Week 3

Can't believe we are on week 3 already! Hope everyone is doing well. Some of you have had trouble opening the weekly document through the email attachement, so just check here each Monday and it will be posted. Enjoy! Feedback welcome, just send me an email.

Half-Marathon Weekly
To help motivate, inspire, and get your week started…

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say 'I have finished.' There is a lot of satisfaction in that.”
-unknown

This week’s workouts:
Jan 18: Monday- 2 miles
Jan 19: Tuesday- cross train/strength train
Jan 20: Wednesday- 3 miles
Jan 21: Thursday-cross train/strength train
Jan 22: Friday- 2 miles
Jan 23: Saturday- Rest
Jan 24: Sunday- 4 miles

Top 5 Hydration Mistakes (www.runtheplanet.com)
Number 5: Not drinking enough or drinking too much - Most people need between 20-33 ounces of water per hour during exercise. Less than that amount can lead to dehydration, but also more than that amount can lead to overly diluted blood sodium levels.

Number 4: Drinking water only and little or no electrolytes - A water only hydration strategy will only dilute your blood sodium levels as mentioned above. Having the proper balance in your blood of water and electrolytes will help you avoid all sorts of problems.

Number 3: Using a simple sugar fuel - Simple sugars are used in most popular sports drinks for taste, however, simple sugar fuels must be mixed in weak 6-8% solutions or they will sit undigested in the stomach.

Number 2: Lack of a hydration plan - Some athletes will approach training workouts and racing without a real plan for hydration and just use the "wait until I'm thirsty" approach. By that time you are thirsty, generally its too late to effectively battle your sweat losses. It is better to sip small amounts of fluid over the entire hour versus one or two big gulps.

Number 1: Not practicing proper hydration during training or doing something completely different on race day - The best way to fine tune your hydration plan is practice, practice, practice. Knowing how your body reacts to the proper fuels, fluids and electrolytes will be the key to your best performance on race day or in a given workout.

One more motivational reason on why hydration is so important, in the format of a popular commercial:
Race entry fee for half marathon: $45
Ride in an ambulance to local hospital: $250
IV's, emergency room, doctor's fee: $1500
Overnight stay for observation: $800
Finishing your race without going to the medical tent: priceless

Who’s up for the Penguin Run (5K) on January 31st at 11 am? Let me know.