CHILDREN
S’MILES
August
2004
WELCOME
NACoA-thoners !!!
We’re GEEKED for the ’04 Season !!!
Which have you committed to?
1 –
2 -
3 –
4 – Disney® Orlando
5 –
We have an amazing array of opportunities for everyone!
COACH’S CORNER
- FLUIDS Paul
Robinson MD
Here we are training for a
marathon in the "dog days" of summer.... no offense to my own
dogs. As your runs start to lengthen in
preparation for your marathon remember the importance of fluids in maintaining
your performance and keeping you from getting dehydrated. A
fluid deficit of only 2% can affect your performance! To maintain your performance keep these simple points
in mind:
1. You don't start getting thirsty until you
are already 2% dehydrated. Therefore,
drink 6-8 oz of water before beginning your training run and start drinking fluids 20
minutes into your training run, even if you aren't thirsty.
2. Take a drink of 4-5 ounces every 20 minutes
in your run, a little more if you perspire a lot.
3. At 60 minutes into your run switch to a
carbohydrate containing fluid. This will
do two things. 1st it will
replenish carbohydrate that has been burned up, thus maintaining an important
fuel source as your glycogen supplies dwindle on that long run. 2nd it will keep you from drinking
too much free water and thus risking water intoxication. I personally like ¾ strength gatorade. Sometimes I alternate water and my gatorade
mix.
Paul Phone 573-446-1008 probandsuo@centurytel.net
4. If you are using Power Gel or Gu, remember to
take those with water, not a carbohydrate containing fluid. Thus you will not risk gastric distress
from too high a carbohydrate concentration.
5. Weigh yourself without clothing before and
after your longer runs. See how much
your weight goes down. That will give
you an indication of how you are doing in maintaining fluids.
6. Remember, if you are thirsty on the run you
are already dehydrated.
I found out again recently the
importance of doing this right! On my 14 mile training run for the Marathon of
the Palm Beaches, I did NOT carry fluids because a friend was going to catch up
to me on a bicycle within 60 minutes (I had water available at water fountains
for that first 60 minutes). This friend
got delayed and did not catch up to me until I had been out for approximately 1
hour 45 minutes. By that time, with no
fluid/carbohydrate repletion, I was starting to feel like my legs were
cement. After she caught up with me and
I got the fluid with carbohydrate on board I felt markedly better within 15
minutes or so.
Caveat: We don’t offer medical advice! Just tips from many sources.
FUND-RAISING
So far we’ve had enormous
success with our website and other contributions. To date we’ve raised over $20,000, and we
have participants running in every event!
So, we are making great progress toward our dual goals of calling
attention to the plight of these children for whom we run and raising money to
help them.
That’s all, Folks!” Until our
next newsletter, may the wind be at your back and the road rise to meet you. Run for the
Children! What a
wonderful legacy we begin to build!
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Keep S-Milin’
!!