Over the past year, I’ve started dabbling in new things….namely race directing.
So far we’ve had relatively small events, but this year we decided to go BIG!
Last Saturday, I was the race director for the 2015 Frosted Fanny Duathlon and Road Race with my partner Race By The Bay. It was a beautiful day here in Bay St. Louis, Mississippi and ended up being the perfect opportunity for the sold out crowd to test their winter fitness…. under “not-so winter like” conditions.
This was the first event (of four) in the 2015 Quad Burners Duathlon and Road Race Series. Next up….The Lucky Leprechaun on March 7th, 2015.
If there was ever ANY doubt, it is FAR more exhausting to direct a race as opposed to participating in one. But the reward is second to none!
Below are a few picture, but if you have chance check our Facebook page where you can pages of smiling, happy faces of all ages and abilities doing what we all love to do!
See ya’ll soon!
News Flash Folks: It’s hot out there.
And it’s not just hot, it’s humid.
The two combined, make running about as pleasant as yard work. It’s simply another chore that has to get done!
But does it really HAVE to be this way?
I got to thinking and doing a little research.
We all KNOW we should slow down when the temperature rises, but by how much?
First, some facts:
- Upwards of 70% of the energy produced is released as heat instead of energy for the muscles.
- Sweating is the primary mechanism for heat dissipation.
- It is the evaporation of this sweat that cools the body (less is more in terms of clothing in the summer).
- Humidity decreases the evaporation of perspiration and in turn, inhibits the body’s ability to cool itself adequately (which is why 120F in Arizona is a more comfortable “dry” heat than the 95F” wet” heat of South Mississippi).
- Heart rate increases about 10bpm when temperatures are between 75-90F.
- Heart rate increases an additional 10bpm when humidity is between 50-90%.
- Performance decreases by approximately 20% when temperatures are above 80%.
- Runner’s in the summer produce about 1liter water/500kcal burned OR 3.3-4.4 lbs water/hr which is the same as 1/2 gallon of water lost per hour. HYDRATE! HYDRATE! HYDRATE!
So, how slow is slow?
Check out this chart below. This doesn’t take into account any additional time for “long runs” or recovery work. This is simply the heat and humidity.
Just a few more months and we’ll all be bitching about how freakin’ cold it is….
I can’t wait!!!
Run Happy, My Friends!
I hope everyone is having a wonderful President’s Day weekend. Its downright perfect here on the Mississippi Gulf Coast and outdoor workouts are definitely the order of the day.
It’s Sunday, and I have a lil’ funny for y’all.
Now, I do a considerable amount of my bike training indoors for 3 primary reasons :
- we have no..zero..zippo..bike lanes
- our roads simply suck and quite frankly, that’s being nice and
- people around here honestly can not drive. I’m convinced they despise anyone on a quest for physical activity or self-improvement. It’s almost like they TRY to hit you.
So for those who train indoors, whatever the reason, via Compu Trainers or spin classes…this ones for you
cartoon by Ben Boyd
Ride Happy, My Friends