I Don't Sweat As Much in the Winter so I Drink Less

Winter Hydration Reminder

Many of us feel the same way. "When I go running (or insert your sport/exercise here) I don't sweat as much when it is cold out." We don't feel the thirst that drives us to the cooler like in the summer months. It is very easy to cheat our bodies on the number one resource it needs: water.

Not only do we lose water through sweating, but also through exhalation and urination. We see the pictures of frost on people's hats or scarves (and on our own) and think how cold it looks, not realizing that water came from somewhere. We run in temperatures where we can "see our breath," which is actually water vapor leaving the body. And of course there is the yellow snow. All of these ways let fluids out that we need to replace.

In the colder weather your body works harder to stay warm. Water is used in the regulation of body temperature. This causes more stress on the body and it pulls more resources to work. Along with that added stress, the regular digestion, lubrication of joints (essential for us who workout), transportation of waste and many other functions are facilitated by water.

So what do we do?

We keep on track to drink our recommended amount of water daily. As I am not a licensed nutritionist (I don't even play one on tv), I cannot tell you how much water you specifically need. However, I can point you in the right direction ----> Mayo Clinic How much water to drink? However, they don't tell you specifically either, but provide a good guide.

How do we get this water? Hydrate before, during and after exercise. If you are going to be out for a while you might consider a water bottle belt, hand held bottle or backpack style (ie-Camelbak) to take along. My preference for shorter runs in the belt. I have a Fuel Belt by Fuel Belt (didn't see that one coming) which holds 4 small 8 oz bottles. It also has a small pocket in the back for a few gels, protein bar, chocolate covered espresso beans or whatever your vice happens to be. You will want to find the best hydration system for your needs.

Either way, we all know hydration is a key element to athletic success. Don't forget it before, during and after you are out there. Keep hydrated so you can go out and GET SOME!

Rocks and Roots Trail Run Series, Part I Review

Fleet Feet Sports - Rock & Roots Trail Series 2014
This year my fiancee and I have my first two events of the year being the Rocks and Roots trail series. I originally signed up to do the 20K in January and the 30K and February. We completed the 20K in January but as life would happen, she will now be in Florida for the February event. The plan was to do the 20K together and the 30K at our respective paces. We have decided to lower the distance for the second event to better fit in our training schedule.

As for the first run of the series, which was a 20K for us (the choices were 10, 20, 30, 40 or 50K), it was a more challenging experience than what we expected. Instead of a trail run, it ended up being a muddy march for 12.4 miles. The race was on January 12th, which had many days of snow melt off the days prior and a rainy day just one day before it. This made for quite a muddy trail. But getting a wooden medal is worth it right? Is a wooden medal a wedal?

We went to check out the course two weeks prior to the event. It was Phase 1 of the Alum Creek Mnt Bike Trails. I have been familiar with these trails for quite some time using them for training the past few years. I also ran with a group there and met Rob Powell, the race director for the Forget the PR 25K and 50K (http://www.mohican50k.com/), a great race.

The day of our event for the R&R series went quite differently than expected.

Set up/Organized

The event was set up well with plenty of room at the start, volunteers for parking and running directions, and an easy packet pickup prior to race day. Once we arrived onsite, we were directed where to park. The only pitfall I saw with the base area was that they double parked some people. If you ran a 10K and the person parked behind you was doing a 50K, you might be there a while. I didn't hear of any problems like that but made sure to leave space so we could get out.

They had an easy to see start area, made announcements as to the starting waves frequently (10K and 20K had separate start times from the rest.) and an easy transition area for the aid station if you were doing multiple laps.

The Course

The course, as I mentioned, was Phase 1 of the Alum Creek Mnt Bike Trails. This is a single track trail that is approximately a 6 mile loop around one of the fingers of Alum Creek. It has rolling hills, nothing too steep or long, some wooden bridges and a few rocky areas or other "technical" areas for mountain biking. It also has roots, as the name states. As usual on single tracks, you need to keep an eye on your foot falls. What is usually a fairly easy to run trail was a mud pit by the second lap. The churning of so many feet on a narrow course with all the snow run off and rain of the days prior made almost every inch of it a sticky, soup-like mess.

Yes, that is her pant leg going down to her shoes that you can't see, because the mud is so deep.

The course was rough, especially the second lap and I can only imagine how it was on a third, fourth, or fifth. I don't blame Fleet Feet for the poor course conditions, but it would have been nice to be able to run this on a normal trail surface.

There were two aid stations along the 6.2 mile loop. The first was at 4.5 miles in and the second was at the finish/lap line. They had the regular gamut of trail running snacks: water, Gatorade, chips, pretzels, gummie bears and a few other items.

NOTE: The course was torn up to the point it made mountain biking very difficult to impossible in some areas. Fleet Feet has volunteered to help repair the trail and are looking to move the February race to the multipurpose trail at the same location. Well played on their part.


Swag in the Bag

One great thing about the trail series was the swag for signing up for both races. This included not only the standard racing tech t-shirt, but a very nice hooded sweatshirt as well. I have testimony that it is a very nice, warm hoodie. We also received a nice pair of Balega socks, a Mini Clif Bar and a hand held water bottle by Nathan. For two races and all that gear, $85 was one great deal. 

Bag full of swag.

Miscellaneous Items

Post race was the same aid table used during the lap breaks of the course. I did help myself to some chili after the race was over. It was decent and the warmth was welcome on that cold January day.

They had a small fire pit and some music for the spectators but not much else, which is common for trail runs.

I do look forward to the next run in the series. If any of you are looking for a good trail running series I would recommend this one. Good location, swag, and hopefully better trails without the deep mud. If you choose this race, or anything other, just make sure you do. Get out and GET SOME!

Got Some Things from 2013

To start, if you haven't yet this year, go get some. No, go now. Read when you get back. We are just going to look at a few things that did and didn't happen in 2013, I'll wait for you.

Okay, good. Now lets look at some things. As a year ends, many people look back to see what they accomplished, failed at and never got around to. Generally they also look to the future to see what goals they will have in the next year. And many people with a blog write a post like this saying the same thing. Thanks for reading mine.

The year was a bit of a blur, I think most people feel that way this time of year. It started off with expectations of a race/event a month and ended completing a handful of them.

I was able to run the MudNinja in 2013 (the year prior my appendix and I had an argument and I didn't get to run the event) and have goals of getting top 10 in 2014. I saw my little boy run a couple laps at the Mini MudNinja and watch his love of mud runs grow. I ran the inaugural Survival Race at the Arnold Classic. I came in 29th overall, 2nd in my age group and I'll be looking for a higher place in that as well. I ran the OH Tough Mudder with a new friend and failed horribly. I had calf cramps half way through but he stayed with me the entire way. I hated holding him back but also appreciated the bonding time with a fellow crazy person. I ran the Kentucky Tough Mudder and again didn't go as fast as I would have normally wanted. I had my girlfriend with me and we took the challenge together. Staving off hypothermia and painful IT Band issues for her, we were hand in hand at the finish line.

Half way through the Mini MudNinja.

I also found out, through push ups only, I raised my benching max 25 lbs over the past year. I found out my son could do 400 burpees in a day. Yes, he is crazy, they say he takes after his father.

I still love gorram hills.

I'm learning how to run with someone who isn't at my physical level yet. I love running with my her but I have to find ways to push myself while we go on runs that push her. I repeat hills as we run when we come to them. I might run ahead and double back to her to get more mileage. I also might run ahead and do an exercise like burpees until she catches up. In all the ways I can find a way we both get a good workout while running together.

This post is just to ponder the little things. Perhaps write some of them down from last year for this year. Value what you learned from last year. In all the chaos, I did get a great new workout partner.