2010 Triple Crown of Running Totals

The results are in for the combined three races of the 2010 Triple Crown of Running. Here is how I did:

Overall Clock Time 2:24:15
Overall Place 249 / 4491
Gender Place 216 / 2008
Division Place 40 / 295
Anthem Fitness 5K 22:09
Rodes City Run 10K 43:18
Papa Johns 10 Miler 1:18:48

2010 has been tough for me as far as injuries go, which I have never experienced before. An emergency room visit with asthma hurt me a little in December, a sprained right knee from playing basketball slowed me down in January, and the left IT band problem was an issue in March. All this resulted in about a ten minute slower time than last year. Regardless, I will continue to heal, fight through it and prepare for the three half marathons within the next month. KDF Mini, here we come!

Don't forget your Triple Crown Shirts will be available beginning Monday, May 3rd at Fleet Feet (1500 Bardstown Rd. in the Highlands) and at Rodes (4938 Brownsboro Rd. STE 200- HWY 22 across from Holiday Manor).

Also, I also want to wish my friend and running partner, Thomas Hines, the best of luck in the Boston Marathon, Monday. He is a fast, efficient runner and a great training partner. I know you will do great my friend!

TIP: With the Boston Marathon less than a week away, and the temperature heating up, those guys have sent out some useful hydration tips. Here are a few:
To help runners stay properly hydrated leading up to and through race day, the Gatorade Sports Science Institute recommends utilizing the R.A.C.E. formula for hydration:
Replace Fluid Losses.
It's important for athletes to minimize dehydration (weight loss during exercise). Marathon runners should try to prevent a loss of more than 1% to 2% of their body weight (e.g., a 150-lb athlete should not lose more than 1.5 to 3 lbs. per race). By weighing yourself before and after training runs under various environmental conditions, you can develop a good sense of your fluid replacement needs on race day and make adjustments based on the weather that day.
Avoid Over-Drinking.
Over-drinking (weight gain during exercise) can increase the risk of hyponatremia, a rare but dangerous condition that has been associated with excessive fluid intake and to some extend the loss of sodium in the sweat. While the sodium in Gatorade can reduce the risk of hyponatremia during the marathon, the risk still exists if too much of any fluid is consumed. Replace fluids based on weight loss, not guessing.
Check Your Urine.
If it's light yellow (like lemonade) that's usually a sign of good hydration. Crystal-clear urine often indicates over-hydration and the need to cut back. Dark urine (like the color of apple juice) may signal dehydration and the need to drink more.
Eat a Salty Diet.
If you are a heavy sweater or if you finish workouts with your skin and clothes caked with white residue, your diet should contain enough salt to replace those losses. Salting your food to taste is encouraged; during training runs and on race day, favor salty carbohydrate snacks and sports drinks over water to help replace the sodium lost in sweat.
HAPPY RUNNING!