Wanna Run with Coach Dave and the Davonian Warriors?

 Knowing someone else is out there with you is sometimes what you need to keep going. If you happen to be in these areas during the week you know Coach Dave or his team will be there if you need help!_______________________________________________

WEDNESDAYS

    Meeting at Marina Jack's by the Sailor Statue at 6p.m. We will be doing Speed/Strength or Hill work. Come Join the Warriors for one of those LOVE/HATE runs!! 

THURSDAYS

Meeting at Fleet Feet Sports on 1830 S. Osprey Ave. near Morton's.  This group is for all levels and if Coach Dave isn't there Mackenzie or Laura will be there to help if you need it!

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SATURDAYS

Leaving from Lido Beach Parking Lot at 5:30 & 6a.m. Most other groups leave from Marina Jack's but by leaving from Lido we get a bathroom close by, not hampered by cars and crowds and the ability to take a dip in the water immediately after the run to cool off! Runners of all levels , doing various distances. Below are some of our runs from the parking lot and staying on the sidewalk on the Northern side of the road.  This is by far one of the prettiest runs around!

4 mile run: http://www.gmap-pedometer.com/?r=2744480

From Lido to the beginning of the bridge incline just past Bird Key entrance.

6 mile run: http://www.gmap-pedometer.com/?r=2744476

From Lido to US 41 and back!

8-8.5 mile run: http://www.gmap-pedometer.com/?r=2744418

From Lido south to the South Lido Park entrance then back to the parking lot. Then continue over the Ringling Bridge to US 41 and back to the parking lot.

10 mile run: http://www.gmap-pedometer.com/?r=2744493

A classic ten mile run with great views plenty of bathroom/water stops along the course. From Lido parking lot to South Lido Park entrance and back to parking lot. Run to St. Armands then head North out of the circle to Mote Marine. Run into Ken Thompson park around the loop (bathrooms and water there) then back out and head back to St. Armands. At the circle make left (East'ish) and head towards Ringling Bridge. At base of Bridge (Fleet Feet water stop here) head North into Bird Key Entrance follow road straight to the Yacht Club and turn around (about half mile in) and back out. Then just run back to the parking lot. This takes the bridge out of play and offers different views.

How much do you hydrate?

Are you getting enough water when you hydrate? What about electrolytes?  There are many studies, myths and other tips from various sources out there regarding hydration. What you need to know are a few of the basics. First off, it depends on you! Are you a sweater or maybe you don't perspire as much. How much sweat do you lose on an average run? The quickest test is to weigh yourself naked (yes, naked) and get your "pre-run" weight. Then run (preferably an hour but half hour can work)and drink like you normally do. When you get home, weigh yourself again. Find the difference between the two and then SUBTRACT  the amount of ounces you drank from the final total. So if you weighed 150lbs pre-run and then weighed 146lbs. post run and drank 16oz. of Water/Electrolyte drink ( 1lbs.), your total weight loss from sweat would be approximately 5lbs. Heaven forbid it was this much but it can happen if you don't drink right! Therefore, as commonly recommended, you should drink 5 -16oz (5lbs.) glasses of water or electrolyte replacement drink. Additionally, not only are you losing water when you perspire but your losing, most importantly, Sodium along with Potassium, Magnesium and other electrolyes. YOU NEED TO REPLACE THESE, so your muscles and body can function.  Electrolytes are ionic conductors in the body that effect most of the chemical processes of the body. This would be the flow of nutrients into and waste products out of the cells.  Without it, you're TOAST!  OK, so you're GREAT with hydration, you drink 6-8oz. every 15-20 min. huh? Well do you overhydrate during your non-running hours?  If you keep telling yourself, "My urine is clear and the system is clean and hydrated", BUZZZZZZ!! This would be a WRONG answer! Yes your system is "clean" but it's cleaned out! You have gotten rid of the sodium, potassium, electrolytes and are becoming dehydrated. Rule of thumb, if you urine is a pale yellow, you're good to go!  Dehydration is a scary thing to worry about when running.  As an athlete you also have to be aware of Hyponatremia (overhydration). The symptoms are very similar and can be devastating to your performance and your health.  Drinking just water and not replacing your sodium will give you a body FULL of water that it can't utilize due to lack of sodium to absorb it. Make sure you take something to drink with you or place it along the route to be on the safe side. So go out there and be smart about what your putting in your body!!

RUN SAFE, RUN SMART, RUN HARD!

                                                 copyright David Flanary 2008