M.O.R.E.: A Fluid Summer

Tuesday, June 30, 2009

A Fluid Summer

Belt or no belt? That is the question we often ask eachother when we're ready to go out on a run. By belt, I mean our water belts. Lately we've been leaving our water belts behind for the shorter runs (4 miles or less). There's so much myth and confusion about water, as to how much to drink, how often to drink, when to drink that it gets sort of confusing. I think one reason for the confusion is that it really depends on the individuals metabolism and how much someone perspires. Everyone is different and we each have a different "sweat rate". I found this interesting article that discusses how you can gauge how much water you should be drinking based upon your perspiration level and your weight loss through water during the day. It's a different way to approach this hydration or dehydration issue.

http://www.active.com/nutrition/Articles/Fluid_Facts_for_Athletes.htm

Making sure we get plenty of fluid is especially important these summer months. The guy who runs the marathon training program suggested we start taking in more fluids starting Wednesday for preparation for our long runs on Sunday. I usually don't think that far in advance, but I do try to drink a lot the night before and I try to avoid alcohol. My friends know I've been putting a little slice of lime in with my water bottle, which helps quench the thirst a little better and gets rid of that sticky feeling in the mouth after you've been running a while.

1 comment:

Patty said...: I have been trying to get my family members to drink more water and they seem to be quite annoyed with me. The runners in my family have all been plagued at one time or another with leg cramps and I was told by a sports doctor that water is the key to cramps. I have increased my water intake quite a bit since we have been running together regularly, it wasn't easy at first but now it is just habit. The benefit that I notice is that I don't get nauseated the way I used to on hot runs. I do need to make a better effort to up my water intake and eat better when I know I am going on a long run. I am used to planning my whole weeks menu around my son's races, but seem to forget when I may need some extra carbs or protein, and even water!; June 30, 2009 at 5:24 PM

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Favorite Trails

South Fork 3.1: Start from dirt parking lot on Magic Mtn Pkway and run to the loop at Wiley Bridge and return the same way.

Tesoro 3.25: Start in Albertson parking lot and take sidewalk/trail until it ends and then enter the water tower road to the top two towers where the ends. Return the same way.

Chesebrough 3.25/4.60: From Chesebrough Park, N. to Copperhill, So. on Bike Trail, turn around at Decoro, back up trail to power lines to bridge at park. Turn around at Heritage will give you 4.6 miles.

Chesebrough 3.5: Chesebrough Park down to McBean, south to Northpark Dr., the paseo trailhead. Take the paseo to Helmers and back. Very hilly.

Bridgeport 4.0: Fairly flat, run toward Lowes and under Bouquet bridge to RiverPark community until you reach the closed gates and return. For a hilly run, go north into Helmers and run up the paseo switchbacks into Northpark where the paseo ends and return the same way.

Chesebrough 4.0: N. to Copperhill to west side of river trail, run S. on Bike Trail past Decoro bridge, across Decoro to the east side of river trail, up back to power lines trail, back to park.

Chesebrough 4.0: From park down power line trail to Heritage Park and back same way.

Bridgeport 4.0: From School, cross McBean via bridge or street and head into industrial center on Ave. Scott Bridge and enter bike trail going south toward the train bridge. Turn around at train bridge and return same way or cross the bridge and head toward Peet's after crossing train bridge and back onto the Lowes Trail.

Heritage 4.0: From park, run up bike trail to Decoro, over McBean Bridge into Helmers, and into Bridgeport through lake trail back to park. Can be done in reverse. Moderately hilly.

Chesebrough 4.25: Chesebrough north to Copperhill, left to Albertson side of bike trail. Run south on trail to Decoro and cross over bridge and head north all the way to Copperhill on east side of river trail and back to the park the same way as started.

Cheese/Decoro/Helmers 4.25: From the park, down dirt trail to bike path, south to Decoro. Leave bike path at Decoro and cross paseo bridge at McBean. Stay on paseo up hill towards Helmers. Run up water tower trail once then continue on to switchbacks and paseos back to park.

Heritage/Bridgeport 3.3: Heritage Park south to McBean Bridge @ Panera. Cross and head toward Lowes bike trail and head east toward Bridgeport Park. Halfway mark is at park bathroom, head back by entering trail along the lake and back onto the bridge.

Lowes 4.25: Lowe's parking lot to McBean, cross the bridge and to South Fork. At Valencia Bridge, enter trail behind Hart Baseball diamonds. Continue on trail to Bouquet and across the bridge on the east side and back under the bridge again towards Lowes.

Peet's & Decoro 5.2: Peet's Coffee to train bridge path; to Decoro and across bridge; back down McBean side of bike trail back to Peete's.

Peet's & Wiley 6.0: Start at Peet's Coffee and head east toward South Fork trail and past the Wiley Bridge. Keep running another 200 yards to where the trail forks left and right. Turn back same way.

Peet's & Copperhill 6.0: From Peet's to bike trail heading north to Copperhill and back.

Albertson 7.0: From the Albertson parking lot on Copperhill, enter the westside bike trail and head south until the train bridge. Return the same way.

Peet's 8.5: Run to Copperhill on east side of river trail and return via train bridge on other side.

Lowes 10: Start in the Lowes parking lot. Enter the bike trail heading west. At McBean, cross the bridge and head east toward SouthFork trail. Continue on trail until you come to the Wiley bridge and head back the same way.

McBean 14: This route can be done from anywhere along the trail route. Starting from McDonald's across the post office, run to the end of the South Fork trail and return the same way, cross the McBean bridge and run on the Lowes trail until you hit Bridgeport Elementary and then cross Newhall Ranch via the bridge or street and run back towards McBean. Continue north on McBean until you hit Copperhill. At Copperhill, cross McBean and enter San Francisquito bike trail and run south on the trail until you are back at McDonalds.