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Gatorade at RNR San Antonio, 2013, photo by PhotoRun.net

Cait Chock wrote this piece to get us all to think about the importance of hydration and how a lack of hydration will affect even the most well planned races....
Cait Chock wrote this piece a few weeks ago for RunBlogRun, and we thought it was quite appropriate this week as the winter weather has hit the Midwest, cross country is coming to its championship season and the fall marathon season is coming to an end. 

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In the 1970s and 1980s, running 100-140 miles a week, I watched sugar and white flour, but ate everything else. It was only when I stopped racing, and watching my diet that I had weight issues. 

I remember an article in the Runner magazine, where Nancy Clark reviewed Bill Rodgers' diet for a week. She was mortified. Bill, and this was in 1979-80, was eating whatever he could put into his mouth. From pickle juice (that was actually good for hydration and minerals) to lobster, to mayonnaise on cold pizza. As Frank Shorter noted, Bill Rodgers was an anomaly in many ways. 

Then, Americans became obsessed with food. And, not in a good way. If one spends time in Europe, as I did this year, one notes that portions are much smaller, food is healthier, on average and that somehow, people find out how to get the right foods inside them. The countries that have the biggest challenges with diabetes: US, China and India, are undergoing changes in how food is collected and junk calories seem to be the name of the game. 

Cait Chock's message here, after interviewing athletes is to figure out what your goals are, and set up a plan, but also, eat some fun things once in a while. It is the combination of fitness and nutrition that will keep you healthy for a long time to come. 
Saucony 500 Mile Challenge, Week Thirteen, Day Four, Thursday, September 11, 2014: 

Thursday: 1-mile warm up; 7 hill repeats (run 200 meters up hill, turn, jog downhill to the start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8 x 150 meters as easy stride outs, jogging back to the start, no rest between; 1-mile easy cool down. #saucony500, #findyourstrong




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Saucony 500 Mile Challenge, Week Thirteen, Day Three, Wednesday, September, 2014: 

Wednesday: Warm up; 6-mile run (400 mile; 5 miles/ 300 mile; 3 miles): 8 x 150 meters, relaxed stride outs on grass, jogging back to start after each, no rest between; cool down, #saucony500




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Saucony 500 Mile Challenge, Week Thirteen, Day Two, Tuesday, September 9, 2014: 

Tuesday: 1-mile warm up; 20 minute tempo run, 1-mile cooldown. To determine your tempo run pace, add a half-minute to our present mile pace for a 5k. For example: If you are currently running 18:50 for a 5k, that is a 6:05 per mile pace. Add 30 seconds per mile and your tempo run is 6:35 per mile pace. Recalculate your pace as your fitness improves, perhaps, once a month. #saucony500, #findyourstrong


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Saucony 500 Mile Challenge, Week Thirteen, Day One, Monday, September 8, 2014: You've Made it!

Monday: Warm up; 6-mile run (400 mile: 5 miles, 300 Mile: 3 miles); 8 x 150 meters, relaxed stride-pits, jogging back to the start after each, no rest between; cool down, #saucony500, #findyourstrong


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Saucony 500 Mile Challenge, Week Nine, Day Four, Thursday, September 4, 2014: 

Thursday: 1-mile warm up; 7 hill repeats (run 200 meters up hill, turn, jog downhill to the start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8 x 150 meters as easy stride outs, jogging back to the start, no rest between; 1-mile easy cool down. #saucony500




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Evan Jager, USA Outdoor, June 2014, photo by PhotoRun.net


Cait Chock wrote this piece about the benefits of hurdle drills for middle and long distance runners. Well written, this is a great primer for high school coaches looking for ways to develop more efficient runners. 
Saucony 500 Mile Challenge, Week Twelve, Day Three, Wednesday, September 3, 2014: 

Wednesday: Warm up; 6-mile run (400 mile; 5 miles/ 300 mile; 3 miles): 8 x 150 meters, relaxed stride outs on grass, jogging back to start after each, no rest between; cool down, #saucony500




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Saucony 500 Mile Challenge, Week Twelve, Day Two, Tuesday, September 2, 2014: 

Tuesday: 1-mile warm up; 20 minute tempo run, 1-mile cooldown. To determine your tempo run pace, add a half-minute to our present mile pace for a 5k. For example: If you are currently running 18:50 for a 5k, that is a 6:05 per mile pace. Add 30 seconds per mile and your tempo run is 6:35 per mile pace. Recalculate your pace as your fitness improves, perhaps, once a month. #saucony500, #findyourstrong



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