Team 'Ohana 2009: No One Left Behind

[Worfiedoodles]

"Do the Hoedown.HOEDOWN. Do the Hoedown. HOEDOWN."

Deb -- How can I ever thank you for putting that back in my head?

Sigh. No workout today guys. Yesterday's 6 took too much out of me. Still working on finding that balance. I worked today -- testifying at another Hearing this morning (about 60 people, and I felt like an idiot -- I'm fairly confident I sounded like one, too, so at least I'm consistent ). This afternoon I caught up on my e-mail while I listened to the DIS unplugged podcasts. Yep, I often do that when I don't need my full attention.

I have a meeting tomorrow morning, and then I'm back with ds in the afternoon. We finished the book report earlier, so I'm done for now. Dennis is doing the science project with him (recycling), so I get a break until the next project/report is assigned. I like alternating, I think we burn out less this way.

My library doesn't have The Anderson Method. I was going to pick it up at Borders, but they don't have it in stores, only online. Amazon also has it, so I'm planning on ordering it soon.

Mark aka DOOD -- What Corinna said. Happy Birthday to the one who makes our Debra happy!

Jeanne -- I will stay far, far away from that book! I hope your race is awesome, I know you are going to have fun with Kathy!(That goes for you, too, Kathy, have a wonderful time!

Corinna --Welcome back to MA for the weekend! I hope it works out great with your friend, how fun to be able to do a race together!

Debra -- Enjoy your low-key night. I'm sorry DOOD has to work late. But I know he will be happy to come home to you on his birthday. Admit it, you're going to spoil him just a little! Ok, so here's a big insight into Dennis's character. He had Jury Duty Tuesday, and he was done at noon -- so he went to work. That would never have crossed my mind. I am not nearly that responsible

Richard -- I watched my Tivo'd episode of "Heroes", and immediately began to feel more intelligent. DS wants to see the new Star Trek movie next. I need to catch the reviews to see if it's ok for a tween. I'm considering seeing it myself first, just to make sure it's ok...yes, that would mean I'd get to see it twice

Sunny -- I bet we could get Cindy aka CindyLou to come down from Lowell, and maybe round up some more people! You can feel free to claim the Mall if you want to -- I tell people Deer Island is mine, but nobody seems to mind letting me have the path around the sewage treatment plant?

JenB -- Have a wonderful trip to FL, and a No Way Jose for me! I miss the Beach Club. I don't know when we'll ever get back there (hard to persuade dh we need to stay there), but Beaches and Cream is a definite must do!

Jackie -- For some reason, the more I work out the more I weigh this week . I am really getting discouraged. I dug The Beck Diet Solution back out and realized I never finished it, in fact I only did half of it. I'm going to start following it again and go all the way this time. I'm going to put myself on weekly weigh-ins. Every day is too demoralizing.

Mel -- P.C. Cast's series is called the "Goddess Summoning" series. The first book is Goddess of the Sea. For some reason, my library has every other book, so I've missed two. I like them, but I found the last one I read Goddess of Love to be a bit too erotica for my taste. Then again, what was I expecting with that title and Venus as a main character?

Christa -- I know 5K is just a warm-up for you, but I hope you have a blast!

Ok, so I'm looking for advice on a self-help book. I do really well when I have a plan to follow, and I want to kind of just kick my entire life up a notch. I feel like I could do more, but I need a plan. Anybody feel like that and find a book that was helpful? For lack of a better term, I feel frumpy (in body and spirit) and I want to find my way to a more svelte, stylish, urbane, witty, spiritual, yet grounded me -- with a welcoming home and an active family. But I still have to go to work and do , so it can't be another full-time job...

I'm off to read myself to sleep. Everyone have an awesome night and a fantastic weekend!

Maria

 

[jeanneg]

Just had to pop in and say to DOOD! You'll never guess who he shares a special day with.........the Greek!!!!! Yep, he's 2 score plus 2 today.

I think I am finally packed......I don't need much for a 2-day trip. All I need to do is pack the carry-on and I am finito.

 

[plutosmyfav]

Ok, so I'm looking for advice on a self-help book. I do really well when I have a plan to follow, and I want to kind of just kick my entire life up a notch. I feel like I could do more, but I need a plan. Anybody feel like that and find a book that was helpful? For lack of a better term, I feel frumpy (in body and spirit) and I want to find my way to a more svelte, stylish, urbane, witty, spiritual, yet grounded me -- with a welcoming home and an active family. But I still have to go to work and do , so it can't be another full-time job...

Maria

Oh do tell me when you find that book! I could really use it.

I'm up for a Star Trek meet. I'll probably be meeting in Burlington or Woburn. But it will be nice to know you are all with me somewhere.

I've been a slacker in training. I did a cardio kick-boxing class today but no running since Monday.

 

[tiberius]

Richard -- I watched my Tivo'd episode of "Heroes", and immediately began to feel more intelligent. DS wants to see the new Star Trek movie next. I need to catch the reviews to see if it's ok for a tween. I'm considering seeing it myself first, just to make sure it's ok...yes, that would mean I'd get to see it twice
Maria

I'm glad to know your IQ is back into the triple digit range again.

I love your excuse for getting to see the new ST movie twice!
I wonder if it will be on an IMAX screen somewhere near me?

 

[Optimator]

Alright Debra,

What the heck's the deal. We've been in Nashville for 2 days and Kathy won't answer a darn question of mine! All she does is ask me another question!!

I'm really stumped why she asked me why I'm mad at Drew Carey!!

 

[deekaypee]

Helloooooo cousins, including Mike! As this was DOOD's b-day weekend, I didn't spend as much time online. I'll need to catch up tomorrow, with news and all, but it wouldn't be a Sunday night without a mixer posting.

'Ohana Monday Mixer

I've been thinking about how to create a hot topic for this week's mixer question. Turns out, the weather cooperated with me.

Many areas of the country experienced above average temperatures this weekend, which made many of our weekend distances uncomfortable. (I was thinking especially of how the weather affected the racers at CMM, particularly our very special WISHers). So this week's mixer topic:

What are your training/racing/recovery tips and strategies for hot-weather conditions?

Feel free to tell us how you alter your routines: when you go out, what gear you use or what you wear, how you hydrate and fuel differently, how to recognize danger signs, how you keep cool and/or recover from overheating, and when you decide to shorten/quit/take it inside.

As we all know, going out in the heat can be dangerous, so please help all of us by sharing your knowledge.

 

[mkymsehi]

Deb,

I'll chime in early (Sunday night).

Hmmm, define hot? Typically it's 84 degrees here when I run in the afternoon when I finish work. Summer time it's in the 90's.

First thing is, run either early in the morning before the sun rises, or late in the afternoon. My long runs in the summer start around 5 or 5:30 am, so I'm done by 9 am.

Run on the shady side of the street if you can.

Always wear short sleeve or tank top, wicking material. Visors let the heat disburse off the top of the head better than a hat.

Sunscreen is a must, and lip balm. Sunglasses are optional.

Must be sure to hydrate the day before a run, the day of the run, on the run, and after the run. Water is fine, and Gatorade is even better.

For me, I have the luxury of jumping into the Pacific ocean to get in some swim time. Great way to cool down. Otherwise, I'll do an ice bath.

On those miserable days when I overheat, I just shorten my run, and don't push the pace.

Anyone want to run in Honolulu, let me know when you get here. LOL.

P.S. Deb & Tracy - Wednesday is Baskin-Robbins 31 cent scoop night.
http://baskinrobbins.com/Spotlight/31CentScoopNight.aspx

 

[princessrunner]

Morning Cousins!!!!!!!!!!!

I would LOVE some advice on this current "hot" topic! I would also like to hear how others have recovered after the heat stroke of it all!

I did all of the things Jeff just mentioned including running through the hoses that people were kind enough to provide us and I still got heat stroke. Of course this being CMM, I did not have the option of cutting the run short (although it did cross my mind) nor did I have the option of the ocean. So, what else people?? My hottest training run unfortunately was at 60 degrees but CMM was 87 with a stiff headwind so no amount of hydration was going to save me. I tried salt, gels, water, cyto, everything available to us.

My piece of advice is DO NOT forget your sunscreen and make sure that you put some in your hair if you are not wearing a hat. Yeah, the top of my head is still painful too.......

 

[getnthinr]

I do not do well in the heat. "Old age" and overweight just don't mix well with temps much above the 80s. I agree with Jeff's tips -- the right clothing, shade, etc. and will add a couple more.

1. I pack my Camelbak full of ice because chilled water is just easier for me to drink.
2. I bike as often as I can. I can never walk/run fast enough to create my own breeze, but there's always one waiting on the bike. I head to my local rail trail and get my workout there when I can during the summer.

In reality, I generally avoid the heat and humidity by using a treadmill. Because I do not race in the heat, I don't worry too much about forcing myself to train in it. By the time Disney rolls around (which is always hot to me), the local temps have cooled and any adjustments I made to the summer heat have long gone. Pretty wimpy, I know, but it has worked for me.

 

[wellesleyprincess]

I define above 70 degrees at the start of a run as hot. I try to avoid doing runs longer than 45 minutes in that weather by doing longer runs either so I'll be done by about 9:30 am or don't start until 7 pm.

I did my first races in the Alabama summer and all I can say is you just learn to deal with it in some respects. When it's not a spurt like it is right now, you eventually just.

As far as racing, drink at the water stops, even in a 5k (all our 5ks back home have water stops). Look for races that have covered/indoor areas for awards so you can actually cool down after the race. Also, keep moving but start drinking anyway (I think you should do this at all races). My other tip is be careful with sugar (even Gatorade), I fine in the heat my stomach becomes more sensitivie to sweet.

I think the best tip is listen to your body. I haven't had problems with heat, but the main thing is to realize when you may.

Jennifer

 

[UTGuitarist27]

I kind of deveolped my own special training technique for when its hot outside. I will usually sit in a lawn chair with a frosty beverage and think to myself, "I should really be running right now." It definately is the best way that I've found to deal with the heat. Unfortunately I am just not seeing the improvement in my running that I would like to be seeing...

but seriously, I don't have anything special that I do except instead of running for a distance I'll run for a time. I'll forget about doing a 2 or 3 mile run and just try to go for 30 min. Now that I'm thinking about it though. If you would have access to a pool, swimming might be a good substitute for running on those scorchers.

I'm pretty intersted to see what everyone else has to say. I could definately use all the tips I can get. Especially since I'll be doing all my summer training in South Carolina.

 

[plutosmyfav]

I kind of deveolped my own special training technique for when its hot outside. I will usually sit in a lawn chair with a frosty beverage and think to myself, "I should really be running right now." It definately is the best way that I've found to deal with the heat. Unfortunately I am just not seeing the improvement in my running that I would like to be seeing...

I can relate! I feel like a total doofus. This weekend was high 80s and I couldn't for the life of me recall how I used to run in that heat. Then Jeff's post reminded me.... oh ya, 5AM runs. Somehow that little strategy has slipped right out of the cranium. Looks like it's going to be back to setting an alarm on Saturdays...

 

[tiberius]

I consider it "hot" when I open the door and get that warm and muggy feeling and start sweating before I start running (which happened again yesterday, and probably will into October).

I try to always run with a water bottle if I'm going more than 40 minutes, and sometimes I'll even carry water on shorter runs. I always make sure to properly hydrate myself the night before the run, as well as before I start a morning run. For the longer runs I wear a belt with 4 water bottles and a pouch for gels. Since I can go through those 4 bottles in 5 or 6 miles, I'll keep aware of the locations of local parks with water fountains if I might need to refill.

I don't run wear cotton anymore, only wicking type fiber materials. I don't care for caps as they keep my head warm, but I try to wear a visor to keep off the sun for long runs where I start after sunrise--or the sun comes up durig the run. On bright sunny days, I may need to consider a waterproof sunscreen.

I also, from time to time, may consider running at the gym on the treadmill instead of running outside.

 

[windwalker]

I've done most of my running/walking and exercising in general in hot climates. Tropical islands, the American South and the desert. I've learned to not only survive but to race and train in high heat. I have done marathons in 90 degree temps and my 10K PR was done in Las Vegas on a 115 degree day in July. My thoughts and ramblings here are what worked for me.

To start with every year when winter was over and we had the first high heat of the year I'd go for a long run. I'd do it close to support, my favorite place was the base gym track. After a good warmup I'd run at a moderate pace till I was really feeling the heat, usually about 4 to 6 miles, not till I was falling down dizzy but till I was uncomfortably hot. then I'd walk back to the gym and take a long cool shower till I finally stopped sweating profusely. Usually after this I could do my runs the rest of the year without to much problem with the heat.

My take on hydration is that it's an all the time project. I'm not suggesting that you do, but I would never carry water on training runs. I would stay well hydrated all the time and just plan on a stop at a water fountain on the way. I was literally never without a drink, usually water or sun tea all the rest of the time unless I was sleeping. When I went on my runs I'd drink all I wanted before I started and after I finished.

When I race I never bother with drinking for a 5k and only maybe once or twice in a 10K. But in a Half or Full reguardless of the temp, I'll get a cup of the sports drink at every station. I do the sports drink for the calories and the electrolytes as well as the water.

Warm Panda

 

[jeanneg]

Happy Monday, cousins!

Well, the CMM proved to be quite a challenge. It was definitely alot hillier than I predicted.......and no one was expecting the temps to be quite that high. The news said it reached 87 degrees and since we took off nearly a full hour after the official start, the back-of-the-packers had to bear more of the heat burden. The good news is that my foot didn't bother me too much....not completely fine, but alot better than it has been, so I was grateful for that. The bad news is that I had a wardrobe malfunction......one that I would have never predicted, but hey, the more you do, the more you learn what kinds of things can go wrong. I always wear snug fitting shorts underneath whatever else I'm wearing because they eliminate chafing issues. About a third into the race, I started to feel a hot spot, which is unusual because I've never had one before. It got progressively worse, but I decided to ignore it and just plodded forward. It was a tough day on a rough course and nothing was going to break my focus. After I crossed the finish line and my adrenalin subsided, I realized that something serious was going on because, YOWSA, it hurt! It turns out that the inside seam of my shorts ripped opened, first on one side (about 4 inches worth) and then the other (about 2 inches) leaving me with a very lovely and concentrated case of chub rub..... OUCH! I tried Desitin, but can't get it to stay on because it's still very wet and raw. Now I've got a great big dressing on it and as long as I don't move, it's not too bad. What I'm really concerned about it that tomorrow I have to get on a treadmill for a stress test and that can't feel good. Sooooo, the moral is......even if you buy good quality stuff (my shorts were Under Armour brand), it's important to check the seams for any weak spots before a long event because once it goes, it really goes.....and the end result ain't pretty!

It was so good to see so many WISH people at the CMM and we really did get to spend alot of time together. It was especially nice having so many of us staying at the same hotel. Pat did a great job of organizing everything so that all the WISHers were together on one floor and she even arranged to have the hotel make up special energy goody-bags for us.

One interesting observation: Kathy's husband Mike (Optimator) ran the full marathon so fast that he actually finished his race before most of the WISH half-marathoners reached their finish line. Some of it had to do with the fact that he was in a corral that released a little earlier, but it's still pretty amazing, not to mention comical, that he ran twice as far as we did and yet was there at the end cheering as we were all coming in. Congrats, Mike!

Deb: in answer to the mixer question, I don't have anything unique to offer in addition to what's already been said. I guess the main things are to stay hydrated, wear a hat, and get out early if you know it's going to be a scorcher.

OK.....gotta go do some work. I have a few photos and will try to post them later.

 

[MouseDogMom]

Jeanne - Sorry about the wardrobe malfunction, but glad you survived CMM without too much foot pain. I was watching online hoping to see WISHers come in, but the picture was fuzzy enough that I couldn't tell for sure!

As for the heat, I've spent the last couple of summers working on the ideal survival techniques. Our Galloway group runs every Saturday from May until December, so we deal with a LOT of hot days. We did shorten one run when the heat index was projected to be too dangerous, but otherwise, we sweat and bear it. I start hydrating as early as Thursday night, and probably drink 8-12 bottles of water before Saturday morning (when we start at 6:30.) I also add in at least a bottle of Gatorade and/or Nuun on Friday. I take water and Gatorade in my fuel belt on my run, and refill the bottles along the way (one of the benefits of running with the Galloway group is that they put water and Gatorade along the course, along with snacks on 20+ mile runs!). I also carry electrolyte tablets for cramping now, since teammates gave them to me during tough times last summer. And yeah, lots of TM time for the mid-week runs!

Jackie

 

[ultramickeymouse]

Lisa: As for heat(like WDW in Jan a couple of years ago) we were not trained for it either because of being in snow country.

I use Endurolyte caps(from Hammer Nutrition ) every hour(1-2). I also have a zip baggy that I carry a couple of wet handkerchiefs. I re wet at aid station and put one on head uner hat and tie one around neck and have hang down my back(under shirt). I also use Cool Off Banda(with chamy inside) that I got when attempting Western States 100 a long time ago. Here is what it is like http://www.zombierunner.com/store/product1835.html .

Take care and rest up before pushing too hard again.

 

[mkymsehi]

Jeanne,

Try A&D diaper rash ointment instead of Destin. It's not white in color, so you don't have that summer lifeguard look on your chub rub.

 

[corinnak]

I am back from my weekend 10K trip. It was quite an adventure. And Debra's Mixer question is sooo timely for me as well. I'm getting ahead of myself!

I had a great time with my friend Jess and her family and got to see another friend's 7 week old son, which was absolutely worth the trip in itself. The night before the race, I talked to Jess about her pace and determined that she was probably a little faster than I would be, and that we'd start together and then split with no worries if one of us was slower/faster.

The race had a 1pm start time, and the woman who checked me in was from St. Paul, MN - how crazy is that? Jess' husband and daughter came along and Rob was kind enough to hold our things during the race. It was warm, in the 80's when we arrived, but then some clouds were overhead for the start and I thought - this might not be so bad. Those clouds did not stick around long, though. Jess and I ran together about the first half mile but I was just not feeling quite right. I'm not sure what the problem was but even walking up the hill to registration seemed more taxing than I would have expected. We started out faster than I would have on my own and eventually I dropped back. I have never been in a race with so many chatty, friendly people, though. One of them commented on my water belt (Almost nobody had them and there were only 2 water stops on the 10K course, which normally would be MORE than enough, but today....) and I told the story of a hot run when I went out without a belt and swore never again, basically.

As we ran up the first little hill, past my high school, there was Jess' family. Rob comes out, asks how I'm doing (answer: ugh.) , gives me a high 5 and I go on my way. I actually accidentally left my camera with Rob in the stroller, but in some ways I guess that was OK - I wasn't really up to anything but doing the race that day. I managed to run the first mile and a half or so, but then there was a bigger hill and I walked some of it.

Around mile 2, I was feeling fairly dreadful. I do not usually eat any sport beans before about 45 minutes or an hour, but I decided to try some along with some water and see if that helped. It did a bit, but around the time of the first water stop at 2.25 miles, I knew that if I was stupid and pushed it, I was at risk of my first DNF. My new tactic was the one I used when I was undertrained for the Minnie 15K - walk the uphill, run the downhill and flat parts. And the running was with no concern for pace. This was survival-bare-minimum-tactics. I did still pass people, much to my surprise. For a while, I think I was maybe the next to last runner, but I did manage to move up even with my survival running. Everyone seemed to be doing about the same thing back where we were.

There were hose sprinklers set up along the course and that was probably the best thing ever. And I told the people operating them exactly that!

Unfortunately, some of the specators in this race were saying the wrong things - such as the LIE 'It's all downhill from here!" Pardon me, but I could SEE that the hill we were on continued up around the corner! And that is not even taking into account the last LONG hill.

At one point, I thought "If only I can get to the finish line, I can collapse." It would have been a fine 10K walk, but it was beyond me to run it all that day, with the leaves not yet out, total lack of shade, temps around 85 and hot sun beating down. Weirdly, at one point, I knew I was hot but actually felt a bit chill inside my body.

Finally, I did get to the finish and managed, somehow, to muster a signature smile and new pose for the camera. Hang Loose, I guess?

I said I hoped to finish in something over an hour, and I exceeded my expectations more than I could have expected. My first 10K was a "leisurely" 1:19:35. Incredibly, I was not in the bottom 10!

After the race, I did not feel quite right and walking around in the sun wasn't working out for me. I wanted to stay under the shaded refreshment tent. They had garbage cans full of ice with yogurt tubs in them. I grabbed some ice and melted it on my head and then rubbed it on my arms and legs, too. After that and a little bagel and a bunch of water, I started to feel more normal and had some vanilla yogurt which brought me the rest of the way back. I really wanted some orange slices, but they were all gone.

I have never eaten so many sport beans on a run, and they were all sticky, too. Not good, but I don't think I would have made it through without them and my own water stash. Cause I was really NOT acclimated for that weather and sun.

The rest of the weekend was thoroughly enjoyable, though, and included finding a 90 pound puppy wandering around on one of those New England back roads. I hopped out and walked him up to where he belonged - apparently he'd snuck out???

The weather today was GORGEOUS and I was like "Oh why couldn't this have been yesterday???"

Home now, and getting back to normal.

 

[aldisneygrl]

STAY INSIDE WITH THE A/C!!!!!!!!

But seriously, I was given advice to make sure I hydrated all week long before my run. I could see from the weather that it was going to be HOT! Although, I don't think any kind of planning can prepare you for that kind of hot and hills. I drank at least 64 oz. of water each day, plus I drank quite a bit of OJ, since I was trying to avoid DD's crud. I believe that helped me tremendously! Also I ran with my 20 oz. water bottle and filled it up at an early water station, and refilled as needed. It was nice to have water at mile 10, when there wasn't a water station to be found. Plus, I needed it to wash down the PB I ate to help get my energy back.

I also, did a lot more walking than running. My training was a run 4/walk 1, but a guy I stood with in the beginning corral told me that his brother told him to WALK up all the hills. Well, that is what I did. I ran when it was downhill, flat or shaded. It worked for me. Also, I didn't go out whole hog. I did quite a bit of texting on 4th Ave and going UPHILL on Demonbreun (between mile 1 and 2). I was getting support, plus I was in need of a tissue, and was trying to convey that to my son. Although, when I saw him and the family at mile 5.5, there was NO tissue! Can't trust a 16 yo, to catch on to hints, ya' gotta spell it out for him. Note to self: Next time tell him to bring me a tissue!

I can attest to Jeanne's malfunction, and it looked OUCHY!!! I could feel her pain just looking at it. She and her husband were my WISH angels out there on the course.

Oh, and I was in the finish line with Mike when he finished the Full. WOW!!! That was amazing that he went twice as far in the same amount of time as me.

I agree with everyone else that I was very thankful that there were people who were generous enough to spray us down with their own sprinklers. That really helped. Later on there were folks passing out ice, and I used it to rub on my neck, face, hands, etc. to help cool me down.

Oh, and I forgot to put any kind of sunscreen on my lips, and they were stinging by that evening.

All in all, I had a great time! The WISH support was AWESOME!! I would definitely do it again! In fact a coworker told me today that she plans on doing it again next year, and I am up for it, hills and all!