Late Sunrises Mean Running in the Dark

I had an easy 3 mile run on the schedule Tuesday morning but because it’s now super dark in the morning when I wake up and get going, I wanted to try a new route that keeps me in well-lit, public spaces. When running early in the morning, it’s really important to be smart and stay safe. There aren’t a whole lot of people out and about yet, so you can’t zone out and fall into your own little world when running at 5:30am. Running in the morning doesn’t do you any good if you’re not safe!

This is the route I took (thanks for the map DailyMile!)

I started at my usual point, ran along the water, then up Broadway, around City Hall Park, back towards the water and finished in a small park near our building. I have mixed feelings about this route.

Pros:

• Safer in the dark
• Nice to mix things up
• More hills than my usual route

Cons:

• More people to dodge
• Have to contend with traffic lights and construction
• Loud trucks and cars

So, I guess there are as many pros and cons about the new route and it evens out. I know the safety factor trumps the smelly trash on the sidewalks and having to dodge people on their way to/from work or the bar. At least fewer people honk their horns at that time of day!

Today I tried another version of this route to add on another mile. I don’t mind running the streets too much, but I much prefer to run along the water or in the park. It’s just more relaxing.

• Do you change your route depending on what time of day you run?
• What do you prefer? City streets, parks, or rural roads for your runs?
• What safety precautions do you take when you run?

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Yesterday’s workout -

• 40min stationary bike
• 2x20 seated row
• ab exercises
• stretching

Today’s workout -

• 4mile run
• ab exercises
• stretching

The Heat Is On

It may get up to 96* today in New York City. The meteorologist on our NBC4 said this morning that in all of 2008, it never reached 96* once and this may be our warmest day of the year. Can you believe that? On May 26th! And people say global warming isn't real! Whatever!
I started my day with the gym, as usual, and then a trip to the Union Square farmers market. I really wish I had taken my camera with me because it was a perfect morning for the market. I've decided I actually like it on Wednesday mornings better than Saturday's. I get there just as they're opening, it's still a little cool and the crowds are pretty tame. It was delightful!

Today I'm going to talk about warm weather workouts. There are certain precautions that everyone should take when working out (or even walking for longer periods of time) in the heat of summer - or spring, in this case! We've all heard these a dozen plus times, but a reminder is always good because you could really do some harm if you're not prepared.

1. Protect yourself! Be sure to wear sunscreen, a hat or visor, and if possible, clothing with an SPF. It is also good to wear synthetic fabrics and thin socks that are able to wick sweat.
2. Start slow. Don't expect to break speed or distance records, especially on the first few hot/humid days of the year. Start slow and increase your speed or intensity as your body acclimates to the heat.
3. Have a bite to eat! Make sure to eat something small before your workout, a little salt to increase your sodium levels is also a good idea.
4. Stay hydrated, but don't drink too much. Be sure to start your workout hydrated and continue to drink water or a sports drink throughout. Since drinking too much can also cause problems, don't drink more than 8oz of fluid every 15-20 minutes.
5. Take rest breaks. Don't overdo it. If you're running, take a walk break every once in a while. If you're walking, feel free to stop and rest while you drink. Take it easy on yourself. You don't want to faint!
6. Pay attention to your body. If you start to feel faint or dizzy, stop right away and make sure you've had enough to drink or eat something if you haven't for a while. Eat something salty as you may be low on sodium. Don't worry if you have to cut a workout short. It's okay.
7. Exercise in the morning or evening. It's best to workout in the outdoors during the coolest parts of the day. While the sun is at its highest point at noon, the hottest part of the day is usually later in the afternoon. So, it's best to do your outdoor activities either early in the morning or later in the evening, rather than from noon till 4 or 5pm.

Taking a quick break during our run in Montreal last summer

How do you like to cool down after a hot workout?

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Workout Stats -

17mi bike

3x12 cable pull twists

3x12 hammer curls

3x12 upright row

3x12 hamstring deadlift, bicep curl, shoulder press combo

3x12 lateral raise

3x12 leg press

foam roller & stretching

Random Bits of Information

Did you know that today is the 32nd Annual Empire State Building Run Up? Yep, it's today! I'm fairly certain that in past years it has been on a weekend, not mid-week, and that this year is a bit different because the race page here, says that it's an invite only event. Still, that doesn't diminish the awesomeness of those people who actually run up the 86 flights to the observation deck! I'm saying it here and now, this is one of my lifetime goals. I think it would be amazing!! The record was set back in 2003 when Paul Cracke reached the top in just 9:33! Seriously, I'd just be happy to finish!

I went to the gym this morning and did 40 minutes on the treadmill, 25 on the bike and finished off with my tricep/shoulder routine. Things are definitely going well with my new strength training routines and I can feel a difference!

Came home and immediately went to work on a fresh batch of granola. It's in the oven cooking now (maybe I'll have a pic before I finish this post) and smells fantastic! I've never had fresh granola for breakfast, so I'm super excited about this! In the mix: whole rolled oats, kamut flakes, flax, oat bran, almonds slices, pumpkin seeds (just a little), honey, cinnamon, dash of nutmeg, and white chocolate wonderful peanut butter. I just started making my own granola before the holidays and I love doing it because it's fresh and I know exactly what is in it! No unnecessary sweeteners, oils or 'stabilizers.'

Speaking of which, I've been doing a lot of label reading lately (if you haven't noticed). One ingredient that keeps jumping out at me in all sorts of food products has been soy lecithin. I've found it in crackers, almond milk, Arnold's sandwich thins, cookies, and all sorts of other products. Since I'm conflicted about the benefits/side effects of soy in general, I am typically cautious about eating soy or soy based products, so the inclusion of soy lecithin has concerned me. Well, I did a little googling and this is what I found out. First off, lecithins are oily substances that occur naturally in plants and animals (egg yolks) that can be extracted using mechanical or chemical processes. In the case of soy lecithin, this 'sludge' is extracted by crushing the beans, soaked in hexane (a colorless liquid chemical related to gasoline) and then separated in a still. Soy lecithin is used as an emulsifier in many baked goods and other products -ranking as one of the top 10 most used ingredients in processed foods. It is essentially a by product of soybean oil and contains a good amount of choline (a water-soluble essential nutrient) so some people actually purchase soy lecithin at health food stores as a supplement. From most of what I have read, it seems that this product is not harmful, but again, if you find it in an ingredient list, then you're eating something highly processed, so you may want to take a look at the other ingredients on the list as well.

Woody and I cooked dinner together last night and came up with a great dish! Whole wheat pasta with kale, eggplant, onion, and marinara sauce (he also added chicken to his). It was delicious and nutritious!

For New York City dwellers, I've heard reports of rabid raccoons around the city. Gracela, Special K, and I have had numerous encounters with raccoons throughout Central Park, but particularly around the reservoir, and they don't usually look very friendly. Seems that there are reports and videos on YouTube of racoons demonstrating behaviours associated with rabies, so stay clear of any you might come across on your runs!

One last note, the granola is delicious!

I hope your day is off to a great start!