Since the summer, I had heard stories about how beneficial it was to have chocolate milk after a run. It seemed kooky to me, as the last thing I think I would want after a run is milk. I was wrong! It is now my recovery drink of choice after a run, especially races & long runs.
The latest research shows that drinking chocolate milk after exercise can help your muscles recover from the stress of exercise.
Here is a case study on the research behind the concept, read and enjoy.
I have had numerous running partners ask me what should I wear when running, especially in the colder months. As with many things running related, I look to Jeff Galloway for advice. This is another topic which he covers well on his website and books, that I have never been let down on.
A synopsis of the clothing thermometer is below:
- 60° +: tank top, singlet or T-shirt and shorts
- 50-59°: T-shirt and shorts
- 40-49°: long sleeved T, shorts or tights or wind pants, sock or mittens and gloves
- 30-39° : long sleeved T and T-shirt, tights and shorts, socks or mittens or gloves, and hat over ears
- 20-29°: Polypro top or thick long sleeved T, another T-shirt layer, tights and shorts, mittens or gloves, and hat over ears.
- 10-19 °: Polypro top and thick long long sleeved T, tights and shorts, wind suit (top and pants), thick mitten, thick hat over ears.
- 0-9°: Two polypro tops, thick tights and shorts (and thick underwear or supporter for men), Gore-Tex or similar thickness warm-up, gloves and thick mittens, ski mask and hat over ears, and Vaseline covering any exposed skin.
- minus 15 to minus 1: Two thick Polypro tops, tights and thick polypro tights and thick underwear (and supporter for men), thick warm-up, gloves, thick (arctic) ski mask and thick hat over ears, Vaseline covering any exposed skin, thicker socks on feet and other measures for feet, as needed.
- minus 20 and below: Add layers as needed. Stay in touch with the outdoor and ski shops for the warmest clothing which is thin. Watch your feet. There are some socks which heat up…and other innovations.
– See more at: http://www.jeffgalloway.com/learn/clothing/#sthash.1C1J1g7k.dpuf
This past weekend, with the completion of the Kiawah Island Half Marathon, I completed all my scheduled races for 2013. I completed 10 races, including 1 marathon, 7 half marathons, 1 10k, & 1 5k. I ran races in The Bahamas, South Carolina, North Carolina, Florida, & Virginia. I completed 2 more states in my 50 By 50 Challenge, and have now reduced the states count to 46 remaining.
Here are all the race recaps.
Walt Disney World Marathon Weekend – Goofy Challenge – Marathon & Half Marathon (FL)
Palmetto Bluff Half Marathon, SC
North Carolina Half Marathon, NC
Run For The Dreams Half Marathon, VA
Castaway Cay 5K (The Bahamas)
Myrtle Beach Mini Marathon, SC
James Island Connector 10k, SC
Space Coast Half Marathon, FL
Kiawah Island Half Marathon, SC
I will do a 2013 running year in review closer to year-end. Stay tuned.
On December 14, 2013 I ran in the Kiawah Island Half Marathon on Kiawah Island, SC. This is my second year to run this race. This race is about a one hour drive from our home. Kiawah Island is a beautiful coastal place for a race. It is a gated community, so we had to park outside the gate and be bused in to town for the race. The race start is 8 AM; however, you have to be to the bus stop by 6-6:30 Am if you will make the race start. The event features both a marathon and half marathon, and both start at the same time. The entire group runs the first 13 miles together, then the marathoners turn right just before the finish area to run the course once more.
Kiawah Island Half Marathon Course Map
The weather was very questionable as their was rain in the area. The forecast was for low 50s and a 40% chance of rain. When we arrived at the parking area, we were hit with a shower. There was also a shower while we were inside waiting for the start. When the race started the temperature was 57 degrees, and it never rained throughout the race, which was a blessing!
The race start is uneventful, a little crowded like most races for the first few miles. I started the race with Disney running friends Becky & Matt. We separated after a mile or so, as they were planning a much faster pace. I ran the race on my own, which was fine since I didn’t know what to expect, as it was the first race out of my hand brace. I was quite satisfied with my time of 1:54:47. It was about 2 minutes slower than last year, but 3 minutes faster than the Space Coast Half Marathon 2 weeks ago. My only goal was to be under 2 hours.
As for the course, it is so beautiful. It course is extremely flat and fast. It runs through the community with lots of views of marshes, animals, and beautiful homes. The people that live on the island come out in their driveways and support us. The crowds were great, and very motivating. There were people out bicycling as well that kept encouraging us as well. It was quite impressive. I must have passed this one guy 6-7 times as he would ride ahead and cheer us on, and when we passed, he would again, bike ahead and do it again. When we got to the point where the marathoners turned, I personally thanked him, as he was continuing his mission on the marathon course.
Monday (12/09): No workout
Tuesday (12/10): 3 mile treadmill run at the MUSC Wellness Center
Wednesday (12/11): 4 mile run in downtown Charleston with my MUSC Pediatrics Running Group
Thursday (12/12): No workout
Friday (12/13): I had to do a long walk to work on simulating a back to back run in preparation for the Goofy Challenge in January. I walked 3 miles at lunch with my coworker and then walked 4 more miles on the treadmill at home for a total of 7 miles.
Saturday (12/14): Kiawah Island Half Marathon (Race recap coming later in the week) – 1:54:47
Yearly Running Goal: 1000 Miles
Weekly Mileage: 27.14 Miles
Remaining to Goal: 71.78 Miles
The 2014 Walt Disney World Marathon weekend is January 9-12.
This week the waivers with the bib numbers for the 2014 Walt Disney Marathon events was posted.
Click here to get your waiver with your bib number assignment.
Below are the corral assignments, based on the event you will be running.
The corrals are much smaller this year. Thus the corrals have expanded to P. So last year my qualifying time got me in Corral A, this year a better qualifying time by 10 minutes only got me Corral D! My Goofy Bib number is #20423. I missed C by 2 numbers!
If you are considering running the Savannah Rock ‘n Roll Half Marathon next November 8, 2014, there is a $20 off promotion just today 12/12/2013.
Click Here for Details.
Actually, you can register for any Rock ‘n Roll series event today and save $20. Good Luck!
Here is the 2013 medal rack updated after the Space Coast Half Marathon on Dec. 1, 2013. 11 medals, 10 races (1 Goofy, 1 marathon, 7 half marathons, 1 10k, 1 5k)
The 2014 Space Coast Marathon & Half Marathon registration will open on 2/15/2014 at 9:00am EST. If you are interest in running this race, check it out at Space Coast Marathon & Half Marathon. Next year we will honor the Challenger Space Shuttle and all those involved.