Hot Weather Running

The heat can make it difficult to get all your training in but there are ways to
make it a little more comfortable.

The two major issues with the heat are air quality and heat stroke. If you suffer from a respiratory issue you should either run very early in the morning before the low level ozone gets cooked by the sun, run on a treadmill or even consider not running on air quality days.

Heat stroke is also a serious concern and can be deadly. Here are some tips for
keeping cool:
- Drink lots of water or sports drink that can replace some of the electrolytes you lose while sweating.
- Run when it's cooler outside either early in the morning or late at night.
- Try to pick a shady route and make mental notes of where there are water fountains or other places to get a drink.
- Make sure someone knows how long you will be out and where you are going.
- Wear light coloured materials and a hat.
- Don't forget the sunblock.
- You will also be more comfortable in technical fabrics that wick the moisture away from your body and help you keep cool.
- Slow down and take it easy, don't forget to cool down slowly at the end of the run.
- Know the signs of heat stroke and get help if you are not feeling well.

Just in case you're not sure, here are the symptoms:
- headache
- dizziness
- disorientation, agitation or confusion
- sluggishness or fatigue
- seizure
- hot, dry skin that is flushed but not sweaty
- a high body temperature
- loss of consciousness
- rapid heart beat
- hallucinations

So if you feel like you are drunk and it's 40°C and giant spiders are painting the buildings around you, it's probably time to ask for help!

Races coming up

A couple of races coming up to remind you all about.

Our good friend Al from the Whitby Running Room organizes the Alfie Shrubb 8K (like you didn't already know that). Sunday June 4th.

Also if you're in the west end this weekend try out the Fanshawe Lake Off-Road races Saturday and Sunday.

5 Peaks - Rattlesnake Point

Our next club run will be at the 5 Peaks Rattlesnake point race on Saturday June 10th.

Come and join the rest of the Hit The Road runners at this great event.

Visit the 5 Peaks website for all the details.

Good luck in Ottawa

Good luck for anyone heading out to Ottawa this weekend for any of the races.

It looks like the weather will be very hot this weekend so remember...

- Hydrate well all week.
- Hydrate well on the day, take water and sports drink early and often during the race.
- Wear a hat and keep the sun off your head.
- Wear light colours.
- If the heat is getting to you, slow down. There will always be another race day.

Take care and have a great race.

Motivation

I'd like you to think a little about why you took up running. For some it may be to get fit, lose weight, live longer or just because you like the smell of old running shoes.

Whatever your motivation is, write it down. When you get to the day when you don't want to go out pull out that piece of paper and remind yourself of those reasons. The more you have the better.

Make your decisions consciously and with reason. When you don't want to train 'because you don't feel like it' know that the reason you started was a good one and made after careful consideration (unless it was the whole shoe smelling thing).

Congratulations

Congrats to everyone who competed in the Mississauga marathon.

Special Congrats to Ken who qualified for Boston with a great 3:14.

Good job everyone.

Casino Rama Day Trip June 24th, 2006 (only $10)

Please support Cassandra Williams' Joints in Motion fundraising campagin to benefit The Arthritis Society. Cassandra has committed to raising $5200 in sponorship donations to benefit arthritis research, education, and community supports.

100% of proceeds support The Arthritis Society

http://cassandrakicksas.blogspot.com/

Personal Training and Group Training

Hit The Road is offering Personal Training by appointment from a certified Personal Trainer Specialist.

Sessions can be booked by the hour at a rate of $60/hour. Each session can be performed as either;

- specific run training,
- whole body workout,
- cross training,
- speed training,
- strength training or
- flexibility training.

All sessions will involve an assessment, correct warm up, training and cool down and stretching. These sessions are designed to give you a thorough workout with a focus on preventing injuries.

If the personal training is too much for your needs, we also provide group training sessions for 2 or more people. If you have a friend or a group of friends to share the cost with this can be a very economical option. Again these sessions are by appointment and $60/hour.

As a special incentive, if you prepay for 10 sessions the price is reduced to $500. That's a saving of $10 per session.

For more information or to book your session contact

Tony Denford, PTS
Tony@hittheroadrunning.com
(647) 882 9755

Tony Denford is a certified Personal Trainer Specialist through Can Fit Pro.

Great new trail races

MultiSport Canada and the HSBC Triathlon Series is adding Trail Runs to the line-up starting on June 4, 2006 in London at Fanshawe Lake Conservation Area.

Check out this site for all the details and the Series website at www.multisportcanada.com.