Tips for Staying Hydrated

Thanks to Melissa McDonough, RD, CSSD and Coaches Julie & Lisa @ Run Farther and Faster for providing much of this content.

Summer running means sweat, slower paces, and serious tans (please apply sunblock before heading out the door!). Just because it’s hot outside, doesn’t mean you need to scrap your run. Appropriate hydration techniques will help get you through those sizzling days.

Dehydration can lead to serious complications, so staying hydrated should be a main focus for runners and non-runners alike. Depending on the climate, you should aim to get about 2 to 4 L of water throughout each day – approximately 8 to 16 cups.  You may need to modify your total fluid intake each day depending on how active you are, or for factors such as gender, weight, age, heat, humidity and altitude.

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New Favorite Gear: Jaybird Headphones GIVEAWAY!

Happy Friday! This week was a busy one, but I managed to get in some exercise at the end of the work day several times. I’m still trying to figure out my next goal (potentially thinking a bit too much about it these days). While I figure out my next steps in running, I’m still enjoying the summery Boston scenes on my runs.

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SPIbelt GIVEAWAY!

Today was the last early-morning for this week!

I am really starting to love early-morning runs before the sun rises. In fact, as soon as the sun starts to rise around 6:45 am these days, I feel a little less hard core (only half kidding!). Maybe I will give up the routine as quickly as I formed the habit, but something about the darkness of early morning runs makes it more exciting so I will keep at it for now!

2015-09-treetops-58Not the Boston night sky! Taken by my friend @imnotquitejack in NH last month!

My long runs will continue in the later hours of the day on the weekends. As opposed to weekday runs, I typically carry my phone and GU/honey stingers with me on long runs and races. Carrying gear can be a hassle (I like keeping my hands free), but I’ve found it to be very easy when using a SPIbelt.

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My Favorite Gear: Updated

Happy Friday all! I had a great time with my girls last night. No pictures were taken, but it was full of laughs, wine, and discussions about online dating- a topic that I love! Following a day of work today, bed time will probably be 7pm after last night. Hope you guys have more lively Friday plans! 

I have received some additional questions from fellow bloggers and runner friends about my favorite running gear. Over the years, I have experimented with many different outfits, brands, fuel options, electronics, and other running gear. The list below includes the items in which I currently rotate, including some recently-tested items and winter running gear. 

Shoes:

  • Brooks GTS Adrenaline 14 & 15 (I own both and rotate between both). I am looking forward to trying the 16’s soon!

FullSizeRender (2)Brooks Adrenaline 15’s, 14’s and Glycerin (I prefer Glycerins for walking, not running)

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Windy Saturday in Boston!

I am so saddened for Paris and my heart goes out to the innocent lives that have been lost for no reason.

Despite the heartbreaking news overseas, I hope your weekend has been a good one so far! Mine started off with some much needed time with friends. Pizza, wine, blasting Adele’s “Hello”, and chocolate cake were all involved. My Boston girlfriends and I gather at least once a month for “wine night”, but this time we let the guys join. We didn’t mind it too much. :)

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Boston was the windy city today (Sorry, Chicago), but I felt prepared for the cold during my 14 miler this morning. Long sleeve, long pants, vest, and gloves were all essential. It’s been a long time since I’ve had to layer up so much for a run! It felt nice.

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My runner friend (she is an incredible ultra-marathoner, but is between training cycles) joined me for the first half of the run. Was great to catch up, as always, and the first half flew by! We ran along the Charles, and managed to stay on the ground even though the winds were gusting up to 25 mph.

Given the conditions, my coaches wanted me to run “by feel” rather than time, and that’s exactly what I did. I averaged about 9 minute miles in this long run. My coaches also wanted me to test out my fueling during this run, and I took down a chocolate GU at 8 miles. I felt strong the rest of the run so didn’t feel the need to take a second GU. I think I will try the honey chews soon- I’d like to experiment with a few different fueling regimens the next time around.

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The run was followed by lunch at Whole Foods, hot shower and tons of stretching. Will most likely veg out to Friday Night lights and maybe a Star Wars movie to prep for the new one that is coming out next month. Hope you all enjoy the rest of your day!

IMG_0910Windy, cold day in Boston. #winteriscoming

Any races/runs for you today or tomorrow?

My Favorite Gear

Happy Friday all! 

I have received some questions from fellow bloggers and runner friends about my favorite running gear. Over the years, I have experimented with many different outfits, brands, fuel options, electronics, and other running gear. The list below includes the items in which I currently rotate depending on the run/season.

Shoes:

  • Brooks GTS Adrenaline 14 & 15 (I own both and rotate between both).

FullSizeRender (2)Brooks Adrenaline 15’s, 14’s and Glycerin (I prefer Glycerins for walking, not running)

Electronics:

  • Garmin 310XT watch: large face so you can see your time while running, lightweight. Watch has some glitches, but is easy to reset. Boyfriend prefers the Garmin Forerunner 15, which is less bulky.
  • Apple Ipod shuffle: This small music device seems almost weightless, and clips well on sports bras/shirts/shorts for both men and women. It is not too pricey, has functioned very well for me so far! The only negative is that you cannot digitally see the songs that are playing, but you don’t want to fuss with that while on a run anyway!
  • Yurbud headphones: These babies have taken quite a beating in all elements, and still fit well in the ears. Highly recommend these!

Shorts:

Shirts & tanks:

Compression Socks:

Jackets/neon gear:

Fuel:

  • GU (chocolate, vanilla, and salted caramel are my favorite flavors, although I recently tried a salted watermelon and thought it was also delicious!)
  • Honey Stinger Waffles: I eat these before races, rather than during as they are a bit hard to carry given their size. They are light on my stomach and give you some last-minute extra calories as needed, with a lot of taste.

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Other gear:

  • Running belt: I wear a Spibelt during runs (training and racing) to conveniently carry my phone/GU/keys/money etc. I find the stretchy waist belt very comfortable.
  • Foam roller: I have used a variety of different foam roller models over the years, but my current favorite is the “Trigger Point” foam roller. This high-density foam roller has just enough firmness to massage my always-tight muscles.

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  • Running stick: They say that this is a “toothbrush for runners”. I am not sure about that, but the stick helps me self-massage muscles! Sticks have a variety of flexibility, but I use the firm model.

So that is my list of current favorite gear– what are some of your favorite clothing/fuel/other running items?

What are your weekend plans? 

-Mine: Party at la casa tonight (it’s been awhile!)/14 miler on Saturday with a running buddy/friend’s birthday party on Sunday. Busy weekend! Hope you have a great one and get outdoors!!!

2015-09-treetops-day-2-32Just a nice photo of one of my favorite mountains (Cardigan, NH) taken during a hike with friends last month. Starting to plan some more spring hikes! Thanks @imnotquitejack! :)