Take a BREAK

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photo by incase

Rest is an integral part of a training cycle and many runners ignore it. It is just as important as long runs and plays a big role in preventing injury.

Rest allows for an improvement in motor control, mobility, and posture as well as tissue repair. It also allows you to restore fuel stores and gives you a mental break.

There are three segments of the training cycle where runners need to build in rest:
  • Training Plan. This refers to the day by day training plan. Alternating overload hard days with easy recovery days. An easy day is a short and slow run, cross training at an easy to moderate effort or "couch it" - do nothin' at all.
  • Training Phase. This refers to post race recovery. Novice runners need more time then experienced runners. It is dependent on how hard you raced. Rule of thumb here is one day of easy for every mile you raced: thirteen days for a half and twenty-six days for a full, but it could be as much as six - eight weeks. Runners should avoid strength training for one to two weeks following a half and full marathon respectively and bring it back gradually with modifications. See PB training schedules for a safe mileage progression following a race.
  • Training Program. This refers to down time once or twice per year between training programs. It can last for three to six weeks. Runners refrain from speed work and racing (even 5K's). Long runs are shortened to below six/ten miles and total weekly mileage is decreased to below twenty/thirty miles per week for the half and full respectively.
Remember the saying, "More is not better, its just more!"

Running in the Heat

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photo by Kenski1970

It's summer in Kansas! That means it's hot and humid.

Did you know it takes four to eight weeks to adapt to the increase in heat? Adaptations include better heat transport through the circulatory system, sweating at lower temperatures, a doubling in activated sweat glands and a lower percentage of electrolyte loss in sweat.

Running in the heat can be a challenge and sometimes dangerous even once you've adapted. What can you do to play it safe and still get in your mileage?
  • Slow down - expect a 10% degradation of your speed at 85 degrees. More at higher temperatures.
  • Drink plenty of fluids and electrolytes.
  • Choose routes in the shade if possible.
  • Take walk breaks.
  • Run during cooler hours of the day (early morning or after 8:00 p.m.)
  • Run with a friend and look for signs of heat illness (see below).
  • Wear proper clothing - light colors, tanks, dry wicking materials, visors
  • Adjust your distance.
  • Be cautious - consider skipping a run if there is a heat advisory.
Signs of heat illness include:
  • Dizziness
  • Cramping
  • Clammy and red skin
  • No sweating and red skin (dangerous)
  • Goosebumps - feeling chilly in the heat
If you experience any of these signs, its time to get off the course, into the shade and cooler temperatures and time to hydrate well. Live to run another day!

SB2SB's Coed Poker Run #2

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Monday, June 27th. 6-6:45 pm on the patio at Brooksider Bar & Grill.

Come in your ugliest bridesmaid dress or groomsmen suit and raise money for the Leukemia & Lymphoma Society. As you run less the 4 miles you will retrieve 5 poker cards - best hand wins! Prizes for the gal and guy with the best poker hands and best costumes. Registration is $10.00.

SB2SB is a local women's running and walking group that meets on Monday nights for some exercises and a little carbohydrate/fluid replacement. Click here more information

Meet Dean Karnazes at a fun run this Saturday

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Fun run event this Saturday, June 25th! Come out for your FREE PB training run this Saturday, 6:30 a.m. at Metro and then head out to the Plaza for a fun run and a chance to meet "Ultra-Marathon Man" Dean Karnazes.

Saturday's fun run, led by Dean will be followed by live music, food and festivities from 10:30 a.m. to 1:00 p.m.

Dean will be available to sign copies of his new bestselling book, "RUN! 26.2 Stories of Blisters and Bliss."

SATURDAY'S SCHEDULE -- JUNE 25TH
10:00 a.m. - Fun Run with Dean Karnazes
11:00 a.m. - Presentation by Dean Karnazes on his recent LIVE! With Regis and Kelly "Run Across America"
11:30 a.m. - Meet and Greet with Dean Karnazes

START LOCATION
The North Face Store - Country Club Plaza
312 W. 47th Street
Kansas City, MO 64112