Hydration Revisited

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I wrote a post way back about hydration and how important it is to hydrate when exercising in general, and especially, during hotter months.

Hydration has come back into my mind because I will be,yet again, training during the brutal summer months here in Córdoba. Where I live, the fall and winter are incredibly mild but the summer months are extremely dry and extremely hot. 

Temperatures can reach up to 122 degrees Fahrenheit (50 degrees Celsius) during the day and 104 degrees Fahrenheit (40 degrees Celsius) at 12am. So there's not even much of a respite when the sun sets!

The best way I knew how to combat dehydration when I started training was to use a Camelbak. This allowed me to bring hydration (in the form of water) wherever I was.

It worked well but I've recently come across some literature that states that water alone may not be the best way to replenish liquids we lose while exercising. 

I was attracted to these articles because after an intense run I would drink at least 2 quarts of water (or 2 liters) and not feel completely hydrated. I'd still feel thirsty and a bit sluggish.

To combat this feeling I would make sure to eat a lot of fruits and vegetables with high water contents like cucumbers, watermelon, melon, lettuce, tomatoes...things like that. Eventually my fluid levels would come back to balance and I would feel OK.

This time around I want to try something different. I sweat a lot. After an intense workout I can lose anywhere from 2-3 pounds (about 0.96 to 1.36 kilos). That's a lot in my opinion. I want to make it easier for my body to hydrate itself during and after workouts. 

This is just another way I'm trying to take better care of my body like my foot stretches or my dynamic stretching routines. I hope this extra pampering will help me be a better and more efficient runner.

Here are some tips that I hope to incorporate into my training:

If you run for less than an hour...

The best way to hydrate is with mineral water because it supplies the body with liquid, calcium, and magnesium. You can make your own mineral waters by adding 200mg of calcium, 100mg of magnesium, and 1 gram of baking soda for each quart (or liter) of water you drink. 

According to this magazine, the baking soda helps enzymes in the muscles work at their optimal level for a longer period of time. Another good way to hydrate is with diluted fruit juices (2 parts water to 1 part juice).

If you run for more than an hour...

The best way to hydrate is with an isotonic drink that has a balanced mix of carbohydrates and sodium. When you run for longer than an hour our cells not only get thirsty, but they also get hungry for carbohydrates, which is their energy.

To make this use mineral water, carbohydrates (maltodextrin), calcium, magnesium and salt. You should only use about 8 grams of maltodextrin for every 3.38 ounces (or 100 milliliters) of water. 

In addition a 1:1 ratio of water and fruit juice is another choice (50% mineral water, 25% apple juice, 25% grape or pineapple juice).

Hydration after training...

Of course you have to continue to hydrate after running because your muscles need to recuperate energy, nutrients, and minerals. 

The best beverage is beer without alcohol because it is an isotonic drink. It contains calcium (which helps carbohydrates reach the muscles), magnesium (which aids against muscle cramps), and phosphorus (which aids in the growth of bone marrow). 

The runner up is chocolate milk, which I used to drink after running before I went vegan, and finally, vegetable broth (a surprise to me).

I am very excited to try these drinks using my Camelbak! You can buy maltodextrin online and at different health food/sports stores so I will check it out this summer. 

Either way I'm sure that I will be more properly hydrated and, as a result, feel better during and after my workouts.

Like the magazine states, water (just water) should never be drunk by athletes because it doesn't contain calcium, sodium or magnesium! It's just not adequate enough. Other "no-nos" are:

lemonade

iced tea

sodas

non-diluted fruit juices

oxygenated water

Many of these drinks contain way too much sugar and lack other nutrients like the ones mentioned above.

What do you drink to stay hydrated during and after workouts?

Half-Marathon Recap

The race is over! I finished uninjured and happy! Even though I went in knowing I wasn't trying to acheive a PR...my mind wasn't completely convinced. So afterwards, at home, looking at the race results, I couldn't help but feel a tinge of disappointment. It was just a tinge.

However, I ran the race in 1 HOUR AND 39 MINUTES. I RANKED 10TH IN MY CATEGORY. For some reason there were no total ranking results.

THIS WAS A CHALLENGING COURSE.

 It was super hilly. I mean, it was nothing but hills! I mean I have to incorporate some type of hill work into my training now! It's interesting, but it wasn't my legs that were burning. It was my lungs! I'm so happy I'll be starting Fartlek again.

My pace was 7.33, which I'm completely content with. At 6.1 miles I was at 46 minutes and at 10 miles I was at 1 hour and 18 minutes. I put effort into this race. My first marathon was completely flat. I held back because I just wanted to finish. I didn't hold much back this time around. It felt good though. I'm already thinking about a shorter race to run in December.

The only annoying part was that there was no one waiting for me at the finish line! I really gave it my all at the finish and sprinted. I expected my family to be there...but they were confused and were standing at a different finish line. To their credit it was a confusing event. 

There was a 10K, the half marathon, full marathon, marathon relay, and a kid's race. All running at the same time. I was confused a bit while running because they kept yelling out instructions and I was trying to focus.

Oh well, it couldn't be perfect, could it?

Race Preparation

It was so cold and dark! I got up at 430 am. I expected my phone to automatically update Daylight Savings, but it didn't. No, I don't have a smartphone. Why? Well, planned obsolescence. But I digress.

Anyway,

• I woke up
• Checked my ipod
• Checked Chema's ipod touch
• Turned on the computer
• Woke up my mother and asked her
• Turned on the TV...

I just wanted to make sure it was 330 am. It was. So I manually put the time back on my phone and stayed in bed (wide awake) until 4 am. At that time I got up and ate breakfast, put in my contacts, got dressed, then warmed up and stretched.

Chema, my younger brother, and older sister, came to see me run. My mom couldn't come unfortunately because of her injury. 

So in this first picture you can see how dark it is at 6am.

This is the start and finish line for the half and full marathon.

Here's where we could check our race results. However, when I crossed the finish line I was more concerned with finding my support team.

There I am! I was so excited. Even though this was a smaller race the energy was great.

Now you can really see how cold it is! I had on 2 layers and another one in the car for the finish! I was too incredibly happy that I had those gloves.

Cheesing with my sister.

And here I am cheesing with the teenager.

This is me right before the start. At this point there were only 10 minutes before the race!

More people getting ready for the race.

Not a huge showing but it was decent.

Not sure why the bird was there but he was scaring the little kids.

The spectators! Actuallly, there weren't very many people supporting the runners. They pretty much stayed at the start and finish lines. But I was more focused on those hills anyway!

Five minutes before the race!

Almost three minutes before the race!

There I go! If my face is any indication (the little of it you can see) I was in paradise!

They had those cool little foil wrappers at the end that I've always wanted to drape around me. I felt so professional! However, they don't keep you warm...at all. The food offered was bananas, bagels, pizza, and beer. Since I'm vegan I gave the pizza to my brother and gobbled a banana and 1/4 of a bagel.

A few hours later I had another snack then lentils with potatoes for lunch.

Thoughts

I had such a great time. I really do recommend races. It is so uplifting. It's a big accomplishment. Like I said, I'm already planning my next race.

The only negatives were that no one was at the finish line to snap a photo. Also I had a wardrobe mishap. My cool new running pants chafed. They have zippers at the ankles and they cut me on my right ankle. 

Luckily, I didn't even notice until we were driving back home. I guess I was on too much of a high. So yea, I either need to wear longer socks or get some different pants.

Something silly: I mentioned before how I felt a tinge of disappointment for not running faster. So, to make me feel better Chema "googled" the women who finished ahead of me. For some reason it made me feel better knowing these women are professional runners. All of them had run the race more than once and were on running teams. I patted myself on the back for a job well done.

Other than that, I have no complaints. My second half marathon is over and I can't wait to run another. 

I will definitely focus on running a PR! (After my marathon of course)

Race Day Vitals

So these are my race day vitals. Let's take you through them:

1. My new running pants. This is the only item I haven't tried out. But I'm not too nervous because I've run in leggings before and had no problem.
2. The long-sleeve shirt I'm wearing is made out of moisture wicking fabric. It's also supposed to regulate the body's temperature. I wore this for my last marathon and it worked fine.
3. Two things I always, always, bring on a run are my Nike running hat and my wristband. I hate running with the sun in my eyes. Plus I think that running in sunglasses would be too awkward. It's so convenient to run with my wristband because it fits my keys and my lip balm. I can't run without my lip balm. I mean, I can, but I'd be miserable. So that will be coming with me on race day.
4. That sports bra I bought at Target. Although it says it's from Champion (along with the running pants). MY FAVORITE SPORTS BRA EVER! It goes on smooth and feels like I'm wearing my own skin. I have to get a couple more.
5. Those socks are just some cheap ones I bought. I have about 3 pairs. They are nothing special but I like them and they are comfortable.
6. The sweatband is also a necessity. I like to wipe my face and mouth while running and it's easier than pulling on my shirt.
7. My watch is a normal watch. It doesn't have GPS technology, no pacing stuff, nada. It just tells me the time and how long I've been running. Honestly, that's all I need at this point.
8. Since it will be cold I have the gloves this time. I won't make the same mistake twice!
9. The Cliff Bar is breakfast along with an apple. I found this flavor at a bike store and I had to have it. It's pumpkin! How yummy does that sound? Plus, I don't like to eat much before a run. I read something interesting the other day on how to measure the calories you should eat before a race. Apparently, you multiply your weight by how many hours you wake up before the race. So I will get up 3 hours before and I weigh 120 lbs. (3 X 120 = 360 calories).
10. Finally my contacts. So much more comfortable than wearing glasses.

On the way to the race I plan to wear my race shirt and a vest to keep warm. I'm also bringing a sweater and my running jacket for after the race. Just to wear during the activities after the race.

All of my warm up and stretches I plan to do there. I might run around the block  and do some preliminary stretches depending on how I am for time.

Other than that I'm ready! The only annoying thing is that all the non-runners in my household, which is everyone else, keep telling me to run for the win! In their minds it will be "easy" for me to win a prize. Oh, non-runners and their crazy notions! I mean, I plan to try my best and that's it. I'm nervous, excited and hopeful.

Wish me lots of luck! I'm running in 11 (+1) hours!!!

Debate/Discussion: Cardio vs. strength training

Womens Health Magazine

When I first realized the importance of a healthy lifestyle combined with eating right and exercising:  

I was a cardio fiend! 

I'd go to the gym and spend hours on the elliptical trainer, the static bike, the treadmill, the stair stepper...anything cardio related really.

Not until I lost some weight did I venture into the weight room. In my mind:

cardio was for losing weight and strength training was for toning muscles. 

Once I had burned the fat hiding these areas I then started toning them. Sounds logical right?

Fast forward 8 years and I would say that the information out there isn't definitive one way or the other. Personally, I'm no longer one of those people who only goes to the gym for the cardio machines. I also have a real interest in strength training.

I use them both as part of my exercise routine and value them both. 

However, after a snacking binge, I think first about running to burn off some of those calories and not about pumping iron.

Is this from fact or fiction?

Last week, while browinsg twitter, I came across an interesting tweet from @WomensHealthMag. The article gave a breakdown (based on your needs) on whether cardio or strength training was "better".

• To burn fat and keep it off = strength training
• Combat stress = cardio
• Increase self-confidence = strength
• Reduce exercise related injuries = strength
• Live longer = cardio
• Increase your speed = it was a tie

Yesterday, I read another tweet posted by @katieRUNSthis. She wanted to know how much strength training we runners incorporate into our routines. As well as how much we think we should be doing. So, maybe we only do strength training twice a week but think the magical number is three times a week.

Honestly, I don't know how much I should be doing.

Is there a magical number? 

All I know is that I need both to be a stronger and more efficient runner. Even when I wasn't training I would do both cardio and strength everytime I hit the gym.  I felt I couldn't have one without the other. Yet, in the past I was convinced that cardio was the answer to my healthier lifestyle goals.

What do you think? Which is "better", cardio or strength training? Do you agree with Women's Health Magazine? As a runner, if you do incorporate strength training into your routine, why? If not, why not?

Fitness Tip: Visually stimulating routes

My favorite route

I knew that to start training for the marathon I had to run outside. However, the thought of doing lap, after endless lap, around a track was not appealling in the least. My options in Córdoba are limited. Principally because: 

1. It is a small town 
2. Does not have a culture of exercise ingrained into it like the US. 

It took some trial and error, and getting to know Córdoba, before I found the perfect spot!

How I Found It

When I get into a run I don't like a lot of starts and stops. It is not a realistic picture of my running capability and it throws off my concentration. Running "off the beaten path" gives me continuity in my running. 

On the street there is a lot of contamination from vehicles as well as a lot of traffic lights. Lots and lots of traffic lights. I had to wait to cross streets and share the sidewalk with pedestrians. They don't like to share the sidewalk with runners, believe me! 

Two summers ago I found this place by accident. I wanted to go somewhere private and serene after coming back from my dad's funeral. I was living with the inlaws at this point and had no privacy. So I went walking. I am a city girl at heart but this place spoke to me.

Why I Chose It

It gets me away from the hussle and bussle of cars and exhaust fumes and traffic lights and people. I run in clean air, surrounded by nature and I just let go. 

It is visually stimulating. 

Many people ask me how I can run 18 miles, for example, and not stop or get bored. When you run around a track, or park, you are just running with no goal in site. I run to reach the next bridge, or hill, or tree, or river. I am constantly looking at new things, smelling smells, and this motivates me to continue.

Likes and Dislikes

For all the reasons above I like it but it's not always the most convenient place to go. In the summer I can't run whenever I want becasue it's too hot. I have to go in the morning, at 7am, or at night once the sun sets. This cuts down my schedule drastically. 

I tend to run at night simply because it's more convenient for me but I can't go there to run. I doubt anything will happen to me but there are no street lights. I don't carry my cellphone when I run and there are no phones around. I am in the wilderness. There are all kinds of animals around and I don't want to take any chances. 

When exercising outdoors, or anywhere, safety is always first. So I have to go to a park instead and run lap, after endless lap around the track. It's not that bad when I run a shorter run, but imagine running 2 hours around a track! Not fun. So usually my long run days (Sundays) are reserved for my visually stimulating route during the summer months.

How I Stay Safe

• I always let someone know when I go and when I'm expected to be back
• My music is never louder than my surroundings
• I don't run there at night
• I pay attention to animals and other bikers and runners in front or behind me
• I bring water on really hot days
• I dress for the weather (hats, shorts, moisture-wicking fabrics, sunblock etc.)
• I make sure to warm up and cool down, including stretching 

Here's another peek at my route:

 

 Do whatever motivates you, but do it and be consistent! With summer now here, exercising outdoors is the place to be! Save gloomy gym rooms for the winter!

If this helped you leave a comment and let me know how it goes!

I hope you enjoyed your Fitness Tip and will add it to your Recipe for Health