by thinkmarsh | Nov 19, 2018 | health, product review, recovery
The biggest worry people seemed to have about my desert ultra was how I was going to stay hydrated. In actual fact, more people tend to suffer from hyponatremia during these sorts of events than dehydration. Hyponatremia happens when you drink too much water and the salts in your body reach a low concentration. I remember hearing stories of people dying from chugging water for a radio contest or when pledging a fraternity (because they were under age). Careful planning went into the food and supplements I brought with me to Jordan. I chose salty foods, like Lucky Me instant noodles and pretzels. I also brought Tailwind and nuun tablets, both of which provide electrolytes by dissolving the product in your water. Finally, I invested in salt tablets from Decathlon as an additional preventative measure.
The week before the race, I started taking the salt tablets as directed on the bottle to make sure I could stomach them and also to start off with a higher-than-normal salt concentration. I avoided drinking loads in the week leading up to the race and on the plane. Starting off my adventure with a hangover would not be wise. My plan was to space out the salt suppliments I had evenly throughout the day and hope it did the trick.
It is hard to know exactly how much salt is gained or lost during an ultra. I couldn’t really see what color my urine was nor did I have a lot of salt sweat on my skin. I was drinking 1-2 liters of water every 10k with either a serving of Tailwind or nuun. The food was pre-planned out but could be swapped if I felt thirsty or a bit off. Luckily, I did something right as I was able to maintain my body weight, muscle mass and percent body fat over the 5 days. Some people lost as much as 10kg while most lost 2-3kg. One person even gained weight (I have no idea how!). This is reflection of what they ate and drank over the entire week, not just during the running bits. One person needed an IV after day 4 and another started to exhibit signs of hyponatremia. She quit for the day after a short trip to the ambulance.
We finished the race on a Friday and spent half of Saturday on a bus and half walking around Petra in the midday sun. We also partied hard on Friday and Saturday, celebrating our crazy feat. When I got home on Sunday night, I was exhausted from the ultra, the Jordan heat, the late night parties and the early morning flight. Luckily, I had a visit from the IV Doc booked in as my last defense against my body rebelling against a tough week.
What is the IV Doc?
It is a visiting nurse service that comes to your home, work, gym, etc to administer saline in addition to detoxifying and energizing additives, such as vitamins and amino acids. When I made the appointment in August, I had to complete a short medical history questionnaire and have a screening call with the doctor. The at-home visit was eight hours after I landed from Jordan but I still sent them my flight details just in case I was delayed. The IV Doc confirmed my appointment for an antioxidant IV hydration therapy 24 hours in advance by email too so I wouldn’t forget in my jet lag haze.
My experience
My nurse, Judy, arrived at my home with a suitcase full of goodies. She had saline, liquid vitamins, syringes, and everything else needed for my treatment. She reviewed my medical history, allergies and asked how I was feeling. With my info, she said she wouldn’t be able to give me one specific solution due to my allergy to sulfa drugs but she could give me extra vitamin B with an intramuscular injection. We then called the doctor to confirm my prescription. I actually talked to him too about my allergy and current medications.
Once we got the all clear from the doctor, we set me up on the couch with Bridezillas on the television and a needle in my arm. My husband got Judy and I tea and we chatted for a while about my race, her upcoming wedding, and working for the NHS. After 30 minutes, Judy increased the drip speed as I hadn’t had any ill effects. It took just over an hour for the bag to drain entirely. The time passed quickly though as she was very easy to talk to. Before the appointment, I was wondering what the nurse does during the treatment. Judy said it depends on the person and where they are having the treatment. She said people at work tend to be more tense and formal, while home visits are relaxed.
I had read that some people get the chills during the at-home IV treatments, but I was comfortable the entire time. The needle didn’t bother me and I didn’t have to go to the bathroom during the drip. When the bag was nearly empty, Judy unhooked me, tidied everything up and took all of the waste with her. My husband and I didn’t have to worry about needles in the rubbish, which was a relief. In total, the appointment took about two and a half hours. It was wonderful to have the treatment in my home, rather than having to travel to an office after a grueling week of travel.
Who is this service for?
Judy told me that athletes use The IV Doc before and or after big competitions. Entertainers who have a long gig (such as at a festival) or two performance a day (matinee and evening) have also booked in with her. Obviously, after traveling is a popular choice, as well as after a big night out that results in a hangover. It is something that would have been a game changer during the Wadi Rum Ultra for participants who were struggling a bit (I am going to suggest it to the organizers). My treatment was designed to help me get back to a balanced state by providing immediate hydration. The solution also boosted my immune system and helped increase my oxygen delivery to improve my energy levels and fight fatigue.
The following day, I was back to work and feeling fine. I was still a little stiff but my feet were less swollen and I slept well. It was back to normal life after an incredible experience I will never forget.
Thanks to the The IV Doc for the complementary service. All opinions are honest and my own.
by Mollie Millington | Nov 15, 2018 | health, injury, recovery, sponsored post
I wrote this post in the week leading up to NYC Marathon. It gives a good insight into the worries runners have when training no longer takes up most of their time.
Maranoia– paranoia about your health, including but not limited to niggles, aches, pains and cold-like symptoms, in the weeks leading up to a marathon
Since coming back from the Wadi Rum Ultra, my right ankle hasn’t felt right. The range of motion (ROM) was decreased and something inside the joint felt locked and stiff. Many other parts of my body hurt too so I didn’t pay too much attention for the first few days I was back in the UK. Over time, the other aches went away and the blisters on my feet healed (no toe nails have dropped off yet). But my ankle was still off.
I knew only having three weeks between these two big races was a risk. Running across all of the unstable sand made my ankles work harder than usual. My biggest fear is that if I run the NYC Marathon on 4 November, I will do long-term or permanent damage to my ankle. This winter, the plan was to cut back on the miles a bit and spend more time strength training. However, I also wanted to get back to Track Tuesdays with Advent Running. I haven’t been in two months and I miss seeing everyone and working hard. Hopefully my performance will not have suffered by the time I make it back.
Luckily for me, osteopath consultations are covered under my Simplyhealth active plan. The team at Function360 have a few osteopaths on site, so I booked in for an hour long appointment with Victor. He had seen me prior to Wadi RUm Ultra for a pain I had in my neck (another case of maranoia). As we already had a rapport and he knew a bit about my 4×4 Challenge, I felt safe in his hands. I also know that the Function360 team supports their clients’ goals. If I said I definitely wanted to run NYC Marathon, Victor would make it happen.
We began with a chat about what the pain was, where it was, and how it felt. He then observed me moving a few different ways (on my toes, on my heels, bending knees, etc) to see how my ROM and flexibility was on my right vs left side. He then had me sit on the table and palpated my feet, ankles and calves. By observing what points were painful for me and how ankles and feet felt under his touch, his detective work continued. He determined I had a strain and possibly sprain on the inside of my right ankle. As treatment, he spent some time massaging around my medial mallelous, and also on my calves (sometimes tight calves can cause pain in the feet) to help relieve the pain. Victor moved my right leg and foot around to encourage lymph drainage and inserted about five acupuncture needles in my ankle to help address the pain. The last step of my treatment was taping the inside of my right leg from my ankle to mid-calf with a single piece of kinesiology tape. I had always thought taping was a placebo affect, but Victor told me that this study showed that kinesology tape helped promote lymphatic drainage. The tape stayed in place for three days.
Victor recommended active recovery that was low impact, such as swimming or cycling. He also wanted me to do some ankle strengthening exercises to help loosen the joint and promote strength. I only went swimming once, combining walking the water with a doggie paddle as I didn’t want to get my hair wet (but it did anyways). I also did a yoga class, some slow dog walks, taught indoor cycling once, and lead a beginner’s 5K before work one day at a 10 min/mile pace.
A week after my initial visit, my ankle ROM had improved but it still wasn’t feeling 100%. I booked a 30 minute appointment to follow up with Victor. We chatted briefly about what I had been doing to recovery since we last met and how the ankle was feeling. He again observed me walking and stretching in various ways before manipulating my foot and ankle to find the source of the pain. Using massage wax, he used manual therapy on the tenderest areas. He also performed some traction on my ankles.
At this point I was really torn. Victor confirmed there was still a strain (ligaments) and/or sprain (tendon) in my right ankle. The process takes 21 days to heal so I technically would have enough time to be ready for the NYC Marathon. On the other hand, working too hard during the race (like for a PB) so soon after injury could make the complete recovery process take longer. Victor said the decision was up to me as there was a chance I would be better. Again, he recommended low impact activities and that I invest in an ankle brace if I was going to run the marathon for additional support. My ankle feel fine running unless it moves left and right, which might happen during the race as I avoid water bottles and other runners on the road. Luckily, I know I have medical care available if I do decide to run as my active plan runs for a full year and covers physiotherapy, osteopathy, acupuncture, and more.
There is a chance my travel insurance will reimburse my trip after receiving a letter from Victor, who is a member of the General Osteopathic Council, explaining I am not fit to travel. I have been doing some soul searching to decide what I should do. This trip is a package deal with a tour company, so I won’t get a refund from them, not would I be eligible to defer my place to next year. I am working hard to complete all of the World Marathon Majors but my Chicago race last year was a horrible time due to injuries. I wanted NYC to be a PB.
Update #1: I was able to run the entire NYC Marathon. A full review of the race is forthcoming here on the blog. Luckily, my ankle didn’t bother me at all. Instead, I ended up stopping to use the loo five times. It wasn’t a PB race but not my worst either. I am back to light running this week and look forward to getting that PB in 2019.
Update #2: After teaching spin class Monday night, going to track Tuesday, and then leading a run club Wednesday morning, my ankle was a bit tender to the touch. I was able to book an appointment last night with Victor who said I need a longer break from running. He also taped my ankle and gave me isometric exercises to do. Someone please hold me accountable on these as I am eager to run again!
Have you ever been in a similar situation? What did you do? Leave a comment below and let me know.
Thanks to Simplyhealth for sponsoring my 4×4 Challenge. NYC Marathon is the last race in the set.
by Mollie Millington | Nov 12, 2018 | community, running
I was never a fast runner. Even now, I am fast for me but nowhere near as speedy as some of my friends. There have been many times where I have showed up for a group run (either formally or informally organized) and found myself at the back, wondering how much longer it would be until I got lost (have a read of my blog post on how to be a good run club leader). Turning up to track or even parkrun can be scary because nobody wants to finish last.
You know what? It is ok to run slower than other people. Perhaps you have a goal though to improve your running speed. It is up to you if you want to build up your run/walk intervals or want to finish a 5K without walking. There are several ways to get faster. One is to develop your running muscles (primarily glutes and hamstrings) by lifting weights. Another way is to add speed work and hill sessions to your training regime. If you are a beginner though, you might just need to run more frequently.
Rather than wait for the calendar to change to 2019, why not join me on Wednesday mornings through 19 December for a beginners’ run club? We meet at 6:45am for 7am departure near Kings Cross/St Pancras stations. There is a free bag drop available and our route is predominantly along the towpath. We have up to 60 minutes to run and or walk 5K before returning to the start point to collect our bags.
Early morning runs can be tough, especially when it is cold and dark outside. Running with a group is the perfect way to add accountability. Plus you will be ready to set brand new goals in 2019.
Sign up for MyCrew app today and then register for the runs you can make. I would love to see you there. Feel free to invite your friends and colleagues. I always say, “the more the merrier”.
by thinkmarsh | Nov 12, 2018 | community, running
I was never a fast runner. Even now, I am fast for me but nowhere near as speedy as some of my friends. There have been many times where I have showed up for a group run (either formally or informally organized) and found myself at the back, wondering how much longer it would be until I got lost (have a read of my blog post on how to be a good run club leader). Turning up to track or even parkrun can be scary because nobody wants to finish last.
You know what? It is ok to run slower than other people. Perhaps you have a goal though to improve your running speed. It is up to you if you want to build up your run/walk intervals or want to finish a 5K without walking. There are several ways to get faster. One is to develop your running muscles (primarily glutes and hamstrings) by lifting weights. Another way is to add speed work and hill sessions to your training regime. If you are a beginner though, you might just need to run more frequently.
Rather than wait for the calendar to change to 2019, why not join me on Wednesday mornings through 19 December for a beginners’ run club? We meet at 6:45am for 7am departure near Kings Cross/St Pancras stations. There is a free bag drop available and our route is predominantly along the towpath. We have up to 60 minutes to run and or walk 5K before returning to the start point to collect our bags.
Early morning runs can be tough, especially when it is cold and dark outside. Running with a group is the perfect way to add accountability. Plus you will be ready to set brand new goals in 2019.
Sign up for MyCrew app today and then register for the runs you can make. I would love to see you there. Feel free to invite your friends and colleagues. I always say, “the more the merrier”.
by thinkmarsh | Nov 9, 2018 | running, sponsored post, travel
I am experiencing a wave of relief as I type this. I knew that the 4×4 challenge would be tough on me physically, mentally and emotionally. There was so much packing, logistics, planning and physical effort involved to get it done. My house is a mess with bags half unpacked and new kit without a place to go. My usual habit is over-committing, so I am really looking forward to having no races booked in until February 2019. My first first priority now that I am done is sorting out my house (which will also keep my husband happy) and then focus on strength training. That Boston Qualifier isn’t going to come without some more hard work.
Here is a very brief recap of the races:
Marathon du Medoc, near Bordeaux France
Unofficial time: 6:21:31 (Link to my strava stats here)
Read my race review here
Ragnar Relay, along British coast
4 legs totaling 26.5 miles in less than 40 hours
Race review forthcoming
Wadi Rum Ultra, Jordan
257 km over 5 days. Hardest thing I have ever done
Race review forthcoming
NYC Marathon, USA
Official time: 4:49:15 due to 5 bathroom stops and sore legs from mile 20. Also my 4th World Marathon Major.
Race review forthcoming
Hogwarts Running Club Platform 9 3/4 run, benefiting Rods Racing
Bonus virtual race because I have a t-shirt that says “Run like You Know Who is chasing you”.
Coming soon are a million blog posts about the races, the kit, and preparation. If there is anything in particular you want to know about, leave a comment below and I will do my best to answer it.
Big thanks to Simplyhealth for supporting my 4×4 Challenge. Learn more about their new Active Plan by clicking here.
And don’t forget that through the month of December, I have an inspirational advent post every day through Christmas. Be sure to bookmark www.ptmollie.com so you see each and every one.
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