Wk40 – 8.5M Silverburn with trots :-S

On Tuesday night after work, I was struck by ‘lazybastarditus‘. I hadn’t run my planned 8 miles on Monday morning or on Tuesday morning and I’d decided I’d do it on Tuesday night. But the more I got into the afternoon, the less appealing a run at night time became. 

The first thing putting me off was this  ‘new route’ idea I’ve come up with. If I don’t know the route it can put me off crossing the front door. So when I got home I plotted this run on walkjogrun.co.uk. I was going to run to Silverburn then around the edge of Pollok Park and home. 

8.75M southside

Great. I had a route. Now I was sitting looking at the clock and I told myself that I’d get out the door by around 18:30. And I managed it. I’d checked the sunset time and it said it was 18:27 so I knew I’d be running most of my run in darkness. 

I put on a white top, white cap and some reflective bands to hopefully make me stand out a bit. Must get some sort of light for running with too.  I’ve got a head torch…maybe I should sport that for a laugh (and to be safe).

I ran the first mile pretty fast and my breathing felt laboured. I decided I would run how I felt, and once I got into it I ended up running pretty fast comfortably.

Then about 40 minutes in, the uncomfortable feeling in my guts returned. 😦 The last time I felt it was last Monday morning after running fast for about 40 minutes. Arg. Nightmare. 

Running in the darkI concentrated on the route, on my breathing and stride and on the Script that was playing in my ears. Running along Barrhead Road wasn’t very nice. About a mile of car lights shining in my face, and half way along the pavement on the left side of the road ended so I had to cross the road/s. 

That’s the trouble with running new routes (especially in the dark) – you’re not aware of the little idiosyncrasies of the route. Sure I’ve driven the route, but you don’t realise how the road/pavement layout is for runners when you drive. I know now. 

Me finished - glad to be home!

After about 55 minutes I got to the familiar section down St Andrews Drive to home, about 2 miles to go. After an hour I’d run 7.85 miles, almost a pb for the hour, and I finished (almost with crossed legs :-S ) having run 8.5 miles in just over 1 hour and 5.

 I was relieved when I got home and proceeded to visit the bathroom and I was feeling pretty nauseous too. Arg. Although it was a good fast run, I was thinking perhaps it would have been better if I’d not done it. (?)

So what do I think brings it on?

I’ve experienced ‘runners trots’ three times now and I HATE it. This time I was luckily about to be able to hold on for the 25 minutes before I got home, but it wasn’t too nice for that last 25 minutes, or the few hours after the run.

The first time it happened was in June, I was in about 50 minutes into a longish run (10 miles).  A night time run again, and I’d had just a banana beforehand, but no main meal.  I wasn’t running too fast for me that day, just over 8 minute miles, and my ave HR was just 79%. After 50 minutes running I had to dip into an overgrown forrest area in Pollok Park and … ahem. 

The last two times it happened, once was in the morning 630-730am: I hadn’t had anything to eat before the run, and was pushing my body to run 7:30 minute miles. I felt comfortable when I was running though, apart from my guts. My ave HR was: 162 (85%) and my Max HR was: 176 (95%). After 50 minutes (10k) I stopped dead and knew I had to go, somewhere. :-S

This time the only difference from last time was the time of day (1830-1930 ), and I’d had a snack sized mars bar about an hour before, but no main meal. Once again I was pushing myself to run fast but felt comfortable. The feeling came on after 40 minutes again, but I managed to hang on. Ave HR was: 163 (86%), Max HR: 174 (92%).  So a good tempo run for me. 

Here’s a comparison of data for the three runs it’s happened to me on:

Here’s what I think (in my case) might bring it (the dreaded Runner’s Trots) on:

 1. I don’t have any easily accessible energy (carbs) for my body to use.

2. I run fast, my heart rate is high and I’m asking my body to work hard (perhaps without easily accessible energy stores?)

3. My body wants to dump the waste so that it can keep going (not keep running necessarily, just keep going). It’s like my body is saying – Hang on a there Lorn, I am NOT doing this! Slow it down a bit, stop, or else!!

Does that make sense? Have you experienced this? Or can you suggest how I can prevent this hellish side effect? (ie run slower, fuel better, hydrate better)

Here’s what a simple online search pulled up:

Running is good for maintaining regular bowel movements but, of course, sometimes it happens at inopportune moments. Many runners experience bouts of diarrhea and GI distress during and after running, so if you’ve ever dealt with it, you’re definitely not alone.

Symptoms: You may experience cramping, flatulence, diarrhea during or after running.

Causes: The cause may be dietary in nature or due to lack of blood flow during digestion (since the blood is being pulled to your muscles). You may also have irritable bowel syndrome or lactose intolerance, the effects of which are enhanced by exercise. Dehydration and low electrolyte levels may also lead to diarrhea.(perhaps?)

Prevention: This issue is more common in beginner runners, so it may disappear as you become more fit. Try these strategies and see if they make a difference:

  • Avoid high-fiber foods (fruit, vegetables, legumes, whole grains) and coffee/tea before working out. Try to drink 64 oz of water every day. You’ll know you’re well-hydrated if your urine is a light yellow color.
  • Consume a sports drink (like Gatorade/Lucozade) during long runs to maintain electrolyte levels.
  • Choose foods that are naturally constipating, such as bananas, plain bagels, rice, oatmeal and pasta.
  • Make sure you don’t eat at least two hours before running, so you give your body plenty of time to digest.
  • Try to keep track of what you eat before your runs, so you can figure out possible triggers. For example, some people find that dairy products cause diarrhea.
  • Plan your long runs along routes where you know bathrooms are accessible. If you face this problem on race day, don’t worry. Most races, especially longer ones such as marathons, offer plentyof portaloos at the start and along the race course. In most cases, you can find them near the water stops.
  • If you try different tactics and nothing seems to work, you may want to consider a medical check-up for irritable bowel syndrome.

Perhaps I just need to make sure I fuel up and be hydrated well for any run longer than say 40 minutes?!?

Now the day after the run, I still have a funny tummy, and have sore quads of all things!! :-O  That’s not happened for a while… must get back into my running more so it doesn’t hurt the day after!  😉  Who says this running malarky is good for you?! 😉

Anyway, here are the run stats, links and map:

Run: 8.5M, 1:05:20, Pace: 7:40, Calories: 730.
Ave HR: 163 (86%), Max HR: 174 (92%), Garmin Training Effect: 5.0.

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