Tuesday, July 31, 2012

Strategies for High Heat and Humidity Races

Here are some strategies to beat the heat and humidity and safely cross the finish line...

Source
Ditch the treadmill.  For 2 weeks leading up to your event, run outside.  When exercising in temperature in the upper 70s and higher your body needs to increase blood volume, retain electrolytes and switch on cooling processes (like sweating) earlier.  Training outdoors will help you do this.

Start off strong.  Get at least 7 hours of rest the night before the race - sleep deprivation makes it tougher for your body to regulated its temperature.

Lighten up.  Wear a tank top and shorts made from wicking material and stick with lighter colored clothes.  When air flows over exposed skin, it evaporates sweat, which helps lower body temperature.

Drink responsibly.  You only need to drink when you're thirsty.  Consuming too much liquid can lead to a condition that causes nausea and vomiting.

Take a break.  If you feel faintness dizziness, fatigue, loss of peripheral vision - possible signs of heat exhaustion, step out of the race, lie down and lift your legs higher than your heart.  If you feel better, get back in the race, but move at a slower pace.

Most importantly - listen to your body and dial it down if needed.

Info from Shape magazine June 2012.

Have any other hot race day strategies?


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Monday, July 30, 2012

Meatless Monday - Lentil Mango Salad

Simple clean delicious lentil salad...

Lentil Mango Salad on a bed of Kale

Rinse and inspect
1 cup of dry lentils 

Place lentils in saucepan and add
3 cups of water 
one garlic clove 

Cook to desired softness - (I usually cook lentils about 25 minutes).  Towards end of cooking add salt to taste. Drain, discard garlic clove and set aside to cool.

Black lentils
Wash and chop
some cilantro and
some parsley

Finely dice
onion

Dice
one ripe mango

Combine lentils, onions, chopped herbs and diced mango.

Season with
one tablespoon of olive oil 
juice of 1 lemon 
1 tablespoon white balsamic vinegar
salt and pepper to taste.

Serve on a bed of massaged kale.  Enjoy!

Recipe from Chef Pandita (modified slightly).

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Friday, July 27, 2012

Friday Funny

Run...not rum:)
Happy Friday!
  
Will you be watching the opening ceremony?
Any other fun plans for the weekend?

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Thursday, July 26, 2012

Three Things Thursday

Kovas and I have a nice long run planned for tomorrow.  It was supposed to be this morning, but I overslept:) - 13-14 miles of hilly trails...

photo courtesy of MML
The ZOOMA GL Ambassadors are planning a training run for August 18 - contact any one of us for more info.

ZOOMA announced their latest race location:

Nice destination race for January...

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Wednesday, July 25, 2012

injinji Toesocks

Not too long ago, Kovas and I received some injinji toesocks to try out (read his thoughts on them at Midwest Multisport Life). The idea behind the toesocks is that the 5 toe seamless design provides proper toe alignment, protection from blisters and hotspots and superior moisture control. The separation of the toes also increases airflow keeping feet cooler.

The injini Performance Series Lightweight Toesock™offers a sleek and ultra thin interface.

The injinji Performance Series Midweight Toesock™ features a honeycomb design on top of the foot for added breathability and a light compression for proper fit. 
I have to admit, they felt a little strange the first time I wore them, and they do take a little getting used to. Like injinji states - be patient with your first wear and allow your feet to adjust. Once each toe is in its sleeve, it’s worth it. My feet felt great while cycling, walking, and running in the toesocks. The toe separation is especially nice on long hot summer runs. Biggest struggle is keeping the kids from swiping them:)

 The MANIFESTOE: 
 "...Forever committed to innovation that allows your feet to live and perform at their peak. 
 We are...a better way." 

(Disclaimer: I was sent this item for free to review on my blog, courtesy of injini, via Outside PR. I did not pay for the item, receive payment for this review, or agree to give a positive review. Aside from information gleaned from the company website, the opinions are my own.)

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Tuesday, July 24, 2012

Tuesday Training

Slight change of plans - Hero Rush has been postponed to October 6.  Kind of a bummer, we were looking forward to it this weekend but will have to wait a bit longer.  Tazer and Gaigai have started "training" for their triathlon.  They've been running on the treadmill,  both joined me at the track on Friday, and Tazer has been cycling along on my long runs.

A  slow start to the week but then stepped it up a bit:)

Monday - rest  (up to Michigan with the kids)

Tuesday - rest (still in Michigan with the kids:)

Wednesday - Key Run 1 - treadmill - 1 easy, 2 MT, 1 easy, 2 MT, 1 easy

Thursday - cycling on trainer - 35 easy

Friday - Key Run 2 - track repeats goal - 2x (6x400) w 90 RI - 2 min 30 sec RI bet sets - actual 10x400

Saturday - cycling on the trainer - 40 min planned - only squeezed in 10 easy, 10 tempo

Sunday - Key Run 3 - 8 hilly miles at HMP + 20;  Tazer came along again on his bike and carried my water and phone - I really enjoy his company and help on my longer runs:)

Pictures never show how big hills really are...
I also started the JCORE program with Kovas this week -- tough!  Great workout and the best thing about it is that it's only 20 minutes 6 days a week:)

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Friday, July 20, 2012

ZOOMA Great Lakes Kickoff

Last night was the ZOOMA Great Lakes kickoff party at Fleet Feet in Chicago.  Great to have met some of the other ambassadors, indulged in a massage, did some yoga and received lots of goodies...

Some of the GL ZOOMA Ambassadors - Kim, Maggie, Amy, Meghan, Bobbi, Marci and me 
If you're still looking to fill your fall race schedule - check out the ZOOMA 5k and 1/2 Marathon in Lake Geneva, WI.  Beautiful destination and great time of year for the races!  Enter GLAMB6 when registering to receive $10 off the half or $5 off the 5k entry fee.

Happy Friday!

Any fun plans for the weekend?

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Wednesday, July 18, 2012

Wilderness Wednesday - Waterfall Glen

Last week for my long run, Tazer and I headed down to Waterfall Glen Forest Preserve. With an almost 10 mile loop, plus some shorter spurs, this is a great trail for runners, cyclists, equestrians, walkers, and cross-country skiers. The smooth, gently winding, wide path is somewhat hilly - although we took a detour and managed to find some major hills:), and offers plenty of shade and dynamic scenery.  From wooded hills to wetlands and open prairie vistas, the ever-changing scenes on the trail easily kept our interest for the entire loop.

Marshy area
Typical section of trail
Some sort of ruins along the trail
My sherpa:)
Being a Saturday the trail was pretty packed - there were plenty of cyclists and CARA was having a group run providing water along the way.  Tazer was my sherpa, carrying my drink, chomps, keys and taking photos along the way - a very pleasant run:)

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Tuesday, July 17, 2012

Tuesday Training

Getting psyched and ready for Hero Rush next Saturday!  I have about 9 weeks until the North Face Endurance Challenge and 14 weeks until ZOOMA...


Sunday - early am headed up to Michigan to celebrate Little A Bomb's 2nd Birthday; after brunch had some time at the beach jumping waves and fighting the current with the kids

Monday - cycling on the trainer - 30 minutes easy

Tuesday - Key Run 1 - tempo run - didn't happen

Wednesday - cycling on the trainer - 10 easy; 5x (1 hard, 1 easy); 10 easy

Thursday - Key Run 2 - track repeats - 6 x 800 (90 RI) - I'm really enjoying the track workouts:)

Friday - (another) rest day

Saturday - Key Run 3 - long run - Tazer and I went to Waterfall Glen (come back for tomorrow's Wilderness Wednesday for more details:); Tazer was my bike-riding sherpa and made the run much more enjoyable again.



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Monday, July 16, 2012

Meatless Monday - Chickpea Curry

Gaeng Kari Tua or Chickpea Curry is a somewhat unusual Thai dish in that beans are not very common in Thai cooking.   This has been a favorite of our family's since Tazer started eating solid food...
Thai Chickpea Curry
In a mortar, pound out to form a paste
1 clove garlic, coarsely chopped
2 coriander roots, coarsely chopped (we usually substitute some ground coriander)
1/2 tsp whole black peppercorns, ground

Briefly fry paste in pan/wok with
2 Tbs oil

Add, stirring well
1 cup coconut milk

Stir in
1 Tbs curry powder
1 potato (I substitute sweet potato), cut into 1 inch cubes
1 c chickpeas, cooked
2 tomatoes, sliced into wedges
10 sweet basil leaves
2 Tbs light soy sauce
1/2 tsp salt

Bring to boil and simmer until potatoes are cooked.  Serve over brown rice and garnish with cashews.  Enjoy!

Recipe adapted from Vatcharin Bhumichitr's Thai Vegetarian Cooking.


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Sunday, July 15, 2012

Talking Dirty - Mud Run Lingo and CustomInk

Kovas and I had our first mud run experience last month at Warrior Dash - so much fun!! Soon we'll be trying another - Hero Rush - similar, but "more than just a mud run."  We talked about coordinating our outfits...but somehow didn't...Maybe next time we'll try CustomInk, which allows you to design custom T-shirts, or "mud duds" online.


CustomInk has also created a Mud Run Lingo Glossary.  Here are some of my favorites:

Bake n’ Cake [beyk-and-keyk] · Verb
Standing in the sun until the mud that covers you becomes a dirty crust.

Birthday Suitors [burth-dey-soo-ters] · Noun
Those men who choose to complete mud races in various stages of undress, or in Speedos.

Fon-dudes [fon-doodz] · Noun
Men so totally covered in mud they look like they were dipped in a chocolate fountain.

The Freshwater 15 [thuh-fresh-wot-er-fif-teen] · Noun
The weight that your clothes and shoes gain after going through the first water obstacle.

Kicking Ash [kik-ing-ash] · Verb
Clearing the fire hazard in one glorious leap.

Lemming [lem-ing] · Verb
To jump off of a tall obstacle mindlessly following those in front of you without regard for your personal safety.

Mud Suds [muhd-suhdz] · Noun
The well-earned beer you down after crossing the finish line.

Official Debriefing [uh-fish-uhl-dee-bree-fing] · Noun
The recounting of your race tales while disrobing; usually held in a parking lot.

Slip Slops [slip-slops] · Noun
What any pair of previously functional shoes becomes after you’ve completed the race.

Mud Duds [muhd-duhdz] · Noun
The custom t-shirts, accessories and other apparel you and your friends don for team unity in a mud race.

If you haven't tried a mud run, you should - they really are a lot of fun.  If you're in the Chicago area, check out Hero Rush, July 28th - enter promo codes MultiSportLife15 or WomensEndurance 15 for 15% off registration.

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Friday, July 13, 2012

Pearl iZUMi Fly In-R-Cool Tank Review

In the heat and humidity of a Midwest summer, I cannot imagine wearing anything more than a tank top (and shorts, of course:)) for a run.  Perfect timing - I received a Pearl iZUMi Fly In-R-Cool Sport Tank to try.  This tank has Pearl iZUMi's innovative In–R–Cool® fabric technology which helps keep  the body cool while you exercise.  Form fitting with a built in bra (even though it's somewhat supportive, I opted to wear my running bra also), it's stylish and sleek.  Great tank for hot and humid summer training!

Heading out for an 8 mile run along the shore of Lake Michigan
wearing my Fly In – R – Cool® Sport Tank

Other features include:

  • Direct–Vent panels dry fast and provide optimal temperature regulation
  • One back easy access envelope pocket
  • Reflective elements for low–light visibility
  • Laser cut Direct–Vent panels provide optimal ventilation


  • To see what Kovas thought of the Men's Fly In–R–Cool® Short Sleeve, head over to Midwest Multisport Life.

    (Disclaimer: I was sent this item for free to review on my blog, courtesy of Pearl iZUMi, via Outside PR. I did not pay for the item, receive payment for this review, or agree to give a positive review. Aside from information gleaned from the company website, the opinions are my own.)

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    Thursday, July 12, 2012

    Icebreaker Rush Tank Review

    Merino wool in the summer?  Normally one thinks of wool for cold winter days (I have a couple Icebreaker pieces I love for cooler weather), but merino wool  is great for extremes – breathable in summer, insulating in winter, yet exceptionally soft and lightweight.  Plus no stink and non-itch, make this Icebreaker Rush Tank an ideal natural performance clothing alternative for hot and humid Midwest summer running. 

    Heading out for a morning run in my Icebreaker Rush Tank
    "Our merino combines the best qualities of traditional wool, synthetics and cotton. It’s soft and non-itch, it’s warm in the cold and cool in the heat, it breathes to prevent clamminess, and it has a miraculous ability to warn off stinkiness – you can run a marathon and still smell as sweet as if you’ve spent the day on the sofa" (from Icebreaker.com).

    Not only does Icebreaker make a great product, but they're also environmentally conscious. Their products are made from nature and are inherently self-sustainable and made with integrity.  Each garment has a Baacode which can be typed in to trace a garment from source to shelf.

    For more information check out their website, follow them on twitter and like them on Facebook.


    Disclaimer: This product was sent to me for review purposes, courtesy of Icebreaker via the Jam Collective. I was not compensated in any other way for the review, was not obligated to give it a positive review, and all opinions are my own. Some information in this review was taken from the company website.


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    Tuesday, July 10, 2012

    Tuesday Training

    With the extreme heat, 4th of July, out of town guest, birthday parties (what other excuse can I think of?), last week's training had a few gaps in it...

    Here's a look:

    Sunday - cycling on the trainer - 10 easy, 20 tempo, 10 easy (and then off to Michigan)

    Kovas and Little A Bomb enjoying the waves
    Monday - rest day - climbing up and down to the beach counts for a hill workout though, right?

    Tuesday - Key Run 1 - tempo run - 1 mile easy, 2 miles MT, 1 mile easy, 2 miles MT, 1 mile easy - hot and very humid - but the sounds and sights of running by the lake always makes it easier

    Wednesday - cycling on the trainer - 10 easy; 5x (1 hard, 1 easy); 10 easy (then off to my parents' to play in the pool)

    Munchkin jumping off the diving board
    Thursday - Key Run 2 - long run - opted for the treadmill due to the extreme heat; planned to run 10 mi at HMP + 20, but only made it to 7.

    Friday - rest day

    Saturday - rest day

    Overall not that bad considering all the circumstances:)

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    Monday, July 9, 2012

    Meatless Monday - Massaged Kale Mango Salad

    Here's an easy recipe for a delicious, refreshing summer salad...



    In large bowl add
    1 bunch kale, stalks removed and discarded, leaves thinly sliced 
    1/2 lemon, juiced 
    drizzle of extra-virgin olive oil 
    sprinkle of kosher salt 

    Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside.

    To make the dressing, whisk together
    1/2 lemon, juiced 
    2 teaspoons honey 
    freshly ground black pepper

    While whisking, stream in
    1/4 cup extra virgin olive oil

    Pour dressing over kale, and add

    1 mango, diced small (about 1 cup)


    You could also add pepitas, slivered almonds, crumbled blue cheese, dried cranberries.

    Enjoy!

    Recipe adapted from Food Network

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    Friday, July 6, 2012

    ZOOMA Great Lakes Training Kick Off

    ZOOMA Great Lakes training kick off will be Thursday, July 19 from 6:30-8:00 at Fleet Feet Sports Chicago (1620 N. Wells St.).  Beginning at 6:30pm, there will be (2) 20 min FREE yoga sessions, sponsored by CorePower Yoga, mini manicure stations, massages and refreshments!  ZOOMA staff will be on hand to answer any of your race questions PLUS will offer a one night only discount into ZOOMA Great Lakes Half Marathon and 5K. One lucky participant will also be eligible to win a free entry!  RSVP today to info@zoomarun.com as space is limited! 


    ZOOMA Great Lakes


    I'm excited to be a ZOOMA Ambassador and look forward to meeting my fellow Great Lakes Ambassadors and everyone else involved with the ZOOMA race series!  Check out the 2012 Great Lakes Ambassadors and their blogs:  Amy Bax of SecondCityRandomness.wordpress.com, Courtney Franson of RunCourtRun.com, Marcia Kadens of MarciasHealthySlice.com, Kimberly of OutsideMyHead.com, Jess McMullin of RunWithJess.com, Meghan Schacht of The Perfect Compilation Tape, Kimberly Skaff of IlaxStudio.com/blog, Bobbi Welch of ZeroTo26Point2.blogspot.com, and Maggie Wolff of MagMileRunner.com.


    For more information on the ZOOMA Great Lakes race and to see all the ambassadors on one page, head over to ZOOMA Great Lakes.  Also to receive $10 off the half or $5 of the 5k entry fee, enter GLAMB6 when registering!


    Happy Friday!

    Any exciting plans for the weekend?

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    Thursday, July 5, 2012

    Stand Up Paddleboarding

    Last summer at my in-laws in Lithuania, we had the opportunity to try out stand up paddleboarding (SUP).


    We all had loads of fun then, so we decided to try it again.  This time we rented a  paddleboard from Third Coast Surf Shop and took turns leisurely paddling on the Galien River.

    Collage created by midwest multisport life
    For a greater challenge - next time maybe we'll do some yoga on it or take it out on Lake Michigan!

    Have you tried Stand Up Paddleboarding yet?

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    Tuesday, July 3, 2012

    Tuesday Training: FIRST

    In preparation for the North Face 1/2 trail marathon in September (and for ZOOMA in October), I chose to follow the Furman Institute of Running and Scientific Training, or FIRST training program outlined in Run Less Run Faster. This plan focuses on intensity over frequency. It incorporates three runs, each with a purpose and two days of cross training - which they call the 3plus2 plan.


    The three key runs include track repeats, tempo runs and long runs. Instead of easy, "junk" miles, each run is to be completed at a specific pace that is custom to a recent race pace. The quality runs followed by quality cross training days provide for the rest and recovery time needed to prevent injuries. In addition there is a rest day and a rest/cross training day.

    So far this plan has been working well for me. I like the flexibility - I can look at my week ahead and schedule my runs as they fit my schedule, as long as I have the rest or cross training in between my key runs.

    Here's a look at my training from last week:

    Sunday - rest day (Saturday we celebrated the summer solstice in Detroit camping out - not sleeping nearly enough so it was good to have this as a rest day:)

    Monday - Key Run 1 - track repeats - since I have not raced a 5k recently, the first 2 track workouts were to prepare for this week's workout - 3 x 1600 (with 60 second rest intervals); with this time, I calculated my training pace for the remaining training weeks

    Tuesday - cycling on the trainer - 10 min easy, 10 min tempo, 2 easy, 3 hard, 5 easy

    Wednesday - Key Run 2 - tempo run (on the treadmill) - 1 mile easy, 6 miles at long tempo pace, 1 mile easy;

    Thursday - rest day (good timing/planning - Wednesday, Kovas and I had a nice evening out:)

    Friday - cycling on the trainer - 10 easy; 3x (1 hard, 3 easy); 5 easy

    Saturday - 11 mile run at half marathon + 30 second pace (Tazer cycled along with me, as a traveling aid station, carrying water and some chomps - much appreciated company:)

    So I'm sticking with the plan - it's challenging, but so far it's working for me!

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