Slowing down in the heat

Did you know it takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions?  With the sudden onset of summer like temperatures it’s no wonder this past weekend was a difficult one for runners and race organizers!

Today’s FB quote was selfishly meant for me.  I had a horrible training run on Saturday and was really feeling down about it.  It stuck with me for a couple hours before I realized I should practice what I preach.  It’s true everyone has bad days.  Especially with the change of season, and our first real taste of Summer temperatures.  Slowing down and running smart is not a bad thing.  It’s you as a runner taking responsibility for yourself and listening to your body.  Be kind to yourself!  There will be other races and there will be other days to train.  Don’t beat yourself up!  Hydrate, hydrate, hydrate! 

For those of you running the Madison Marathon Memorial weekend prepare mentally and physically this week.  Take in extra fluids, really use your rest days like you should (resting) and enjoy next weekend.  Every race doesn’t have to be a PR.  I know we’re all runners and think like runners pushing with everything we have.  But don’t forget to be kind to the body that works so hard for you when you put your training miles in.  Take care of it now, and it will reward you for many more races to come!

Here are some other tips for running in the heat:

1) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids.

2) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

3) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here... do not use this as a method of weight loss!

4) Apply a sunscreen of at least SPF #15. Make sure that it is a non-drip formula that won't drip into your eyes.

5) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

6) Wear light-colored micro-fiber clothing.

7) If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

8) Eat salty foods and drinks such as pretzels and tomato juice.

9) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.

So Many Reasons to Run

It’s May, and for most of us that means an official start to race season.  While many of us choose to train and run all year, there’s something about the month of May that fuels the fire within.  You can open up the race calendar and literally find a distance that suits your needs just about any weekend.

It’s the time of year when your non-running friends ask you again how long a marathon is or your family, (god bless them) knows your weekend training runs get longer and your pantry overflows with Gatorade, GU, or whatever new nutrition products you’re trying out.

Running isn’t always awesome.  It’s kind of a love/hate relationship.  There are some days when you just can’t get your butt out the door.  There are some days when that little voice in your head is screaming: “why are you doing this?”  But when you push past that annoying little voice and start remembering all the reasons why you love to run - you grow stronger.  That voice gets silenced and a more driven, focused you emerges.  Running gives us confidence, a sense of accomplishment and a feeling that nothing else can replace.

You don’t have to be fast.  You don’t have to be lean.  You just have to have the desire and determination to put one foot in front of the other.  On race day it doesn’t matter if you cross the finish line first, last or somewhere in between.  What matters is that you set a goal and you don’t give up.  The course is the same for everyone.  Your journey to get there is your own.

3 Tips to Run Through the Holiday Season

“Tis the season for parties, family obligations, sugar cookies and jam packed schedules.  You might find this time difficult to sneak in your daily run, but carve out a little time each day for yourself and you’ll stay sane while keeping fit both physically and mentally!

Stay Fit

An abbreviated training schedule is perfectly acceptable over the Holidays!  It can keep you in shape and hold you at your current level of fitness.  Make your running fun! Just don’t forget to amp up the intensity and duration every once in a while.

Stay Sane

Remember, we runners relieve our stress through, well, running!  Take that out of the equation and you’ve got yourself a very cranky unproductive individual!  It’s not selfish to take time and run over the holidays.  In fact, it is the most selfless thing you can do!  You know you’re more productive, energetic and overall a nicer person when you’re able to get your workout in.  You’ll appreciate and enjoy the Holiday season that much more so strap on your shoes and head out the door!

Stay Motivated

Race season may seem like an eternity from now, but get something on your calendar and set a goal!  Sign up for a local 5 or 10k then set your sights on a larger goal.  The Mini is still 8 months away, but why not put it on the calendar.  Make it a long-term goal and challenge your friends to join you on August 18, 2012.

Swaddle a Baby Today!

Community Blanket and Diaper Drive

Did you know the average baby can go through 7,500 diapers 

in a single year? For some families, 

the cost can be overwhelming.

That's one reason the UW Health Departments of Obstetrics 

and Gynecology and Midwifery will be 

collecting donations for

the 

Community Blanket and Diaper Drive 

from Aug. 1-31.

New diapers and new and gently used blankets 

can be dropped off 

at the following locations:

UW Hospital and Clinics

American Family Children's Hospital
UW Health 20 S. Park Clinic
UW Health West Towne Clinic
UW Health West Clinic
UW Health Fitchburg Clinic
UW Health East Clinic | UW Health East Towne Clinic

Meriter Hospital | Meriter Business Center

Zimbrick Honda and Zimbrick Honda Service Center

All proceeds from the drive will be donated to the Baby Depot at Dane County Head Start.

The Importance of Blankets

Swaddling an infant in an appropriate blanket can help provide a sense of comfort, and they will often sleep longer and wake less often. It's important to note that loose blankets and bedding should never be left in an infant's crib, however, there are specially designed swaddling blankets available in stores and at the Kohl's Safety Center in American Family Children's Hospital.

When it comes to selecting blankets, there are many different fabrics to chose from. Plain cotton is probably the most durable and can withstand many washings. Blankets with a satin-like edging may be better for play because babies often like the touch and feel of the smooth fabric. Velour or similar fabrics are often very soft and warm, but may not hold up under frequent washings.

Donate at the Madison Mini-Marathon

The Department of Obstetrics and Gynecology is also the charity partner for the Madison Mini-Marathon, 5K and the Mini Kids Run. This year's race is Saturday, Aug. 20.

The Department will be collecting donations for the Community Blanket and Diaper Drive on Aug. 19 at the Expo and Packet Pick Up at Union South, 1308 W. Dayton St., and Saturday, Aug. 20 at the Memorial Union, 800 Langdon St. - the site of the Mini-Marathon, 5K and the Mini Kids Run.

The Refuel with Chocolate Milk Tour is at the Mini!

The Refuel with Chocolate Milk Tour, part of the national “got milk?” campaign, joins us for the Mini Marathon to help athletes recover after the race! They’ll be handing out lowfat chocolate milk from Prairie Farms at the finish line for thirsty athletes. Attendees will also be able to pose like their favorite celebrity for a Milk Mustache photo; receive a one-on-one consultation from an athletic trainer; get a free 5-minute massage; and take home some “got milk?” giveaways.

Lowfat chocolate milk is the perfect drink to recover with after strenuous exercise. The nutrient profile of lowfat chocolate milk is what makes it effective as a post-exercise recovery beverage. It’s a natural source of high-quality protein that help build and repair muscles, has the right mix of protein and carbs to refuel an exhausted body, plus fluids and electrolytes – like calcium, potassium and magnesium – to rehydrate and help replenish what’s lost in sweat.

Find the Refuel with Chocolate Milk Tour Recovery Zone at the Mini Marathon from 7:00 AM – 12:00 PM. Athletes and spectators are invited to engage in free activities and explore the science behind refueling with lowfat chocolate milk first hand.

How Different a Race Can Be

If you've ever been in a race, you know that there is something it simply must have- volunteers!  Without them, well it's pretty much you running down the street with a bunch of other people.  Could you imagine no one there to help you line up and get started in the right direction?  Or what about relying on carrying your own water throughout a race.  Then there's the intersections you have to cross and you're unsure about the traffic or even if you're still on course.  When you finally do get to the finish line it looks pretty barren.  There's no one there to congratulate you or hang that well deserved medal around your neck.  No one to hand you a bottle of water or food to replenish your body.  You've just reached this amazing achievement, but somehow feel disappointed.

Now visualize hundreds of smiling faces offering words of encouragement and support.  And when your nerves set in, imagine how reassuring it would feel to see these individuals directing you to the start line.  Imagine water being handed to you nearly every mile as you run towards your goal.  Around every corner are more smiling faces showing you the way and cheering you as you pass.  Picture yourself  crossing the finish line where there's a sea of yellow assisting when fatigue and joy have overcome you.  You've just reached this amazing achievement and feel pure happiness.

Without volunteers race day just wouldn't be the same.  Our experiences and perceptions would be so different.  They allow us the opportunity to do things that wouldn't otherwise be possible.  Volunteers truly are amazing!  As runners, we have to be a little nuts to get up in the middle of the night to prepare for getting to the start line.  But volunteers who are right there with us in the wee hours of the morning to support our crazy ambitions are just plain amazing!

To produce the Mini it takes nearly 600 volunteers over the course of the weekend.  600 absolutely wonderful individuals!  Make sure you take the time to say 'thank you' as you run by on race weekend.  For without them, it would be just another run.


*To register to volunteer please contact Kat@MadisonMinniMarathon.com or register on-line at https://www.signmeup.com/site/reg/register.aspx?fid=S72VTJ7
Volunteers needed Thursday 18th, Friday the 19th and Saturday the 20th

Water, Water and More Water!

The Mini promises to do our part and keep you well hydrated during the race.  

10 aid stations on course supported by amazing volunteers and 

5 misting stations 

to spray you down and keep you cool.  

Guess that makes us the coolest race in town!  

Aid Station Locations
Start Line
Mile 1.75
Mile 3.25
Mile 4.75
Mile 6.2
Mile 7.5
Mile 8.75
Mile 9.9
Mile 10.75
Mile 11.25
Mile 12.2

Finish Line

Misting Station Locations
Mile 8.4
Mile 9.5
Mile 10.2
Mile 10.75
Mile 12.2

So you want to know the elevation, huh?  Piece of cake!