|Morning Sunrise at Silver Comet Trail|
So, 20 miles is a long way. That's roughly 3 hours of continuous running that allows you a lot, A LOT, of time to think. Here are some of my thoughts from today's 20 miler. Remember these are my thoughts...You'll enjoy, promise ;-)
- I'm so glad I grabbed that long sleeves running shirt!
- Where is everyone?! It must be too cold for people!
- I'm never going to make it to 4 miles, ugh. I truly do hate the first 4 miles!
- Awe, old people! So cute wrapped up in their full blown winter gear, sipping coffee, and wishing me a Good Morning. Glad I can read lips.
- Coffee, I could use some!
- I love the falling leaves and pine straw on the ground! Who doesn't love Fall?! Oh, right, Ross!
- Someone's burning firewood, love it! I wonder if they have coffee?!
- WTF just hit me in the head?!
- Where the hell did that rock come from?
- I need to remember to tell Jesse we are considered "Irish Twins". I thought that was only if you're a year apart, but my client said 'close enough'... Why is it called "Irish Twins"? Is that because Irish people have lots of babies?
- Ah, another 'Road Kill'... Damn it, I was going to keep track of my 'road kills'!
- I love this runner in front of me! He has an awesome pace.... I accept this cat and mouse game you've created without knowing, mister!
- Where am I?! I feel like I'm in Arkansas with no civilization... It went from city to country too quickly... And there's a cow, WTF?!
- I wonder if anyone has ran all the way to Alabama on this trail? No, that's crazy..... Why, thanks Powder Springs for welcoming me to your city!
- This guy in front of me rocks! I really don't want to lose him, but I have to turn around.... Creeeeepy, he's turning around at the same spot... YAY
- He would have water with him!.... why doesn't this trail have water on it?!... I'm gonna write the board... Yea, no I'm not...
- What if I was famous, would people know it's me running?! I wonder if I've passed a famous person, like Luda?... Nevermind, he doesn't run...
- What little man?! The beats just take over Playin' wit my not-so-distant- cousins from the A-T-L. Aaah! Back in the mud I've been in....
- What's wrong with this guy?! Oh he's cramping...ho hum, time to pass. Adios awesome pacer, thanks for the past 11 miles...
- Ouch! Really, shirt?! Well, people will now know I was wearing a V-neck!
- Awesome, I feel the blister on my foot coming back!
- I wonder if I knock on someone's door if they would give me water... I really just considered that?!
- Glad I put some Rod Stewart on here... Mom would be proud.... Momma's birthday is next week.... hmmm....
- Beer and coffee really are the best cures for a long run... Why? You want to hydrate and those do neither... eh, who cares. I love them both!
- I really hate birds and why is that bird flying so low?! Get away... ahh!
- Savannah is only 30ish days away! OMG! I wonder if Ross and Mackenzie would wear Atl Bergeron Curb Crew shirts... Nah, Ross will laugh in my face...
- Home stretch.... I'm gonna fist pump it out when I stop! 20 miles deserves a Jersey Shore style fist pump!
Training Exercise- Bosu Dead Bugs! Dead bugs with the stability ball already feel great on the core, but adding the Bosu ball makes it even more challenging, adding in an instability component. To preform:
BOSU Dead Bugs:
- Place the bosu DSU (dome side up) in an area with lots of room around it.
- Lay down on the bosu with you back on the top. You may have to readjust a couple of times before you feel stable for the most part. Key: Your lower back will be the part mostly on top of the bosu, right about your glutes.
- While lying back on the bosu, keep your chin up allowing your neck to be in a neutral position, and bring your knees up towards your chest. You will look like a dead bug.
- Now, straighten opposite leg and opposite arm. You're going to feel a lot of instability, but you are using your core to keep your body balanced on the bosu.
- Bring both arms back in to the starting position, and release the other arm and leg.
- Repeat for 20-30 reps depending on your fitness level.
- For extreme athletes add the stability ball back into the exercise between your knees and hands. Remember to keep pressure on the ball. NOTE: I have not attempted the exercise with the ball because it's already tough on the bosu, so you are at your own risk!
Training Songs: Knowing I was going to run 20 miles, I added some new and old songs onto my playlist to have a wide variety! Here are a few! Enjoy!
1. Y. U. Mad- Birdman ft. Nicki Minaj & Lil Wayne
2. At Or With Me- Jack Johnson
3. Maggie May- Rod Stewart
4. Give A Little More- Maroon 5
5. Don't Stop Till You Get Enough- Michael Jackson
Training Lagniappe: You may wonder what someone eats after 20 miles. Well, since you have exhausted your energy sources you need a good balance between protein, carbs, and minerals. I had lots of water, a protein shake, banana, and whole wheat saltines with natural PB. I had an OJ with me to get some sugar carbs back in me, but I couldn't stomach it, so I decided not to give it a try. The serving of potassium and magnesium in a banana helps to prevent/reduce cramping. It's a runner's best friend from the fruit family. The whole wheat saltines and natural PB were a good balance of carbs and protein. It's easy to stomach, fills you up after eating everything else, and really did make me feel better. Everyone is different, but those were my choices... Now time for more food! :-)
|My goodies after 20 miles!|
Jayme Bergeron, BS
ACSM Health Fitness Specialist