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Ultra Mike's Sunday Shopping Run

Once again Mike took his merry bunch for a gentle 24+ shopping trip around Somerset.

24.5 miles. One stop. No pork pie for Mark this time but I joined in with the pasty this week! Two weeks of taper madness then 50k!

 said Catherine 

Well done all, looking forward to the sub 5 hour 50k and I hope the paste had plenty of meat in it :)

Exmoor Seaview 

Some of the Club ran the Exmoor Seaview a 20 mile +, the results are not published yet.

The Bath Off Road by Relish Running

Relish Running organise this event every year, i has a 5k, 10k, a half Marathon (15 miles) and a Full Marathon on a very tough hilly course with stunning views of Bath. Paul Allen, Darren Atyeo and I completed the Full Marathon that started at Bath Uni  as did all the races. Please try it next year, free parking, showers and a cafe...free suntan and stiff legs, what more could you want.

 

Hydration

I have this set to me by Pete:

INTRODUCTION 

Exercise is thirsty work. Whenever you exercise you lose fluid, not only through sweating but also as water vapour in the air that you breathe out. Your body’s fluid losses can be very high and, if the fluid is not replaced quickly, dehydration will follow. This will have an adverse effect on your physical performance and health. Exercise will be much harder and you will suffer fatigue sooner.

WHY DO I SWEAT?

When your muscles start exercising, they produce extra heat. In fact about 75% of the energy you put into exercise is converted into heat, and is then lost. This is why exercise makes you feel warmer. Extra heat has to be dissipated to keep your inner body temperature within safe limits – around 37 – 38 degrees C.  The main method of heat dispersal during exercise is sweating. Water from your body is carried to your skin via your blood capillaries and as it evaporates you lose heat. For every litre of sweat that evaporates you will lose around 600kcal of heat energy from your body.

HOW MUCH FLUID DO I LOSE?

The amount of sweat that you produce and therefore, the amount of fluid that you lose, depends on:

• How hard you are exercising
• How long you are exercising for
• The temperature and humidity of your surroundings
• Individual body chemistry

During 1 hour’s exercise an average person could expect to lose around 1 litre of fluid

During more strenuous exercise in warm or humid conditions such as MARATHON running, you could be losing as much as 2 litres per hour

WHEN, WHAT AND HOW MUCH FLUID SHOULD YOU DRINK?

You can estimate your sweat loss and, therefore, how much fluid you should drink by weighing yourself before and after exercise. Every 1kg decrease in weight represents a loss of approximately 1 litre of fluid.

Before Exercise

Your main priority is to ensure you are well-hydrated before exercise. It is clear that if you begin a training session or competition in a dehydrated state your performance will suffer and you will be at a competitive disadvantage. Prevention is better than cure. Make sure you are well hydrated before you begin exercising. The American College of Sports Medicine and the American Dietetic Association and Dieticians of Canada recommend drinking 400 – 600 ml of fluid during the two hours before exercise to promote hydration and allow enough time for excretion of excess water (ACSM/ADA/DC, 2000).

During Exercise

As soon as you start exercising you will start to lose fluid, so your aim is to offset fluid losses by drinking early and at regular intervals. A small net fluid loss, equivalent to less than 2% of your body weight, is unlikely to affect your performance. However, greater losses will result in a drop in performance so you should limit dehydration to less than 2% of your body weight (IOC, 2004, Coyle, 2007). For example this would mean 1kg for a 50kg person, 1.5kg for a 75kg person and 2kg for a 100kg person.

MARATHON – If you are planning on running the marathon drink no more than 800ml per hour.

After Exercise

In order to restore normal fluid balance after exercise, researchers recommend you should consume approximately 1.2 – 1.5 times the weight of fluid lost during exercise (IAAF,2007; Shirreffs et al, 2004; Shireffs et al, 1996). You should not drink all this amount straight away, consume as much as you feel comfortable with, then drink the remainder in divided doses until you are fully hydrated.

Club Events

1. Tuesday Club Night is at YTRRC 6:30pm 29th July

2. Thursday Pub Run is from Kings Arms Thornford. ( Dalp Barfoot, Kay and Simon, the old Lime Tree Pub)

3. Friday is Track Night with Tim and Pete, get down there and help your speed work. You will enjoy it. 6:15pm.

4. Saturday Club Run from just outside YTFC 9:00am

5. Sunday from Sherborne Station at 9:00am 3rd Aug

6. Next Champs Race is Wed 6th 10k Haselbury Trail (SS) 7.30 pm 

Have a good one.

Guy