I’ve lost the weight, worked on my form, and put in the miles. I’ve sharpened my discipline and improved my diet.
It’s been a long, slow process that began in the aftermath of an appendectomy over Thanksgiving break, but after months of handling my workouts with kid gloves, I believe it’s just about time to shed the training wheels.
And what better way to do that than letting the legs go for a 5K time trial?
Taking to the familiar graveyard loop behind my house, I hit the pavement on this scorcher of a day and begin my workout with a conservative first mile, before ramping up the intensity on the second mile.
I’m feeling good and confident, and my breathing feels just right. This run is going well. So well that I can feel this peaceful, easy feeling sweeping over my head and body. Have I once again stumbled upon the runner’s high, the feeling my friend Shandy calls “euphoria?”
As I discovered seconds later, I was not experiencing anything of the sort: The sun and heat were actually getting to my head. I immediately closed out my run and headed for the house. It only took me a few minutes to recover with fluids and air conditioning, but I was once again reminded that as tough as any of us think we are, the sun is still undefeated against all challengers.
Summer running, if done properly, can pay major dividends come fall racing season. If we recklessly throw ourselves out into the heat, however, we’re taking some unnecessary chances with our bodies.
How can we protect ourselves?
The first and most important thing we can do is keep ourselves hydrated. This is a process that can begin as early as the night before a run. If possible, the hydration should continue during the run and after, as well. The general rule of thumb is to make sure you’re taking in fluids BEFORE you start to feel dehydrated, not after.
You can save a lot of trouble by simply scheduling your run for the coolest time of day, but if that is not an option, don’t be afraid to adjust your workout. To do that, you’ll have to sacrifice one of two things: Either your distance or your effort. In other words if you want a harder run, lower your distance, and if you want a longer run, scale back the pace.
Another tip that I’ve had to learn the hard way is to wear moisture-wicking clothing and address any potential chafing “trouble spots” with some sort of lubricating balm. Part of your outfit, of course, should always include suncreen, preferably the sweat-resistant variety.
Finally it is of utmost importance to know the signs of heat exhaustion and dehydration. Symptoms can include headaches, dizziness, fatigue, and disorientation. Your body will warn you if these signs begin to creep up, just like mine did when I ventured into “deep water” on the graveyard track.
Summer can be a frustrating time to run. It’s hot and miserable and we’re rewarded for our efforts with slow times that can make us feel as though we’re taking a step back in our training. But if you’re getting out of the house and tempering your body in the flames of the forge, you’re already well on your way to having a breakthrough fall season. Keep your head up and remember, it’s better to live and fight another day than it is to take a dumb risk to impress your friends on social media.
Stay cool this summer, my friends, and I look forward to providing a real update on my 5K efforts, weather permitting, of course.
1 STEP BACK, 3 STEPS FORWARD
Whether it’s taking on kids her own age or competing against full-grown adults, Mady Barker isn’t afraid to mix it up in the water.
The 13-year-old Barker, a star swimmer for the Waynesboro Area YMCA, showcased her talents at Swim Fest Fort Ritchie in Cascace, Md., winning top female in all three open-water races Swim Fest had to offer.
Barker blasted through the 750-meter swim in 11:17 and was accompanied to the finish line by fellow Waynesboro swimmer JB Bonner, who also finished in 11:17 to take fourth place. Other top swimmers from the race include Waynesboro’s Rylie Tritle (12:39), Mya Beck (12:59), and Wynn Fertig (15:44), as well as Fayetteville’s William Dentler (13:09).
Barker added another win in the 1,500-meter swim, crossing the finish line in 22:52 to once again lead the way for Bonner (22:56), Dentler (27:08), and Fertig (30:41).
The teenage Barker then completed her trifecta by winning the 2,250-meter swim in 35:32, with Bonner (37:05), Dentler (43:20), and Fertig (48:50) giving chase.
In Chambersburg, nearly 100 runners gathered for the Tim & Susan Cook Memorial Mile. Chambersburg’s Ben Colli, coming off a successful freshman season at Duquesne, conquered the men’s race in 4:26. Colli was followed by Chambersburg’s Aiden Alleman (4:30), Ari Snyder (4:36), Owen Shrader (4:46), Liam Kirkpatrick (4:48), and Sam Kinton (5:07), Smithsburg’s Jonah Smith (4:39), and Fayetteville’s Julian Clark (5:02).
Madelyn Koons posted a 5:47 to win the women’s race for the Cook Memorial Mile. Giving chase was Chambersburg’s Christine Herman (5:50), Raegan Hepner (6:10), Mallory Neus (6:36), Natalie Quinn (6:45), and Lennon Vincenti (7:19), and Fayetteville’s Sarah Boward (5:56) and Isabel Clark (7:03).
One day after the Cook Mile, the aforementioned Snyder, from Chambersburg, visited Dickerson, Md., to take on the Country Road 5K and he returned home a race champion after conquering the field of 140 in 16:46.
The Cumberland Valley Rail Trail got quite a bit of foot traffic, with more than 300 runners turning out for the Great Appalachian Valley Race, an event featuring 5K, 10K, and half marathon races. Owen Shrader was the third-place finisher in 17:55 in the 5K, while the 10K featured sub-hour finishes from fellow Chambersburg runners Leah Forrester (55:07) and Larry Smith (58:55), as well as Fayetteville’s Patrick Gavet (55:12).
As for the Great Appalachian Valley Half Marathon, it was Greencastle’s Matthew Smith leading the way for Local.News finishers with a 1:38:13. He was followed by Chambersburg’s Zachary Hunsberger (1:51:11), Collin Seitz (1:54:24), Lorie Zimmerman (1:58:15), and Steve Vanscyoc (2:06:19), as well as Greencastle’s Adam Smith (2:03:31).
Area triathletes were pushed to the test at the Hagerstown Triathlon, and they came through to bring home some hardware. Greencastle’s Ralph Clark won the 45-49 AG with a time of 59:44, while Fayetteville’s Allison List finished as second female in 1:01:52. Also crossing the finish line was Fayetteville’s Patrick Gavet (1:10:44) and Waynesboro’s Eric McIlquham (1:35:48).
A number of others were active in races across the region, including Greencastle’s Isaac Boyer (19:59 at Bill Degnan 5K), John Economos (27:07 at National Senior Games 5K), and Mark Taylor (29:01 at Arts Festival 5K), and Fayetteville’s Crystal Collier-Walker (2:48:37 at Presque Isle Half Marathon).
And finally, a shoutout to the runners who put in a grueling day at the trail office competing at the Catoctin 25K/50K in Frederick, Md. Waynesboro’s Courtney Barnett (3:10:40) and Denny Mitts (3:33:46) both completed the 25K, while Chambersburg’s Matthew Smith pushed through the 50K in 8:46:19.
And now, a look ahead:
Lebanon Area Fair 5K Run: Saturday, 8 a.m., in Lebanon. All registrants in this race will receive a daily fair pass to the Fair, with random prize drawings also up for grabs. Learn more on pretzelcitysports.com.
Shippensburg Community Fair Chuck Lesher 5K: Saturday, July 29, 8:30 a.m., in Shippensburg. Run off (some) of those calories from the deep-fried oreos in this long-standing race, which benefits the Chambersburg Road Runners Club. Register for the event at timberhilltiming.com.
Tommy Laudani Delone Dash 3K/5K: Saturday, July 29, 8:30 a.m., in Hanover. Take a tour of Delone Catholic’s high school cross country course at the beautiful Codorus State Park Marina, and benefit a good cause in the process. Find the race on runsignup.com.
Also: Hausler Hill Wine Run 5K (Saturday, in Biglerville); Conquer the Canyon Marathon Festival (Saturday, in Wellsboro); Medal Madness Squirrel 5K/10K (Saturday, in Manheim); Viaduct Trail Ultramarathon (Saturday, in Lanesboro); North Park Triathlon (Sunday, in Allison Park); Nemesis 5K Color Run (Sunday, in Reading); Lost Turkey Trail 50K (Saturday, July 29, in Imler); Run for the Elk Marathon Race Festival (Saturday, July 29, in Emporium); Kinzua Half Marathon (Sunday, July 30, in Mt. Jewett); Lumberjack Triathlon (Sunday, July 30, in Duboistown); Triple Trouble 15K/30K/50K (Sunday, July 30, in Elverson).
