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SLR July 20 - C&O Canal Towpath

Hello Runners!

This Saturday we will have an optional start time at 6:15 am for any early birds trying to avoid the heat, normal start time still happening at 7:00 am.

Our route will be a simple out and back on the C&O Canal trail, I put down 15 miles but feel free to do more (or less) as needed.  Note though that you will need to do at least 11 total to reach the mid-run drinks (which are 5.5 miles out).  Jeff Austin will be getting the normal group started at 7am.

Please give a big thanks to our drink volunteers: Angela Katson will be continuing more great post-run drink work this month, and Lindsay Paola will be covering much needed mid-run drinks.  We could always use additional volunteers.  August and September are open for post-run drinks, and multiple dates still need mid-run drinks; all this is listed on the Saturday Long Run webpage.  If you can't handle it all yourself you can team up with a friend or split the duties!  Its not a lot of work and DCRRC reimburses your expenses.  Email slr@dcroadrunners.org to help out.

The heat is on! This Saturday may be our hottest run of the summer.  We are talking temps at 6am of 80 degrees (feels like 85), 8am of 82 (feels like 88) and at 10am of 87 (feels like 95) -- you get the idea: Get your workout over early so you can get back into those comfy Air Conditioned areas.

Please exercise caution when running in hot weather.  Here are a few tips for dealing with the summer heat:

• Make sure to drink fluids before, during and after any running. Also try to drink plenty of fluids the day before the run too. They say 6-8 oz of sports drink or water per hour. This may mean carrying fluids in a fuel belt or hand bottle!
• Try to dress in light-colored, loose fitting, moisture wicking clothing. Less is not always more, so going shirtless may not always be a wise choice in extreme heat. Try to wear a visor or hat and sunglasses too.
• If you are feeling signs of heat illness or dehydration, stop, get in the shade, and get a drink immediately. Don't be tempted to "push through the pain". These signs include severe headache, upset stomach, confusion/ feeling disoriented, and clammy skin and cessation of sweating. If you experience goose bumps or start seeing spots (yes it really happens) you are dehydrated.
• If all else fails don't be afraid to re-schedule your run or dial down the mileage.

In addition to our mid-run beverages, there are several water fountains along this route (at fletchers boat house, the lock where you cross the canal about 4.5 miles out, and even one in the park in Georgetown by the Key Bridge).  You can hit these going out and coming back.  Even if you are almost done, better to play it safe and get a drink if you are overheating.

Stay cool, be safe, and run Strong!!

-- Erik

SLR July 13 - Ross Drive

This Sat, June 13th, we will be running the Ross Drive route, a 14 mile run through Georgetown, down "Lover's Lane", and across Rock Creek Park. Be sure to check the cue sheet and route map for details if you are at all unsure.  Hopefully this route should keep us in the shade.  Routes have been posted through mid September to the SLR website, with a focus on the Marine Corps Marathon - while also trying to keep the other big fall marathons in mind.

In club news, there are a handful of races coming up, most a part of the Bunion Derby race series.  Please check the upcoming events page for details.  All races could also use volunteer support as well in case you aren't running!

Please thank Angela Katson for great post-run beverage work this month!  Former SLR lead Kristin Dahling will be providing our mid-run drinks as well.  Additional drink volunteers are always appreciated - its not a lot of work and the club reimburses your expenses. Email slr@dcroadrunners.org if you can help out. All the needs are posted on the SLR website; we still need post-run and mid-run drink volunteers for August and September.

To shorten, don't do the loop portion, just make it an out and back. Turn around at Pierce Mill (5 miles out) for 10 total, or turn around a mile later for 12 total. To lengthen route, you can return via Memorial Bridge, this should add about 2 miles for 16 total.

Run Strong and stay Cool!

-- Erik