Summer’s here so be smart and keep training…

6 Tips for Handling the Heat

1. Pay attention to your heart rate: It shouldn’t be going up by more than about 10 beats per minute from what it would typically be on easy days. If it stays (or feels like it stays) consistently higher, then you may be getting into a consistently dehydrated state.
2. Slow down and get in the entire workout: Most of the time, it makes more sense to slow down and get the entire workout in than simply cutting it short due to the heat.
3. Mind your Hamstrings. In most runners. The first sign of dehydration is evident in the hamstrings. Pay attention on your longer runs if your hammies are getting tighter than usual: this is a good sign you’re not getting enough electrolyte fluids.
4. Stretch in the evenings before bed. At that time, you should be well hydrated, and your muscles are still warm from the day. The last thing most people want to do is stretch when they feel the panic of trying to cool down after a hot run.
5. Time your drinking. It takes 20 minutes to absorb your fluid intake prior to exercise; drinking large amounts quickly before you head out the door will only promote gastric empyting. Downing a water bottle will cause your system to basically blush out that glude and not absorb it properly. Nursing it over a 30-minute period is optimal pre-run.
6. Don’t be afraid to give yourself a break: If you’re feeling particularly beaten down from the heat, take a day off, jump on the treadmill or trainer in the air-conditioned gym, aqua jog in a colder pool and  do something to give your body a breather.

After the OWS, we’ll continue to have group Trail Runs at 7 pm from the same beach area.  No one left behind for a fun, off-road group run that will go 3 to 6 miles each time.  Learn the trails and train with a fun-loving group of runners.

Ride your bike out the park and get the whole trifecta in one night!

http://therunnersflat.com/ai1ec_event/optimal-running-form-clinic/?instance_id=2107

We’ll start at Noon at C.F.H.S. track.  We’ll start with a simple warm up and then do some video of each person while running.  As we download video and do the assessment, one of us will lead you through plyos and form work w/ dynamic warm up and stretching.  We’ll then look through video, focus on two to three goals for each person and key you in on what drills/plyos/stretches will help those areas.  We’ll run again w/ video and let you see the differences, and send you home armed with knowledge to put into practice.

The forms are down here at the store and the first meeting is Tuesday, June 5th at Pfeiffer Park in C.F.
5:30 pm.
Calendars will be handed out and locations, days/times will be included.  All practices are from 5:30 to 7 pm.
Stop in and get a form for your speedster!

TRF Staff

May 12

• 21st Annual MVRA Trail Run
• 9th Annual Run Like A Mother

May 19

• The Mud Run

Every Monday Night

• Monday Mayhem Group Trail Run

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