With all the hot weather we've been experiencing - it's been over 100 everyday for almost 3 weeks now - I thought it would be a good idea to go over some tips for exercising in extreme heat. Hope you find these tips helpful!
* Hydrate, Hydrate, Hydrate!!!
One of the biggest risks in hot weather is the risk of dehydration. You should always be sure to drink plenty of water, but at no point is this more important that during the dog days of summer. Be sure to drink plenty of fluids throughout the day, 30-45 minutes before your run, and then every 15-20 minutes during your run. Most experts recommend you drink 6-8 ounces of water for every 20 minutes you run. Sports drinks and gels are also a popular way to keep your electrolytes in balance while running. I try to alternate Gatorade and water throughout my work out to keep a healthy balance.
*If you haven't been running, now's not the time to start
If you have been procrastinating getting out there and running all summer long now is NOT the time to start on an outdoor course. I'm not saying you shouldn't start running at all, just perhaps a treadmill is a better option at this point. One of the biggest reasons that people suffer from heatstroke is simply that they are exerting themselves unusually hard in extreme heat situations. Don't let heatstroke happen to you! If you are a beginner, start now on the treadmill and bring it outside once September rolls around.
*Watch the Weather before your run
If the temperature is above 98.6 and the humidity is 70-80% do not run outdoors. Simply consider this a cross training day and go for a swim or pat yourself on the back and wait for tomorrow.
* Schedule Your Run for the Coolest Part of the Day
Generally the coolest time of the day is early morning. If you must run outside during the hottest days of the summer, get up early and get in your run before the sun comes up (and don't forget your reflective gear - but that's a whole other subject!).
* Listen to Your Body
Should you become dizzy, nauseous, chilled, ect STOP RUNNING AND SEEK MEDICAL ATTENTION!! These are some of the common signs of heat stroke. As runners it is always important to listen to your body but this is especially true when dealing with extreme heat.
Sources: http://www.runnersrescue.com/Summer_Running_Tips.htm
http://www.rrca.org/news/index.php?article=2204
Showing posts with label Long Run. Show all posts
Showing posts with label Long Run. Show all posts
Thursday, August 16, 2007
Sunday, July 15, 2007
More Race Pics!
Yes I realize the marathon was months ago, however, my Dad just figured out how to get his pics off the camera and into the computer, LOL!! Here are the pics from his camera.
Dad approaching the finish line
My brother Matt carrying me from the medic tent to my medal - note the duck tape...only at the country music marathon would they bandage people with duck tape.
John and I with our medals
Dad, me, and John after lunch
Dad approaching the finish line
My brother Matt carrying me from the medic tent to my medal - note the duck tape...only at the country music marathon would they bandage people with duck tape.
John and I with our medals
Dad, me, and John after lunch
Thursday, July 12, 2007
A Workout for your Brain
I know many of you listen to your iPod during your runs, but did you know that now you can work out your brain while you work out your body?!? My friend Amanda alerted me to the wealth of language study Podcasts available. They have everything from Spanish to Tagalog. I just downloaded a semester's worth of Mandarin Chinese lessons to brush up on before my trip to China in September. What a fantastic new way to pass the time during your next run!
Thursday, June 21, 2007
Our Picture Came!!
Our race photo that I ordered finally came in the mail today! Yay!! We both look pretty beat, but I guess that's to be expected after a marathon.
Wednesday, June 13, 2007
Things everyone should know before begining a running/long distance walking program.....but most don't
My friend Dana is participating in the 3-day walk for breast cancer {{YAY, go Dana!!!}} and we've been going back and forth quite a bit with questions and advice and she really got me thinking when she said, "Someone could make a fortune writing a book called "Starting to Exercise for Dummies...All You Really Need to Know." Well because I like you and I don't want you to have to wait and read a whole book before you start taking care of yourself (because really, do you need another way to put off starting??) I'm going to include the information that I have learned through my 5+ years of distance running.
(1) Buy a good pair of running shoes.
By this I do not mean the most expensive pair of Nikes at footlocker that a pimple faced kid wants to sell you. GO TO A RUNNING STORE TO BE FITTED. I cannot emphasize this enough. You need to have your feet and your running analyzed by someone who has been trained on fitting runners into running shoes. You may also need to buy some insoles to go in said running shoes. They are worth the extra money if you need them. Save yourself the pain and go ahead and buy them.
I am a loyal patron of the Fleet Feet franchise. They have many locations across the US and I have found that they do an excellent job of training their staff and are well worth the trip. I'm also a big fan of their frequent buyer program. I believe it's a $25 gift card for every $25 you spend in store, but this may vary from store to store. There may also be several independent running stores in your area. I encourage you to google running stores in your city and shop around.
Once you've been running for a while and get to know your feet and which shoe you prefer you may choose to start buying your shoes online. My favorite online running store is Road Runner Sports. They have an excellent customer service department and a great selection of the latest shoes on the market.
(2) Buy some good socks.
While this is not nearly as critical as the good shoes, your feet will thank you for investing in some decent socks. My personal favorite are Balegas. They come in a variety of ankle heights and have the most heavenly cushion in the bottom. Yes I know $10 seems like a ridiculous amount of money to pay for a pair of socks, but I *promise* they are worth it. I refuse to run in anything else and John won't wear any others period. They are also sold at Fleet Feet so I generally use my $25 gift certificates from shoe buying to purchase my socks.
And don't bother trying the other socks that "look" like the Balegas. I've tried every kind of sock I've found that looks like a Balega and nothing compares. I might as well have flushed the money I spent on them down the toilet b/c they are not the same and they make me miserable when I run in them.
(3) Buy some running clothes.
You knew this was coming! There's no need to buy the expensive clothes at Fleet Feet or Road Runner, but it is wise to invest in some cotton free, breathable running clothes. My favorite spots for buying these include Ross, TJ Maxx, Marshalls, Target, and the Nike Outlet. And if you are a female and have breasts bigger than a B-cup, you are most likely going to have the most success with wearing two bras at once. There are lots of fancy bras out there targeting those of us with larger ta-tas but I've tried lots of them and still find the best solution to be wearing two at once.
(4) Body Glide is your friend.
Yes it seems icky and it doesn't smell very nice but higher miles require body glide to prevent chafing and blisters. I use it every time I plan on going for a run longer than 5 miles. Places you will want to apply it include under the arms (sides), tip of the nose (if cold weather), thighs, behind the knees (especially if you wear a knee brace), and your nipples (men and women, just trust me on this one).
(5) You need to Gu!
Gu, Power Gel, Carb-boom! and the like are sooooo helpful when your miles start getting high. Again I use a general 5 mile or more rule for taking along the Gu. When planning for a 5 miles or more run, I begin my run by Gu-ing ~15 minutes pre-run and then again every 30-45 minutes into the run. Be sure to test the different flavors of Gu during your training so that you will discover which you can tolerate before the race. My personal favorites are Vanilla, Chocolate Outrage, and the apple flavor Carb-boom. Be sure to "chase" your Gu down with a big gulp of water. Oh and the most convenient way I've found for carrying along your Gu if you're not a fan of the fanny pack is to simply safety pin them to the waist of your shorts.
(6) Put down that coffee cup!
When doing any type of long distance training/event hydration is a major concern. Caffeine is dehydrating! Soft drink makers put it in your soda because IT MAKES YOU MORE THIRSTY! Dirty little trick they are pulling isn't it??!!?? Well it's more than a dirty little trick if it derails your training. When you begin an exercise program you should also begin weaning yourself off caffeine. I'm sure we've all experienced the unpleasant effects of caffeine withdrawal and that's the last thing you need to be feeling come race day. In addition to cutting out the caffeine, you also need to make sure that you are taking in adequate amounts of water every day. There is some debate over what is "adequate" but as a general rule I keep a large coffee mug of water at my desk and drink ~ 2 or 3 per day.
(7) Know your water needs during activity.
The basic rule is "Drink to Thirst." It's not wise to drink at every water station along the way during your race due to a potentially lethal condition called hyponatremia. To combat this it is recommended that you follow this hydration table (adapted from the Country Music Marathon Website)
Finish Time Race Pace:Fluid Intake Rate:Fluid Intake Total
< 4 hours:10-12 oz /20 minutes:3.5-4.0 liters
4-5 hours:8 oz /20 minutes:3.0-3.5 liters
> 5 hours:4-6 oz / 20 minutes:2.5- 3.0 liters
(8) Acetaminophen (Tylenol) should be your pain reliever of choice.
NSAIDs such as Advil, Aleve, Motrin, Ibuprofen, Aspirin, ect have shown to be dangerous to your kidneys if taken within 24 hrs of a run. For further information on this you can see the Country Music Marathon website.
That is everything that I can think of for the time being. I will likely come back to this and add more to it in the future and then re-post. I hope that it is helpful to some of you who are planning to take up running! And any runners out there feel free to add tips as comments!
(1) Buy a good pair of running shoes.
By this I do not mean the most expensive pair of Nikes at footlocker that a pimple faced kid wants to sell you. GO TO A RUNNING STORE TO BE FITTED. I cannot emphasize this enough. You need to have your feet and your running analyzed by someone who has been trained on fitting runners into running shoes. You may also need to buy some insoles to go in said running shoes. They are worth the extra money if you need them. Save yourself the pain and go ahead and buy them.
I am a loyal patron of the Fleet Feet franchise. They have many locations across the US and I have found that they do an excellent job of training their staff and are well worth the trip. I'm also a big fan of their frequent buyer program. I believe it's a $25 gift card for every $25 you spend in store, but this may vary from store to store. There may also be several independent running stores in your area. I encourage you to google running stores in your city and shop around.
Once you've been running for a while and get to know your feet and which shoe you prefer you may choose to start buying your shoes online. My favorite online running store is Road Runner Sports. They have an excellent customer service department and a great selection of the latest shoes on the market.
(2) Buy some good socks.
While this is not nearly as critical as the good shoes, your feet will thank you for investing in some decent socks. My personal favorite are Balegas. They come in a variety of ankle heights and have the most heavenly cushion in the bottom. Yes I know $10 seems like a ridiculous amount of money to pay for a pair of socks, but I *promise* they are worth it. I refuse to run in anything else and John won't wear any others period. They are also sold at Fleet Feet so I generally use my $25 gift certificates from shoe buying to purchase my socks.
And don't bother trying the other socks that "look" like the Balegas. I've tried every kind of sock I've found that looks like a Balega and nothing compares. I might as well have flushed the money I spent on them down the toilet b/c they are not the same and they make me miserable when I run in them.
(3) Buy some running clothes.
You knew this was coming! There's no need to buy the expensive clothes at Fleet Feet or Road Runner, but it is wise to invest in some cotton free, breathable running clothes. My favorite spots for buying these include Ross, TJ Maxx, Marshalls, Target, and the Nike Outlet. And if you are a female and have breasts bigger than a B-cup, you are most likely going to have the most success with wearing two bras at once. There are lots of fancy bras out there targeting those of us with larger ta-tas but I've tried lots of them and still find the best solution to be wearing two at once.
(4) Body Glide is your friend.
Yes it seems icky and it doesn't smell very nice but higher miles require body glide to prevent chafing and blisters. I use it every time I plan on going for a run longer than 5 miles. Places you will want to apply it include under the arms (sides), tip of the nose (if cold weather), thighs, behind the knees (especially if you wear a knee brace), and your nipples (men and women, just trust me on this one).
(5) You need to Gu!
Gu, Power Gel, Carb-boom! and the like are sooooo helpful when your miles start getting high. Again I use a general 5 mile or more rule for taking along the Gu. When planning for a 5 miles or more run, I begin my run by Gu-ing ~15 minutes pre-run and then again every 30-45 minutes into the run. Be sure to test the different flavors of Gu during your training so that you will discover which you can tolerate before the race. My personal favorites are Vanilla, Chocolate Outrage, and the apple flavor Carb-boom. Be sure to "chase" your Gu down with a big gulp of water. Oh and the most convenient way I've found for carrying along your Gu if you're not a fan of the fanny pack is to simply safety pin them to the waist of your shorts.
(6) Put down that coffee cup!
When doing any type of long distance training/event hydration is a major concern. Caffeine is dehydrating! Soft drink makers put it in your soda because IT MAKES YOU MORE THIRSTY! Dirty little trick they are pulling isn't it??!!?? Well it's more than a dirty little trick if it derails your training. When you begin an exercise program you should also begin weaning yourself off caffeine. I'm sure we've all experienced the unpleasant effects of caffeine withdrawal and that's the last thing you need to be feeling come race day. In addition to cutting out the caffeine, you also need to make sure that you are taking in adequate amounts of water every day. There is some debate over what is "adequate" but as a general rule I keep a large coffee mug of water at my desk and drink ~ 2 or 3 per day.
(7) Know your water needs during activity.
The basic rule is "Drink to Thirst." It's not wise to drink at every water station along the way during your race due to a potentially lethal condition called hyponatremia. To combat this it is recommended that you follow this hydration table (adapted from the Country Music Marathon Website)
Finish Time Race Pace:Fluid Intake Rate:Fluid Intake Total
< 4 hours:10-12 oz /20 minutes:3.5-4.0 liters
4-5 hours:8 oz /20 minutes:3.0-3.5 liters
> 5 hours:4-6 oz / 20 minutes:2.5- 3.0 liters
(8) Acetaminophen (Tylenol) should be your pain reliever of choice.
NSAIDs such as Advil, Aleve, Motrin, Ibuprofen, Aspirin, ect have shown to be dangerous to your kidneys if taken within 24 hrs of a run. For further information on this you can see the Country Music Marathon website.
That is everything that I can think of for the time being. I will likely come back to this and add more to it in the future and then re-post. I hope that it is helpful to some of you who are planning to take up running! And any runners out there feel free to add tips as comments!
Sunday, April 29, 2007
We did it!!!
We did it!!! The three of us didn't manage to finish together again this year. I was the weak link in our trio, but I was just happy to be there and finish considering all the trouble I'd had with my health the two weeks before - and for anyone who read last week's blog entry, I do have PCOS but I'm dealing with it.
Dad finished in an amazing 5:19:47, while John and I brought up the rear at 5:47:25. I was very pleased with that considering it's an improvement of almost 45 minutes over our time last year (John had a cramp last year). John could have actually finished far ahead of me this year but he was very sweet and stayed with me through my pain. I have to say, I think that from here on out I will be a 1/2 marathon girl. I just don't think my feet can do another 26.2! I have more blisters than I can count. Ouch!
So today I'm tired, sore, sun-burned, and blistered but I feel very proud that we were able to do it again!
Sunday, April 8, 2007
Ok who left the freezer door open?!?
Man this week has been a cold one! Today we had scheduled our longest run of the season - 18miles. John was out of town, but dad stayed here so we ran together today. It hasn't been this cold on a run in months. Even in 2 layers of everything and gloves I was still a bit chilled after I got in a rhythm. Dad and I did about 10 today so we are going to try and do 20 next week to make up for it. Hopefully it will be a nice 65 degrees by then!
And in other exciting news, we are getting a new puppy!!! I use the term puppy lightly b/c while she is only 6 months old, she is almost as big as Einstein already. She's a Golden Retriever/ Great Pyrenees mix who was found wandering an abandoned farm. If you'd like to read her story it's up on the MTGRR website - look under "Nina." And here's a photo her foster mom sent me last week. Who couldn't love that face????
And in other exciting news, we are getting a new puppy!!! I use the term puppy lightly b/c while she is only 6 months old, she is almost as big as Einstein already. She's a Golden Retriever/ Great Pyrenees mix who was found wandering an abandoned farm. If you'd like to read her story it's up on the MTGRR website - look under "Nina." And here's a photo her foster mom sent me last week. Who couldn't love that face????
Sunday, March 4, 2007
We're half way there!
John and I completed 13 miles today - with 13.1 being a half marathon, I think it's safe to say we are 1/2 way there. It was a good run today! It was sunny and a crisp 45 degrees - just perfect for a long run. I rewarded myself for the good run and the return of my appetite with a jumbo cheeseburger for dinner. Yum!
It's funny, living in Nashville most people think I run into country music stars all the time. I actually can't even think of one I've seen out in public. Ok, maybe one - Pam Tilis was on the same flight as me going out of BNA, but honestly it's rare. Today on our run we ran into former Tennessee Titan Eddie George. He was out running with another dude, I'm not sure if he was a friend or his trainer. I gave them the typical runners wave I always give other runners I see and he totally ignored me. Hmmmpphhh!!
It's funny, living in Nashville most people think I run into country music stars all the time. I actually can't even think of one I've seen out in public. Ok, maybe one - Pam Tilis was on the same flight as me going out of BNA, but honestly it's rare. Today on our run we ran into former Tennessee Titan Eddie George. He was out running with another dude, I'm not sure if he was a friend or his trainer. I gave them the typical runners wave I always give other runners I see and he totally ignored me. Hmmmpphhh!!
Monday, February 12, 2007
Long Runs and Scrapbooking?!?!
John, my Dad, and I did our longest run yet on Saturday. It was chilly, but the skies were blue and sunny. I'm not sure of our exact mileage, but from looking at the course map it looks like it was somewhere between 8 and 10 miles. It have to say it was the most pleasant run of that distance I have ever had. I think I owe a lot of that to my new shoes and insoles. I went with the Mizunos, but with a higher stability since my knee has been giving me some more trouble. Here's a link if you are interested:
I also bought some Super Feet insoles. I really can't tell if it's the insoles, the shoes, or a combination of the two, but I truly feel that this is as close to wonderful as my feet have ever felt during a run.
While on my run I had a big decision to make. I recently began co-hosting a scrapbooking critique group, and Friday was the deadline to enter our first challenge. The challenge was an exercise in simplicity - you were only allowed to use one sheet of card stock and one sheet of patterned paper (unlimited embellishments). I went over each layout in my head while on the run and my thoughts kept returning to this LO by Lynette. Isn't it lovely??
I also bought some Super Feet insoles. I really can't tell if it's the insoles, the shoes, or a combination of the two, but I truly feel that this is as close to wonderful as my feet have ever felt during a run.
While on my run I had a big decision to make. I recently began co-hosting a scrapbooking critique group, and Friday was the deadline to enter our first challenge. The challenge was an exercise in simplicity - you were only allowed to use one sheet of card stock and one sheet of patterned paper (unlimited embellishments). I went over each layout in my head while on the run and my thoughts kept returning to this LO by Lynette. Isn't it lovely??
Sunday, February 4, 2007
Second Long Run of the Season - CHECK!
John and I completed our second long run of the season today. Yes, I said John and I - Dad flaked again. Excuse this week - he didn't want to miss the Super Bowl Pre-Game show. In his defense, he did run 5 yesterday so I'm not going to be too hard on him. But next week, no more miss nice girl.
I'm not sure how many miles we did but I would guesstimate between 7 and 8. We ran for 90 minutes and took a more difficult route this week. At one point we scaled a hill that I know was more than a 45 degree incline. It was tough, but it felt good. I hope by integrating more hills in our runs this year that we will be better able to handle the hills in the marathon. Overall, the sun was warmer today and I really enjoyed filling my lungs with fresh air - file this one under good run!
I'm not sure how many miles we did but I would guesstimate between 7 and 8. We ran for 90 minutes and took a more difficult route this week. At one point we scaled a hill that I know was more than a 45 degree incline. It was tough, but it felt good. I hope by integrating more hills in our runs this year that we will be better able to handle the hills in the marathon. Overall, the sun was warmer today and I really enjoyed filling my lungs with fresh air - file this one under good run!
Monday, January 29, 2007
First Long Run of the Season - CHECK!
Yesterday John and I completed our first long run of the season. Long of course is a relative term. It was only 5 miles, which in a few weeks won't be very long at all but it's the farthest I've gone in months. It was bitter cold, I think I heard the high was 28. It wasn't too bad after was had warmed up, but the wind remained sharply chilly throughout the run. And it's funny how training on a treadmill during the week can cause you to forget how daunting hills can be!
It was just John and I since Dad is still recovering from his nose job. The subject of Dad's nose job is indeed a touchy one. He claims it was to help him breath more clearly and hence run faster, but I have my suspicion it has something to do with a milestone birthday coming up later this year. Here's a question for you to ponder on your next run - Should I be offended that my Father has opted for a nose job when clearly I have his "old" nose?
It was just John and I since Dad is still recovering from his nose job. The subject of Dad's nose job is indeed a touchy one. He claims it was to help him breath more clearly and hence run faster, but I have my suspicion it has something to do with a milestone birthday coming up later this year. Here's a question for you to ponder on your next run - Should I be offended that my Father has opted for a nose job when clearly I have his "old" nose?
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