Tagged: Drink

Summertime

I have tried my best not to talk about the weather in our blog.  Last year I seemed to be commenting on the cold, snowy, icy, foggy weather conditions in every other entry.  This year, Mother Nature made it easy on me, giving us beautiful training weather all season long.  I guess she is getting the last laugh.  Monday’s weather forecast is in the mid 80’s according to the weather channel.  Some of the local weathermen are calling for even higher temperatures.  I know there is plenty of time for that to change for the better and we all know they get it wrong for time to time, but I’m starting to feed into the hysteria that started early this week with other marathon runners.

I don’t mind running in the heat but never this distance .  In 2010, I participated in a ½ ironman with the temperatures approaching 90, and I don’t remember liking the run too much.  However, part of the reason was because I rode the bike leg too fast for me and didn’t have much left for the run.   Needless to say my energy level was shot and I was a wee bit thirsty.

I have planned for this marathon like no other before.  I knew what pace I would be running at what point in the marathon (at least in theory).  I knew when I would be hydrating and when I would be fueling.  Now it’s back to the drawing board.  One good thing for us DFMC runners is we have Jack Fultz as our coach.  He is the winner of the hottest Boston Marathon on record (I wrote about it in last year’s blog http://dfmc2011.wordpress.com/2011/03/29/jack-fultz/).    I’m sure he will be giving us some last minute tips during Sunday’s pasta dinner.  I’m also hoping maybe Kelly’s cheering team will be on Heartbreak Hill with a big scoop of some Blue Bell ice cream 🙂 (check out Kelly’s fun and insightful blog and story behind Blue Bell http://rightonhereford.wordpress.com/2012/04/12/carb-loading-and-fun-loading/)

So bring your beach balls and sunglasses, and don’t forget the sunscreen.  It’s summertime!

(queue music…Will Smith’s Summertime….)

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A Runner with a Drinking Problem

I guess it’s not really a drinking problem.  It’s a not drinking enough problem.  In my early days of training for a marathon, I would drink a descent amount of water or Gatorade before my long runs.  I found myself half way into my runs with a dilemma; could I “hold it” till the end of the run?  For the remaining miles, I would be tortured trying to a coffee shop or a find a suitable space.  After more of these type of experiences I have learned to drink less and less during my runs.  This may have reduced my bathroom breaks, but its add some performance and recovery problems.

According to the Journal of Athletic Training, dehydration causes your blood volume to drop, which lowers your body’s ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.  It negatively affects your running performance during the run, and slows your ability to recover for the next day’s workout.

Experts suggest drinking 8 to 16 ounces one to two hours before a run depending on how warm it is outside.

Hydrating During your runs:

ONE HOUR OR LESS

3 to 6 ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.

ONE TO FOUR HOURS

3 to 6 ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium.  Prefer gels, chase them with water to avoid sugar overload (and other problems).

OVER FOUR HOURS

Drink 3 to 6 ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you’re thirsty and less if you’re not).

POST RUN

Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes post run.  Usually 8 to 24 ounces is fine, but it varies based on running conditions.

Looking at the past couple weeks, my hydration during 1.5 hour runs is 4 ounces of Powerade  on the way out the door and if a remember a 4 ounce bottle to bring, I get to have it halfway through the run.  That a total of 8 ounces.  If I follow the guidelines mentioned above, I should have had at least 20 ounces.  Plenty of room for improvement.   Tomorrow is the Martha Vineyard’s 20 Miler, and because of the amount of water stops along the route, I should be able to carry out my new water regiment.

I’ll update next week on my progress.  I can then work on my next task, stretching.