Ok, I guess today was the promised "setback" that is bound to happen.

I know training is a process, and I know there will be good days and bad days - well this one wasn't *bad* per se, but I wasn't at my best either.

Just under 2 miles in 25 minutes, about 1% incline and I felt like I was suffocating.  One lesson learned:  do not take mucinex for sinuses prior to a run, it dried me up horribly and my throat and nose were so dry that it was hard to feel comfortable in my breathing.  I also made the mistake of starting out short on breath, I should have warmed up and done some breathing exercises before we set out on the run.  I have to find a better way of dealing with sinus problems before a run - I am definitely keeping away from that mucinex! Probably have to abstain from taking it when I have sinus issues during this whole training process.  Most of the sinus probs are from barometric pressure changes - I really must remember to utilize my biofeedback training to help with this!

Ralph ran with me today.  I am actually quite impressed with him!  He hasn't run since his military days, and he still can keep a good pace without straining.  Actually I feel I was holding him back!  He also has some good solid advice.  He is being supportive - I need that.  And I need to know things like those that he was telling me:

1) don't drink too much water while running.  a) it messes with my pace b) it teaches the body that as soon as its under any exertion it needs water.  c) it would slosh around in the tummy making for an uncomfortable run

2) when running uphill, shorten my stride - it really does make it easier!

3) make sure I exhale all the air - stitches in the side can be caused when the lungs do not empty of air completely between breaths.  It can be just as important if not more so to concentrate on my exhale as my inhale.

4) approach breathing in running like my yoga; by breathing through the nose and exhaling through the nose I will prevent my throat and mouth from drying out.

5) the body doesn't stop sweating when I stop running - so I shouldn't rush off to the shower without a cool-down period first

Good pointers! He is good in how he advises as well, he is not bossy or mean.  I need that as well.  Who knew he could be such a good teacher/supporter?

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