where you are training wise and what you can work on. Also you can use my tips below to help your training.

Fueling is important in training, both when your actually running and not. Most people say eating a pasta dinner the night before helps aka 'Carb Loading', but I find two nights before helps me more. That gives your body time to digest and process the food. The night before I go for something high in protein, and of course eat the same thing I always before before my long run.

When training it's okay to miss a run or workout. I've missed loads of runs, especially during the week. Just pick up the next day with what's on your schedule. The same goes if you cut a run short. Don't try to make it up, just keep going with your plan.

Per Gatorade Endurance recommendations during a race or training you should consume at least 30g of carbs per hour. So if you plan on running a half marathon in 2 hours, then you should consume 60g of carbs during the race. Of course, these are recommended, you may find you need more or less. As a rule I usually take fuel at the 6.5 mark, but this year I am trying to take more so I don't crash or run out of energy toward the end.

Stick around for more training post and if you want to run a Rock n Roll Series race check them out HERE.

For more information on Gatorade Endurance go HERE.

You can follow my training on Insta or Twitter @bwachter70
Also check out my YouTube and IGTV channel Run Bigfoot Run

Until, next time, lace up and get out...

Ben

Training Problems and How to Deal With It!

• "Disclaimer: I received free entry to Tobacco Road Marathon race as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

  

  Look at that BLING!

Whats up everyone, Ben here and I'm back with a little over one month to go before the Tobacco Rd Marathon on March 17th in Cary, NC. I would love to be on here talking about how great training is going but to be honest this Winter has been a hard one to get my miles in.

Living in a rural area, it's hard to get my runs in due to the lack of safe roads. That's okay, as my running group meets in town near my work so I can run before or after work. I fit my long runs in on the weekends around family schedules, usually in the mornings. The problem comes when it snows or it's raining and cold. I'm not trying to get sick a month out so it's perfectly okay to skip a run once in awhile. When you skip a lot of runs that can be an issue.

The Tobacco Road

If you're using a plan, they are broken down day by day to maximize your workouts, but if you switch up a day it's not the end of the world. I missed my run today, due to rain and will make it up tomorrow. Runners always find a way to get a run in, whether it's staying home on a Friday night to get up early, or getting a run in during lunch.

So far my current training plan calls for three to four runs per week. The fourth can be either a track day or hill day. I usually run on Tuesday-Thursday and Saturday, but if I miss a day I can just skip and pick up the next day. Which leads me to a bit of advice, never try to cram a missed run in as it will usually lead to injury. I know a lot of runners that have wasted time and effort only to miss race day due to an over training injury.

The takeaway from all of this rambling is don't stress training. It can be your first or fourteenth, if you miss a couple of days during training it's okay. We all do.

That's about all for today. I'll be back in a couple of weeks to talk about my overall thoughts and what I'm expecting at Tobacco Road.

If you want to follow Tobacco Road Marathon on Twitter or follow me on Twitter or Insta

Check out Tobacco Road on the Interwebs  and use code TRMRAVE19 for a discount.

Check out my YouTube Channel

Find out if Zwift is right for you.

"Disclaimer: I received a Zwift RunPod to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

It's a pod!

What's up everybody, Ben here with a review of the Zwift RunPod and app. This will be a different kind of review as the pod I received had problems and I could never actually get it to work. So I will put up some links to  other BibRave Pros that were able to get the pod working.

@blackbeanqueen review

The RunPod is small and lightweight so you will barely notice it. It attaches to your shoe via a twist on piece that goes under your laces. When you lock it in you will hear a 'click' so it's locked in. It doesn't matter what shoe you put it on, either will work. My first mistake was to connect to my phones Bluetooth, when you want to connect to the app itself, just make sure your Bluetooth is on when you start the app.

@pktirish review

I see you RunPod!

Once you click 'OK' you will go to another screen where you will calibrate the pod to Zwift. Here's where my second problem occurred.  Although the app could see the pod it would not register that I was moving when I tried to calibrate it.

Okay, so maybe it was the device I was using. I tried my phone, which is a Galaxy 8, an iPod, my wife's Samsung Tablet and my laptop. For the laptop I also tried using the Zwift Companion app, but to no avail. Several of my fellow Pro's gave me tips and suggestions, like trying a new battery, and going to a different Wi-Fi network but I could not get the Pod to calibrate.

@azsungoddess review

Me getting warmed up.


I am currently working with Zwift to see what went wrong and why my RunPod was unable to register me running on the treadmill. As you can see, the other Pro's that tested the app and Pod didn't have problems, but I feel this was a good opportunity to try and work with a company to solve a problem.

If you want to try out Zwift yourself go HERE to download the software and purchase a Run Pod if needed. I know a lot of people that use Zwift especially during the Winter when they cannot get outside to make the Dreadmill bearable. Hopefully, with Zwift I can get this working and join you on a run.


Until next time,
Lace up and get out there!

Ben

You can follow me on Twitter and Insta @bwachter70
Check out my YouTube Channel Run Bigfoot Run
Or join me on Strava or Athlinks Ben Wachter

All Aboard the Training Train!

So we're about 4 weeks out from Freedom's Run Marathon and training is right on schedule. I am using the FIRST training plan that has me running 3 days a week and 2 days of cross training. For cross training I'm using an elliptical, I would rather bike, but I don't have one so elliptical it is.

I just wrapped up week 12, but made my long run 18 miles instead of 15 due to missing some miles last week. The FIRST method has you running less, but the runs are at a faster pace than normal and more high intensity. Looking at week 13 I have a 6 x 1200 track workout, that's pretty intense! One thing I have adjusted is I still run with a group twice a week, so I have cut back on my pace on one of those days, and just relax.

I also have one more 20 mile run at the end of week 13, then begin to taper on the long run, but keep up the track intensity and the tempo run varies until we get to the last week, when it's just easy runs with time over distance, just to keep up your fitness.

So why did I pick this plan? I had heard a lot about it and the fact it's 3 runs a week was appealing. I've done plans that were 5 or 6 days a week and could never get the workouts in and started working harder to make them up or skipped it all together. FIRST also allows us to have adequate rest between ours runs, even though we still have cross training days in between them, it's not a daily grind of pounding the roads.
 I started using FIRST about halfway through training. I was training with a group that already ran their target race and at my fitness level it was easy to switch over to the FIRST plan to finish off my training cycle.

I'll be back in 2 weeks for some final thoughts about how my training went and if I think I'm ready for Freedom's Run or not.

Spoiler: I'm ready. I've also been posting videos about my training over on the Youtube channel. Check it out and while you're there subscribe. Here's the LINK.

You can also follow me on Twitter and Insta @bwachter70


Remember, lace up and get out there

Ben

Chafe Free, it's the Only Way to Be

So I'm a sweaty person when I run. During the summer I go shirtless and my shoes are usually soaked by the end of it. It's gross but it's the way it is. I have used a stick anti-chafe solution before and it never worked that well. You know the scream you let out when the shower water hits your chafe.

"Disclaimer: I received pjuractive 2Skin to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

Bottle 

So 2skin is a gel. It comes in a bottles or moistened towelettes. I have the towels in my gear bag for racecations so I haven't used them yet. I was also sent a travel sized bottle that will come in handy.

2skin is colorless and odorless, so if you get into a battle of wits best stick with the iocane powder.

I've used this with three different pairs of shorts and have had no issues with stains or discoloring so we're good there. After applying just wash with soap and water and your good to go. When I first received 2skin I was in my car and put some on my hands. 

DON'T DO THAT!

It's slick.

As far as runs, I have tested on runs from 7 miles to 18 miles and in various temps, from freezing to 60+.

2skin has held up and I have not needed to reapply during my run. I'm not sure how I would apply more during a run, but where there's a will there's a way.

At the most just a squirt in my hand is sufficient enough to provide coverage to the places that tend to chafe but your needs may differ.

So I have to give 2skin a big 2 thumbs up, this is a great product and I look forward to a chaff free summer this year, and many years to come.

Lace up and get out....

Ben

If you want to check out the website, click here

Marathon training, 4 weeks out.

My hair is Awesome!

What's happening running friends? As a Bib Rave Pro, I am sometimes able to opt in to run events and promote and write about them. So in 4 weeks I will be running the Rock n Roll Marathon in D.C. If you want to run, use code RNRBRP2018 and get $15 off.

I started adding a long run to my weekly miles about 5 week ago, so I've had nine weeks to get ready. The usual training plan is 16 weeks but with an average weekly mileage of 25 miles or more I can be comfortable in ramping up on short notice. The funny part about running another marathon was I said earlier in 2017 that Richmond would be my last marathon after the scare I had in the Spring. Well, I lied. The lure of the marathon is too strong to resist and I'm at it again but better prepared.

Training is going well, even with the weather  we have been experiencing here in Virginia. I'm running with a group more and that has really helped me improve. We run at least twice a week on different 7 mile routes and practice 'first to last' so nobody gets left behind. One day a week I set aside for track work, which is usually based on 10k or half marathon pace, so we are going much faster than I plan for the marathon.

Saturday long runs are broken up with helping to coach a local 10k training team. Seeing first time runners out going further then they ever have before is rewarding and inspires me to do better.

That's enough for today, I will see everyone next week for 3 weeks out and look at the course and my plan of action.

Lace up and get out...


Ben

Got Gum? Run Gum review

Welcome to the blog, today I tried a new product called Run Gum. I received free samples, but had to pay S&H, so it was somewhat free. Anyway, that fact did not influence this review.

 I received 3 flavors and tried the Mint this morning. The package contains 2 pieces of gum and each one is about the size of a nickel and slightly thicker. The taste starts off like an energy drink, and after chewing for a few minutes you can taste the mint so it's not too bad.

 After about 15 minutes the gum starts to get that stale feel and your ready to spit it out. Since I was running and didn't want to spit it out on the road I just tucked it between my gums and lip and kept going until I found a trash can.

Did I feel anything? I had one piece which is about the equivalent of a soft drink, so I did feel a little like I had more energy. I will have to try with 2 pieces and see if there a noticeable difference, but from first impression I would Run Gum
a shot. It will not replace an energy gel during a half or full, but at the start of a race could give that little boost your looking for.

back of package

Blue Ridge recap

Well, Saturday April 22nd was the Blue Ridge Marathon and I was ready for it. Months of training and prep to make my goal. I was excited and really looking forward to "America;s Toughest Marathon" and it did not disappoint. Unfortunatly, this is as close to the finish as I got.

That's me in the back.

Woke up Saturday morning relaxed and ready and walked to the Start/Finish after breakfast with Dean, who was pacing for the Half Marathon. I stretched and warmed up and got into the corral between the 4:30 and 4:15 pacers, planning to take it easy at the start and make up time on the downhill sections and flats in the middle of the race.
 This is a beautiful course and if you get a chance to run it. It is also the hardest race I ever attempted. The hills are brutal and the downhill isn't any easier.
 I say attempted since disaster struck at mile 24. I reached the marker only to collapse and had to get medics to help me off the course and to the medical tent. Once there, I was pale, shaky, and short of breath. The medic hooked me up to a EKG machine and noticed my heartbeat was irregular so they started me on fluids and continued to monitor me. Ten minutes later, I was being wheeled into an ambulance and taken to the local hospital. They were concerned I had Hyperkalemia. This is where your body cant get rid of excess potassium and it gives you an irregular heartbeat. It usually occurs in diabetic's or people on certain medications, of which I am neither. Further research shows that it can show in distance runners, due to biochemical  changes while running.

 After several hours, 2 liters of fluid and a calcium injection I was feeling much better. I drove home wondering what had happened and how will I prevent it in the future? I have been researching online and scheduled an appointment with my doctor to see what can be done. For now I will continue to research and post my findings.

I do know this, I will be back to running and achieving my goals.

Update on Breaking 20, the plan is being worked on right now and should be ready.

Thanks for reading.

Breaking 20 Project

Training beard

This is just a quick post 2 days before Blue Ridge to start my next goal/project. For the past 3 years I have wanted to break 20 minutes in a 5k. Injury, family and other things have always come up but this year I should have a good chance to attempt this. My goal race is in July, which gives me a little over 2 months for training.

 Part One: Find or make a plan. I have been looking around at different plans, and with my schedule I will be able to get in the training needed. Most of the plans I looked at are 6 days a week with a mix of track and road but I will drop this to 5 days so I will will modify my own plan.

Part Two: Weekly training updates. That's right, WEEKLY. I can do at least that, and maybe throw in an extra post or two when something happens.

During training for Monument Ave 10k and the Blue Ridge Marathon I would use Sunday afternoons for track work. Usually these were mile repeats where I would run a mile then rest for 30 seconds and run another. I thinking about switching my watch to kilometers so I can get a better idea of my splits and see where I need to work and improve, therefore whatever plan I use will be converted into Km from miles.

As of my last training session I am sitting at around 6:45 per mile so I need to take off at least 30 seconds to get to 20 minutes.

Next week I will post my plan.

Ben

PS: IF you read my earlier post I was planning on running MCM this year. I decided not to and will be running the Crawling Crab Half Marathon in October so I will post about training for that during the summer.

Letter to my team

So this was my week to write something inspirational to the training team I help coach and I drew a complete blank. After several drafts, I cam up with the paragraphs below.
 Every year I told myself I would try to write more but never started so we shall change that starting today.

When Chris asked me to write something for this weeks email, I really drew a blank. I asked several of you on the Novice team what we should discuss and received several suggestions,

but none of them felt right. So maybe this is a good time to reflect on what we are aspiring to and want from our training.

I started running six years ago when a good friend was told to start by his doctor. My friend stopped running but to this day I still do. At first running for me was about just getting out of the house for a bit. When it was cold or rainy I would use the elliptical. It wasn't until I ran my first 5k that it became something more.

About halfway through, I stopped running and had to walk the rest of the way to the finish. That was the day I almost quit, but my wife said something that changed everything.

“You’ll do better next time.”

I had not thought about the next time, up to that point I had quit almost every hobby I had started or picked up. After that 5k I decided to train harder and started reading anything I could. I realized my mistakes and started to correct them. The one constant on this journey has been to be better than I was last time. Many of you I remember from years past and other events around town and whether you notice it yourself I see you getting better and improving every week. To the new members of the team I see you improving every week. I was going to use this email to review some of the tips I have given out over the past few weeks but I can save that for Saturday.

When April 1st comes and you’re in the corral getting ready just remember to enjoy that moment. Hold your head up high, run tall, take full breaths and relish in the fact in what you have accomplished.

This year I will be trying to get into the Marine Corps Marathon and will use this blog to document my journey. The lottery opens on march 22nd, and if I miss that then Richmond is in November so that will be the back up. Or I will do both if I get in.