Summer Run Challenge

If you're like me, the thought of running a fall race sounded delightful... cool morning air with colorful scenery as the leaves changes colors. It sucked me in and I registered for the "perfect course" in a flash. Months have ticked away since that fateful registration day and now it's time to train.  Summer has officially started!  I am now reminded that all the training for that dreamy fall marathon will take place in the hot humidity of summer. Oh dear, what was I thinking?

Perhaps you're also training for a big fall race? or just need a little extra motivation to keep up your daily runs? or just like to win prizes?  Whatever your situation, I invite you to join me in the Summer Run Challenge!  My Winter Miles Challenge was such a huge success and motivator for people that I wanted to offer the same encouragement over the trying summer months.  The Summer Run Challenge is FREE to participate, and you receive...

• Accountability: weekly reporting of your mileage
• Helpful tips and advice via a weekly e-newsletter
• Weekly chances to win prizes!
• Encouragement and support from others
• A fun virtual race to test your speed
• Templates for tracking your progress and training tools 

June 30 - August 10, 2014

FREE Participation!

The Summer Run Challenge is about keeping yourself accountable to your weekly goals and overall training. At the end of every week, you will report back your completed mileage. If you hit your weekly goal, you will be entered into the weekly prize drawing. It's that simple! This is about keeping youself motivated - saying "YES, I DID IT!" at the end of every week.

HOW IT WORKS

The Summer Run Challenge is six weeks long. Participants accumulate miles (run or walk) Monday through Sunday, and report back their completed miles each week. Every week you hit your goal, you receive one entry into the weekly prize drawing...

{1}  June 30-July 6   -  2 Toms Prize Pack for blister, chafing & odor prevention

{2}  July 7-13  -  Block Island Organics Prize Pack for skincare in the summer sun

{3}  July 14-20  -  ProCompression marathon socks for ultimate muscle recovery

{4}  July 21-27  -  GU Energy Prize Pack for fueling and hydration on the run

{5}  July 28-Aug. 3  -  Workout DVDs for the cross-training and "it's just too hot" days

{6}  August 4-10 -  NINE different prizes in combination with the WatermelonRun

READY TO START?

• Follow RunWithJess HERE on Facebook for challenge updates, prize winners and daily motivation.

• Join the SRC Facebook Event here to meet and motivate other participants. I encourage you to post pictures and success stories within the event. Invite your friends to join in the fun!

• Set your weekly goal... 10, 20, 35, 50... as far as your legs will take you! The number will no doubt vary each week based on your training plan and racing schedule. You don't have to tell me your individual goal; however, I encourage you to make it public on social media or your blog "My goal this week is to run xx miles in training for the XXX Marathon."  Putting it out there will give you added encouragement to get it done.

• RUN!  Track your mileage Monday through Sunday.  Use a notebook, Daily Mile or my weekly tracking template. I highly encourage you to journal your pre-run meals, what you use for you on-the-run fuel, and how you felt. This is essential for successful training - to ensure a foolproof plan on race day.

• Report back your weekly miles HERE once your final run of the week is done.  In order to earn an entry into the weekly prize drawing, you must report in each Monday before 12:00noon. Weekly prize winners will be announced every Monday evening, starting July 7th.

That's it... SIMPLE. Now repeat for six weeks! 

SPECIAL EDITION 

SUMMER TRAINING TANK

This special edition tank is 100% polyester Xtreme Tek moisture-management fabric that is breathable in the summer heat. UV protection built-in with anti-bacterial treatment.  Racerback Style.

Limited SIZES still available... Please check the size charts before ordering:  Ladies size chart  |  Mens size chart. For whatever reason, the gold seems be a more relaxed fit and the black runs a bit smaller.

The Summer Tank features the popular African saying:  “Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're the lion or a gazelle... when the sun comes up, you better be running.”

Choice of colors: 
GOLD/ORANGE
Fabric is gold; design printed in dark orange.
BLACK/YELLOW
Fabric is black; design printed in yellow. 

See shop for available sizes.

** VIRTUAL RACE **

One of my favorite things about summer is WATERMELON. The fruit itself is so refreshing after a hot summer run... and unlike my other post-run cravings, it's healthy!  National Watermelon Day is August 3 in 2014.  Let's celebrate the final week of the Summer Run Challenge (SRC) with a virtual race!  See what your training has done so far and test your speed. Plus, you will earn bonus entries into the SRC weekly prize drawing. We're ending SRC with a bang - there will be a bunch of ADDITIONAL PRIZES in week six!

How The Watermelon Run works...

Invite your friends for a run/walk. 

Buy a big ripe watermelon. 

Run/walk a 5K (3.1 miles) in your favorite location (Aug. 3-10) 

At the finish line, reward yourself with Watermelon Bling (order below). 

Cut up that watermelon in big chunks and enjoy the juicy fruit of summer! 

Don't forget to take pictures!

Report back your finish time for a chance to WIN PRIZES!

Crown yourself with BLING after your Watermelon Run. This 2 1/4" finisher's medal has a gold finish and red ribbon.  Limited quantities, so order quickly!

SOLD OUT

Please invite your running friends to join the challenge!

It's going to be a great summer, and I'm delighted to have you along 

as a virtual training buddy. Good luck on your summer goals!  

Many happy miles... ~Jess

Double the Training

This week begins a new phase in my training... preparation for my June Western Double.  The challenge is simple - two half marathons, two days, two different states.  It's efficient in both time and travel finances; but without doubt, also exhausting.  I've done this "Double Half" challenge twice before along my quest to #RaceAll50...

March 2013 Southern Double - Alabama + Georgia

October 2013 New England Double - Connecticut + Rhode Island

Honestly, a Double is a fun adventure. I enjoy planning the logistics and the drive between races. I really get to see a vast area of the country I'm visiting.

This year's Western Double will comprise of the Bear Lake Half in Idaho (Fri, June 13) and the Jackson Hole Half in Wyoming (Sat, June 14).  I'm really looking forward to a western race for a change in scenery. I've completed the majority of my state races in the middle of country. The Idaho course is fairly flat, followed by mixed course in Wyoming.  My biggest challenge will be the change in elevation, as I've never run at high elevation (over 6000 feet). I have no time goal on either race except to finish and arrive home in time for Father's Day on Sunday.

When I ran the Southern and New England Doubles, I trained like I would for a normal half marathon. Let's just say the second half was not nearly as enjoyable as the first one. This time around, I've decided to change up the training in hopes that day two won't feel so shitty tough.  I'm currently trained to finish a single half marathon (just did two weeks ago in Nebraska).  So mileage is not necessarily my concern. What I want to improve is "running on tired legs," so instead of just one long run, I'm running back-to-back long runs each week. Back in January, I planned out my training long runs for the entire year. (No OCD here. Nope!)

In the month leading up to my Western Double, here's how my long runs look...
Week one - 7 + 8 mile runs on consecutive days  (this week)
Week two - 8 + 10 mile runs on consecutive days
Week three - 10 + 12 mile runs on consecutive days
Week four - 10 miler (taper)
Race week - Idaho/Wyoming Western Double 13.1 + 13.1

Since I'm running as part of a relay team this weekend for the Peoria Marathon, I moved my long runs to the early part of this week. I'm delighted to say that I got week one in the bag!

Yesterday, I met up with a local group to start my miles. It was a fun run organized by my buddy Anna, who was celebrating her one year cancer-free anniversary. She is a cervical cancer survivor! Being the awesome person she is, she used this special occasion to raise money for St Jude Children's Hospital... $750 in one day!

I ran four miles as part of Anna's fun run, gave a quick hug and snapped a few pictures. Then I was off to finish my first long(er) run of the week. I ended with 7.4 miles at a 9:51 average pace.

Today I procrastinated all morning. I just didn't feel like running 8 miles after yesterday's run (plus Spinning class in the evening).  It came upon the time of day that I HAD to get out there if I wanted to beat the school bus.  As I started off, I could feel tiredness in my legs (that's what I wanted, right?). As the miles ticked off, I felt better and better though. I finished 8.1 miles at a 10:07 average pace. With that, week one's long runs in prep for the Western Double are complete. Whew! Made it!

Now I can rest up before my race this Sunday. I'm the slowest runner on our relay team, so I want to bring my best!

Have you ever run back-to-back races before? How did you train for it?

Back to Training

I never intended to take a break from training. Normally, I schedule plateaus in my yearly schedule, but the complete drop-off this past Nov/Dec was depressing for this runner chic. Between plantar fasciitis (PF) and pneumonia, someone up above was telling me to take a break. I grudgingly obliged...

Have you ever LAID DOWN on a treadmill
after running?? Yeah, it's HOT like a heating pad!

I have slowly been building back my running mileage base. The PF has occasionally reminded me of its presence, but pretty good for the most part. I continue with strengthening exercises for the lower leg, and the foot roller has a permanent spot by the couch. I've completed three long runs since the new year. Each time, I'm nervous of the results, but as with anything, each run feels better and better. Consistency is key. With each passing week, my endurance builds.

I've been avoiding the Garmin or anything that times my runs. I know I've been slow on the comeback. I can feel my body moving slower and don't need to see the numbers to reinforce that. It's depressing and I'm trying not to let it mess with my head. With Old Man Winter being nasty this year, I've been forced onto the treadmill more than I'd like.  I cover up the time/speed displays, but as a veteran runner, I know by the setting what speed I'm doing (6.0mph is 10 min/miles). Through the weeks, I've noticed a slight increase of pace which is encouraging to keep on keeping on.

Back in the pool!

In addition to running, I've added swimming back into the mix. (I signed up for an Olympic triathlon in July.)  Oh-brother, swim is a sport that gives me mixed emotions. I'm not good at it, but it is good for me. The cardio exercise without impact is simply invaluable in my training. With every swim, I feel the whittling around my core and the strength in my arms/shoulders/back. It makes me feel strong, yet fluid. By no means am I a "swimmer", but I try my best. Right now, I'm doing intervals of 4 laps of freestyle swim (which exhausts me), followed by a lap of water jogging. I repeat the sequence for 40 minutes. I'm usually in the pool with older pool walkers during the day. They are much nicer to me than the "swimmers". The other day, one guy told me I looked graceful. I almost spit pool water in his face at how much I laughed.

When it comes to biking, I really miss my rides outside. I don't have an indoor trainer (yet) so Spinning classes fill the void. I am a Spin instructor at my gym, and it has been my happy place this winter. I love the ability to ride with friends of all fitness levels. We have a lot of fun in the Spin room, plus it's a fantastic cross-train for running. I'm hoping come spring, I'll be able to smoothly transfer over to rides on the road bike.

If you've read my blog for any extent of time, you know my focus  to #RaceAll50. I've got 19 states done already, but it's getting expensive to say the least. So when the opportunity arose to win a trip to a state I haven't raced yet, I jumped at it!  I've received some nasty messages about it, so let me say this... By no means do I think I'm better than any other blogger or deserve it more than anyone else, I would just love the chance to run Napa Valley in CA!  In fact, I've been voting daily for my other friends in the contest. The 'Run to Napa' voting runs until Feb. 24 and I would greatly appreciate your daily votes.  If I win, another trip to ZOOMA Napa Valley will be given away here on the blog, so there's a bit of incentive for you too.  Click here to vote.  Please know that I appreciate it more than you know!

My Plan to not SCREW UP

Don't Screw Up the Holidays.

Holiday season brings extra festivities,
including FUN RUNS like
the annual Jingle Bell Hell!

It is the start of hibernation pounds for many (myself included). A long stretch of festive celebrating, eating on the go, work parties, family get-togethers and holiday meetups for every social group that you're a member. While the merriment is all fine and dandy, it leaves my jeans a bit tight by New Years. So I have a PLAN to not screw myself quite badly this year. I share it with you as an accountability check...

•  I expertly timed to run a marathon in March. The 16 week training schedule starts Thanksgiving week. Enough said. I'll be running my butt off - starting with a 5 mile Turkey Trot on Thursday morning. Plus I plan on attempting the RW Holiday Streak. This is either an awesome idea or stupid... unsure which yet.

•  I purposely entered a Dietbet contest that ends the week after Thanksgiving. I'm halfway to my goal (to win a share of the $ pot), with 4 more pounds to lose before final weigh-in. It's completely doable, but will require sacrifice of that pumpkin pie and fresh bread (my weaknesses) on Turkey Day. I'm not even a fan of mashed potatoes, gravy, casseroles and all that jazz so it's not terribly difficult for me to stick with just the turkey and veggies. However, my Aunt always has yummy snacks as we watch the football game... and my team usually makes me lose my cool, driving me to munch. It's not a challenge without temptation, right?! As we roll into December, I plan on signing up for another Dietbet. I can't deny it - the investment with money on the line - motivates me to say no to the cookie. I need that to keep my food in check over the holidays.

Don't Screw Up Marathon #6.

My training plan for the Shamrock Marathon started last Monday. I did not. As you may be aware, I was pretty sick this past weekend, so it quickly became a 15 wk training plan. Sigh. It is what it is, and I move forward.

I've finally settled on a training plan that works into my busy life, especially over the holiday season. (I'll share my plan details next week.) Although, I'm still searching for the motivation to train. I love running without a doubt, but training takes the run outside the "fun zone" sometimes. I know some people do, but I don't run full marathons for the fun of it. The only reason I run a full these days is to improve, PR, push my limits. 26.2 is always a big challenge and in the end, a huge high that keeps me coming back more. The distance drives me to push further and faster. To keep me (and you!) accountable to winter training schedules, I will be kicking off the Winter Miles Challenge on January 6... a free 8 week challenge that includes weekly prizes and motivation to keep us from slacking over the snow-riddled winter. More to come on that, so get excited!

Don't Screw Up My Foot. 

No one likes to talk about injuries, but once you suffer one, it's always stewing in the back of your mind. I'm not a very good patient. I don't listen well to the 'rest' philosophy. I have backed off my miles since completing the Marshall Univ Half (where IS that race recap?), but what I really needed was complete REST. My body obviously told me that this past weekend when I was bed-ridden with a fever for three days. It's amazing how your muscles and joints can ache more from laying in bed than running a marathon! I feel so darn stiff. Yoga please! However, after a 0 miles week, I now wake up each morning and walk normal from the get-go. If you've ever had plantar fasciitis (PF), you'll understand what a blessing that is. Therefore, I promise not slack as I pick up miles again. I will continue icing after workouts and my stretching exercises (Trigger Point review coming soon) to prevent another PF flareup. Long may this girl run!


Your turn...
What's your holiday plan? Do you fight it, or just worry about it come January?
Are you a winter runner? Do you have a spring race that you train for over the winter?
What's your current injury?

Runner's Holiday Gift Guide

My Christmas tree has been filled with "running stuff" for several years now. It's my obsession; my hobby... and my family knows it. Besides, who really wants a new vacuum for Christmas? Yes, I need one but that's not much fun, is it? Not everyone in my family is a runner, so sometimes I need to give a little guidance... aka the wish list. Sound familiar? Check out the items below for some great ideas this holiday season. And by all means, share this post with your family to drop some hints!

Marathon Sock by ProCompression
For the distance runner, a good compression sock is an important tool for endurance, recovery and travel. The Marathon is a full-length, graduated compression sock. Using compression technology, the Marathon sock helps to improve blood flow, resulting in better, more consistent performance with less fatigue and faster, more efficient recovery. They also provide support to critical muscles and tendons, helping to reduce inflammation and soreness. If 26.2 is on your agenda this year, the Marathon Sock needs to be on your wish list. Shop here. Use discount code BLG13 for 40% off your order.

Running Beads from Milestones Jewelry
For the runner who likes to fashion her sport well after the workout is done, a shiny piece of jewelry will make her stocking sparkle! These beautiful European style beads are custom designed especially for Milestones. Featuring solid sterling silver, they beads are compatible with the ever-so-popular Pandora, Zable, Troll, Chamilia, Biagi bracelets and necklaces. Shop here.

CX3 Neopop Socks from Fitsok
Keep your runner feet looking as fast as they feel with the new CX3 Neopop sock. These colorful low-profile socks are constructed with Coolmax® to provide paramount moisture wicking and cooling technology. Built as a lightweight compression sock, the CX3 sock ensures an anatomically snug fit while spun Coolmax offers a super-soft hand to promote comfort. Each three-pack comes with an assortment of neon yellow, orange and green.  Shop here. Use discount code THEBESTTHINGSINLIFE in the Fitsok Shop to receive 15% off!

SoftFlask from Hydrapak
The new 12 oz, 17 oz and 25 oz SoftFlasks are an ideal gift choice for the outdoor enthusiast and traveling runner. Unlike a bulky bottle, the SoftFlask's durable and flexible RF welded polyurethane material allows it to be easily collapsed, rolled up and stashed. The versatile, easily-compressed and stored SoftFlask is perfect for multi-sport users - from runners, hikers and all the winter sports. These SoftFlask bottles make it convenient to travel and hydrate for a race. Shop here.

Protein Pancake Mix from FlapJacked
For the foodie runner on your list, FlapJacked pancakes mixes are the perfect breakfast before or after a big training run. Ingredients are 100% natural - no GMO, no preservatives, no artificial color or flavoring - just the finest whole grains like quinoa, whole oats and cinnamon to name a few. These pancakes are sure to refuel a runner's body with proper carbs to stay healthy and feeling great on the run. Just 200 calories with 15-17g protein, 4-7g fiber and 21g net carbs in three delicious flavors - Banana Hazelnut, Buttermilk, and Apple Cinnamon! Shop here.

Flat Out Sox from 110% Play Harder
The Flat Out Sox boost circulation and stabilize muscles for optimal performance and maximum recovery. The bold graphics create compression zones for extra stability during tough workouts. Outrageously comfortable, Flat Out Sox deliver the benefits of kinesiology tape without the hassle in a compression sock that looks as good as it feels. Shop here.

Sparkle Skirt by SparkleSkirts.com
Sparkle up your races and events with "the most comfortable athletic skirt in the world," (according to customers!)  SparkleTech skirts feature guaranteed anti-ride undershorts with longer inseams than most athletic skirts, and three HUGE pockets to carry your gear. Dozens of styles, (sparkly or non-sparkly) and sizes XS to 3XL (with 4XL by special order.)  Made in the USA! Shop here.

What's on YOUR holiday wish list this year?

COMING SOON

• • • 12 Days of Christmas Gifts : Dec. 12-23 • • •
• • •  Winter Miles Challenge : Jan.6 - Mar.2  • • •

Buck Up for Week 2

Week One of marathon training was full of ups and downs. I can't say I'm 100% pleased. My self-appointed grade for the week is a C+.  I completed the "three key runs" as outlined in the Run Less Run Faster plan; however, I missed the goal paces.

WEEK ONE PLAN & RESULTS
Weight Loss - Goal -2.0 lbs. • Lost -0.8. I was doing well until our Packer party on Sat...

Week Miles - Goal 31 miles. • Actual 30 done.

Nutrition - Plan healthy meals and track calories. • Fail. I never found time to plan meals and grocery shop accordingly. Tracking calories was hit and miss. I start the day well and then got sloppy in the afternoon.

Challenges - #plankaday #wallsit #pushups #squatathon. • Completed all challenges daily except for the wallsit. I had some sore quad muscles and chose to skip that several days to give my quads time to repair.

Mon - Interval Run, Spinning  • Unable to hit dictated paces of Intervals, but workouts complete.
Tues - Yoga, BoxMania, Spinning, Core  • Everything complete except Yoga.
Wed - Tempo Run, Easy Run with Sole Sisters  • I woke exhausted and with sore muscles from the triple cross-train on Tues. I decided to delay my Tempo Run a day, but completed the easy evening run. 
Thurs - Swim  • Fail. Still sore muscles, I took a complete rest day.
Fri - Yoga, Spinning  • Instead of Yoga in the am, I knocked out that Tempo Run. It was difficult but I was pleased with the result. Skipped Spinning in the evening to rest up for the Long Run.
Sat - Long Run  • Best workout of the week. Great weather and great friends to run 13.1 miles. Only 5 seconds off the goal pace.
Sun - Easy Run, Spinning  • Started off the morning instructing Spin class and hoped on the treadmill afterward for an easy 2 miles.

I knew this plan would be challenging for me. Trying to do weight loss along with it, even tougher. But I am determined to make it work. Sunday afternoon, I sat down to plan out Week Two. Taking into consideration the things I learned last week, I adjusted and tweeked the weekly goals.

Biggest lesson after last week was to change the cross training. While I enjoyed the BoxMania class last week, it was an impact workout on my legs. The roundhouse kicks made my hips hurt for days and my quads were jarred and sore from hitting the targets. I was expecting the class to be more of an arm workout rather than legs. Nope! So I've decided to replace that class with an less impact activity like swimming. I signed up for two swim sessions this week, and will take my boxing back to my home bag to focus on arms. I need my legs to be rested and ready for the "three key runs". Those remain the most important workouts of the week.

I also went grocery shopping and have made out a plan for healthy dinners this week based off the food I have in the house. No excuses. Round One of the Run Your Ass Off Challenge ends in two weeks and I have almost 4 pounds to eliminate yet to get a share of the $7460 pot. THAT is incentive to get serious.

How was your training and diet last week? Got a plan ready for this week?

Desperately Seeking Hills

If we're friends on Daily Mile, you've probably noticed that I've been running a good share of hills lately and I'm not complaining.  In fact, I've been searching out the hills, running loops so I get multiple doses. No, I haven't gone crazy. It's part of strategic training.

After a marathon (like the most recent Route 66 Marathon), I sink into down time.  Both mentally and physically, I allow myself to recover from the rigors of marathon training. I linger a bit longer in bed on the weekends, catch up on house projects and give my kids/hubby some needed attention. I run whenever I feel like it, however far (or short) I want, at whatever pace feels right at the moment.  I call it 'no pressure' running.  I may even go days without running. Typically, I pump up my cross-training to stay active and loose... Spinning is XT weapon of choice.  Eventually (3-4 weeks post-marathon), I get called back to running. Not sure how to even explain it, but inside I have a yearning to not only run, but start training again. Recovery period over.

Jumping back into a rigorous training cycle too quickly can cause injury though. So I enter into what I call base training. Slowly, I bring my weekly mileage up. However, this is not the time to crank speed or be concerned about my pace.  Ideally, this the best time of the year to just run... naked. No watch, no music, just run and listen to my body's feedback.

Base training is also a great time to work on strength training, something I don't do nearly enough. Let me be completely honest... I hate strength training. I am not a gym rat. So you can keep the weight room, the CrossFit box, and the fitness classes where they lift weights over and over for an hour. I'm sweating, yes, but utterly bored. I'm a girl who likes to get a bang for her buck... and I don't feel like I am without constantly moving.  Plus I generally just prefer my fitness outdoors.

I'm using HILLS as my strength training.

Running uphill is a form of resistance training that directly targets the 'runner' muscles... quads, hamstrings, glutes and calves. Your upper body also gets a workout since you pump your arms more when you go uphill versus a flat road.  Hills transform your normal run into a strength training workout.  Since pace is not a concern during base training, it's the perfect time to tackle hills! In short, the best way to improve running-specific strength is to run hills.  And the only strength I'm really concerned about is the kind that is going to help me PR in Eugene next April.

Many of the locals like Springdale Cemetery, but my favorite for hill training is Bradley Park. I love the beautiful setting and the challenging hills. I've been there 3x this past week.

Get up that hill... or stop halfway to take a picture. 

This path knocks me on my a$$ every time.

Coming off the Route 66 Marathon, I felt a little defeated from the hills in the backhalf. So I came home and registered for the Georgia Half and the Little Rock Marathon, neither of which are classified as "flat".  Almost like I enjoy torture... or a challenge. Whichever, I'm determined to be better prepared for elevation in 2013. And when it comes time to start working on speed for Eugene, my muscles will be strong and ready for it.

Be Strong... Go Run a HILL!

In fact, join in the Jingle Bell Hell virtual run this week.

If you're local in Peoria, join the Sole Sisters this Saturday, Dec. 15 at 8:00am

for our own version of Jingle Bell Hell through Springdale Cemetery!

Hydration with nuun

Happy first day of SPRING!  Typically this time of year, I'm anxiously awaiting a warm day, a slow teaser into summer.  Instead the Midwest has quickly converted winter (mild as it was) into summer.  Temperatures have soared above 80 all week with a sticky humidity in the air that makes me slightly thankful for the spring winds.  I'm not complaining, but it's been a fast transition.

When it comes to running, warmer temperatures require a careful eye on hydration. I used to be the runner that said, "I can't drink while I run. My tummy doesn't like it."  Then I began training for my  marathon last July.  Yup, the heart of summer heat.  I learned quickly that in order to sustain the 2-4 hour runs, I needed proper fueling and hydration. Thus began my journey of figuring out how to make it work.  Below I share what worked for me, but remember every person is different.  That's what training is for... to experiment different methods, and find what works for your body before your big race day.

Most importantly, the day before a long run, I eat well-balanced meals and drink lots of water through the day, nothing over the top but definitely more than normal.  Rule of thumb is that you should pee often and it should be light in color.  If it looks dark like apple juice, you need more water.  Tip: Lay off the water in the evening or else you'll be hunting down potty stops during your run. I've got it just about mastered that I rarely need to stop during a run, even those 4-5 hours in length.  Amazing, right?

So last summer, I began to carry a water bottle on my runs. I wouldn't even call it drinking, I sipped... often and very little.  Slowly I got my body used to consuming liquid while on the run.  I increased the ounces with the miles. I planned my routes past gas stations or parks with drinking water for refills. All this hydration was helping, but once I reached the 16+ mile distances, I was still feeling fatigued.  Something was missing.

Then I discovered nuun.

nuun is Jess-Approved!

nuun is a small drink tab that you drop into your water bottle... one tab per 16 oz of water (my handheld bottle is 20oz so that's what I use.)  The nuun tab dissolves and turns your water into a tasty drink spiked with electrolytes - without the extra sugar.  Unlike most sports drinks, nuun has only 4 calories per serving.

What are electrolytes?

Electrolytes are minerals that break down into small electrically charged particles called ions.  They are everywhere in your body that is liquid... blood, cells, cell surroundings.  They regulate your body's fluids by helping to maintain a healthy pH balance and create the critical electrical impulses essential to physical activity...  think muscle contractions.

Why are electrolytes so important?

Electrolytes are critical for any kind of physical performance.  You should be vitally concerned about replenishing them as you are with replacing lost body fluids.  The two go hand in hand.  Ever notice when you get done with a sweaty workout that your skin feels (and tastes) salty.  That's because sodium is among the body's most important electrolyte.  Now that doesn't mean douse your pre-race food with salt.  If you are eating a well balance diet, your body already receives an ample supply of sodium.  

Our bodies do amazing stuff.  For shorter workouts, our kidneys kick in to regulate the electrolyte balance in our blood despite the changes happening in your body. However, once a run gets longer than two hours in length (my benchmark), the body's supply of electrolytes drop substantially.  This will leave you first feeling fatigued and then like you can't go on. Not one more step.  Some call it "The Wall"... You don't want to hit that.

I have added nuun to my water for long runs ever since last summer.  No scientific results here, but I noticed an immediate difference in how I felt during the later miles.  I sipped on nuun throughout my first marathon and am delighted to say that I never hit this 'Wall' that so many speak of.  Trust me, it can be avoided.

In addition to long runs, I use nuun in my water during strenuous workouts. I'm pretty darn good at 'reading and listening' to my body needs.  Today, I rocked track intervals through sticky temps, a beating sun and 20 mph winds. Honestly, I was completely wiped out today after 9.6 miles. I downed two bottles of nuun  - one during my workout and one after.

Guzzling down my nuun after today's hard track intervals!

FAVORITE FLAVORS!  

nuun comes in over 10 flavors.  They're adding more all the time that  I haven't tried them all... but I do keep rebuying Grape and Strawberry Lemonade. Orange and Tri-Berry rank pretty high for me too.  What's your favorite nuun flavor?

JELLY BEAN PRIZE!

I was delighted when nuun came on board to help sponsor the Jelly Bean virtual race.  One lucky winner will score a nuun prize pack (4pk of nuun, t-shirt and water bottle).  In addition, every single runner in the Jelly Bean will receive a special discount code for the nuun store!!  Like you needed another reason... get signed up for the Jelly Bean here! 

HOOD TO COAST RELAY TEAM!

Not only is this the coolest relay race ever, but to run on the nuun team would be amazing!  nuun announced yesterday that this year, they will be sponsoring THREE female blogger teams for the great relay race.  Hubby and I were busy last night creating our 'big idea' for my application. Have no doubt, I plan to make you laugh with it!  More details here.  Do you plan on applying for the nuun HTC team??

** Opinions expressed above are completely Jess.  No product was supplied by nuun for my review. 

I am not a doctor.  Please consult your own physician before making changes to your nutritional routine.