Thursday's Run

Hello Runners!

You will be running around 5.30 miles on Thursday.  Here is the link to the map
http://www.mapmyrun.com/routes/view/137947766

I have posted a few good reads from Runners World on FB the past couple weeks.  If you have not read them, I recommend you do.  You can find them on my wall.

If you have not made hydrating a habit, I suggest you start now.  It is very important to keep hydrated, you all know by now what it feels like to be de-hydrated.

Everyone has been training real hard and improving on strength and attitude.  We only have a few weeks left, I know unbelievable :)  I am very proud to have trained all of you!  You all inspire me so much!

Let's reach our goals and enjoy the moments we have together!

Happy running :)

Hydration

Hydration and Athletic Performance

By Colleen Palati | Endurance Sports | Rating:

Hydration and Athletic Performance Water is crucial to our survival. Because our body is made up of 60% water, it is important to be aware of our body’s need for hydration. Our body needs water for the following functions: * It acts as solvents for nutrients. * It aids in digestion and absorption. * It transports materials throughout the body. * It eliminates toxins and waste products. * It regulates body temperature. * It is used for energy production. There is not one system in the entire body that does not depend on water and require hydration! It is recommended that the average individual take in at least 8 glasses of water a day…that figure is raised to 10 glasses during hot days or in hot climates. Sports and Hydration I witnessed a disturbing incident a few years ago when a friend of mine collapsed on a hockey rink and started shaking uncontrollably. When the EMS unit arrived on the scene, they told us he was dehydrated. This was the cause for his collapse. Apparently he drank four sodas right before the game. Caffeinated beverages, such as soft drinks, coffee, tea, act as diuretics and increase urination and this leads to dehydration. After four sodas, hard exercise, and ignoring the importance of hydration, his body just shut down. For best performance and for your safety, these beverages should be avoided. What happens during exercise? Heat is generated as a by-product of your working muscles. With intense, short duration events, the heat production can be greater than 100 times the production at rest. As body heat rises, body temperature and heart rate also rise. As the exercise continues, the body is limited in transferring heat from the muscles to the skin surface. The body will require hydration. Exercising in hot, dry climates presents additional risks to dehydration. Body fluids will evaporate so rapidly so that you may not notice any symptoms. In humid climates, when your moisture increases, sweat decreases. When your sweating rate decreases, your body temperature rises and you will fatigue more easily and your risk of heat injury is greater. What is heat injury? Heat injuries include heat cramps, heat exhaustion, and heat stroke. Heat cramps are severe muscle spasms resulting from heavy sweating. Heat exhaustion is severe fatigue resulting from excessive exposure to heat that can lead to collapse. Heat stroke is a life threatening condition that develops rapidly and may not have any warning signs. It is the third leading cause of death among athletes. There are three factors that contribute to heat injuries. They are increased body temperature, loss of body fluids and loss of electrolytes. Symptoms to look for include weakness, chills, goose pimples on your chest and upper arms, nausea, headache, faintness, disorientation, muscle cramping and cessation of sweating. General heat related injuries cause 240 deaths per year! That is an awful lot of deaths that can be prevented with simple knowledge. To reduce the risk of heat injuries, adequate fluid replacement is essential before, during and after exercise. What fluid is best for rehydration? Water is the appropriate drink before, during and after exercise. However, for exercise lasting longer than one hour and after exercise, it is important to replace electrolytes lost. Sodium replacement not only maintains blood concentration but also increases palatability, and therefore the desire to drink. The addition of carbohydrates will delay the onset of fatigue and help to maintain blood glucose concentration. A sport drink with 4%-8% carbohydrate is recommended for replacement during exercise, especially with exercise bouts lasting longer than one hour. Gatorade, All Sport and PowerAde are all great choices. So the next time you exercise, please be aware of the importance of hydration. It is a simple step that can save your life!

Saturday's 7.5

Hello Runners!

We will doing a little over 7 on Saturday - the weather should be just right :)

We will be leaving the gym at 6:00am - Everybody has a lot to do this weekend - so lets get up early and GO!

AGAIN, PLEASE READ THE DIRECTIONS AND MAP CAREFULLY -

We will be leaving the gym going across the parking lot to Boston Street
Turn left on Boston to the first light (Lakewood)
Turn Right on Lakewood to Hudson
Right on Hudson to Clinton Street
Left on Clinton street to Eastern
Left on Eastern to S.Elwood
Right onS Elwood to Pratt (by little Patterson park)
Left on Pratt to S Linwood
Right on S Linwood to Baltimore (BEEATCH HILL)
Left on Baltimore to Washington Street
Left on Washington Street to Eastern
Right on Eastern to the Harbor
Around the Harbor to the Trade Towers turn right to Pratt
Pratt  (all the way) to President Street
Right on President street to Fleet
Left on Fleet to Clinton Street (yes  all the way :)
Right on Clinton to Boston - follow the water to the gym

Link: http://www.runningmap.com.?id=442315

Happy Running :)

SUPER SIX FOR SATURDAY

Hello Runners!

I hope everyone has had a delightful week.

We will be running six miles with hills - we have to start training on hills in order to defeat the major inclines during the race!  Builds character :)

We will be leaving the gym at 6:15 sharp - Please be on time.

Please look at the map carefully - please make sure you know where the route is going and follow as routed.

Here is the link:

http://www.runningmap.com/?id=438386

Leave the gym going through the parking lot to Boston
Right on Boston to Linwood
Left on Linwood
Linwood to Baltimore Street
Left on Baltimore Street
Baltimore Street to Washington
Left on Washington
Washington to Aliceanna
Right on Aliceanna
Aliceanna all the way to the Inner Harbor turn at the corner of the Harbor by the Constellation ship
Turn up to Pratt Street (right)
Pratt to President Street
Right on President
President to Fleet
Left on Fleet
Fleet all the way to Boston follow Boston to the gym

Happy Running :)

THURSDAY, AUGUST 23 - RECOMMENDED RUN

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say 'I have finished.' There is a lot of satisfaction in that."
              --- From Pokey

Hello Runners!

I was very impressed by all of you who pushed yourself in the sprint intervals - and you liked them :)

The recommended route is a little over 3 miles, run at a very strong pace :)

http://www.runningmap.com/?id=438225

Leaving the gym - going across the parking lot to Boston - right on Boston to Linwood
Left on Linwood to Baltimore Street - YEP! The Beeatch Hill!
Left on Baltimore to Patterson Ave
Left on Patterson Ave to Fleet
Left on Fleet to Linwood
Right on Linwood to Boston to gym

Happy Running :)

SPRINT INTERVAL'S

Hello Runners!

I hope everyone had a great weekend!  For those who did not join us on the run Saturday, I hope you got your run in :)

We will be running sprint intervals at the Korean War Memorial Park - Leaving the gym at 6:30 sharp!!

Happy Running!

FABULOUS FIVE

Hello Runners!

We will be running five miles tomorrow - leaving the gym at 6:15 sharp!  Please be on time, we have a lot of busy girls out there that have busy lives :)

http://www.runningmap.com/?id=434893

We will be leaving the gym going left down the promenade, following the water until we get to Captain James Landing (great place to go! awesome crabs) Anyway.....
Cross the parking lot to Aliceanna Street
Follow Aliceanna all the way to Harbor East, turning right at the Marriott Water Front Hotel
Following along the water to the first bridge (Pier 6) follow along to the Coast Guard ship, left across the bridge
going around the Harbor to the Constellation ship
Turn around, go up past the World Trade tower going on Pratt
Pratt to the parking garage
Turn left down the promenade between President street and the 1st Parking garage
Turn left on Fleet
Fleet to S. Linwood
Right on S. Linwood
S. Linwood to Boston Street
Right on Boston to gym

Please hydrate - No!  Not that kind of Hydrate :)

See you in the am

Happy Running :)
Ang