Hot in the 'Loo

Hot day here in Waterloo. I waited until about 6:50 PM to run, but it was still almost 90 with really ridiculous humidity. I stayed in the shade (I have what I consider to be a "shady" route) so it was do-able.I wanted to bring Murphy, but I thought it was too hot, so he stayed home. I did about 5 1/2 miles.

I did a little research online to see how much water I should be drinking. Now, I know that internet sources can be hit or miss, of course. I usually use my 20 ounce water bottle throughout the day. Since plain water doesn't appeal to me, I put Crystal Light packets in water. (I could review all the flavors and tell you my favorites, but I will save that for another day.) Most sources recommend that a woman at my weight drink about 60-80 ounces of water per day, but that doesn't take into account running or hot weather. Therefore, my goal is to go through 5 water bottles, or 100 ounces, per day. Of course, I drink other stuff that contributes to hydration and also eat foods that contribute to hydration. I am hoping that all of that will suffice.

I realized about 2 years ago that I was living my life in a state of moderate hydration because I relied on Coke Cherry Zero as my primary beverage. I remember once drinking it on the way to run a half marathon. I just didn't drink anything else. My main side effects were headaches and fatigue, but I didn't recognize they were symptoms of dehydration. I do feel better now that I drink more water (enhanced with Crystal Light, of course). It's ironic that I got kidney stones after I made the change.The other advantage of staying hydrated that I've realized is that I am less hungry. I used to misinterpret thirst as hunger. I think a lot of people do that. (I read that somewhere.)

So...goal one is to drink more fluids. Goal two is to walk the dogs more. And I mean primarily Gus-Gus and Murphy when I say the dogs. Karl would croak in the heat. I know that the dogs are significantly better behaved when they get more exercise. I just need to focus on getting them out for walks, even if they are short walks. Honestly, it's not that I don't have time in the summer. It's just that I don't even think about it. In the winter, it is excusable when I don't walk them. In the summer, I really have no excuse.

On a side note, the doggie daycare picnic is Saturday. It's always a riot. I am hoping our boys will get in the kiddie pool this year. After that, we are going over to my friend Pat's house to hang out with her and her family. Her three sons and their families are in town, and another friend from work and her family will be there as well. That's a pretty full Saturday for us! Sunday morning is the Sturgis Falls race. Bill still isn't sure if he's running, but I am registered. Last year at this point I wasn't even thinking about races, so I am really grateful just to be about to run without pain this summer. I'm not going to set a goal time. I just want to have fun.

Saturday Night

I'm hanging out at home while Bill is out with friends. I got back from Iowa City this evening. I was planning to go to Shakespeare in the Park with Erin and Lisa last night, but it got rained out. We had a great time anyway. I love seeing them. I was thinking on the way home that I wished I had thought to bring my camera.

Today we we went to the farmers' market and did some shopping. None of us bought that much, but I did come away with a pair of sunglasses that ran me over $20. I don't think I've ever bought sunglasses before that cost more than $5.

I got up before Erin and Lisa this morning to get my run in. I did 10 miles. I felt absolutely fantastic until mile 8, when I started to fatigue. This may have been just because my hydration and small breakfast ran out. I still didn't feel terrible. Overall, it was a really good run and I enjoyed running from Erin's house. She lives in a really neat area outside of Iowa City/Coralville. Beautiful house.

Lots of hills though, which I am not used to running. I run relatively flat routes around Waterloo/Cedar Falls. I'm not sure if that's to protect my knees or just because I'm lazy. Or maybe because it just does happen to be flat around here.

I just took an ice bath--which really wasn't an "ice bath" because it didn't involve ice. It was a very cold bath with the bath water as cold as I can get it. It really is plenty cold enough. I lasted about 18 minutes in the tub. If Bill is home next time, I might have him dump some ice in the tub once I get in and see if that makes it much colder. After a couple of minutes, you get numb anyway. The worst is if you have to get out for something and then get back in. Tonight Alice got into some treats while I was in there and I had to get out and then back in. Damn Alice.

I bought a new pair of shoes, although they are either almost just like the Saucony ones I have or exactly like the Saucony ones I have. Lately I am into Saucony--they seem to fit me well. I've had a few pairs from their Pro-Grid series. Nike typically fits me well, but they sometimes slip off my heel a tad, which is a typical problem I have with any shoes, even dress shoes. I also seem to have remained relatively injury-free in Saucony, so maybe I'll stick with them for a while and see how it goes. This is my latest pair:

http://www.runningwarehouse.com/descpageWRS-SOM8W4.html

I recommend them if 1) you have narrower heels, 2) you have fairly low arches, and 3) you are an over-pronator. They were pretty reasonable in cost as well.

While I am touting products, I should say that LL Bean has the best customer service in the world. Karl has a dog bed from them that we bought about 18 months ago. He loves it! The cover is wearing thin and has a couple of tears. LL Bean will replace it for free. They will replace any of their products at any time! Murphy and Gus have collars with their names and phone numbers on them from LL Bean. When they are worn out, all we have to do is send them back and the company will replace them free of charge.I will always buy from a company who stands by their product. LL Bean has my business.

This is the website with Karl's bed. He is 115 pounds, but only has the medium, so they are good sized. It is monogrammed as well with "Henninger." I thought if I put "Karl" on it Murphy would get jealous.

http://www.llbean.com/llb/shop/44560?page=premium-denim-dog-bed-set&parentCategory=7425&cat4=1170&shop_method=pp&feat=134-sub1&np=Y

I just finished reading Paula Radcliffe's autobiography. I don't give it a 10, but it was worth reading. I've heard that Paula is criticized for not being very personable or relatable, and I can see where that comes from. I would have been interested in reading a more updated version where she discussed winning the London Marathon 9 or so months after giving birth to her daughter. The time frame of the book ended in 2005. I hear she is pregnant again now (5.5 months), and running 14 miles a day. She doesn't want to lose her form for the Olympics in London in 2012 (she's British).

Speedwork

Last night Bill and I did a 6 mile speedwork run. Of course, speedwork is relative since I'm not speedy at all. We did a warm up jog up to the cemetary where I like to run laps. Then we did some alternating slow and fast stuff. I felt pretty good. Bill had just had his evaluation for laser eye surgery (which he passed) so he couldn't see too much. He wore some snazzy sunglasses. (Can't wait for him to have the surgery. I am so excited!)

A little over a week until the Sturgis Falls race. It's actually next Sunday morning, so I will need to do some tapering next week if I want to run it in a decent time. Or I could forget the taper and just train through. It doesn't really matter. It's not like I am going to win or anything, of course.

I am supposed to teach step aerobics for someone tonight who is out of town. I haven't taught at the Rec for about two weeks now. I have been teaching less and less, which I don't mind. Actually, once every other week is just about perfect. I get easily burned out on teaching classes mostly because they are a pain to work out with my schedule at the university.

I need to do the 5 mile run from my training plan as well tonight, so I'll probably make a plan to do it before or after step class from the Cedar Falls Rec. There are some nice trails around there that run out by the Cedar River, so it will be a nice change from running on the trails here. 

This weekend I am going to Iowa City to see my friend Erin, who I met in the 1st grade and was my college roommate. We are going to Shakespeare in the Park on Friday night with another friend, Lisa, who happens to be about 8 months or so pregnant. Hoping for nice weather since we will be outside! I'm not much into Shakespeare, although I'm educated enough that I shouldn't admit this, but Erin seems to think I'll enjoy this. Of course, she was an English major.

My 2nd online class of the summer starts on Monday and will go until August 1. It's better than being in the classroom, but teaching online is always more time-consuming that I expect it to be. It should be a fun class though--first time I've taught this course and I created it--so I'll be interested to see how it goes! I'm also working summer orientation, which is usually about 10-15 hours a week. I like the atmosphere of summer orientation. The students are really interested in the advice you give and try to soak up all of your knowledge. Once they get to campus, that goes out the window and they think you are full of crap.

We got new windows yesterday thanks to my great in-laws! I never thought I'd be so excited about something like windows, but they really do make a big difference. Our old windows were so...old. I couldn't open or shut most of them without help and that was a real pain. These are so much better! From both the inside and out, our house looks so much more up to date.

10 Miles and Upcoming Race

Yesterday I did my 1st 10 mile run of the year. I've done 9 several times, so it was pretty manageable. Bill was with me as well. We ran north on the 63 trail out past John Deere to the river. I like that route but wish there was just one drinking fountain somewhere...I feel good today. My legs might be a little "blah," but overall I don't feel like I did 10 miles yesterday.

It's been a rainy, sticky weekend so far in Waterloo. I'd like to see more sun, but it's really not been bugging me too much. I think it's going to rain all day today, too.  I wish we could take the dogs to the dog park, but I doubt that's in the cards. Looks like I will get some work done at home.

I think I am going to run the Sturgis Fall 1/2 Marathon in a couple of weeks. It's part of the Cedar Falls' Sturgis Falls Festival. There's lot of stuff that goes on with the festival as a whole that sounds pretty fun, but I've only really done the race in the past. See website:

http://www.sturgisfalls.org/Default.aspx?action=home