Quote of the Week
Quote of the Week
“My whole attitude is that whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance and the ability to get there as quickly as possible.”
Picture of the Week
Picture of the Week
Eau Claire Marathon
There were a lot of changes this year and an uncommonly late start for the half but the biggest concern of the day was the weather.
The loop course faced a head wind that would keep you cool as well as slow you down and the final section on the campus sidewalks instead of the soft trail made for some tough running. There's still a few kinks to work out but all in all this is a nice course and very friendly race. Congratulations runners you earned that medal!
In The News
In The News
Uffda Half Marathon Registration is now open!
La Crosse Half Marathon
Crazy Legs 5 Miler
NRRC's Adopt A Highway
2015 Pre - Boston Marathon
Zumbro Endurance Run
VFW Pancake Run
Get Lucky 7K
Runners Quick Tip
You only need fuel if the race is longer than an hour.
Grandmas Marathon Week 12
Monday: Cross Train or Rest
Tuesday: 3 - 5 Miles
Wednesday: 4 - 6 Miles
Thursday: 3 - 5 Miles
Saturday: 8 Miles (@race pace)
Sunday: Half Marathon
Hydration Guideline for Runners
ONE HOUR OR LESS
Three to six 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
Three to six 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.
OVER FOUR HOURS
Drink three to six 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).
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.
4 Ways To Beat The Heat
This article is presented by Memorial Hermann IRONMAN Sports Medicine Institute
by Brett Singer
Hydration is a critical part of staying cool and competing at your best. While fluid needs may vary, each athlete should strive to lose no more than two percent of their body weight from fluid loss. The effects of heat are magnified when combined with dehydration and can greatly hinder performance.
To best determine specific fluid needs, athletes should frequently monitor fluid loss in training. This can be done by weighing first thing in the morning prior to training, then again immediately following training. Each pound of water weight lost is equivalent to 16 ounces of fluid. Add this number to the amount of fluid consumed during your training session, and then divide the total volume by the number of hours trained. This will provide a much better picture on how much fluid you should consume. Keep your fluids cool, and make sure to include electrolytes like sodium through the consumption of sports drinks, salt tabs or salty snacks.
2. Get acclimated
You can expect the weather to be hot and humid for IRONMAN Texas. The best way to prepare for heat is to train in it. Heat acclimatization takes 10 to 14 days of training in similar weather. Heat acclimatization will increase the amount of sweat lost, increasing fluid needs and keeping the body cool, while decreasing electrolyte loss. Not only is it helpful to train in similar weather, but consider training at a similar time of day. All of IRONMAN Texas will not be completed in the morning, so neither should training. Try training on the bike and run in the early afternoon and evening in preparation for a similar environment.
From a thermoregulation perspective, clothing serves primarily to facilitate cooling by drawing moisture away from the skin, allowing heat loss to the environment. It also acts to protect the skin from prolonged exposure to sunlight and provides a limited capacity for carrying supplies while cycling and running. With this perspective, here are some basic recommendations for clothing choices:
- Skin-tight but not so restrictive as to limit movement, particularly at the shoulder
- Synthetic materials, as opposed to cotton, possess greater wicking capacity
- Light colors reflect more of the sun’s thermal energy than dark colors
- Easy-to-access storage capacity that also fits tightly to the body line, especially when full
- Do not wear new or untested clothing on race day
Athletes racing in an IRONMAN event can count on prolonged sun exposure. Even the fastest athletes can expect to spend more than seven hours in the sun between the biking and running legs of the event. Shade, even intermittent shade, can offer a welcome reprieve from the direct heat source and provide a brief chance to cool down. When convenient, "chase the shade" on your run course, or time walking breaks with shaded areas to maximize time not spent in direct sunlight.
The single best thing you can do to fight off or prevent the effects of hyperthermia is to educate yourself. What does this mean?
- Understand and respect the threat that heat and humidity pose.
- Know when, how and with what you are going to hydrate. Practice this routine repeatedly before your event – do not go into your race with an untested plan.
- Understand how your body reacts to heat stress and know the warning signs of heat illness.
- Be honest with your self-assessment – do not let ego get you into trouble. It’s about coping, not mental toughness.
- Plan for mishaps and mistakes. Race day can be chaotic and stressful – leave yourself room for human error.
Amidst this tragedy an immediate strength occurred well known to all of us in the running community. To us running isn't a sport it is how we live everyday. This feeling is deeply embedded in our hearts. We are a unique worldwide family of caring and positive people. This act has done nothing but bring us closer together and get more of us out into the streets. Our perseverance is shown not only from what occurred but as we cross every finish line from now on. Lace up people! We have a job to do!
-Joe The Brick "NRRC"
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