Happy Running Day! We have been faced with some very hot temperatures lately. This gives a good reason to slow the pace, wear sunscreen, and stay hydrated!
To beat the heat and vary my pace, I have resorted to the treadmill for a few runs. Combined with my Nike+ workouts on my iPod, I can run with Kara, Lance, Serena, Salazar and others and listen to their instruction. This is taking me back when I first really started getting into running. Nike+ comes through your earbuds and tells you your mileage; however, during the speed and distance workouts, they let you go all out. You get rest periods in between hard time intervals that allow your body to settle down. This gets my pace where I want it to be and the mileage comes naturally. Here are my training runs for the week:
5/25 3.00 miles @ 7:30/mi pace
5/26 5.01 miles @ 7:52/mi pace (treadmill)
5/28 4.34 miles @ 7:53/mi pace
5/30 5.01 miles @ 7:59/mi pace (treadmill)
5/31 6.00 miles @ 7:06/mi pace (treadmill)
6/01 5.19 miles @ 7:04/mi pace
6/02 Running this evening for National Run Day
Temperature on each of these runs, except on the treadmill, was between 85 and 90 degrees. Coming off a PR at Geist high temps, combined with tired legs was tough. The treadmill really help alleviated some of the soreness and my feet and legs appreciated a break from the pavement.
TIP: Hydration is key on these hot days. Drink lots of water before, during and after the run. A good way to judge how much water to drink following a workout is to weigh yourself on a digital scale before you begin and after completion. Odds are your weight will be less following a workout. Take the difference in pounds, and drink that much water (1 pound = 16 ounces).
I enjoy is adding an electrolyte replenisher to my water. My favorite is Nuun, which comes in a variety of flavors. I drink Lime or Berry Nuun before and after every training run and even more at my races.
HISTORY OF NATIONAL RUN DAY:
National Running Day is a national initiative of the major organizations within the running industry to join forces in an unprecedented unified effort to nationally promote running as a healthy, easy, and accessible form of exercise. The second annual National Running Day will be Wednesday, June 2.
From New York to San Diego, the day will celebrate the benefits of running as part of a healthy and active lifestyle aimed at combating some of today’s most pressing health issues.
You can participate in National Running Day anywhere—you don’t have to be in one of the cities hosting events to take part. At the least, all it takes is to wear your running shoes throughout the day, go for a run, and invite a friend to join you.
So, what do you think? Ready to get out and run?
The mission of National Running Day is to designate one national day to promote running as a healthy, easy, and accessible form of exercise.
This initiative aims to:
> Strengthen a nationwide grassroots movement to get people running.
> Encourage Americans of all ages and fitness levels to get out and run.
> As more school physical education programs disappear every day, get kids interested in running as a part of an everyday healthy lifestyle.
> Inspire children of all ages by exposing them to professional runners who know better than anyone the benefits of running.
> As a sign of participation and to motivate people around them, get people to wear their running shoes to work on June 2.
SEVEN REASONS TO RUN
Because of changes in diet and lifestyle, Americans are increasingly at risk for diseases that can significantly diminish the quality, productivity, and length of their lives. The time to act is now.
> Nationwide, the annual medical expense for juvenile obesity is more than $127 million annually.
> Health-care expenses and productivity losses related to obesity problems cost Americans more than $100 billion annually.
> Currently, obesity-related illnesses cause some 300,000 deaths a year. Inactivity and poor diet will soon overtake smoking as the leading cause of preventable death in the United States.
> Overweight youth ages 10 to 15 have an 80% chance of becoming obese adults by age 25.
> Only one in four kids gets at least 30 minutes of physical activity each day. Kids and teens obesity rates have doubled in the past 20 years.
Exercise-and running, in particular-is one solution to combating these health issues.
> According to the American Sports Data 2007 Superstudy of Sports Participation, 39.5 million people in the United States ran or jogged at least once, and 11.7 million ran more than 100 days/year.
> In 2008, according to Running USA, there were 9.2 million finishers in road races (ranging in distance from the 5K to the Marathon), a 4 percent increase from the 8.8 million finishers in 2007.
HAPPY RUNNING!
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