I can vouch for the importance of proper hydration, having
experienced a difference in feeling better and recovering faster
after learning of proper hydration. A few years ago, I showed up for
a group training run with nothing to carry, thinking my usual drink
before and after would do. It was a trail run that took longer than
I had expected, so I really began to sag while others were fine.
Since then I carry fluids on training runs, and do not skip aid
stations at races. The performance loss added more than the few
seconds saved.


--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@...> wrote:
>
>
> Target Events: Twin Cities Marathon – 5 Oct (click 4 website
> <http://www.mtcmarathon.org/> )
>
> Current Objectives: Rebuild my base & slow down my slowdown!
>
> Week in Review: 36.4 miles over 5 days (33.4 miles over 6 days prev
> week), endurance strength at 40 mpw (45 prev week); 8:09 avg pace
(7:40
> prev week); 66%PEavg (68 prev week). 867.6 miles ytd. Weight 128
lbs
> (128 prev week); Body fat = 8% (8 prev week).
>
> Ø Mon: Easy ~ 8.1 miles on flat trail & road in 1:06:06 (8:10)
> 65-70%= 31:14, 70-75% = 1:32, remainder under 65% for 64%PEavg. 63º
> avg w/ 94% humidity & 58º dewpoint. Slacker Factor: None.
>
> Ø Tue: Inactive Rest ~ Slacker Factor: Tweaked knee again trying
to
> get started (forgot sleeve).
>
> Ø Wed: Easy ~ 5 miles on mostly flat road in 39:40 (7:56) 65-70% =
> 11:20, 70-75% = 11:29, 75-80% = 4:58, 80-85% = 1:17, remainder
under 65%
> for 67%PEavg. 76º avg w/ 37% humidity & 48º dewpoint. Slacker
> Factor: Knee.
>
> Ø Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:41
(8:13)
> 65-70% = 12:45, 70-75% = 1:20, remainder under 65% for 62%PEavg.
57º
> avg w/ 72% humidity & 48º dewpoint. Slacker Factor: Knee.
>
> Ø Thu PM: Easy ~ 5 miles on mostly flat road in 41:13 (8:15) 65-
70%
> = 9:51, 70-75% = 17:28, 75-80% = 1:32, remainder under 65% for 67%
PEavg.
> 83º avg w/ 38% humidity & 55º dewpoint. Slacker Factor: Knee.
>
> Ø Fri: Inactive Rest ~ Slacker Factor: Knee.
>
> Ø Sat: Easy ~ 8.1 miles on flat trail & road in 1:05:51 (8:08)
> 65-70%= 18:42, 70-75% = 36:49, 75-80% = 1:54, remainder under 65%
for
> 69%PEavg. 67º avg w/ 100% humidity & 64º dewpoint. Slacker Factor:
> Humidity.
>
> Ø Sun: Easy ~ 6.1 miles on somewhat hilly road in 50:47 (8:20)
> 65-70%= 14:37, 70-75% = 13:31, 75-80% = 3:26, remainder under 65%
for
> 65%PEavg. 66º avg w/ 85% humidity & 57º dewpoint. Slacker Factor:
> None.
> Question of the Week Are you hydrating properly before/during/after
> workouts? Important enough to be listed separately from last week's
> tip. Even a small percentage loss in body weight due to fluid
excretion
> will cause a drop in performance.
> Coach MadDog?
>