Team Member Profile: Hugh Balboni - Tarpon Springs Triathlon

Team Hope For The Warriors® Profile:  Hugh Balboni

Team Hope For The Warriors® Member Since: 2012

2012 Footprints

*     Suncoast Classic Run for Kids 10K: 1:07:17, 7th Place in Age Group (February 2)

*     Madeira Beach Mad Dog Sprint Triathlon: 2:12:30, 2nd Place in Age Group (May 20)

*     Escape From Ft. DeSoto Sprint Triathlon: 1:47:49, 2nd Place in Age group (April 14)

Hugh in Team Hope For The Warriors® gear crossing the finish line at the Madeira Beach Mad Dog Triathlon on May 20, 2012 

Have You Always Been A Runner?

“Like many adults who begin running or exercise programs, I was trying to avoid obesity and improve cardiovascular health.  I graduated from high school in 1956 at 5’6” and over 200 pounds.  The Army experience got me down to 180 lbs, but I found it a struggle to maintain that level in the civilian world.  By 1969 when our second child was born my weight was edging up while my cardiovascular capacity was heading down.  Probably my biggest incentive to exercise was the vivid childhood memory of my Dad, lying in bed, immobilized by a heart attack before his 30^th birthday.   He recovered and lived an active life, but the experience motivated me to stay active my whole life.  I intended to be healthy enough help raise our children and play with our grandchildren.”

“I began running in 1969 by alternately running and walking the distance from one telephone pole to another.  The best I could do at the time.  Eventually, I was able to run past enough telephone poles to cover a mile which then stretched into 5K, 10K, half-marathons and even triathlons.  Forty three years later, I am still running, swimming, biking and more importantly, playing with our grandchildren.”

What Made You Become Part Of Team Hope For The Warriors ®?

“It is my desire to do something special to commemorate the year of my 75th birthday, something that will hopefully make a difference.  So, I have set a goal of completing several running and triathlon events during the year in support of those brave individuals wounded in service to our country.  I am competing as a member of Team Hope for the Warriors® and hopefully will bring attention to and raise some money for these most worthy individuals.”

What Events Are You Participating In This Fall?

“I plan to participate in the Tarpon Springs Triathlon on September 8^th, the FD3 Fort DeSoto Triathlon on September 29^th, and the Longleaf Triathlon on October 14^th.”

Hugh at the Madeira Beach Maddog Triathlon on May 20, 2012

Mind Games

Tip From The DC Road Runners! 

Marathon Mind Games

Here’s a list of mind games that you can use during the marathon. Try a couple of them out on this weekend’s run.

1)      Have a personal mantra for the race. Are you running the race for somebody? Do you have a favorite inspirational quote that you can repeat in your mind? Think about why you started training for this marathon in the first place and how much effort you have put into getting to where you are. Whenever the race begins to get touch, repeat your mantra over and over in your head.

2)      Break down the race into components. Dividing up the marathon into smaller segments will make the distance feel much more manageable. At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment.  Then, begin mentally dividing the course up into smaller sections such as 5 or 10 mile increments, or break down the course by landmarks.  Near the end, set small milestones to break up the course, such as mile by mile.

3)      Play Counting Games. Pick out a specific item you’ll see during the marathon, and count it. It could be counting signs, spectators, or a specific article of clothing on the spectators, or something innocuous like cracks in the roadway. It could also be number of other runners you pass (if so, it’s impolite to count out loud as you are passing them.)

4)      Find landmarks in the distance and force yourself to run to that point. "If I can just make it to that stoplight, then I can take a quick break". Once you get back running again, pick another landmark and run to that.

5)      Pull yourself toward fellow runners. Find yourself a runner ahead of you and pretend like you are being drawn to that person with an invisible rope. Let that person do all the work while you slowly pull yourself toward him. Once you've caught up to that person, find someone else in the distance and aim for them.

6)      Dedicate the Miles. Come up with a list of 26 friends, and assign them a specific mile in the marathon. During every mile, think about that specific person, the fun you’ve had with them, the hardships they have endured, or what you are going to do with them when you see them next

7)      Check out the scenery. Many marathons run alongside very interesting courses, and you're likely to see many landmarks you haven't seen before. Instead of concentrating on the pain, check out all of the interesting scenery (and people) around you.

8)      If the scenery isn't doing it for you, use associative and dissociation techniques to distract you. Associative techniques include paying close attention to your stride, breathing, course conditions, and fellow runners. Dissociative techniques include imagining that you're somewhere completely different--perhaps running on the beach or even on your trusty treadmill at home. Experienced marathoners are more inclined to be successful with associative techniques, while more inexperienced marathoners excel with dissociative techniques.

9)      Think about what's going to happen at the finish line. You are going to finish it strong, get an awesome medal, eat a TON of good food, take the best shower of your life, and then crash on the couch for a great nap. The sooner you get there, the sooner this can all happen!

10)  Think about how lucky you are to be able to be where you are now. You're likely very healthy and fit, compared to the vast number of people who would kill to be able to complete a marathon. Remind yourself that you're in great shape, have had wonderful training, and will get yourself to that finish line!

Your mental toughness will be tested during the marathon.  We all have periods of self-doubt and discomfort. Remember all the training that you have done and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your marathon. It's Not Always Easy - If it were, everyone would do it, right? In the end, trust your training. You’re prepared and capable – believe in yourself.

Cycling in Traffic Safely

(adapted from: http://www.bicycling.com/beginners/commuting/stay-safe-traffic)

These tips and techniques will help you thrive on any road

ByAlex Stieda

Most of us invariably need to ride close to vehicles on the road. It's a trite analogy, but I always keep it in mind: two tons of metal versus about 200 pounds of bike, bone and muscle--who's going to win? Here are key survival skills.

Look and listen

First of all, pay 100 percent attention, just as you would while driving. Use your senses--often you can hear an engine in advance of the car, and see or hear a dog before it chases. Problem sounds include tires squealing, hard engine acceleration and loud music from an open window. If I hear these I pull over to let the vehicle pass.

Pick smart routes

The best roads have few cars, low speed limits and no blind corners. Often, a slightly longer route with fewer cars will be faster than a shorter, busier one. Also, try to find roads with a shoulder you can ride on. Yes, we are vehicles with the right to be on the roadway, but with two tons versus 200 pounds, I prefer to stay clear when I can do so safely.

Don't keep secrets

When you drive, you use turn signals, and your car has brake lights. As you ride, try to think of what drivers will see as they drive up behind you. Use hand signals to indicate where you intend to go. At intersections, make eye contact with drivers to ensure that they see you. Also, for future goodwill, wave a thank-you when you're given the right of way.

Stay steady

Looking behind you without swerving is an essential skill. For new riders, simply glancing back with your hands on the brake hoods may work, but this method often causes the bar to turn in the direction you're looking. This way is better:

To look left, move your right hand toward the center of the handlebar near the stem, then drop your left hand off the bar as you turn your head to look back. Track racers use this technique when doing a Madison relay change. Watch the Madison at the Olympics this year--magic bike handling. Keep your upper body relaxed the entire time and practice, ideally in an empty parking lot with lines you can follow.

Hook your thumbs

Always wrap your thumbs around the handlebar, instead of laying them across the top. I can't tell you how many times I've seen a rider go down after his hands were jarred off the bar when he hit a bump. Also, please, no aero riding on busy streets. Save it for when you're on a smooth road with few cars.

Over The Hill We Go

Tip From The DC Road Runners!

Hills 

The topic for this week is the Importance of Hills. Hill work or including hills on your training runs is one way you'll gain strength and essentially get faster for race day. Speed comes from the swing phase of your step (where the momentum is generated), not the "leg on the ground" phase. The muscles that assist in the swing phase are your hip flexor aka illiacus, psoas major and psoas minor. And, the best way to strengthen your hip flexor is..... hills!  

This article gives lots of great information on how to tackle hills during your training and then during race day and this article gives some helpful tips on the downhill part.

Treat Your Body Well

Tip From The DC Road Runners!

Your Immune System 

With your added time on the road, you are not just increasing your chance of injury, you are also more vulnerable to developing an infection now than you would be normally. 

At this point, most of you are logging between 35-40 miles per week. Understanding that this is a good idea for training your body and your mind to endure the grueling demands of a marathon, the high mileage can play havoc on your immune system.  While studies have shown that moderate exercise regulates and increases the immune response, protecting us from offending organisms, strenuous exercise can have the exact opposite effect.  After a 90 minute run, for instance, glucose levels go down and the stress hormones (to include cortisol) go up.  These hormones weaken the immune system (especially the innate immune system) leaving you open to catch viruses and other invading pathogens. 

With that said, what can you do to protect yourself from getting sick during these last couple of months before your race?  Here are few suggestions….

a) Be sure to take in carbohydrates before, during and after your long runs. Again, low glucose levels trigger the release of cortisol and other stress hormones.  Sports drinks and energy gels play a more important role than you think. You’re not just using them as an energy source - you need them for your immune system, as well.

b) Keeping in mind that moderate protein deficiency can impair the immune function, runners’ diets should include 15% protein (not 10% as recommended for the non- athlete), 60% carbs and 25% fats.

c) Vitamin A, E, B12. B6 and C, as well as zinc and iron help strengthen the immune system.  A daily multi-vitamin is recommended for long distance athletes.

d) Get plenty of sleep. Studies indicate that long distance runners need a minimum of 8 -9 hours of sleep per night.

e) Do not run when you have an infection.  Sure, you may feel as though you can tough it out because it’s just a “mild cold that you’ve had for a few days”, in all likelihood, you’ll pay for it later by extending the length and the severity of the infection.  

g) Drink plenty of water throughout the day.  Water flushes the toxins out of the body while helping the body’s systems function at optimum levels.

Good luck with staying healthy and injury free. Remember, you are not invincible. You are not Super Man or Wonder Woman even if you can run 20 miles with little effort! Treat your body with the respect it deserves and it will reward you with good health.

Team Member: Jessica Babbes - Virginia Beach Rock 'N' Roll Half Marathon

Team Hope For The Warriors® Profile: Jessica Babbes

Team Hope For The Warriors® Member Since: 2012

Hometown: Pleasanton ,CA

Occupation: United States Army Officer

Hobbies:  “I love all sports! I also like playing cards and board games.”

Alma Matter:  Soon to be Ashford University! She graduates this October with a Bachelor's degree in   Organizational Management.  She hopes to start working on her Master's in Childhood Education soon.

Footprints:

•        March to the Arch Half Marathon, St. Louis  (2007)  

•        Army Ten-Miler (2007, 2009 and 2010)

•        Numerous 5K’s

Have You Always Been A Runner?

“I didn’t run much until I joined the Army right out of high school, (laughs) they kind of turn you into a runner.”

How Did You Hear About Team Hope For The Warriors®?

“I am running in the Virginia Beach Rock ‘N’ Roll Half Marathon and while looking under their preferred charity partners, I found Team Hope For The Warriors.”

What Made You Become Part Of Team Hope For The Warriors ®?

“I became part of the Team because of what Hope For The Warriors® does and because of the love and support they give to military members and their families. After becoming a Team member and reading the great stories about Hope For The Warriors®, I decided to write a paper on the organization to get the word out.”

Fuel For Your Run

Meal Ideas While You Are Training from Avignon Therapy and Nutrition 

BREAKFAST

Hard boiled egg – ½ apple

Scrambled egg – salsa or pico de gallo and bowl of strawberries, blueberries or blackberries.

Cottage Cheese – fruit (pineapple, peaches, strawberries, raspberries, etc)

Chicken breast – broccoli or other low glycemic vegetables or fruit

Omelett with turkey, Buddy’s Chicken Sausage and sautéed (with pam or chicken broth) onions and peppers

Meal replacement soup or drink

SNACKS

Nuts*

Fat free Cheese – apple

Turkey slice – baby carrots

Atkins Advantage bar

Peanut butter*- celery sticks

Egg salad or tuna salad* (lower fat if cottage cheese substituted for some or all of    mayonnaise) – zucchini or celery slices for dipping

LUNCH

Chicken caesar salad

Egg salad or Tuna salad – celery or carrots

Chicken/ turkey – steamed veggies

Fish – green salad with olive oil & balsamic vinegar

Shrimp – green salad or steamed vegetables

Spinach wrap  (wrap turkey, cheese and dressing in spinach or lettuce leaf)

DINNER

Baked chicken – steamed vegetables with salad dressing

Fish – steamed broccoli & carrots or asparagus, cauliflower, brussel sprouts, green beans

Salmon – summer squash or other low glycemic vegetable

Pork chop – avocado salad (avocado, cherry tomato, purple onion balsamic vinegar & olive oil, salt & pepper)

Taco salad (lean ground beef with taco seasoning over lettuce, tomato, shredded cheese, onion and salsa)

Turkey breast – steamed mixed vegetables

Note: All meals can be interchangeable. I.e. breakfast foods for lunch or snack foods for dinner!

*  Denotes items that are higher in fat and therefore contain more calories

Don't Forget Your Ziploc Baggy

Tip from the DC Road Runners!

Ziploc Baggies

Ziploc baggies???  As a training tip???  In fact Ziploc baggies are your friend on training runs. You can carry an extra pair of gloves and hat in a Ziploc baggy during the run – keeping them dry should you need a bit more warmth. Just squish the air out of the Ziploc for a nice, flat bundle and shove it in a pocket. And if you carry a cell phone during a run in the rain, placing the cell phone in a Ziploc baggy helps prevent the phone from getting all wet and potentially not working. (BTW – a corollary to this tip is to place a wet phone in a Ziploc baggy full of uncooked brown rice to help dry it out.  The rice will absorb the moisture.)

Get Your ZZZ's

Tip from the DC Road Runners!

Sleep

Get enough sleep – how simple is that for a training tip?  And for this weekend’s run, it’s not just about getting a good night sleep on Friday night, but on THURSDAY night. In the Journal of Sports Medicine and Physical Fitness, they reported a study which found that athletes' VO2 max (an indicator of aerobic fitness) wasn't adversely affected after one sleepless night; it was lowest two days after sleep deprivation.

In fact, when it comes to recovery, sleep is every bit as important as what you eat or drink. There's evidence that lack of sleep interferes with the metabolism of glucose, which muscles depend on for recovery. And recent findings even link sleep deprivation with weight gain . Leptin, a brain hormone that regulates appetite, isn't secreted in adequate quantities when you get less than six hours of rest.

 The attached Runner’s World article gives some great tips on getting the best rest: 

http://www.runnersworld.com/article/1,7124,s6-238-267--13281-0,00.html

Staying Hydrated in Colder Temperatures

Tip from the DC Road Runners!

Hydration in Cold Weather

Staying hydrated is critical to your running performance. You may not sweat as much in the winter, and you don’t feel as thirsty in cold weather but your body need still needs water. Hydration is just as important during the winter as it is in the summer. Dehydration in athletes may lead to fatigue, headaches, decreased coordination, and muscle cramping. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.

Cold air has less moisture than warm air, which means each time you inhale and exhale, the dry air steals a little bit of moisture from your lungs. Also, lower temperatures trick your bod y into ignoring its need for fluids. Therefore, you should hydrate even when you don't feel thirsty.

 It's important to remember that wearing moisture-wicking clothing may prevent you from knowing how much you're sweating. You can determine how much fluid you're losing while you run by weighing yourself before and after running. It's best to weigh yourself in the nude; don't weigh yourself while you're wearing clothing that's soaked with sweat. For every pound of weight you lost during that run, you should consume 16 ounces of fluids. Any weight lost during running or other strenuous exercise is mostly water weight, so you need to replace it. Now that you know how much you typically lose during a run, you can ensure you hydrate the correct amount the next time you run.

Running and Weight Loss

Tip from Runners World! 

Golden Rules of Weight Loss while Training

Runners know the miles they log on the pavement, trails, and the treadmill is great for keeping them fit and healthy. High on the list of the sport's many virtues? It is an amazing tool for weight control. But weight loss is a different story. Because you run, you may think you can eat whatever you want and still drop pounds. Unfortunately, that's not true. Running is only half of the equation. You have to look hard at what and how you eat, too.

RULE 1: TAKE REALLY GOOD NOTES - Record everything you eat for at least one week (and then doing so again every few weeks after that), making sure to include important details, such as when, where, why, and how much you eat. "Reviewing these details will help you glean important information about your habits, and highlight ways you can make healthier choices."

RULE 2: MEASURE WHAT YOU EAT - Get out a cereal bowl. Fill it as you normally would with your favorite brand. Read the label to find out the serving size and the calories per serving. Is what more than a recommended serving size is in the bowl? Pour it into a measuring cup to find out. People eat whatever is in front of them, it pays to know what an appropriate serving should look like. The only way to know that is to measure what you're eating.

RULE 3: BEEF UP YOUR PROTEIN INTAKE - Protein is essential for a healthy body; it builds muscle and preserves lean body mass. Runners need at least a half gram of protein daily per pound of weight. For a 150-pound person, that's 75 grams. Protein also takes longer to digest, so you feel fuller longer, and it helps keep blood-sugar levels steady, so you don't get ravenously hungry and feel the need to overeat. Spread your protein intake throug hout the day, eating some at each meal.

RULE 4: ADD COLOR TO EVERY MEAL - Eat red, yellow, orange, green, or purple food—that doesn't mean Skittles. Pack your diet with fruits and vegetables. They're low-calorie and loaded with vitamins and minerals your body needs to function, keep your immune system up, and maintain strong bones and muscles. They're also rich in fiber, which is key for slimming down. People who eat high-fiber diets are less hungry and lose more weight than people who eat less fiber.

 RULE 5: STOP GRAZING! - A few years back, "grazing" came into vogue in dieting circles. The idea seemed reasonable: You'd never get too hungry, and then you wouldn't eat too much at any one meal. But 2010 study found that people who eat low-calorie diets feel more satisfied and less hungry when they eat three times a day compared six, suggesting that mini meals aren't beneficial for appetite control. People also tend to graze on unhealthy foods like crackers or cookies.  "Cows graze. People shouldn't."

RULE 6: ALWAYS HAVE A PLAN - Runners—like anyone else—encounter trouble when there's nothing healthy at home. Y ou can whack a lot of calories by creating a menu and making a meal plan and then shopping ahead of time for the ingredients you need to execute that plan. That doesn't mean you have to be rigid about your menu if, say, you get held up at work. But you should have a sense of what you're going to eat over the next seven days.

 RULE 7: SLOW DOWN! - Here's another mealtime experiment for you – time yourself during eating. The longer, the better. It takes 15 to 20 minutes for nerve endings in the gut to send the signal to the brain that says you’re full. Wolfing down a meal faster than that can lead to overeating—and that can pack on serious pounds. People who eat quickly and eat until they feel full are more than three times as likely to be overweight than people who take their time and eat slowly.

 RULE 8: DO NOT RUSH WEIGHT LOSS - You need three months to train your brain to make a habit of good consumption behaviors. You need three months to get used to reading labels at the grocery store, to learn how to plan your meals and shop, to figure out how to add in more fruits and vegetables. It takes time to develop these habits. Remember, you're a work in progress, as an eater and an athlete.

Don't Push It

Tip from the DC Road Runners! 

Know Your Limits

How much running can compromise your immune system to the point of making you sick? For average runners, the dividing line seems to be 60 miles a week, according to David Nieman, Ph.D., of the Human Performance Laboratory at Appalachian State University. Nieman conducted the largest study ever done on this question by examining 2,300 runners who competed in the 1987 Los Angeles Marathon. "The odds of getting sick were six times higher than normal after the marathon," says Nieman, "and those who ran 60 miles a week or more doubled their chance of getting sick." The illnesses were of the upper respiratory tract, including sinus infections. Nieman says there's no doubt these findings are still applicable to runners today. He's also used himself as a test case: When Nieman trained up to 90 miles a week, he constantly battled sore throats. When he dropped his weekly mileage below 60, the symptoms stopped.

Running While Sick

Tip from Runners World!

By Marc Bloom, August 2004 

Should You Run When You're Sick?

Runners don't like to skip workouts--even when they're ill. Here's how to decide when you should take a sick day from training. 

Runners seem to live by a creed that's stricter than the postman's: "Neither rain, nor snow, nor sniffle, nor fever shall keep me from my training schedule." Indeed, the coming of winter presents many issues for runners who'd prefer to keep at it even when sick. Oftentimes, symptoms aren't severe enough to make you stay in bed, home from work, or off the roads. And while exercise can give you a mental and physical boost when you're feeling run-down, there are other occasions when going for a run may do more harm than good.

David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the "neck rule." Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don't pose a risk to runners continuing workouts.

This view is supported by research done at Ball State University by Tom Weidner, Ph.D., director of athletic training research. In one study, Weidner took two groups of 30 runners each and inoculated them with the common cold. One group ran 30 to 40 minutes every day for a week. The other group was sedentary. According to Weidner, "the two groups didn't differ in the length or severity of their colds." In another study, he found that running with a cold didn't compromise performance. He concluded that running with a head cold--as long as you don't push beyond accustomed workouts--is beneficial in maintaining fitness and psychological well-being.

But, doctors say, you still walk, or run, a fine line. Take extra caution when training with anything worse than a minor cold because it can escalate into more serious conditions affecting the lower respiratory tract and lungs. Sinus infection, or sinusitis, is an inflammation of the sinus cavity that affects 37 million Americans each year. Symptoms include runny nose, cough, headache, and facial pressure. With a full-blown sinus infection, you rarely feel like running. But if you do, consider the 72-hour rule of Jeffrey Hall Dobken, M.D.: "No running for three days," advises the allergist/immunologist and ultramarathoner in Little Silver, New Jersey. Even without the presence of a fever, says Dr. Dobken, some sinus infections, when stressed by exercise, can lead to pneumonia or, in extreme cases, respiratory failure.

Not surprisingly, winter weather increases risk of sinusitis. In dry air, the nasal passages and mouth lose moisture, causing irritation. "The sinuses need time to recover," says Dr. Dobken, "just like a knee or foot." So Dr. Dobken recommends including treadmill running in your winter training regimen.

Another option for sinusitis sufferers is pool running. "The water adds moisture to nasal passages," says John J. Jacobsen, M.D., an allergist in Mankato, Minnesota. Pool running is preferable to swimming, says Dr. Jacobsen, because chlorine can be irritating to the nose.

Temperature Control

If you're still in doubt about whether it's safe to run or not, take your temperature. If it's above 99 degrees, skip your run. "Some people think that they can 'sweat out' a fever by running," says Nieman. "That's wrong. Running won't help your immune system fight the fever."

Nieman saw this firsthand when his running partner once ran a marathon with a 101-degree fever. Soon after, the runner developed severe and persistent symptoms similar to those of chronic fatigue syndrome. "Every day he'd wake up feeling creaky and arthritic," says Nieman. "When he tried to run, he'd stumble and fall." Eventually doctors concluded he had a "postviral syndrome," a latent condition that was exacerbated by the race.

Although this syndrome is rare, it's an example of the risk you take by running while ill. "Running with a fever makes the fever and flu-like symptoms worse," says Nieman, "and it can lead to other complications." During exercise, your heart pumps a large amount of blood from your muscles to your skin, dissipating the heat your body generates. If you have a fever, your temperature will rise even higher, and your heart will be put under greater strain to keep your temperature from soaring. In some cases, this can produce an irregular heartbeat. Also, a virus can cause your muscles to feel sore and achy; exercising when your muscles are already compromised could lead to injury.

Nieman recommends that runners with a fever or the flu hold off until the day after the symptoms disappear--and then go for a short, easy run. Runners should wait one to two weeks before resuming their pre-illness intensity and mileage. Otherwise, you risk a relapse, he says.

Above all, obey your body and the thermometer--not your training program.

Alternate Workout Intensity to Prevent Injuries

Tip from the DC Road Runners! 

Alternate Easy and Hard Workouts

Getting to the starting line of a marathon requires some degree of care in injury prevention. One way to help prevent injuries is by alternating Easy and Hard runs, and not running Hard workouts on two consecutive days. Hard workouts can be either long or fast. Back-to-back Hard workouts can lead to overtraining - a condition that results from not getting enough rest to allow the body to recover from stressful training. Overtraining can result in lowered endurance and speed and place a runner at a greater risk of injury. 

Benefits of Cross Training

Tip from the DC Road Runners!

Cross Training

While the core of training for any race is the miles that we'll log each week, there are other elements of a good training schedule that will help ensure success.  Days of rest are certainly essential for proper recovery from the stresses of running.  Many also find it very important to incorporate cross-training into your weekly routine. There are many benefits to be realized through cross-training:  injury prevention and rehabilitation, improved fitness, and recovery, to name a few.  Cross training will give you a much needed break from the normal training routine, offering a low-impact alternative to the trails and roads.  There are a wide range of alternatives to choose from, including pool running, elliptical training, cycling, and swimming.  While they might differ in the muscle groups that they exercise, they all help to increase your aerobic capacity.  Equally important though, you should have fun with these different activities.  Keeping your training fresh and interesting will help keep you motivated all season long. 

Don't Forget to Rest

Tip from the DC Road Runners!

Rest Days and Off Days

Many runners will say "on my off day I usually bike or swim or lift" but don't confuse an "off" day with a "rest" day. Your rest days should consist of doing nothing but resting. An off day, also known as a recovery day can consist of running a much slower pace or cross training with yoga, pilates, biking, or swimming.

 Of almost all the sports out there, running is one of the most demanding sports on your muscles so it's important to give them adequate time to rebuild before your next workout. Doing too much, and working out too many days in a row, is not only going to leave you wiped out but your muscles won't be able to rebuild the fibers you've broken down to ultimately improve your muscle fitness. There are many things you can do to make the most of your rest days. In addition, recovering from a long run also includes what food you put into your body. If you aren't in the habit, start bringing a snack with you to have in the car on the ride home. It's a good idea to have something in your stomach within the first 30 minutes of finishing a long run.

 You shouldn't feel guilty about taking a rest day either - you need to listen to your body during the week. 

Training On Vacation

Tip from the DC Road Runners!

Training When On Vacation

As we head into prime vacation season, getting your miles in is
 important. Training through vacation is one of the hardest parts of
 this marathon training program. While on a vacation with friends and
 family, think of running as your time for yourself, even if you are
 travelling.  If your vacation schedule gets so hectic that you can’t
 get a full run in, get out there and get in a few miles.  Even a 20
 minute run helps in maintaining your conditioning.  

Drink Up Before You Run

Tip from the DC Road Runners and Runners World 

PRE-HYDRATE TO RUN FAST 

WHY In a study in the April 2010 Journal of Athletic Training, runners who started a 12-K race dehydrated on an 80-degree day finished about two and a half minutes slower compared to when they ran it hydrated. Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.

DRINK UP Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices, says running coach Cassie Dimmick, R.D. Iced coffee and tea are fine, too. Didn't plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.

Stay Cool During Hot Summer Training

Tip from the DC Road Runners!

STAY ON SCHEDULE

WHY According to a study in the July 2009 Journal of Sports Sciences, when cyclists recorded their plan for hydrating during workouts—including exact times and amounts—they drank more frequently and consumed more fluid midworkout than their nonplanning peers. "Planning helps people remember how much and when they need to drink," says lead author Martin Hagger, Ph.D., of the University of Nottingham in the United Kingdom.

DRINK UP Note your thirst during your runs, and write down how offen and how much you drink. Review your notes to help you plan when to drink. Set your watch to beep every 15 minutes as a reminder to consider your thirst. "Drinking smaller amounts at regular intervals can help you absorb fluid more effectively," says Dimmick, "and avoid stomach sloshing."

Stay Hydrated in Summer Heat

Tip from the DC Road Runners!

GO COLD FOR LONGER RUNS


WHY In a study published in 2008 in Medicine & Science in Sports & Exercise, cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages. And in a study published this year, runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer.


DRINK UP Before going for a hot run, have a slushy made with crushed ice and your favorite sports drink. To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting. Running a loop? Stash bottles in a cooler along your route, says Dimmick. 

Team Member: Bob Del Grosso - 5th Avenue Mile

As a member of Team Hope For The Warriors®, Bob is running this year's NYRR 5th Avenue Mile Race while raising funds for Hope For The Warriors®.  

He has a challenge for YOU!

Donate $25 or more towards his fundraising goal and predict his official race time.  If you get the correct time to the second, you will win a Hope For The Warriors® polo shirt.

To help you, we are giving you some of their racing stats below.

Team Hope For The Warriors® Profile: Bob Del Grosso

Hope For The Warriors ® Volunteer Since: 2008

Hometown:  “Born and Raised in Da Bronx”

Career: United States Marine, WIA

               FBI (Retired)

Alma Matter:  Fordham University

Foot prints:

            •           1^st Race: 3^rd place in 150 yard Dash on Cinders (1961)

            •           Fastest Mile: 5:08 in boots and utilities (1969)

            •           Fastest Marathon: 3:40 (NYC Marathon, 1983)

            •           Fastest Ten-Miler: 1:01:47 (Cherry Blossom Ten-Miler, 1985)

            •           Penn Relays : “ got smoked”  in 4X100 (1994)

            •           North Jersey Masters Championships 400-meters indoors: 2nd place   

            •           Last 5K: 21:10 (1997)

What made you become part of Team Hope For The Warriors ®?

“It is all about payback to all of the veterans who helped me and others along the way. You have to take care of the troops. That's why I'm in the game.”

Please Click Here to help Bob meet his fundraising goal and join us in our mission to restore self, family and hope to wounded service members and military families.