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Before the weather starts getting unbearably hot, we should have a little discussion about heat stroke; who’s more susceptible to it, how to avoid it, and the symptoms. 

Last year, my husband came pretty close to having permanent injuries cause by heat exhaustion/stroke. In the summer, he attended a military training. During a morning PT (physical training) run he began to experience the following symptoms; Rapid heart beat (easy to ignore since heat stroke is often a result of physical activity), excessive sweating followed by barely any sweat at all, confusion, inability to speak coherently, dizziness, fatigue, lack of coordination, and headache. He felt like he was going to faint and began to black out but luckily he was able to make it to a shower with cold water and maintain consciousness while his roommate summoned help. Pretty scary stuff. If he had passed out he would have experienced what the military call “the silver bullet”. This is when a medic wants the most accurate body temperature reading which just so happens to be rectally. You’re welcome for that mental image. Often these symptoms can progress even further to loss of consciousness, coma, and even death.

He was taken to medical where they pumped him full of IV fluids and did test after test. Often times doctors want to keep an eye on vitals to make sure lasting damage in the form of brain damage, internal organ damage, or rhabdomyolysis when muscle tissue breaks down and floods the bloodstream and the kidneys are damaged enough to be unable to remove this waste. You need your kidneys, folks.

There was a bit of concern when my husband called me from training and told me his urine was still incredibly dark. I was shocked that they didn’t want to admit him for overnight observation and told him to go back to medical if his symptoms didn’t improve after further hydration. Luckily, he didn’t have to go back but a complication with one of his tests require medical follow-up once he was home. Don’t worry, he’s fine now.

In the warmer months, you should acclimatize your body to the temperatures outside if that is where you are being active. If you work in an office building that feels like there’s a constant arctic chill in the air, then you will want to slowly introduce your body to hot weather. Exercise in the morning is best or the late evening. Do your best to bring a sports drink with electrolytes and make sure you are well hydrated in the days leading up to hot days. Most importantly use your best judgment. If your area is experiencing record breaking heat don’t go for a run… not even a jog. Take this opportunity to cross train indoors or indulge in a pool workout.

Susceptibility:

  • over the age of 50, but even trained athletes should be aware of their bodies reactions to heat
  • constant exposure to mild temperatures then going to extreme heat
  • current dehydration

What to do if you come across someone you suspect of experiencing heat exhaustion or heat stroke.

  • call 911, whether they are responsive or not and take their temperature if you are able
  • get them into an air conditioned area or at the very least a cooler, shaded area
  • remove excess clothing like shirts, socks, and shoes
  • put ice packs on neck, armpits, and groin (locations of lymph nodes) or get them into an ice bath or cold shower/pool

Note: I am not a medical professional. If you have any concerns related to heat stroke contact your personal physician.

 

Now get out there and enjoy the sunshine safely!

 

 

 

 

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Dear Food Diary, It’s Me EL

In an effort to become more mindful of what I put into my body and how my body reacts I’ve implemented a few new things in my life.

  1. Keeping track of what I eat (less bored, anxious, sad, vengeful, spiteful, etc. aka emotional eating) by using myfitnesspal.com
  2. Cutting out as much sugar as I can. It saddens me to give up Ben and Jerry’s but I think my body will thank me later when I don’t get diagnosed with diabetes in 10+ years.
  3. Actually drinking water. I have been historically bad at this. The best I ever did was when I was pregnant and it was beat into my water-deprived brain that tons of water will be better for me and my adorable spawn.
  4. Using a running coach to be marathon ready. I need someone to tell me how much to run and at what pace.

I figured Marathon Monday was as good as any day to start all these changes. I think the hardest thing to keep up with will be drinking enough water. Myfitnesspal.com helps keep track of water intake, weight, exercises, food intake, and body measurements. I love making lists and keeping track of things so it’s actually fun for me to document everything. It also has a free mobile app so I can keep track of what I eat when I eat out. I think keeping a food diary is useful to people trying to be more healthy because it keeps you honest. I’ve stopped myself from eating things because I didn’t want to have to document it. I didn’t really want that extra tablespoon of mayonnaise on my sandwich anyway.

Myfitnesspal

I’ve found it surprisingly easy to limit my sugar intake since we’ve rid our pantry and refrigerator of all the blatantly sugary foods. But it’s the diabolically sneaky sugary foods you have to be careful of. A lot of food have sugar added… pasta sauces, soups, salad dressings, ketchup… I could go on or you could just double check the ingredients on the labels of every boxed/canned/jarred/bottled food item you own. I think you’d be surprised. I’ll let you know how I feel it’s affected my mood, energy, and weight. So far I’ve lost 2 lbs this week but my weight has insane fluctuations not only day to day but from morning to night. What is that? Water weight? God playing a trick? Mind games? I’m hoping I’ll see a big change in my sleep patterns too. I haven’t been sleeping well which leaves me feeling fatigued during workouts. No bueno. On the bright side it says I should be down 10 lbs about a month from now. Sounds like a good plan.

The running coach has been both a blessing and a curse. It keeps you on track for your running goals but because a lot of my running is on a treadmill, the workout gets boring quick. Anyone have pointers for making treadmill workouts fun not mind numbingly drab?

Have a fit day!

EL

 

 

http://kaelamoore.files.wordpress.com/2013/05/liebster-award4-e1361373936960.jpg

I’m blown away… like you could knock me over with a feather kind of blown away. I’ve been nominated for a SOAPY (Friends reference anyone?) Liebster Award by the incredibly talented, creative, and gracious Jolene from Miss. Once Upon A Marathon. I swear I’m not trying to suck up. Just calling it like I see it. This is kind of a “pay it forward” process to bring lesser known/followed blogs to light. It’s a contagious affect where one blog asks and answers questions and then brags about 11 other blogs who must follow the same steps.

First of all, I’m completely shocked that I’m nominated. It’s a very humbling moment when someone says “I enjoy your blog so much that I think it deserves some recognition.” My blog definitely reaches an incredibly small portion of the global population. At this very moment I have a whopping 34 people following my blog. This statement is not even a little sarcastic. I never thought this blog would reach beyond my personal friends and family. So go me.

So in order to follow through with my nomination I need to do a few things.

  • Thank the blogger who nominated you and link back to his or her blog…. CHECK!
  • Answer 11 questions asked by the nominator <- sounds a bit like “The Terminator”. “Come with me if you want to win!”)
  • Post 11 random tidbits about yourself. The inevitability that it will get all kinds of awkward is promising.
  • Nominate 11 blogs for the Liebster Award.
  • Create 11 new questions for my nominees!
  • Don’t forget to include the Liebster Award logo on your post. Double check!

Jolene decided to have mercy on me and ask only 5 questions:

  1. What is your favorite meal? (ie. breakfast, lunch, dinner, snacks): Lunch!
  2. If you could change one thing about yourself what would you change? Make my scoliosis disappear!
  3. If you could go to the Olympics in one sport, which would you choose? Archery (this is assuming that I’d instantly acquire the skill to be good enough right? I’d hate to go and just embarrass myself considering how I’ve never shot an arrow in my life!)
  4. Jeans or sweatpants? Jeans
  5. Cats or dogs? Dogs… dogs all. day. long.

Now for my 11 random things that may make you scratch your head in wonder, laugh, or both.

  1. In high school, I thought I wanted to be a nun. My family has never let me forget this fun fact. LOTS of nunnery jokes.
  2. Before high school, I wanted to be an architect. I drew housing plans on graph paper more than I played with my dolls.
  3. I became neither a nun nor an architect and got a Bachelor’s in Psychology instead. Probably to study my crazy self.
  4. My son’s middle name is Maverick because I thought God was trying to tell me something when I saw Top Gun on the TV almost every week of my first trimester. (In reality, Tom Cruise probably just had a new movie coming out.)
  5. My favorite book is Catcher in the Rye.
  6. I had a short story nationally published when I was in high school. I wrote it under a pen name.
  7. I have 11 toes. Kidding. Just making sure you weren’t skimming through the list. I have actually traveled to every U.S. state except 2 (Alaska & North Dakota).
  8. I have a very irrational fear of vampires. I refuse to watch any Twilight movies because of this.
  9. I grew up in New England… until I very randomly decided that I couldn’t sanely handle another winter and moved south of the Mason-Dixon a handful of years ago.
  10. My favorite city is Washington, D.C.
  11. In keeping up with the “11” theme, I married my husband on November 11th 2011.

Now for my 11 nominees, I hope you will accept the terms and conditions of this award (I don’t think there are any other than to follow than the above stated rules.) Drum roll, please!

  • A Witty Running Pun: a fellow first time marathoner joining me and so many others at the Marine Corps Marathon 🙂
  • We are 2 Fit 2 Quit: an inspiring blogger who is full of encouragement and great advice. You should buy tickets to his gun show.
  • Semper Spouse: a Marine wife happy to extend some advice to those new to the military “game”
  • runstilletos: exercise, food recipes, awesomeness.
  • The New Adventures of Lo: a blog about planning and new life changes
  • All is Fitness: I’m pretty sure the title says it all 😉
  • shortcuthills: reading, running, travel, and creativity… even some pretty impressive Words With Friends scores
  • cultfit: as noted on the blog- random workouts, random results
  • Fluency’s Folly: a fellow runner who encourages exercise, patience, and hope
  • Rather Be Runnin’: I’m sure you can see a trend with the theme of these blogs, but this one in particular is always a fun read when I’m not feeling motivated.
  • Run Cardiff Run: really great running advice and idea with the added bonus of recipes

Now if you would like to enter in the running (no pun intended) I should probably provide you with 11 questions. Ready, set….. GO!

  1. What place have you always wanted to visit?
  2. Which is your favorite season?
  3. Who do you admire the most? (ie. a parent, a friend, an athlete, a historical figure, etc)
  4. What’s the most unusual thing you’ve eaten? (Bonus: would you ever eat it again?)
  5. Are you a beach, mountain, farm, or city kind of person?
  6. What did you want to be when you grew up?
  7. What is you favorite movie?
  8. What do you have on you at all times that you’d never want to forget at home?
  9. Who was your celebrity crush as a kid?
  10. What is your favorite dessert?
  11. Name a goal you want to accomplish this year:

Gotta go! Time to start writing my acceptance speech! (Really, I’m tracking down each of my nominees to let them know how awesome they are!)

Editor’s note: I have received a second nomination from Stacy at The Complaining Runner (is there any other kind? haha)! The first nomination was luck. The second one I think is considered a fluke? At any rate since this is my first go around at this award I’m not really sure what to do when a second blogger nominates you. So I’m just putting a small addendum down here to answer her 11 questions (because it’s fun).

  1. Who is your fitness inspiration? Shalane Flanagan (that girl can run!) and Misty May-Treanor/Kerri Walsh Jennings duo (beach volleyball Olympians)
  2. What is one thing you did everyday when you were 10, but now never do? You’re asking me to think back 20 years? Sweet Georgia Brown, that’s tough. Probably using my imagination… yikes, that’s sad!
  3. What is your favorite brunch item? A mimosa? How about we stick with a spinach, goat cheese, and tomato omelet.
  4. If you could eat only one thing for the rest of your life, what would it be? sushi… of course mercury poisoning would probably be imminent so “the rest of your life” is a pretty loose term at this point. But, man, what a way to go.
  5. What is your greatest accomplishment? I think the expectation would be to say that my son is my greatest accomplishment… but until he turns out to be a kind and respectful young man who has graduated high school I don’t really think I can smack a label on his tush that reads “greatest accomplishment”. With that being put out into the universe, I will say that I’m over the moon proud that I did not poop during labor. For real.
  6. If you had to spend 24 hours with either Lindsay Lohan or Amanda Bynes who would you choose? Ah, see, this one is easy. Considering how Lindsay is at Betty Ford right now I’d have to stick with her because at least someone is overseeing those 24 hours who has access to medication (medication for me or her, it doesn’t matter).
  7. What was your worst haircut? HA! Well, in college I let a friend give me a trim… which turned into a half done disaster… which then lead to a very cute shoulder length cut. This monstrosity was only slightly better than the incredibly short bowl like hair cut I had in fifth grade. It was not cute. DO NOT LISTEN TO MY MOTHER!
  8. Early bird or night owl? Definitely night owl. I struggle from the moment my alarm goes off until my son’s wakes up and requires that I get my act together. It’s a slow process.
  9. What was the last book you read? I am currently about to finish Inferno by Dan Brown. I love mystery/historical adventure books.
  10. What’s the craziest thing you’ve ever seen a stranger do in public? Someone launched a bag of Werther’s Originals at my husband and I from an aisle over in a Walmart once. It was at 2 am. And it was Walmart. So I guess that’s pretty tame.
  11. Apple or Android? I have an Android right now but I’m desperate to have an Apple. (I curse my phone aloud on a daily basis and I’m one frozen screen away from chucking it into a wall.) I’m totally a Mac/iPod/iPad/iWhatever kind of girl.

Well, that was fun! Thanks again Stacy. I look forward to checking our your blog and who knows maybe we’ll run in a race together someday. You’ll be the runner complaining right?

Juggling

Today will be a short post, but I just wanted to check in.

This week has been a whirlwind. I started my marathon training and we’re moving to a new place. I guess I like to keep things interesting. I’m not a big fan of packing, moving, changing all my records to show my new address, etc. I’m not sure anyone out there is. And I have to admit it’s extremely difficult to pack up anything with a curious toddler wanting to pull everything back up. I think it goes without saying that most of my packing has been done in the last 24 hours. Luckily we’re moving a whole 15 minutes away and we have two weeks to get settled there and clean our previous residence. No rush.

My training is on track and I actually feel really good. While my first run was lack luster my second run this week was great. I didn’t experience any pain and moved at a decent pace. I have to find time to run sometime today which will most likely be my final run in the former neighborhood. It’s a great neighborhood surrounded by million dollar homes. (My family is NOT located in one of those homes… a moderate apartment that served us well for three years.) I loved going for runs and walks in these neighborhoods just to admire the massive homes. Am I the only one that does that? I also love those neighborhoods because there’s rarely any car traffic which helps because often there aren’t any sidewalks. Oh South Charlotte. I will miss you.

But now it’s time to move on to bigger and better things! More miles. Minimizing clutter. And enjoying the wonderful weather of course. Sweet tea for all!!!

New Look

I think it’s quite obvious that’s I’ve made a drastic change to the blog. What can I say? Sometimes a girl just needs some color! I’d also like to point out that I’ve added a blogroll so that any readers can check out some other amazing talent. I like to spread the joy.

I am grateful for those who have shared advice, opinions, and encouragement on my blog. It gives me an opportunity to gain some camaraderie with those who share similar passions and on the flip side to learn something new.

So fellow bloggers… this one is for you!

I did it. It wasn’t easy but neither was the first day of the challenge. I kind of wish I could allow myself a day to recuperate a little. Of course, no one is making me do this so I could in theory take a day off, but then where’s the fun in that? I haven’t decided which type of push-up to do next. If I’m really hurting I’ll do something like a hand release push-up, but if I feel just a bit sore like today I’ll push myself and go with decline push-ups. Don’t let the anticipation get to you. I’ll  reveal my choice in the comments later.

Anyone have any challenges their facing lately? Doesn’t necessarily have to relate to exercising or running. I’m all ears.

A Letter to My Future Self

Dear Future Me,

I have no idea if you’ll remember that I’ve written this, but hopefully these words will forever be in the back of your mind. Sometimes you need to be your own cheerleader. Not because no one else supports you but who knows you better than yourself. With that being said, here are some things that I hope for you.

I hope that you stop making excuses. It can always be too hard. Too cold. Too exhausting. Too inconvenient. Too easy. Too… whatever. Excuses keep you from growing, learning, and evolving. To be the best person you can be you need to step out of the shadows and make goals… and then complete them! You can be the person who always has a plan or starts a project, but I hope more than anything that you have taught your son to finish what he starts.

Speaking of your kiddo, I hope that he is nothing like you expected. By that I mean I hope he is even better. That he surprises you in the best possible way. I hope you’ve taught him sacrifice, courage, responsibility, respect, and unconditional love. Everything else can be learned along the way.

I hope you have run a hundred races. And achieved a mastery in at least one subject. I hope you are working in a job you love and feel valued.

Finally, I hope you and your husband are blissfully, over the moon happy and in love. I hope you have remembered to laugh, talk, and be thankful of each other every day. That you are grateful for the opportunities afforded to you because of the path he has chosen. I hope you have shown undeniable support and enduring love.

Remember that you get what you give.

Love,

Elisabeth

Races, Reps, and Ramblings

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Mile Posts is a running blog by Dorothy Beal. From how to train for your first 5K to funny memes on how to laugh your way through marathon training. Mile Posts is your go to place for all things running!

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