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. 

Team Member: Loni Lichtman - 5th Avenue Mile

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

She has a challenge for YOU!

Donate $25 or more towards her fundraising goal and predict her 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 her racing stats below.

Team Hope For The Warriors ® Profile: Loni Lichtman

Hope For The Warriors® Volunteer Since: 2009

Hometown:  Eastchester, New York

Alma Matter:  Fordham University

Footprints:

            •           Ran close to a dozen half marathons.

            •           Fastest Half Marathon:  1:33:14

            •           Ran the 2009, 2010, and 2011 NYC Marathon 

                        (Team Hope for the Warriors®)     

            •           Marathon personal record: 3:24:01

            •           Boston Marathon Time:  3:48:39 (2012)

            •           Fifth Avenue Mile: 6:08 (2011)

How Long Have You Been Running Marathons?

“I ran my first marathon (2009 Long Island Marathon) on a whim with zero training, people thought I was crazy! I finished in 4:01:46.”

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

”I am honored to run for Hope for the Warriors®. I believe all our men and women in uniform—and their families—should be praised and commended for what they do for our country.”

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

Team Member: Greg Wiercinski - 5th Avenue Mile

As a member of Team Hope For The Warriors®, Greg 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: Greg Wiercinski

Hope For The Warriors® Volunteer Since: 2010

Hometown: Philadelphia, PA

Alma Matter: University of Notre Dame ‘97

            New York University ‘03

Footprints:

            •           Captain of high school cross country and track teams

            •           Ran under legendary coach John Sharp

            •           Member of two nationally ranked cross country teams

            •           Fastest Mile: 4:50 (high school)

            •           Fastest Mile after the age of 30:  5:18

            •           Fastest 5K: 17:35 (high school)

            •           Fastest 5K after the age of 30:  18:25

            •           Fastest Half Marathon:   1:29 (Philadelphia 2010)

            •           Fastest Marathon: 3:19 (NYC 2010, Team Hope for the
                         Warriors®)

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

“I first joined Hope For The Warriors® in 2010 when I didn’t get into the NYC Marathon lottery.  I researched the charity list and Hope for the Warriors® stood out to me.  I have had many family members and friends serve in the military and Hope for the Warriors® is such a great organization to support our brave men and women in the military.”

What Has Been Your Most Memorable Moment As A Team Member?

“My favorite moment in the 2010 NYC Marathon occurred when I ran by a fellow Hope For The Warriors® Teammate in a wheelchair who was struggling.  As I passed him, I gave him some words of encouragement.  He let out a scream and yelled, “Go Get ‘Em!”  It sent chills up my spine and was an inspiration to me.”……..“On a side note, at 2010 at the marathon, I met a fellow Hope For The Warriors® teammate named Loni Lichtman.  We struck up a friendship and then the relationship grew over the next few months.  She will be my future wife.”

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

Running Out Of Time!

There are only two more days left to enter the 2012 Virginia Beach and Philadelphia Rock ‘N’ Roll Half Marathons!  

Thousands of runners will take the streets of beautiful Virginia Beach, VA on September 2, 2012. But the party doesn't stop after crossing the finish line! Be ready to kick off your running shoes, get your toes in the sand and celebrate a job well done listening to Train at the beachfront Post Race Headliner Concert under the stars.   

Beautiful Virginia Beach

Not much of a beach person? Then head up to the city of Brotherly Love on September 16^{th and} run past some of our nation’s greatest historic sites like the Liberty Bell. Be prepared to see some beautiful views of the city as well along your way. There will also be a Post-Race Headliner Concert with Cobra Starship.

A Beautiful View Of City Hall To Kick Off The Race

Around Mile Four, Enjoy The Sites From The Love Park

Don’t miss out on this amazing chance to race for something greater than yourself as a member of Team Hope For The Warriors®.  As an official team member you can personally and positively affect the lives of wounded service members and their families, just by doing what you love to do—running a great race! Plus, you get all of the added benefits of being a Team member, including early registration, a Team jersey, personalized fundraising page, training plans and Hope For The Warriors® informational materials.

Make sure you visit our website, www.teamhopeforthewarriors.org to sign up if you haven’t already.  We hope to see you there!