Lessons in Hyponatremia

This week I was back in the game for a 40K run.  We ended up doing 41K with 1110m (3640') of elevation gain.  That meant 5 hours and 20 minutes of moving my feet along an often very rocky, rugged trail and not always feeling so great.  We moved out to our summer campsite this weekend, where we spend almost every weekend of the summer camping at the best beach in the area (in my opinion).  I knew there would be sacrifices to be made for this running goal of mine, but going to bed at 9:00 pm on a Sat night and leaving my husband at the campfire by himself seemed just wrong.  However, I got myself to bed with the kids and woke at 6:00am with time for coffee and oatmeal in the camper, and a snap shot of the sunrise as I headed out to pick Sarah up for a 7:00 start at the trail head.

This run was LONG.  I thought I was ready.  I had my fuel, my water (2L), put on sunscreen as it was supposed to be a sunny warmer day.  We started slow and I was doing well until about 26K.  As we headed up our second long climb of the day along Branch 21 (where we saw the cougar 2 weeks ago), I went from feeling great to feeling totally crappy in a matter of minutes.  The sun was hot on our heads at that point, I was sweating, and I totally felt like I was going to be sick.  Really sick.  I didn't want to eat. My head was swimming and pounding, and I just felt like curling up on a ball.  I had been eating on schedule, drinking on schedule, but upon taking stock, determined that I must be suffering from hyponatremia.  Luckily, Sarah had some S-caps in her pack and I took 2 salt pills.  Slowed to a walk up most of the climb and just focused on 1 foot in front of the other.  It took a good 30-45 minutes before I was feeling better again.  Splashing water on my face from a creek helped, as did getting back into the cool of the forest plus eating more salty potatoes.

I haven't been using electrolytes to this point, as it's been so cool and I've managed to get salt, etc from my food.  But today I realized that it's heating up, I sweat a lot, and I need to start using something in my water as well as S-caps.  I can't believe I did another 12K after feeling so crappy, but it really is true that as long as you deal with whatever is making you feel horrid and just keep going, it gets better.  Having Sarah drag me along during that time sure helped too.  I'm glad I had that experience during a training run though and I sure hope I figure out how to keep it from happening again!

After the run we soaked our feet in the river which was sooooo cold!  I don't know which hurt more, my feet in the water or sitting down on that rock.  Today my run was followed by yet another son's birthday party, so there was no rest for this mom when I came home.  My experience running the longest duration I ever have was quickly forgotten in favor of bowling with ten 5-7 year olds, cake, candles and a pinata.  That is, until I sat down.

PS: My hamstring/sciatic nerve has recovered nicely.  I had treatments from 2 stellar therapists this week.  Sue Whitehouse at Cedar Therapeutic Massage worked wonders on me on Tues, and my coworker Kendra Mulligan at Ascent Physiotherapy tuned me up on Wed.  Between the 2 of them I feel amazingly better so THANK-YOU ladies!

Total Distance: 41.0K, elevation gain 1110m
Time: 5:20
Fuel: 1 Oskri bar, 1 Lara bar, 2 SunRype fruit bars, 1 cup potatoes, 1 Power Gel
Notes on Fuel: needed more electrolytes, but the sugar/carbs worked well
Post run recovery: Soaked feet in ice water, contrast shower, epsom salt bath, compression socks, water, salty snacks and iced my knees this evening as they got pretty sore
Plans for next week: Taking it easy for another 40K next Sunday
Gratitude: Sunshine and warmer weather and running buddy with salt pills in her pack!

Week 10: Lessons in Recovery

This morning the time changed...and the weather changed!  It was a grunt to get up early, but oh the reward.  Spring like temperatures and clear skies greeted Sarah and I as we ran from our houses to Seal Bay Park (yet again), twice around the park and home.  Hopefully this will be the last time the snow keeps us out of the mountains.

As my runs are getting longer, I am really trying to figure out what works well for me for recovery.  I am by now means an expert, and have been trying different things to shorten my down time.  The last 2 weeks I think I've done quite well.  Here are a few things I've learned about what works and doesn't work for MY body at THIS point in time.

1. Eat within 30 min of finishing my workout.  This is really hard, as eating is the LAST thing I want to do, but if I can at least get something into me quickly it pays off.  Usually a shake or energy bar.
2. Warm bath for 20 min with loads of epsom salts. I know ice is recommended, but this winter my core temp needed a hot bath!
3. Stretching within 1 hour.
4. Foam rolling, usually in the evening when I have the time to invest into it.  I have really loved using the foam roller the last few weeks.  I get really tight gluts and hamstrings, and the foam roller isn't always comfortable to use, but totally works.  Ascent Physiotherapy (my office) stocks them.
   
5. Compression socks.  I recently got my first pair of these and I LOVE THEM!  I have bad veins in my legs (I've actually had vein surgery) and today these babies made my legs feel like they had springs on them all day long rather than sluggish dead weights.
6. Hydration plus plus.  I drink LOTS of water all day after a long run.  Today I tried coconut water for the first time cause I've heard so much about it.  If you crave sweet things after a run, then it may be for you, but I found it sickeningly sweet.  I would rather get my electrolytes from a banana (per Sarah's suggestion) which is cheaper with less packaging than from a can of overpriced water.  I also usually crave salt, so sweet isn't high on my priority list.
7. Easily digestable lunch.  I have been really liking having fish or chicken and rice or potatoes (seasoned with plenty of salt) plus veggies for lunch following a long run.  I am not a vegetarian, but am not opposed to those options also, however beans and legumes take longer to make and I usually do them for suppers.
8. Finally - it seems that now that I'm running 5 instead of 4 days per week with higher mileage, I'm recovering better.  Seems weird but it's true.  My legs are just getting used to it.

Total Distance: 30K
Time: 3:23
Fuel: 2 Fruit Bars, 4 Mejool Dates: 480 calories
Notes on Fuel: more calories this week = better energy
Post run recovery: Compression socks rock.
Plans for next week: Joining the ELM 10K clinic to give the injury talk, followed by more hills!
Gratitude: Spring is in the air!!!!