Category Archives: Health

Exercise

Am I Just A Runner?

I didn’t like running when I was in the Army. When I got out, I tried running once in the next year. It sucked so much. I was so out of breathe, my lungs were on fire. I was sure my heart was going to crack a rib or three.

I didn’t run again for over a year. One day I was walking up some stairs, and I was breathing heavily after just a flight or two. I thought I should get back into shape, but it didn’t go beyond that. Then a while later, I was looking in the mirror after a shower. I’ve always been a skinny guy, but I was starting to get the skinny guy gut. That tipped the scales on my motivation to start running again.

In the 7 years since then, I’ve dabbled with other exercises a couple times. They never stuck. I’ve never enjoyed lifting weights or other strength training. I’ve sort of considered myself just a runner and didn’t need anything else. I’m starting to reconsider a little.

As I’m increasing my mileage with three 50k races scheduled this year so far — two down, one in a few days — and looking to run a 50 mi race after that, I’m noticing a few little things here and there. When I go over 15 miles or so or do some significant uphill, I have some tightness in my hips, some minor muscle imbalances and some breakdown in form when tired. I’ve had some lower back pain a couple times so far this year, and I’m not sure the culprit. And I’ve also had muscle spasms in my trapezius muscles since 2004 in the Army. They’re not constant, but certainly get pretty intense on some long runs.

I think I can suffer my way through a 50 mi race with my current plan involving just running. I’d like to do more in the future and potentially a 100 mi race as well. In order to minimize my suffering, I should probably introduce exercises for my core, hips and back. I’ve recently started stretching some, but could use more. I’ve done minimal stretching since I started running. Never before a run, and rarely after.

On that note, the one exercise other than running that I enjoyed when I tried it was yoga. I took a class at Shoreline Community College in 2008. I’m considering giving yoga a shot again. I’m not sure whether I want to attend classes or try practicing on my own. Even having taken a class, I’m definitely still a beginner, so I would probably get more out of and keep up with it more regularly taking a class.

I kind of live in the boonies, so finding a class within a reasonable drive is a little tough. There is a gym in the closest “city” about 15 mi or a little over 20 min drive that has classes, but I’d have to join the gym. The next closest classes I’ve found are almost twice as far away. It would probably be beneficial to do some strength training once or twice a week as well, so I’m considering the gym. If the time it took for me to start running after “considering it” is any indication, it might be a while, though.

Part of why I started writing this blog is to keep myself accountable and motivated, so maybe this will tip the scales to action. I think I’ll check their class schedule for something after my 50k race this weekend.

Health, Hydration

I Love Water

Other than smoothies, I drink almost exclusively water. On rare occasions I’ll have some organic juice or use my home juicer.

Most people don’t drink enough water. I think water in place of other beverages, and more water in general would probably benefit the health of many people. Hydration is important. Water helps expel toxins and waste from the body more quickly. Water helps with blood flow. Water is amazing.

I started drinking more water after coming to the conclusion that dehydration was one trigger for my liver condition, primary sclerosing cholangitis (PSC), flared up, causing me abdominal pain and general malaise for a day up to a week. It make sense. If the body is dehydrated, fluids in the body will tend to become thicker. In a condition that can lead to bile turning sort of sludge-like potentially blocking the bile ducts, anything that thickens the bile isn’t good. Dehydration isn’t the only thing I have to worry about. Eating a lot of fat promotes bile production and flow, which exacerbates any thickening and blockages.

When I first figured the link out, I tried to just drink more water throughout the day. Without anything specific to remind me, I’d occasionally get wrapped up in something and forget. A couple minor PSC flares later and I made a more specific hydration plan.

I start every day with a 1 quart glass of water shortly after waking. I’ll usually mix something in it. I’ve done 1 tsp raw unfiltered apple cider vinegar. I currently add 1 tsp rosehip powder, which is an excellent vitamin C source. It doesn’t dissolve, so requires mixing and swirling to keep in suspension. I’ve also previously added bee pollen, which is one of the most nutrient rich foods on the planet.

Almost immediately after drinking my big glass of water I can feel it start to wash over my system. I don’t always feel so great when I wake up, but I always feel better after drinking my water.

After my morning quart of water, I usually have another quart of plain water over the rest of the day. I also have several cups of water in a smoothie during the day, and a lot of high water content fruit.

On days that I run, my water intake can reach 1-2 gal total per day, depending on distance, elevation gain and temperature.

One quart of water may seem like a lot, but it’s really not. You’ve just been sleeping, hopefully around 8 hours or more, without taking in any liquids. You still sweat in your sleep. If you got up to pee in the night or went first thing after waking, that’s more liquid lost from your system. You need to replenish the liquids your body goes through.

If you’re not used to drinking that much water at one time, you may need to work up to it. Try using a 1 quart glass, jar or other container, so you can get used to the amount. If you have trouble drinking the whole thing, just have as much as you can comfortably drink in a short period of time. If that’s only 8 of 32 ounces, that’s fine. Try to drink the rest over the next hour if possible.

You will probably have to pee afterwards, likely within an hour. So, if you won’t have access to a restroom when needed, such as during a commute, try just 8 oz right after waking and then the rest once you have better access to facilities.

Pee is great for checking your hydration too. Urine color can tell you whether you’re drinking enough water. Light yellow to nearly clear is well hydrated, dark orange is very dehydrated. There can be other things that change urine color, so it’s not a perfect test. Things like medications, certain medical conditions and some foods might affect urine color.

I pee fairly often since I’ve increased my water intake. It was kind of annoying at first, but I’m OK with it now. In general, I feel better when I stay hydrated, so it’s an easy trade off to make.

You can drink too much water, though. A condition called hyponatremia is caused by an electrolyte imbalance, low sodium levels, often from drinking too much water. In serious cases, it can be fatal. Over-hydration cause hyponatremia is more common in endurance sports. To avoid it during a marathon, ultra or Ironman, stay on top of electrolyte replacement. As for day to day, hyponatremia is probably not something to worry too much about.

Drink more water!