Category Archives: RCI

9 Winter Weather Tips

Since I haven’t been outside running I’m a little late giving out winter running tips!  But here are nine tips every runner should know:

  1. Be Careful! Running in any extreme can be dangerous.  Make sure you are properly dressed for the weather and distance of your run.  For longer runs consider carrying extra supplies (dry socks, extra gloves, extra gel packets).
  2. Cross-Train Winter is the perfect time to step back and re-focus your energies, it is also a great time to add strength training and/or cross training to your schedule.  Unless you are planning an early spring race, this can be a great way to maintain your cardio fitness while letting your legs heal and get ready for next year.  My cross-training includes the elliptical machine and cycling, I’ve also started swimming, rowing, and stair climbing.  Cross-country skiing is also an excellent cross-training method if you have that much snow!
  3. Cover-up If you are running outside and the wind-chill drops make sure that you don’t have any exposed skin, you can also use vaseline to cover your face if you need to.  Make sure you wear chapstick and sunglasses.  If it is really sunny you may need sunscreen!
  4. Stay Hydrated Hydration is still important in the winter, even if you think your sweat rate decreases.  You may be wearing a wicking layer and that may trick you.  Also during colder weather your mind may not want as much water, even if your body needs it.  If your skin is dry and chapped, think about the inside of your body and drink more!
  5. Fall Gracefully With winter comes ice and slippery conditions, be careful.  I’ve never worn spikes or claws over my shoes, but even those aren’t 100% guaranteed to keep you standing! We are all bound to fall at some point so try to protect your head and face by tucking in your chin. Try to land on your butt or the side of your body if possible.  Try not to make any one part of your body absorb most of the impact, you could break a wrist or damage your knees.
  6. Stay Motivated It can be hard to keep motivated during these depressing months.  Plan ahead for next year, setting goals, and enjoy the freedom of not following a structured plan or make a structured plan depending on your needs. Explore new routes or run with different groups of people.
  7. Snuggle Up Take some extra time to read a running-related book or do some research on the Internet. Winter is a good time to grab a book off the shelf and read or spend some extra time on the Internet checking out running sites.
  8. Watch Out Be aware of the conditions you are running in and watch out for traffic! Remember that it will not be as easy for cars to stop or move around you.  You may also need to be aware of sliding cars coming at you.  You also need to watch out if you are indoors, be aware of others around you and your running form.
  9. Eat Healthy I know this is the worst time of year to try and eat healthy! But as you switch to cross-training and take more time off, the calories really begin to add up! I’ve talked to a lot of people who have gained weight already.  Runner’s World has provided a good list of ways to stay fit and trim and actually lose weight during the holiday season. It mostly comes down to being disciplined in your eating habits and not gorging yourself!

Bonus: Joe over at Run with Perseverance has developed a Winter Weather Temperature Chart (Excel Spreadsheet) which describes which items of clothing you should wear at 2 degree increments in the winter. This is a great system which can be modified to meet your specific running needs. I found it may be a little overdressed for my personal tastes.

Some of my inspiration came from these sources:

Yesterday’s Workout

Today was a lifting day! This is the first I’ve lifted since early spring and I can definitely feel it! My thought has always been to cross train MWF and lift on TR. It was nice to actually get the chance to do it! Today was upper body workouts which included bench, curls, dips, hanging leg raises, and shoulder press.  No cardio!

Technorati tags: , , ,
Reblog this post [with Zemanta]

Foto Friday

This picture was taken while driving the Blue Ridge Parkway in Boone, North Carolina. Future Foto Friday’s will be actual running-related pictures!

[tags] Foto [/tags]

Reblog this post [with Zemanta]

Upcoming Races for December 1

Can you believe that it’s already December?? Where has 2007 gone? The race calendar for this weekend is still very full, despite the chilly forecast. Will you brave the elements?

25th Annual Sleigh Bell 5K Run/Walk begins at 9am at the Lafayette Family YMCA in Lafayette. This is a Ken Long & Associates event benefiting the YMCA.

Tecumseh Trail Marathon has been sold out. It is run in Yellowwood State Forest benefiting the Hoosier Hikers Council. There is a 5 Mile fun run that is still open and they are still looking for course volunteers. The Fun run starts at 11am. This event is hosted by the DINO Series.

Frostbite 5K begins at Glen Miller Park in Richmond at 4pm. The event benefits the Easter Seals programs for persons with disabilities. This is also part of the Wayne County Challenge.

Brown County Community YMCA 2007 Reindeer Romp begins at 1pm at Brown County State Park’s Nature Center. Lots of door prizes. All proceeds benefit the YMCA.

The 5-K Reindeer Walk/Run will be held in Frankfort, Indiana at 4:15pm. It will kick off the first year for the county’s annual Christmas Parade to be held at night. A Free Rudolph Romp for the kids will start right after the 5-K. The kids will run around the square once and will have a goodie bag, just like the 5-K participants. This will include gloves, Reindeer antlers, a Rudolph nose and some goodies for after the race!

Eagle Run ’07 begins at 9:15 at Franklin Twp Middle School in Indianapolis. This is a 5K road race. This event is raising awareness for Organ and Tissue donation. Event registration is closed.


Christmas in the Park begins at 6:15pm at Deming Park in Terre Haute. $10 of each entry goes to Cloth a Child. This is a Wabash Valley Road Runners event.

17th Annual All American Kris Kringle 4 Miler and 3 Mile Walk (pdf) begins at 2pm at New Castle’s Memorial Park. Monetary awards offered at this event which is part of the Anderson Road Runner’s Road Race Series. Event hosted by the Knights of Pythias of New Castle.

CKRR Charity 5K Run/Walk begins at 2pm at UAW 292 Union Hall in Kokomo.


Yesterday’s Workout

I haven’t done anything since the Drumstick Dash on Thanksgiving until last night. I went to the gym and rode the bike for 20 minutes (6.43 miles). Kind of a puny workout but I needed to do something. It was good timing for a break since we were traveling around for the holiday. My foot feels good walking around now, but I haven’t tried running or anything on it.

Technorati tags: , , ,

Gatorade Inventor Dies at 80

I interrupt the regularly planned posting schedule for this breaking announcement.

Dr. James Robert Cade died Tuesday of kidney failure, according to ESPN.  Cade was the inventor of the sports drink Gatorade.

Born James Robert Cade in San Antonio on Sept. 26, 1927, Cade, a Navy veteran, graduated from the University of Texas at Austin and the University of Texas Southwestern Medical School in Dallas.

Cade was appointed an assistant professor in internal medicine at UF [University of Florida] in 1961. He worked until he was 76, retiring in November 2004 from the university, where he taught medicine, saw patients and conducted research.

Cade and his wife, Mary, had six children.

Cade was the first kidney researcher at the University of Florida but is most well-known for researching and creating a re-hydration formula for the UF football team, which they credited for their 1967 Orange Bowl win.

Gatorade which first “tasted like toilet bowl cleaner,” and was vomited by Cade after tasting it, is now sold in 80 countries with 30 flavors available in the US and 50 around the world.  Gatorade has a market share of 81%.  Since 1973 royalties from each purchase of Gatorade have brought $150 million to the University of Florida.  So it could also be called Gator – aid!

Cade was named MIT‘s Inventor of the Week in May 2004.  And at that time was working

… as a professor of medicine and physiology there [UF], conducting research on kidney and liver disease, diabetes, hypertension and other illnesses. He also studies Down syndrome, autism and certain types of schizophrenia and develops diets to help these patients improve or recover. In addition, Cade has developed products similar to Gatorade such as the Go Energy-Recovery Shake, which helps athletes recover more quickly after a workout.

Gatorade’s website made no mention of its founding researcher’s death as of this morning.

Technorati tags: , ,
Reblog this post [with Zemanta]

Race Results from Thanksgiving and beyond!

I hope you had a great Thanksgiving and are getting back into the routine of your life! Welcome to the hustle and bustle of the holiday season!

Four Mile Foot Fest was won by Nick Polk, 23 of Indianapolis, in 19:59 (5:00) almost 3 minutes ahead of second place.  Nicole Gliem, 22 of Beech Grove, won the female division in 23:44 (5:56) about 10 seconds ahead of second place and 5th overall. 172 finished this event.

Drumstick Dash was won by Jeff Powers, 23 of Bloomington, in 21:40 (4:49) about 15 seconds ahead of second place.   Maddie  McKeever, 20 of Littleton, CO, won the female division in 25:12 (5:36) about 10 seconds ahead of second place and 23rd overall. 2,524 finished the 4.5 mile course (they don’t count the 2.6 mile course finishers).

Christmas in the Park (Brazil) was won by Zach Whitkanack in 17:05 (5:29) about 40 seconds ahead of second place.  Janelle Ralph won the female division in 20:08 (6:28) about a minute ahead of second place and 6th overall. 45 finished this event!

Pictures from Tuxbro and the Drumstick Dash.

Technorati tags: , ,
Reblog this post [with Zemanta]