It's been a while since I was able to sit down and share some thoughts on running, because my family insisted I not spend all my time on the computer while we were on vacation. That's probably good, because I was happy to avoid anything that reminded me of work!
I was, however, able to get some good runs in during the last week or so. The biggest obstacle to that was not family responsibilities, but the extreme heat! I want to talk a little about running in the heat, but first want to tell you about running in Wisconsin.
We usually try to take the week of July 4th off, and my wife and I tend to run ourselves crazy taking advantage of all the great music in the area. Summerfest in Milwaukee is always one of our stops, as is the Taste of Chicago, and a great concert/fireworks show that my friend Rick puts on in Itasca on July 4th. It's always a fun week, but this time around we thought it might be more fun to stay put, sort of. We rented a house in Delavan, Wisconsin and enjoyed lots of the small town activities there. They had a nice parade downtown on the 4th, and a great little fireworks show. Our kids had a blast 
making our daily treks to the ice cream shop downtown, and, of course, the swimming pool.
The added advantage to this location was the great running! I really didn't know the area very well before we settled in to the house, but I quickly discovered quiet, private, shaded country roads heading in most every direction. There were also corn fields all over the place as you can see in the picture. The course I ran most often went by beautiful lake homes and offered glimpses of the lake. On my long run Saturday, I was able to run along the lake at Lake Lawn Lodge, where we got married a few years ago.
The running reminded my of the roads we run on in Barrington. We go out there for the quiet, private roads also, but especially for the hills. It is some of the best hill training you will find in the area. Delavan was pretty similar. I found some rolling hills, and a couple of longer inclines that hopefully will help when it comes to improving my speed and strength.
I have not yet gotten the bug to do some speed work this summer. I've been lazy. But hills can offer some of the benefits of speed work, if you work hard going up. And that is easier to do in the shade than in the burning sun!
How's that for a transition? Really though, it has been HOT. 95 degrees over the weekend I believe. I have never been one to offer a lot of advice about running in the heat, because I tend to break all the rules myself. But common sense is obviously a good idea. If you are going to go out during the heat of the day (like I do all too often), don't go really hard, and make sure there are fluids along the route. Experts would probably go on with much more advice than that, and I would refer you to this month's edition of Runner's World for really good tips on running in the heat. The bottom line for me though, is to listen closely to your body.
One advantage I had over the last week was that my kids were getting up pretty early, and I was not working late, so I was able to get up with them, and get out of the door for a run well before the mid-day heat.
So good luck keeping cool, and keeping up the running during your own summer vacations. I'll be seeing you on the roads!
Also, thanks again to all who have contributed to my marathon fundraising effort for the Respiratory Health Association! Here is a link if you have not and are interested: http://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=226982&lis=1&kntae226982=98F051DC3012424697860B4B25F20264&supId=14678625
Late breaking information for you! My friend Mark Buciak is hosting a great event this weekend. Yoga can be a great addition to your cross training program. Here is the info:
YOGA FOR RUNNERS IN THE WOODS
Join THE ROAD TO BOSTON
Yoga For Runners in the Woods.
DATE: Saturday…. July 12th
LOCATION: The Morton Arboretum in Lisle, Il.
I-88….exit at Route 53, North. www.mortonarb.org
Admission Fee: $9 per person. Plenty of free parking.
TIME: 7:30AM check in at the parking lot near the visitor’s center. Clean restrooms are available.
7:40AM……run begins….distances 7.5 to 15 miles.
Pace range: 6:30 to 9:30 per mile.
10:30AM to 12 noon: Yoga for Runners in the Woods.
Cost: $10 per person.
This class is taught by Patti, a certificated yoga instructor.
Please RSVP by July 12th by calling Coach Mark at:
773-307-0033 to reserve your space. Spots are limited to a maximum of 15 people to keep a high quality class.
Bring a yoga mat or a large towel, a 2nd t-shirt & water bottle.
Breakfast & lunch are available at the Ginkgo café.
Please join us for a run and yoga in nature’s fresh air.
Questions, please call or E-mail Coach Mark at: theroadtoboston@rcn.com
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