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Posts Tagged ‘running tips’

I took the past few days off updating the blog and enjoyed a four-day weekend. I stare at the computer all day at work, so I don’t really hang out online all that much at home. But while I was away from the computer, I kept my workouts and runs a-goin’!

Saturday’s workout: Biggest Loser Power Sculpt DVD; 50 minutes
Sunday’s workout: 6 miles; 1:02:17 (hot, hot, hottt at 8 am)
Monday’s workout: swam laps; 35 minutes
Tuesday’s workout: 3.45 miles; 32:50 (track work: 6 x 1 minute fast, 3 minutes recovery)
today: rest day!

My biggest accomplishment this weekend, besides eating a lot of cake, was swimming on Monday morning. I mostly used a kick board to swim laps, but at points Matt taught me how to use my arms and how to breath properly. I choked a lot, which makes me think Scout got his ability to swim from his mom. Let’s just say, right now Scout likes dry land a lot better than water.

Yesterday’s track workout was good. I finished all six sprints, which was an accomplishment in the hazy morning heat. Three minutes into my cool down jog I had to drop down to a walk because I began to get goosebumps, which isn’t good in the heat. Goose bumps are an early sign of heat exhaustion. After I stopped running, I drank an electrolyte drink and sat in the shady grass. I felt better immediately.

It’s important to read up on heat illnesses in the summer. Over heating can happen fast and is very dangerous. Here’s more on the subject:

Heat exhaustion: Losing fluid and electrolytes through sweat leads to dizziness and weakness if the lost fluids are not replaced. Heat exhaustion is characterized by a moderate rise in body temperature, dizziness, nausea and vomiting, and a headache. You might also experience weakness, lack of coordination, heat cramps, heavier than usual sweating accompanied by moist and cold skin, and “goose bumps.” Your heart rate may rise and you won’t be able to run as fast due to fatigue. Many runners – even those who are well trained – will suffer from mild heat exhaustion after running for several hours in hot and humid conditions. If you experience the signs of heat exhaustion, stop running immediately and drink fluids containing electrolytes, cool your body with wet towels, lie down and elevate your feet a few inches above your heart, and immediately get out of the sun. Since heat exhaustion can lead to the most severe form of heat-related illness, heat stroke, seeking prompt medical attention for heat exhaustion is also highly recommended.

Heatstroke: In extreme cases heat can upset the body’s thermostat, causing body temperature to rise to 105 degrees F or higher. This is a life-threatening situation that requires immediate medical attention. While it is common for untreated heat exhaustion to rapidly progress to heatstroke, heatstroke can (and does) occur without the signs of heat exhaustion being apparent. Symptoms of heatstroke include lethargy and extreme weakness, confusion and odd or bizarre behavior, disorientation and unconsciousness. Because heatstroke is a complete failure of the body’s temperature regulation system, sweating ceases and the skin becomes hot and dry. Convulsions or seizures can occur as the brain begins to shut down. Coma and death are also possible in extreme cases. Heatstroke is a medical emergency that requires immediate medical attention. Call the emergency response system immediately! Get the runner out of the sun, remove all clothing, and immediately rub their body with ice or immerse the runner in cold water.

By staying properly hydrated and recognizing the early warning signs of heat illness, as a runner you can prevent a heat-related problem from becoming a life-threatening situation

And I know we’re past July 4, but later I’ll post a recipe for a strawberry poke cake I made. I was uber original and made it into a flag cake as well. It was delish!

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Summer Running Tips

workout: 4 miles

I’m running this evening, hopefully with the Scout man. He might not be let out today at lunch, which will make for a very hyper puppy. The humidity is gone too! So we should have a good run. Maybe Matt will come! He doesn’t know this yet.

Since summer is in full swing, here are some tips on how to improve your summer running. I got them off my Runner’s World calendar.

Start Smart
If you’re new to running, start out slow. Complete run/walk intervals to get your body used to running, especially in the heat of the summer. If you want to reach for a goal, look for a local 5k and research training plans to keep you motivated through the summer.

Train At Race Pace
Logging miles at slightly slower than 10k race pace puts you at lactate threshold, when lactic acid builds up and you fatigue. Training at this pace makes your muscles better at burning the acid as fuel, enabling you to run faster and longer.

Get Used To It
Running a hilly race? Train on inclines. A July 5k? Run in the heat. If you haven’t trained in race-specific situations, you can’t expect to run well in it. Just remember to stay hydrated.

Buddy Up
Run with someone a bit faster or more motivated than you. Together you’ll push the pace, and do that nasty fifth mile repeat.

Have Faith
If you think you can’t do it, you won’t. Try to associate the burn in your legs with being near the finish, not with throwing in the towel. You can get closer to your physical limit if your brain is on board.

The colors are inspiring, aren’t they? I know. You’re welcome.

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