There is nothing like a heat wave to up the challenge quotient of running. Here are some of my favorite tips for staying cool on the run:

Run Early or Late. The sun is especially potent this time of year so aim to run when the sun is below the horizon (either early morning or evening). While it may be tough to get out for an early morning run, you get the added benefit of cooler road temperatures (no fried feet!) and can enjoy the rest of your day in air conditioned luxury. Just remember to wear bright clothes and reflective gear so you're visible to autos.

Run Slow(er). Summer running is more about survival than speed. Most runners find that their pace slows 30-90 seconds per mile due to blood (and oxygen) being directed toward your skin to keep it cool - instead of to your muscles to provide power and flush out lactic acid and waste. Respect the slowdown as your body's way of protecting itself from overheating. The good news is that your efforts, despite slower times, will yield benefits once the weather cools.  

Run for Cover. Running in the woods on a dry, sunny day can feel 10-20 degrees cooler than a run on the roads - the difference between running comfortably and running in a sweat box. Plus, the added challenge of hopping over rocks, roots and branches will slow your pace  and allow your body to work more efficiently.

Drink Early & Often. Your body is like a radiator that works optimally when its reservoir is full of water. While you should always carry water with you to drink and dump over your head, it is also important to hydrate throughout the day to help recover from your last run and prep your body for the next run. For added benefit, drink electrolyte-enhanced beverages like Nuun (sugar-free and only 3 calories) and stay away from caffeine and alcohol which are diuretics/dehydration accelerators.

Screen Out the Sun. Runners are at a high risk for melanoma. Protect yourself with sweat-proof sunscreen. It works - and feels - better if you apply it 30-60min before your run.

Dress Light. Wear loose-fitting, light-colored clothes made of synthetics or wool (yes, wool - it's surprising cool on hot days) - no cotton! You'll be drier and more comfortable. Plus, some New Balance, Zoot and Pearl Izumi gear is made from IceFil fabric which cools the surface of your skin by a few degrees thanks to embedded Xylitol (think cool sensation in peppermint-flavored gum).

Elisabethan Eco-Fashion T's: These fabulous handmade tee's are a super cute way to show the world your accomplishments! Designer and recycler extraordinaire (and Dartmouth grad), Elisabeth Delehaunty, makes these tees in her Colorado studio from reclaimed t-shirts and adorns them flower, 13.1 or 26.2 appliques and funky 3/4-length striped sleeves. Each shirt is one-of-a-kind, pre-washed and destined to become one of your favorites. Limited quantities available!

Elisabeth needs our help restocking her stash of "experienced textiles". This summer our goal is to collect 100 cotton tees in good, USABLE condition (no fading, holes, stains or tech tees) that will be used to create future shirts. Particularly desired are solid or shirts with great prints or stripes. The bigger, the better. Favorite colors are hot pink, grass green, turquois and neutrals. Everyone who donates a tee will be entered into a drawing to win a FREE Elisabethan tee, plus we'll donate $50 to the charity of your choice!

Cool Point: This product is cool - literally! To run safe in hot temperatures, you need to stay as cool as possible. Scientific studies show that performance, pace-setting and fatigue is all guided by signals to the brain. Cooling your hands (your body's natural radiator) stimulates thermoregulation signals to the brain which has been proven to improve athletic performance and delay fatigue.

But ice cubes don't cut it for long when it's really hot. Enter Cool Point - an innovative product that chills your palm for up to 60 minutes. It is lightweight (under 5oz), doesn't distract from your normal running motion, durable and recyclable. Steph has been product testing it for the past two weeks and has been impressed by how well it works, despite her early skepticism. Check out this video from the CapTexTri.

Hydralite Tops (men): Testers agree- this Saucony-favorite is fantastic for hot weather running! It is ultra lightweight (100gm) and features a breathable grid construction for superior moisture management. Whether you choose the singlet or the short-sleeve shirt, you will feel like you're running shirtless. Made from recycled materials, it's environmentally friendly too!

Red Running Skirt (women): We have the perfect skirt for your 4th of July festivities and the Red Dress Run. This fashionable and functional skirt from Pearl Izumi has a side split that allows for full range of motion, longer inseam than most running skirts, inner brief (no compression short ride-up!) and flattering wide waistband with stretch draw cord for extra comfort. We love the easy access back envelope pocket and interior pockets for gels. It even has reflective elements for low-light visibility!

NEW AMPHIPOD PRODUCTS: 

Airflow Lite Waist Pack: The popular Amphipod AirFlow Lite Waist Pack has been updated from all black to a fashion-friendly floral pattern! It has fully vented AirFlow™ mesh construction and a bounce-free low profile design for extra comfort. Ultra-minimalist feel with two internal compartments for nutrition, phone, music, keys, etc. Fully adjustable too!
 

Zippod Wrist Pocket: Customer Request! If you're looking for a minimalist and comfortable way to carry small items, this new product by Amphipod is it! This small wrist pocket holds ID, cash, keys, and other small essentials. It is sleek, lightweight and highly adjustable. There even is an internal pocket for holding race timing chips! 360 degree reflectivity too!

Run Ready Pouch: This is your on-the-go access to nutrition, phone, music and essentials! With fun exterior designs, this pouch slides onto hydration belts, bottle packs, waist packs and more to hold your little essentials. Its secure spring-lock zipper closure and easy access moisture protective design keep your essentials safe. Fully vented! Positions anywhere on your hydration belt!

Train with us and see how much fun 13.1 miles can be! Click here to register or learn more (fee is $125 and does not include the race entry fee).   

**Last Call for our Triathlon, Marathon, 10k and 5k Training Programs.  Click on the program name for more details**

 Attention Ladies!  The 15th Annual Red Dress Run/Walk for Women presented by United Healthcare is this Saturday at 8:30am.  Last year over 1,000 women of all ages participated in this exclusive ladies-only event which celebrates women's fitness in a non-intimidating environment. 
 
The 5k run/walk begins (and ends) in Elizabeth Park's beautiful Rose Garden where over 15,000 roses are expected to be in bloom.  The rest of the 3.1 mile course travels over wide, well-paved roads through shade covered neighborhoods.  After the race spend some time in the Finish Line Village which is a vibrant festival of tents filled with information, goods and service that help women live fit and delicious strawberry parfaits. Yum!!
 
Fleet Feet Sports will be hosting packet pick-up and race registration on Friday, July 6 from 4-6pm. Skip the lines and stress on race morning and save 10% on all apparel that contains the color red. Registration fee is $35 with a portion of the race proceeds being donated to the Go Red for Women campaign of the American Heart Association.
 
Don't forget to bring the kids as there will be three special fun runs for them (1/4 mile, ½ mile and 1 mile) just for them beginning at 8:15am.  Cost is $10 and kids will receive a t-shirt and a medal!
 
Click here for more information.

One of the necessities of summer barbeques is the presence of watermelon. Who can resist reaching for a slice of refreshing watermelon?  It is also a delight to see watermelon as an option at the post-race food table. With its high water content, it helps to replenish those lost liquids.

One cup of watermelon has only 48 calories. It is an excellent source of Vitamin C and the antioxidant lycopene. This salad is perfect to serve at your Independence Day picnic.

Watermelon Salad with Goat Cheese

Ingredients:

• 1 small watermelon, rind and seeds removed and chopped into 1 inch pieces
• 1 cucumber, peeled, seeds removed and chopped
• ½ cup goat cheese
• 1 sprig of lemon verbena
• ¼ cup or less of olive oil
• 2 Tbsp lemon juice
• ½ cup unsalted pistachios
• Sea salt (my fav is Fleur de Sel)

Directions:

1. Add the lemon verbena leaves to a mortar and pestle and grind them up, bruising the leaves.
2. Transfer to a separate container and add in the olive oil. Let it sit for about an hour.
3. Combine the watermelon and cucumber in a large bowl. Refrigerate until just before serving.
4. Crumble the goat cheese over the salad.
5. Add the lemon juice to the lemony olive oil. Pour over the salad and gently toss.
6. Just before serving garnish with pistachios and a sprinkle of sea salt.

Substitutions: Lemon verbena is not readily available in the supermarkets. Mint leaves are an alternate, albeit different tasting, option.

Adapted from: www.food52.com

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STORE HOURS:

Come sail Maine's gorgeous Penobscot Bay with us! The trip will be led by our Events Manager, Kristen, and her husband Dave. While the Taber is a National Historic Landmark, it has been updated with modern amenities like electricity, running water, bathrooms and cozy private cabins. The all-inclusive trip fee is $788.

Perhaps the best feature on board is a vintage woodstove that produces five-star meals at the hands of a talented chef.  We're talking handmade breads, soups, risotto, gnocchi, roasts and delectable deserts - complemented by fresh ingredients from local gardens and the sea and perfectly paired wines.  Their motto is to error on the side of decadence.  It's no wonder Rachel Ray is a huge fan!    

To be tempted even more, check out the Stephen Taber's web site.  Call Captain Jane at 1-800-999-7352 or email info@stephentaber.com to reserve your spot on the Fleet Feet Sports Running Cruise.