Last week we skipped the seminar and hit the road early. We did, however, give out some fabulous door prizes!

- Free one month, city-wide membership to YMCA of Greater San Antonio

- Amphipod reflective Xinglet

We will have more door prizes this week, so don't be late!

What an appropriate focus for this week! Hot Weather is not a summer phenomenon in South Texas, it is a way of life! The coaches all share some great tips in the coaches corner, so please read them all. I also wanted to be sure an alert everyone about what to look for as indicators of heat-related illness and also warn people about the problems of OVER hydration (aka hyponatremia). When doing a web search for references, I found this great article on the Badwater Ultramarathon website. Enjoy!

The Dangers of Hot Weather Running

Dehydration, Heat Cramps, Heat Exhaustion, Heatstroke and Hyponatremia

By Claudia Piepenburg

Running in hot weather can pose dangers to runners. Particularly dangerous is racing in hot, humid summer conditions. Here's how to protect yourself from these five serious (and potentially fatal) conditions.

Dehydration

Dehydration is not limited only to the summer months, although it's probably more likely to occur during that time. Many physicians believe that most people are in a constant state of dehydration. Since coffee, tea, soda and alcohol act as a diuretic, anyone who drinks these fluids on a daily basis, and doesn't drink at least an equal amount of water, will probably be dehydrated. If the person is physically active, the potential for dehydration is even greater.

Working out in hot, humid conditions promotes sweating, which in turn can cause dehydration. Sweating is good for you because it cools your body, but when you lose too much water you become dehydrated. If you're already slightly dehydrated, sweating will only make it worse. It's important to maintain an adequate fluid intake all the time. Don't expect that you can make up for several days of not drinking enough by downing two cups of sports drink before your next long run or race. It's important to keep hydrated all the time. Once you start to feel thirsty, it's too late.

The average (sedentary) person needs a minimum of eight 8-ounce glasses of fluid a day. Runners need more: anywhere from four to eight quarts of fluid. That translates to at least sixteen 8-ounce glasses daily. Remember that diuretics don't count! Drink water and sports drinks, and if you don't have to worry about calories, fruit drinks or juice.

Two hours before your daily summer workout or a race, you should drink 16 ounces of fluid. Then ten minutes or so before you start to run, drink another one or two cups of water or sports drink. Drinking early and drinking often is the key. During a race you should drink six to twelve ounces of fluid every 15-20 minutes. If the weather is very hot, you may need to drink even more. Training in warm weather, you should drink at least every 35 to 40 minutes. (Remember you will have already had two 8-ounce glasses before you started.) If you're running a race shorter than 30 minutes, you probably won't need any water other than what you drank before the start. The same goes for the last few miles of a longer race. If you're racing or training for longer than an hour, drink sports drinks as opposed to strictly water.

Start drinking immediately after finishing a run, no matter if it was a race or a workout. Minimum is 16 ounces for every 30 minutes you ran. If you tend to sweat a lot, you'll need more. Weigh yourself after you've run. Drink at least 16 ounces of fluid for every pound you lose through sweating.

By monitoring the color of your urine you can tell if you're hydrated. It should be pale yellow or even clear. If it isn't, you need to drink more fluids. It's important that you retain the fluid, so be careful if you're urinating every fifteen or twenty minutes. To restore your fluid balance, eat something salty (a bag of pretzels, salted nuts, crackers or potato chips), then drink a sports drink. The salt will make you thirstier, so you'll take in even more fluid and urine production will decrease.

Heat Cramps

Have you ever seen a runner bent over at the side of the road massaging their calves during a race? Chances are that he or she had heat cramps. Heat cramps are very painful (envision someone stabbing a knife deep into your muscles!) and rarely "work themselves out". The cramps occur because you've lost minerals through sweating and dehydration. Once you've reached the point of heat cramps, it's too late to try to replace fluids on the run. To make the cramps go away you should:

• Stop running
• Drink fluids immediately. The fluids should include sports drinks as well as water
• Massage the muscles once the pain begins to subside
• Cool your body with wet towels
• Get out of the sun

Heat Exhaustion

Heat exhaustion is a very serious condition that can lead to heatstroke. The symptoms of heat exhaustion are:

• Dizziness
• "Goose bumps" (particularly on the torso and arms)
• Nausea (sometimes accompanied by vomiting)
• Moderate to severe headache
• Weak legs
• Lack of coordination
• Rapid pulse
• Heavy sweating often accompanied by moist and cold skin
• Muscle cramping

If you experience any of these symptoms you must:

• Stop running immediately
• Get medical attention
• Drink large amounts of fluids, including sports drinks
• Get out of the sun
• Lie down and elevate your feet above your heart
• Loosen your clothing

Heatstroke

Heatstroke can be fatal. Unfortunately runners will sometimes ignore the symptoms of heat exhaustion (particularly in races longer than 10K) and will continue to push themselves until they're nearing a total thermoregulatory breakdown. The symptoms of heatstroke are very similar to those of heat exhaustion, but rapidly progress to:

• Disorientation
• Weakness in the legs to the point that the runner may fall
• Strange behavior (including flailing with the arms and shoving)
• "Fuzzy" thinking
• Rapid pulse
• Cessation of sweating and hot/dry skin
• Body temperature that may reach 104 degrees or higher
• Lack of consciousness
• Convulsions or seizures
• Coma

Someone suffering from heatstroke needs immediate medical attention. They should be moved out of the sun, cooled by either rubbing their body with ice or immersing them in cold water and given fluids intravenously.

Hyponatremia

Within the last few years the condition known as hyponatremia has begun to attract the attention of sports medicine physicians, exercise physiologists, and the medical directors at some of the larger marathons around the country. Hyponatremia has been called water intoxication because of the symptoms it produces. According to Dr. Tim Noakes, Professor of Exercise & Sports Science Director at the University of Cape Town, "a person with hyponatremia looks like he or she is mildly drunk. They can't concentrate normally; they forget what you were talking about and start to concentrate elsewhere."

Hyponatremia occurs when the body becomes dangerously low in sodium. It's caused when you literally take in too much water. Although scientists have known about it for a long time, it has only been in the last few years as more runners have been competing in marathons that it has become a concern. According to Dr. Noakes, fluid has to be ingested at high levels for several hours for hyponatremia to occur. He suggests that a runner would have to be drinking water regularly for at least four to six hours to develop the condition. So runners taking four to six hours or more to run a marathon are at particular risk.

Unfortunately, symptoms of hyponatremia tend to mimic those of severe dehydration and/or heat exhaustion. By giving the athlete more water to drink the hyponatremia becomes worse, as more and more sodium is flushed out of the system. If a runner with hyponatremia is given fluids intravenously, they can suffer a fatal reaction. Dr. Noakes and other sports medicine professionals recommend that physicians and other medical personnel at road races be alert for the signs of hyponatremia. One of the earliest symptoms is a craving for salty food.

Although hyponatremia is rare, it's wise to be aware that it can occur, particularly if you're running a marathon in unusually hot weather. Hyponatremia serves as a reminder that water is good, but don't forget sports drinks, which replenish your body with the sodium, potassium and other trace minerals you lose through sweat. It's worth repeating: if you're going to be running (or racing) for longer than an hour, you should be drinking a sports drink as well as water.

About the author:
Claudia Piepenburg has been running for 21 years and is the current editor for Peak Run Performance. She holds or has held state age-group records in Michigan, North Carolina, Florida, Tennessee and Virginia. In 1990, she was ranked 18th fastest masters woman in the world and 8th fastest masters woman in the U.S. in 1990 and 1991. She competed in the 1988 Olympic Marathon Trials, was 20th woman overall in the 1987 Boston Marathon and women's winner of the 1986 Virginia Beach Marathon.

Super Dave's Hot Weather Racing Tips

1. Ditch the cotton T-shirt. You've heard this countless times before but it still blows me away to see you running in cotton t-shirts. If you have to, wear them during training. When race day comes around, you want every performance edge you can get. Cotton is hot and gets heavy with sweat, both of which will slow you down. CoolMax" on the other hand is lightweight all the time and breathes.
2. Wear Sunscreen. The sun sucks energy out of you especially if it is given the chance to burn you. The best sunscreen I have ever used (It holds up for 10+ hours in the heat of Kona at the Ironman) is Banana Boat Sport.
3. Wear a coolmax hat - read #1 and #2 for reference.
4. Go with a lighter weight sock. Your feet will swell more in the heat. A lighter weight sock will breathe better and allow for the swelling.
5. Train in the heat. The best way to get used to racing in heat is training in heat. Make sure if you do this to pay attention to items 1 through 4 and stay hydrated.
6. Drink at every aid station on the course. This way you maintain your hydration levels. At the end of the race if you feel hydrated enough, you can skip the last aid station. At the end of the race, if you are dehydrated, nothing can help you until you cross the finish line and stop your activity.
7. Stay out of cold air-conditioned rooms. If at all possible, the day before and the morning of the race, stay out of cold rooms. The shock to the body from that really cold room to the really hot race will be less.
8. Make sure you continue hydrating immediately after the event. Your body continues to sweat to stay cool long after you have finished. If you stop hydrating or worse yet, head to the beer tent, you will slow down your recovery dramatically.
9. Wear the same coverage of clothing you do during training. There is nothing worse than wearing a different cut of shorts than you normally wear. The night after the race you notice that your skin that is not normally exposed to sun is not hot pink and stings. You look funny when you sit down in the nylon lawn chair that evening.
10. If you are near a body of water at the finish, go stand waist deep in the water. The cooler water will help your legs recover. My favorite thing to do here in San Diego after a long hard run is to dip my legs into the cool 68-degree Pacific.

Also Read:

	"Dangers of Running in the Heat" by Jason Hodde, multiple Badwater entrant
	"Heat training in the Sauna" by Arthur Webb, six time finisher
	"A Perspective on Pre-Race Heat Training" by Stephen Simmons, 1999 finisher
	"Heat Training Anaylzed" by Stephen Simmons, 1999 finisher
	"Heat Training and Conditioning" by Ben Jones, M.D., three time finisher
	"Training for Badwater" by Angela Brunson, a rookie finisher in 2002
	"Medical Risks in the Badwater Ultramarathon"

"In the long run, you only hit what you aim at."

- Henry Thoreau

• 9 mile walkers: 3.25 mi & 5.75 mi
  
• 10 mile runners: 3.25 mi & 6.75 mi
  
• 12 mile runners: 3.25 mi & 8.75 mi

• generally, 8 oz every 20 min
• For a 10 min/mile pace, that is 8 oz every 2 miles
• Don't forget to mix electrolytes with water! Either fill some of your bottles with a sports drink or carry elecrolyte gels or capsules in your pocket.
  

Each weekly newsletter will include comments and information from each of our head coaches.

ATP

Blue / Green

Yellow

Red 

"Out of the silver heat mirage he ran.  The sky burned, and under him the paving was a black mirror reflecting sun-fire.  Sweat sprayed his skin with each foot strike so that he ran in a hot mist of his own creation.  With each slap on the softened asphalt, his soles absorbed heat that rose through his arches and ankles and the stems of his shins.  It was a carnival of pain, but he loved each stride because running distilled him to his essence and the heat hastened this distillation."

          - James Tabor, from "The Runner," a short story

Orange

Aqua

Purple

Ok people since we live in Texas pretty much every day we walk in hot weather.  Believe it or not walking during the summer months can be quite enjoyable if you plan accordingly. Every time you go out to walk in the heat you need to ask yourself do I have everything I need to have a good walk. That list should include items, like fluids, nutrition, proper clothing, and blister relief.  Remember, your walk is not worth a trip to the hospital. Heat stroke and heat exhaustion are very serious so if you get a headache or feel dizzy then stop walking immediately, let a coach or a buddy know and have a rest, a drink and cool down. One thing I recommend is to carry your phone with the number to the RGR store in it (490-9987). You never know when you may be by yourself and need assistance. I know we have talked about all of these items at some point but here are a few reminders that you can do to look after yourself.

  Water
  Make sure you have plenty of water with you. I hear a lot of people say that they are saving water because they are afraid of having to go to the bathroom too much. The key is to drink small amounts of water often, instead of gulping half a bottle at a time. Even if you don't feel thirsty you should still have a drink at least every 15 minutes.

  Clothing
  By now you have all heard about my anti- cotton campaign. A few years ago, cotton was the miracle cloth that breathed. Today, modern microfibers such as Cool-Max not only breathe but also wick sweat away from the skin and allow it to evaporate rapidly, providing even more cooling. Your shirts and sports bras should be made of these modern wicking fabrics for maximum coolness.  You should also look for clothing that is loose fitting and light colored that will reflect the sun.  Also invest in a good hat, visor, and sunglasses to protect your head and eyes from the sun.

  Heat plus sweat equals chafed skin at your underarms, chest, crotch and thighs. We have all been there at some point. This can be prevented by using an anti-chafing product before you walk like body glide or good ol petroleum jelly. Blisters are easier to get when it is hot. Prepare your feet before you walk. And, of course - always wear sunscreen (waterproof if you sweat alot) of SPF 15 or greater, you can even find it in a lot of athletic clothing being made today. It is important to protect your skin from potential sun damage due to the many days we spend out in the hot sun.

  Lastly, the higher the heat-index, the slower will be your "racing pace", and that's normal. We're human; we're not super-human.  Many of you walked into this program with a goal to enhance you're your overall health and fitness, not impair it. To do so you must plan accordingly and make sure you adhering to the tips provided above. We want to keep you motivated, healthy and excited about achieving your goals. Can you believe you have already been training for 2 months now and just from that commitment   you have benefited your health by strengthening your heart and reducing your risks of cancer and diabetes? It has been estimated that for every mile you walk you increase your lifespan by 30 minutes. Wow if that's true then every Saturday you expand your life by at least 2.5 hrs. Just imagine how much you will have when you have reached the marathon.

  Remember train smart and Walk on Walk Strong
  Assistant Coach Janel

Be sure to click on the link below to see the names, faces & email addresses of your group coaches! We have added several new assistant coaches to the roster, so take a look!

As part of our training, all groups will participate in at least one benchmark race in preparation for our ultimate goal in November. This benchmark is very important because it provides a proving ground for your race day routine and your nutrition and hydration plan. It also is a lot of fun!

On the benchmark week, there will NOT be a workout at Run Gear Run on Saturday. Instead, all members of that group will need to be at their race. Be sure to register ahead of time so you don't forget!

Full marathoners - Army Dillo 32k - Sept 21

Half marathoners - Fleet Feet Sports Sunrise 10k - Aug 23

The Alamo Series is a collaboration of the San Antonio running community, providing a progression of high-quality races to prepare local athletes for the San Antonio Rock 'n' Roll Marathon in November. The series is comprised of nine races between April and October, each with varying distances, providing an ideal dovetail for individual and group training schedules. Participation is tracked for all races in the series, and athletes who complete seven or more are eligible for awards at the series conclusion.