Dehydration

With the summer months, hydration is most important. How do you HYDRATE?

DID YOU KNOW?

Dehydration is the leading cause of training injuries.  It hinders every bodily function needed to run.  A 2% decrease in body weight caused by dehydration affects your performance.  Studies have shown athletes finish a 12K run up to 2 1/2 minutes faster when properly hydrated.Water is 75% of your body.  Hydrate to avoid injury, recover faster, and perform better.  Every physical reaction in your body depends on proper fluid levels:
Heartbeat
Blood flow
Temperature regulation
Delivery of nutrients to cells
Waste disposal from system
Muscle function
Joint cushioning Dehydration impacts mental toughness.
Running is as much a mental challenge as it is a physical one.
Even mild dehydration reduces concentration levels, negatively affects your mood, and cause fatigue. 

You can't forget to water a plant and then drown it in fluid to make up for it.  The same is true for your body.  Your body doesn't store water to use for later. You must hydrate continuously at the right levels all day to replace fluid loss.
MEN: Your body weight x .35 = daily ounces of fluid
WOMEN: Your body weight x .31 = daily ounces of fluid

 

 

 

 

 I try to run in the early morning before 8 am to ensure that I stay hydrated throughout the hot summer days in addition to drinking water before my run.  Afterwards, I drink more water (coconut water) and always have my Tervis Mickey Mouse tumbler filled with water throughout the day.  How do you stay hydrated during the summer months? 

Biggest Loser 5/10K in Washington, DC

I ran the Biggest Loser 5K in Washington yesterday (July 14, 2013).  Package pick up was on Saturday, July 13, 2013.  I live about 40 minutes away from Washington, DC so I decided to spend Saturday with my husband visiting some of the museums after package pick up.  Package pick up was  a local bar (yes, a bar!) and it was crowded, noisy and dark. 

The schedule was as follows for the day: 
11:00 AM - Doors Open
11:30 AM - First timer runner Q&A/Pre-race Stretch with Jewel Parleman, AFAA certified, Marathon and Ironman Finisher
12:15 PM - Michael Dorsey, Season 14
1:00 PM - Gail and Lauren Lee, Season 13
2:00 PM - Filipe and Sione, Season 7 of “The Biggest Loser”
3:00 PM - Jackie Evans, Season 5 of “The Biggest Loser”
4:00 PM - Doors Close

However, there were only two rows of seating available and about twenty-five seats so I didn't stay for anything.  At package pick up, you received a bag, bib and tshirt along with some promotional race brochures.  I was a bit disappointed in the venue at package pick up.  I was looking forward to an expo and there were only a couple of booths with information and nothing available for purchase other than Biggest Loser jackets and additional shirts.  

On Sunday, July 14, 2013 I left my house at 7 am however the race didn't start until 9 am.  I wasn't sure about traffic and wanted to get there in time as I had arranged a meet-up.  I arrived and took some pictures of the start line and small village area for racers which included race sign-up, package pick-up, a stage and a medical tent.

 I  had arranged a meet-up for the race.  I had four women graciously agree to meet up:  Barbara Zysk, Jessica Gross, Gracie Lou Freebush & Elisa Coyne.  Thank you, ladies!  It was a great pleasure to meet you, hear about your running and races and have fun prior to the race.   What fun it was prior to the race and I look forward to meeting these ladies again while wishing them the best of luck in their upcoming races which include many Disney runs!

It was hot and humid at 9 am which is a very late start for the Washington, DC/Baltimore area.  Dan Evans from the Biggest Loser sang the National Anthem and we were off!  I was in corral three and the first corral started the race wrong so the mile markers were off.  It was also a bit confusing as the 5 and 10K started at the same time and had the same course.  There was only one water stop during the entire course and the course was run in the parking lot of RFK stadium. There were some really neat motivational signs along the course.  

I was a bit disappointed in the course as I had expected to run some of the streets in WDC.  

I finished but wasn't entirely happy with my time; my slowest time yet for a 5K however I think the heat and humidity were working against me yesterday. We did receive medals at the end which is unusual for a 5K race and there was a lot of water along with bananas, oranges and plums.

I did get to meet Filipe and Sione from Season 7 of the "Biggest Loser" and these men so sweet and nice and congratulated me on finishing the race. And they looked fantastic!!

I enjoyed meeting the ladies at the meet-up but overall was disappointed in this race.  I'm not sure that I would do a Biggest Loser venue again.  What has been one of your disappointing races and why? 

Blueberry Smoothie Cups

Today, I decided to try a recipe which I saw in Runners World.  It is for Blueberry Smoothie Cups and very easy to do.  Keep these smoothie cups in your freezer and just add a liquid of your choice.  I added vanilla almond milk to mine.

In a blender, combine 2 cups milk, 2 cups blueberries, 1 cup ricotta cheese, 1/2 cup rolled oats (I used steel oats), 1/4 cup almond butter, 2 talespoons molasses, 2 teaspoons vanilla and 1 teaspoon cinnamon.  I also added 1/4 cup of chia seeds to mine.

Blend until smooth.  Pour into a 12-cup muffin pan and freeze.  I actually had more than 12 cups so I decided to use a mini muffin pan as well. 

After a day, I removed the cups from the pan and placed in a bag.  To make a smoothie, blend 2 chopped smoothie cups with 1 cup milk.  Again, I used vanilla almond milk and added some ice to the blender.

I am actually enjoying one for breakfast this morning with some fresh strawberries and a banana.  This would be great for breakfast or a post-run treat!  Enjoy and let me know if you make this recipe!