I am blank on what to write today so since its summer I thought to pass along some words of advice for dealing with the heat. This comes from Coack Kao of 2nd Wind Athletics. I know from my own personal experience...listen to Coach, or pay the price. One tip I will add from the recent edition of Runner's World is to wear a visor as opposed to a full hat. They say that the visor protects your face while allowing the top of your head to vent the heat as opposed to keeping it in. It makes sense...and I'm no expert. I prefer visors but only because I find the fit more comfortable. Nothing is worse than being uncomfortable on a run!
So enjoy below, keep cool, and happy running:
Well, it’s officially summer and we hope everyone had a great July 4th weekend! As you all know Summer is the perfect time to get outside and train. The days are long, the weather is better and the energy is strong. Some things to remember when you train this summer:
1. Keep hydrated – Make sure your ingesting lots of fluid before your run. The extra heat will cause you to perspire more and your water intake should increase. During your runs, make sure you carry a water bottle if running more than 1 hour, taking in fluids at least every 30 minutes. After your workouts, fluids will help clean your system and provide a way to rid your body of waste products efficiently. As a rule of thumb, drink at least 8 glasses of water a day, plus 8 ounces for every 30 minutes spent working out.
2. Don’t run outside if it’s too hot – If it’s over 85, stay indoors on the treadmill in an
air-conditioned room or run in the early-mornings or late-evening.
3. Don’t forget your sun block.
Wednesday, July 05, 2006
Tuesday, July 04, 2006
PAT'S PROTEIN POWER SOOTHIE
HAPPY 4th and HAPPY BIRTHDAY AMERICA!!!
The San Ramon 4th of July Run had a good turnout this morning. No PR for me...I ducked out of the race early to get home witht he family. I can run a 10K any time.
Here's an easy smoothie recipe for a meal or just a quick "pick me up"...there is no secret to this, it has been duplicated many times by many people and I certainly am not the first to think of it. I do, however, endorse it highly so I decided to attach my name to this one:
1 cup water
1 cup ice
1 cup fresh berries (or peaches)
1 scoop pure whey protein powder (vanilla)
1 banana
2 tbsp ground flax meal
Put all in a blender all at once and blend thoroughly. You can add or subtract the ingredients as you like...or throw in peaches instead of the berries. From time to time, I even throw in an orange for something different. It makes enough to for 2 servings or so, but its pretty low in calories when compared to that crap you get at Jamba Juice. Find the right whey powder at Costco, Whole Foods, or Trader Joe's, and you'll be getting about 22g of protein per scoop.
A key on this one...make sure to add the flax meal. Flax has so many nutritional benefits such as a high concentration of Omega 3's, lignans which contain the very beneficial phytoestrogens, and fiber. The amount of fiber found in just 2 tablespoons of ground flax meal contains about the same in a serving of oatmeal. Since Americans lack adequate fiber, this is a great way to add some to your diet without having to down a cereal like "Colon Blow!" Fiber also helps regulate the blood sugar which can help with weight loss and fight off mood swings. In the big picture, I truly think flax is a miracle plant, full of the best that nature has to offer.
Check out this site for more on flax meal and other whole grain products:
http://www.bobsredmill.com
As I mentioned above this is great to have as a breakfast or afternoon fill-in when the after lunch hunger might come into play. If you can't get to a blender, just some protein powder, a little pure orange juice, and some water will do. Shake vigorously and drink!
One final thing...if drinking as a recovery drink, don't be afraid to throw in another scoop of whey powder....the added grams of protein will help those tired muscles.
The San Ramon 4th of July Run had a good turnout this morning. No PR for me...I ducked out of the race early to get home witht he family. I can run a 10K any time.
Here's an easy smoothie recipe for a meal or just a quick "pick me up"...there is no secret to this, it has been duplicated many times by many people and I certainly am not the first to think of it. I do, however, endorse it highly so I decided to attach my name to this one:
1 cup water
1 cup ice
1 cup fresh berries (or peaches)
1 scoop pure whey protein powder (vanilla)
1 banana
2 tbsp ground flax meal
Put all in a blender all at once and blend thoroughly. You can add or subtract the ingredients as you like...or throw in peaches instead of the berries. From time to time, I even throw in an orange for something different. It makes enough to for 2 servings or so, but its pretty low in calories when compared to that crap you get at Jamba Juice. Find the right whey powder at Costco, Whole Foods, or Trader Joe's, and you'll be getting about 22g of protein per scoop.
A key on this one...make sure to add the flax meal. Flax has so many nutritional benefits such as a high concentration of Omega 3's, lignans which contain the very beneficial phytoestrogens, and fiber. The amount of fiber found in just 2 tablespoons of ground flax meal contains about the same in a serving of oatmeal. Since Americans lack adequate fiber, this is a great way to add some to your diet without having to down a cereal like "Colon Blow!" Fiber also helps regulate the blood sugar which can help with weight loss and fight off mood swings. In the big picture, I truly think flax is a miracle plant, full of the best that nature has to offer.
Check out this site for more on flax meal and other whole grain products:
http://www.bobsredmill.com
As I mentioned above this is great to have as a breakfast or afternoon fill-in when the after lunch hunger might come into play. If you can't get to a blender, just some protein powder, a little pure orange juice, and some water will do. Shake vigorously and drink!
One final thing...if drinking as a recovery drink, don't be afraid to throw in another scoop of whey powder....the added grams of protein will help those tired muscles.
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