Week 5:Dying of Thirst... Literally!

Greetings Be Change Runners!

Drum roll please... DOUBLE DIGITS!! Yes, this week marks our first double digit run! Longer runs equal new things to think about. Most importantly, HYDRATION!
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DYING OF THIRST...Hydrate Correctly!

By Jason Harper


As you exert effort, your body needs to keep itself and cool. Even during colder weather, the body seats and uses liquid to keep blood moving. Dehydration is a major deterrent to successful running. In fact, as your body lacks hydration, its performance ability diminishes greatly. To keep it simple, you must stay hydrated!


On runs less than 60 minutes in cooler weather, you are usually safe. In hotter weather, any activity beyond 30 minutes we must be intentional about hydration. I have personally paced and crewed people who became dehydrated to the point that they had lost 9% of their body weight. In September of last year, while running the Rio Del Lago 100, I was pulled from the course at mile 44 for Renal Failure in the kidneys. The reason....dehydration.


We challenge our runners, joggers, and walkers to consume 22-24 oz of water per hour of exertion. During July runs, this amount can double. Don't mess around. Pick up a sports bottle and strap and bring it to every run.


Next week, I will build on this by adding fuel to your water. For, now, good old water should do the trick.
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Put a face to your cause. Want to meet some of the kids that you are running for? We have an awesome opportunity for you to not only meet, but to hang out with some of the BE Change kids and their families. Meeting these amazing kids will inspire you to move mountains to change their situation. Last year at mile 23, when I did not want to take another step, I thought of the kids of Oak Park and knew that moving forward was my only option. You see, as runners we will challenge ourselves to 26.2 miles of running and in exchange, we will help ease the challenges that these kids face daily.

Oak Ridge Elementary Back to School BBQ: We need 10 Be Change volunteers for our Back to School BBQ at Oak Ridge Elementary. Please reply to this email if you are able to volunteer and be sure to wear your Be Change shirt. Not able to stay for the whole BBQ? No problem, you can still stop by and meet the kids. The BBQ is for all of the families that attend Oak Ridge Elementary.
WHERE:

Oak Ridge Elementary

4501 Martin Luther King Jr Bl

Sacramento, CA 95820-2799
WHEN:

Saturday, September 3, 2011

11 AM - 1 PM

Need a couple of volunteers to come at 9:30

Fundraising: Get the word out. Let people know that you are running a marathon, half marathon or a relay on behalf of an inner-city child.
For printable fundraising tools visit: www.bechange.cc

To set up your own fundraising web page, visit: http://grouprev.com/equalstart

If you are interested in having a fundraising page but need a little help, let us know and we would be happy to help you get it up and running. Do you have checks to turn in? Please mail or drop off to:

Sherene Gruver

c/o Be Change, CCC

9470 Micron Ave

Sacramento, CA 95827
LONG RUNS: If you want to do your long runs with other Be Change runners but Saturdays do not work for you, let me know. I have a runner that is looking for Sunday runners.

RELAY: If you are looking to join a relay team or need runners for your team, head out to the Saturday run and get connected. Let run leader know at the beginning of the run that you wish to be part of a relay team and we can try and sync you with other runners.

AIDS Run/Walk: We have a great opportunity for you if you are looking for a small race to compete in before the CIM. The race is only 5k but is an official champion timed chipped run/walk. The fee is $25.00 per person. This fee will include a t-shirt with the race on it as well as Be Change on the back of it. Your support will provide HIV prevention, education, testing, counseling, medical care & support. Join us in walking or running for this important cause. www.sacvalleyaidsrunwalk.org

Training plan for WEEK 5 | August 28th - September 1st

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 5 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 10 mile run Oak Ridge Elementary Back to School BBQ

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

So proud and so thankful for you all! Keep up the good work!!