We're heading into August and the toughest part of the training for fall events is right in front of us. A reminder to make sure you hydrate in the warm weather, eat properly and make sure that you get your rest between workouts. Also this would not be a good time to take on a new venture like riding across the great USA or something. The month ahead is very important so focus on getting through it.
There are some good races coming up that can only help you in your future endeavors, Saturday night is the torchlight 8K which runs through the Torchlight Parade route and on labor day is the Super Jock n Jill half marathon. So that would give an 8K under your belt and then a month later a half marathon to help finish tuning up for your fall events Followed by your planned race. (unless you're running a September event.)
We haven't had a party out here are the Bartlett Ranch in a couple of years because of having babies and renovations and such but I think it's time to have another one. I'm thinking about August 21st. It's always good to get everyone together out side of the running thing, everyone is welcome to attend. We have a large party area and large yard which is very kid and goat friendly. Generally we do potluck and byob and will carry on with that. We have a couple of barbecues so certainly bring something to cook. I'll post more info as we get closer.
Tuesday, July 27, 2010
Tuesday, July 13, 2010
Mid Week, the magical schedule, Product testers needed for Moving Comfort
Both hill workouts are great and you might also alternate weeks doing the shorter repeats one week and the longer the next. In the end they're both great works which is all that really matters.
For those wondering how many should they do? If you're a beginner I usually start with 3 hills on the short version. Building to 9 by week 3. For those wiley veterans out there I say jump in and get jiggy with it and start with 9, make the most out of this and get the full benefit. For those doing the long version 6 should do the trick. One being form the bottom of one hill to the top of the other.
There have been those that have been asking for the mystical and magical advanced plus schedule well here you go-
http://www.runchuckit.com/patrick/TrainingSchedule.htm?race=Portland2010&type=full&level=aplus
(you'll notice that it for portland, if you want to train for chicago change it to change the portland in the url to chicago and so on.)
Please tread lightly with this schedule, it's a good one but very intensive quality and quantity wise, I generally only like to share it with those that have a fair amount of background. There were a lot of people asking about it so I've taken the cover off it's internet hiding place to share with all you good people. Again be careful and may the force be with you!
I'll be going on vacation at the end of this week. I'll miss the Saturday run (Eric will be there to open the store so that you can meet there) as well workouts next Tuesday and Wednesday. I'll be back for that Saturday.
Below is a note I got from Moving Comfort looking for some ladies for some product testing. I've attached more info as well.
My name is Fran Faure. I work as a Product Developer at Moving Comfort, a women’s athletic apparel and sports bra company located in Bothell, Washington. We are currently gearing up to test our bras in a laboratory setting and we need fit, athletic women to come to our facility in Bothell to wear test our garments.
Please find attached a pdf file with a few more specifics that can be easily passed on to the women members of your team. Also, below is a little more description of the process.
As a brief outline, you will be testing 4-6 different bras and 2 different pairs of shoes (potentially). You’ll be running without a shirt on in front of male and female biometricians and hooked up to wires for taking movement measurements. You’ll be expected to run for 2 minutes at 8:30-10:00 minute/mile pace for each tested bra. The test may take up to 3 hours to complete.
Our testing facility is in the process of being built but we expect to be “up and running” by August with testing planned for 34C or 36D in August and 34C, 36D and 38DD for September. We are looking for up to 8 women per size. If you know anyone who fits the specification on the sheet you received, please feel free to pass it on.
All testers will be compensated with Free Moving Comfort apparel or bras (TBD).
Please contact me if you have any questions and thank you for your help in making our first-class products better!
Assistant Product Developer
Additional information
Tuesday, July 6, 2010
Mid Week, hot weather running tips
As this is the first Tuesday of the Month, I won't post workouts since everyone has the same one, the 2 mile TT/Pace run. Those who ran RnR should look at this as a tempo run, more or less a workout to get you back up and going towards the fall.
The temps are going to be getting up there this week especially compared to what we have had lately but today I think should be about perfect with things getting in the 70's, so probably the best day of the week for a nice quality workout.
For the rest of the week since the temps are going to get up into the high 80's - 90's later in the week, I might cut things back a little this week, still keep your running going but cut back the volume a bit as well as the intensity. Even your long run this weekend. This should help you acclimatize to the change and not take too much out of you but allow you to keep going forward with your training.
Here are some tips from the RRCA for hot weather running -
From The Road Runners Club of America (http://www.rrca.org ) - The Road Runners Club of America wants to remind the running community about the importance of following our hot weather running tips. Running in the heat of summer can be dangerous if proper precautions and preparations are not followed.
"About this time of year, I start to receive stories from around the country of runners that pass away as a result of extreme heat exposure," explains Jean Knaack, executive director of the Road Runners Club of America. "These deaths are tragic and often times are a result of underlying health issues that manifest in extremely hot conditions. It is so important for every runner, regardless of their age - young and old, to follow our hot weather running tips."
1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
Visit Gatorade Endurance's site at http://www.itsonthecourse.com You will find great tools for developing a hydration strategy and coupons for Gatorade Endurance.
To stay hydrated on your run, consider using one of the many products designed by FuelBelt, Inc, "The Official Hydration Delivery System of the RRCA". Find them online at http://www.fuelbelt.com and get a 15% discount on online orders by using the RRCA coupon code: RRCA.
2. Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature. Check your local weather and humidity level at www.weather.com
3. When running, if you become dizzy, nauseated, have the chills, or cease to sweat.... STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade Endurance. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment. For more information and symptoms of heatstroke visit
http://www.webmd.com/content/article/87/99468.htm
4. Run in the shade whenever possible and avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.
5. If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.
6. Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.
7. DO wear light colored breathable clothing. DO NOT wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits hot days to lose water weight is dangerous!
8. Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will gone, and carry identification.
Stay hydrated, cool, and safe this summer!
The temps are going to be getting up there this week especially compared to what we have had lately but today I think should be about perfect with things getting in the 70's, so probably the best day of the week for a nice quality workout.
For the rest of the week since the temps are going to get up into the high 80's - 90's later in the week, I might cut things back a little this week, still keep your running going but cut back the volume a bit as well as the intensity. Even your long run this weekend. This should help you acclimatize to the change and not take too much out of you but allow you to keep going forward with your training.
Here are some tips from the RRCA for hot weather running -
From The Road Runners Club of America (http://www.rrca.org ) - The Road Runners Club of America wants to remind the running community about the importance of following our hot weather running tips. Running in the heat of summer can be dangerous if proper precautions and preparations are not followed.
"About this time of year, I start to receive stories from around the country of runners that pass away as a result of extreme heat exposure," explains Jean Knaack, executive director of the Road Runners Club of America. "These deaths are tragic and often times are a result of underlying health issues that manifest in extremely hot conditions. It is so important for every runner, regardless of their age - young and old, to follow our hot weather running tips."
1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
Visit Gatorade Endurance's site at http://www.itsonthecourse.com You will find great tools for developing a hydration strategy and coupons for Gatorade Endurance.
To stay hydrated on your run, consider using one of the many products designed by FuelBelt, Inc, "The Official Hydration Delivery System of the RRCA". Find them online at http://www.fuelbelt.com and get a 15% discount on online orders by using the RRCA coupon code: RRCA.
2. Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature. Check your local weather and humidity level at www.weather.com
3. When running, if you become dizzy, nauseated, have the chills, or cease to sweat.... STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade Endurance. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment. For more information and symptoms of heatstroke visit
http://www.webmd.com/content/article/87/99468.htm
4. Run in the shade whenever possible and avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.
5. If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.
6. Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.
7. DO wear light colored breathable clothing. DO NOT wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits hot days to lose water weight is dangerous!
8. Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will gone, and carry identification.
Stay hydrated, cool, and safe this summer!
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