Its been a great training season. Best summer weather for running in many years.
Congratulations to all the participants and leaders who have made it this far! Your race is around the corner and you have earned the right to be there. Everyone should say thanks to the Jason Royer, Jen Shurtz and Dr. Terese Laughlin from Athleticare - They have given us so much support and help this year!
One piece of advice is keep your effort sessions this week to a minimum. Having fresh legs on Sunday morning is more important than having a great effort session on Wednesday that leaves you sore for the weekend. Being active is advisable but avoid pushing yourself to go faster or further than you have gone before.
Our celebratory picnic is Monday night too. The buffet will be in the the Lincoln Park pavilion just south of where we put the water in Lincoln Park. The food line should be ready by 6:30pm and is being catered by McCormicks again. They did a great job last year. There will be plenty of food. Save room for their delicious cookies.
With the State Fair going on you'll have to start and end your runs in Lincoln Park. Approach the park from the south and/or west side for parking. Hydration water will be out at the War Memorial turn, the cemetery entrance and at the Lincoln Park Pavilion.
Its not too late to register for the Springfield Road Runners Club's 2 mile Parade Run next week. It is a lot of fun no matter what pace you run. This is a tradition that you don't want to miss. It's sponsored by Scheels, produced by race director Lance Cull who always puts on a great race. Get a few of your team mates together and have some fun! Here's the link to register.
This evening we run/walk the full 10k route
leaving from the fairgrounds. Leaders from each team will be helping to
keep you safe.
Water stops will be at the west entrance to
Lincoln Park so you go by it going out and coming back. We also will
have a water stop at the cemetery memorials.
Course marshal will be at Grandstand and Main St, Main and
Sangamon in the Fairgrounds, 5th and Sangamon, north entrance to Lincoln
Park, west entrance to Lincoln Park, south loop of Lincoln Park (one on
each side of park), Eastman and 3rd, Eastman and Monument Dr, Bottom of
the hill in front of Lincoln Memorial, and in the memorial area to
direct runners to the south exit to the memorials.
Leaders not assigned to the finish line or course support will be running with you.
early to the Pavilion across from the Fairgrounds Grandstand to get
your bib and shoe tags. We will be set up by 5:15 to give out bibs and
tags. I'm using a timing system to capture your start and finish time
and these results will be posted on the blog by tomorrow. Remember to
turn in your shoe tags at the finish!
Good luck tonight and remember this is a practice run or walk and your training has prepared you. You are ready!
With the heat index for Monday evening being forecasted to be above 90 degrees I have to put out a warning. For some of you, when the heat index is above 90 it may be wiser to train indoors or earlier in the morning than to come out for our group training.
This warning is for everyone but pay special attention to it if you are carrying extra weight, are on medications that could make you more sensitive to heat (including NSAID's like ibuprofen, Advil, Motrin and Aleve) and anyone who has a sensitivity to overheating while exercising.
When you come out for the training tomorrow evening please follow these instructions:
1. Wear moisture wicking clothing and bring a towel you can wet to keep yourself cool.
2. It is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to exercising).
3. Drink fluids (water and Gatorade) every 20-30 minutes along your route.
4. If you become dizzy, nauseated, have the chills, or cease to sweat- STOP exercising.
5. Find shade and drink water and/or Gatorade. If you do not feel better, get help.
Heat related illnesses are heat cramps, exhaustion and stroke. You can help prevent these from happening by following the steps above.
Heat Cramps (sharp, stabbing pain in a muscle, especially in the leg muscles, although it can occur in the diaphragm, resulting in a very painful side stitch) are caused by electrolyte deficiency due to exercising in hot weather. If you get heat cramps, stop running, drink fluids containing electrolytes, cool the body with wet towels, lie down with feet elevated a few inches above heart, and get to a cool area immediately.
Heat Exhaustion (moderate rise in body temperature, dizziness, nausea, vomiting, headache, weakness, lack of coordination, heat cramps, heavy sweating accompanied by moist and cold skin, "goose bumps", rising heart rate, fatigue that causes you to slow down): It is caused when your body is unable to dissipate enough heat generated during exercise in warm, humid conditions and also loss of electrolytes. Treatment: Stop running, drink fluids containing electrolytes, cool the body with wet towels, lie down with feet elevated a few inches above heart, and get to a cool area immediately. Seeking prompt medical attention is also highly recommended. Untreated heat exhaustion can rapidly progress to heatstroke.
Heatstroke is the worst of all them. It may or may not include symptoms of heat exhaustion. Symptoms include lethargy, extreme weakness, confusion, odd behavior, disorientation, unconsciousness, cessation of sweating, hot, dry skin. Can lead to convulsions, seizures, coma, and death. It is caused when your body's thermoregulation fails. It cannot dissipate the heat generated during exercise due to one or more of the factors mentioned above and core body temperature rises to 105°F or higher. Treatment: This is a medical emergency that requires immediate medical attention. Call 911 and/or the emergency response team immediately. Move runner to a cool area, rub body with ice, or immerse in cold water.
Hydration is such an important aspect to running and recovery. Your running stamina as well as the speed with which you recover is due in large part to how well you are hydrated.
Drinking before, during and after your run is very important. Take advantage of the hydration stations and never run longer than 30 minutes without re-hydrating.
If you are having a hard time keeping up with your group you might consider adding in a short walk break of 30 seconds to 1 minute whenever you feel your heart rate has moved into Level 3 (75% to 85% of your maximum hear rate) for more than a minute and Level 4 (85% to 95% of your maximum heart rate) for longer than 15 seconds. You should be keeping your pace at Level 2 (65% to 75% of your maximum heart rate) with periodic short moves into Level 3. Going harder won't improve your ability to build mileage and at the higher levels your chances of injury increase substantially.
Rose will be at the pavilion in the Fairgrounds tonight with T-shirts if you still don't have yours.