From the CDC -

The Chicago Distance Classic is looking for volunteers to help out at the health and fitness expo.  Volunteers will assist with handing out packets, t-shirts and goody bags and offer directions to athletes. The expo will take place Friday August 8th and Saturday August 9th at the Chicago Hilton and Towers. All volunteers will receive a volunteer shirt, great pizza lunch and a free entry to the 2009 Chicago Distance Classic.

Shifts are:

Friday August 8th from 10:30am – 3:00pm or 2:30pm – 7:00pm

Saturday August 9th from 8:30pm – 1:30pm or 1:00pm – 6:00pm

If you are interested in helping out please email Dani Chitwood, the Chicago Distance Classic volunteer coordinator, at danichitwood@gmail.com danichitwood@gmail.com>

 

Please join fellow runners for viewing and celebrating the 2008 Olympic Games Marathon Finals -

• At Goose Island Brewery on Clybourn 
• Saturday, August 16 at 6:30 p.m. for the Women's Marathon Final
• Saturday, August 23 at 6:30 p.m. for the Men's Marathon Final
• Please RSVP - bill@coachleach.com 

Nutrition Tips -

Hydration - Summer and the heat are here. Are you paying more attention to taking in fluids?

Sweating is the body’s way of cooling itself off. With high heat and humidity of summer, you may be more prone to heat illness. Heat stroke can come on suddenly and can be deadly. Be smart this summer and remember to hydrate properly.

 What to do?

• Acclimate. Get your body used to running in the heat. It takes about 7-14 days for your body to acclimate to the heat. Reduce intensity and duration of your runs during that time when the heat and humidity is present.  A heat- fit athlete  tends to sweat sooner and lose increased volumes of sweat. They also hold onto water and salt better so blood volume can be maintained. This allows the heart to pump more blood at a lower heart rate. Many overzealous runners tend to race before they are acclimated which may cause heat problems for them.
•  Weigh yourself before and after runs. If you lose weight, this is usually NOT body fat. It is water lost and should be replaced. Drink 20-24 ounces of fluid per pound of weight lost. Dehydration is accumulative so pay attention all week long to your hydration. If you have a race or hard run on the weekend plan your hydration strategies early.

 Replacement tips for runners

BEFORE

• Maintain daily hydration.
• Check your hydration status. If your urine is clear-light color and you are urinating frequently, you are usually hydrated.
• Weigh yourself before and after your workout.
• Drink 2 hours before your workout and take in at least 16 ounces of fluid.
• For marathoners, avoid excess hydration which may lead to low sodium levels. Maintain a diet that contains some salty foods to replenish salt lost in sweat. Choose sports drinks to help maintain sodium levels and replace the electrolytes lost in sweat.

DURING

• You may lose up to 1-2 liters of sweat per hour.
• Drink 5-10 ounces  (1 ounce of fluid is about 1 swallow) every 15-20 minutes during your workout to replace sweat losses. This may mean 20-40 ounces per hour or 1-2 sports bottles of fluids.
• Plain cool water is ok for shorter events, but sports drinks containing sodium have been found to enhance fluid absorption. In events lasting longer than 1 hour, sports drinks are advised to help prevent hyponatremia and provide glucose for energy during the run.
• Do not rely on thirst to determine fluid needs. An athlete should drink before they are thirsty. Drink early and often.
• During a road race – During this time it can be very difficult to replace fluids. In longer races, bring straws that you tuck in a hat, watchband or sports bra (women). Dip the straw in the cup and crush the cup to keep the fluids in if you are taking the fluids on the run. If you can get a sports bottle, carry it with you to allow for maximum replenishment. 
• During training runs – Pack a cooler with a cold pack and bring enough fluids for hydration during and after your training runs. Plan your route where there are water fountains or even restaurants where you could grab a cool drink. Carry money with you if you need to purchase fluids at a local store.

AFTER

• Drink 24 ounces of fluids for each pound of weight lost.
• Avoid drinks with caffeine and alcohol as these may have a dehydrating effect.

 Never underestimate the heat. Last year a local runner died of heat and dehydration in the Colorado summer heat during a day run in the mountains. Be prepared. Run smart. Listen to your body. Stop running or turn around if you feel the heat is getting to you. Don’t run in the heat of the day. Run in the morning or late evening or get inside on those dangerously hot days. Skipping a day is OK too.

 Other things to note: Children can be more prone to heat illness as well as overweight athletes with more body fat. Certain medications can predispose an athlete to dehydration. If you are unsure about the side effects of your medication, ask your physician.

 Be safe this summer and hydrate. Pay more attention to taking in fluids and enjoy the summer running

Brent Alexander	15:40	1st Overall
Chris Woods	16:57	1st in Age Group
Rob Weigand	16:57	1st in Age Group
Jessica Langford	17:16	1st Female Overall
John Yociss	18:52
Brian Sweney	19:04	2nd in Age Group
Tom Dubin	20:04
Cheryl Lenard	21:31
Terry Ruppe	21:36
Kate Joyce	22:22
Christina Klemack	24:32
Beth Ruppe	24:35

CFD Run for the Kids

July 17

Chicago, IL

Rob Chenoweth	16:50	1st in Age Group
John Hutton	17:53
Brian Sweney	19:07	1st in Age Group
Michael Glasheen	19:21
Edward Dragomer	19:46
Greg Gallagher	19:57
Tom Dubin	20:58
Kate Joyce	22:16	2nd in Age Group
Charles Kinder	22:26
Lori Ford	26:02
Paul Conley	30:39
Jennifer Zalon	30:57

Fleet Feet Ladies' 10K

July 20

Chicago, IL

Pam Blair	38:46
Marlies Friederich-Ko	40:45	2nd in Age Group
Cristin Newkirk	40:56
Toney Avakova	41:15
Ginny Griffin	42:17
Jen Braser	42:58
Kristine Kinder	43:06	3rd in Age Group
Kristin Clark	43:33
Jan Tedrowe	44:47	1st in Age Group
Jill Lohmann	45:01
Lynn Manilow	46:09
Karen Wargo	48:13
Jennifer Quinn	49:31
Sandra Thompson	54:45
Dawn Isenhart	58:39
Norma Vega	59:34
Henrietta Zielinski	1:02:15
Jill Jacobs	1:03:24
Beth Padera	1:06:08
Lisa Barrow	1:08:15
Michele McGee	1:14:57
Christina Klemack	1:18:25

Fleet Feet Ladies 5K

July 20

Chicago, IL

Jessica Langford	17:25	1st Overall
Claudia Becque	17:35	2nd Overall
Lisa Johnson	19:26
Beth Ruppe	25:06
Lori Ford	25:14
Jennifer Gibson	33:13
Jenny Jacobs	39:12
Noriko Motomasa	1:19:45

Napa-to-Sonoma 1/2 Marathon

July 20

Napa, CA

Stacy Nigrelli

1:48:07

PR, 4th Age Group

Quad City Times Bix 7

July 26

Davenport, IA

Jen Braser	48:16
Ron Weber	50:13
Johann Lustenberger	54:26
Viorel (Wally) Stirbu	56:04
Beth Onines	59:49

Waterfall Glen Xtreme 10 Mile

July 26

Burr Ridge, IL

Rob Chenoweth	57:56	3rd in Age Group
Chris Woods	1:01:31
Brent Alexander	1:05:45	2nd in Age Group
Brian Sweney	1:07:40	2nd in Age Group
Pam Blair	1:08:42	2nd Female, 1st Age Group
Toney Avakova	1:11:15	2nd Age Group
Ginny Griffin	1:12:52	2nd Age Group
Jim Pappas	1:13:05
John Pearman	1:13:48
Dan Daly	1:14:01
Cristin Newkirk	1:14:15
Kristine Kinder	1:14:52	2nd in Age Group
Cheryl Lenard	1:21:01
Charles Kinder	1:21:47
Gregory Smith	1:21:51
Bruce Smith	1:22:23
Geoff Wilson	1:23:36
Frank Kozak	1:24:11
Karen May	1:37:47
James Murphy	1:45:18
Lily Becker	1:58:11

Run For Gus 5K

July 31

Chicago, IL

Brent Alexander	15:49	1st Overall
Rob Chenoweth	16:37	3rd Overall, 1st age group
Tom Dubin	20:45
Antonio Torres	21:51
Kevin Brejcha	22:51
Lori Ford	25:04
Lara Minetz	33:05

 News and Information

Peak Performance Training– A new Peak Performance session will begin on Monday September 8.  Further info, including sign-up is available at http://www.cararuns.org/ .

Gait Analysis – Contact Coach Leach for information on testing to analyze your gait and determine ways to improve running efficiency and reduce injury risk.  Further info, including sign-up is available at http://www.cararuns.org/ .

Training Organizer - For individuals and athletes of all ages and levels planning to race all distances.  Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone.

Speed Training - For runners at all levels who want to improve running speed - Tuesdays, Wednesday and Saturdays along the running path in Lincoln Park.  Please contact Coach Leach at bill@coachleach.com  for further information.

• Please report your race results including notes, P.R.’s, etc. via e-mail to bill@coachleach.com.
• Questions?  Please forward questions to bill@coachleach.com.  I look forward to hearing from you.
• Archived editions of past Coach Leach Newsletters are available at www.coachleach.com.