Tonight is Saturday.

I have finished my long run.

I have finished working for the week.

I am now enjoying my second glass of Cab while watching mindless television.

Husband-asleep. He has to work early tomorrow, which is an oddity in our home. He usually sits up with me and enjoys a glass of Cab on Saturday nights. When you are older and you have children, you take date night anyway you can get it, which is you no longer dress up in nice clothes, enjoy great dinners where people aren’t dumping their plates on the table, or spend the evenings out.

Instead, you wolf down frozen pizza, watch a child’s cartoon for movie night, throw the kiddos into bed just as quickly as you can (they can skip one night of teeth brushing, right?!) and crack open the bottle of wine before you fall into a dead sleep.

You have to get that cork out fast, you see. You are tired. Really, truly tired to the core.

Fast forward. Or backward. Whichever way you want to go.

Get this.

Madonna is 50.

Yep, I said it. Fifty. As in 5-0.

How did this happen?

Just yesterday I was blaring Like a Virgin on my tape player. The tape broke a few times. I replaced it.

I had to. I had the bangle bracelets, the big hair. I had the att-eh-tuuuude.

I watched her date men like Dennis Rodman, and while I was not attracted to the men that she hooked up with (minus a sort of crush on Sean Penn during his Fast Times at Ridgemont High, and only because he was an angry but totally great actor), I admired her in a way.

She did what she wanted.

She didn’t care what people thought. She was young and inspired and living her life.

Now she is fifty.

It’s not that I have this misconception that I am young. I know that I’m no longer twenty. I spend about fifty bucks per month (give or take) on remedies that are supposed to, or claim to, but really don’t, cure wrinkles.

It’s not that I don’t understand that 40 is catching up with me like some stupid dog that has bitten my leg and won’t let go. I know that dog is there, because I can feel her breath on my butt. I just choose to ignore her.

Until Madonna turns 50.

Then the fact that this is the year my high school is having its 20th (as in twenty, 2-0, two decades) reunion creeps up on me. Like too-small underwear. Nagging and digging.

I go to Classmates.com and spend too many hours looking up people I have long forgotten. But I don’t pay for the membership, so I don’t get to see much.

So I google them, which takes another few hours.

Twenty years ago I walked those high school halls. Played hoops. Did a few cheers in that stupid and extremely hot bear outfit.

Twenty years, but it seems like yesterday in some ways.

How did that time go so quickly? This is the question that constantly astounds me. Once, I was young. Now, not so much. It’s not that I want to be young again. It’s that I don’t understand how it can all go so quickly.

And don’t get me wrong: I didn’t enjoy those years so much, but of course like all things, when they are over we tend to romanticize. How else would we run 26 miles and then want to do it again?

Seeing Madonna turn fifty has caused me to take pause. Today as I ran I thought about my life and about how much better it is now that I am older, and how much I thought I knew that I really didn’t know when I was younger. Madonna is fifty, I’m hitting forty, and all is right with the world.

I’m good with forty. I mean, this is where I am so how else am I going to be? I’m good with forty, I’m twice as good as I was when I was twenty, and simply looking at the women around me, including Tomescu and Torres and, now, Madonna, proves that like a great Cab, as we age, we only get better.

Just check her out now:

If I look that good in ten years, then I’ll be at my reunion with bells on.

Then again, probably not.

I’ll leave you with song.

If this one doesn’t make you get out of your chair and sing and dance, you must not have grown up in the eighties! (And how many cans of Rave did she spray on her hair that day!)

So I talked last week about the fact that I was returning from my long run spent, hurting and weighing more than two pounds less than I had when I started.

Chris talked to me about being hydrated enough, something that I have really been bad about. For some reason, I have always thought I have been drinking plenty on my long runs. I also take a gel pack with my water, so that halfway through the run I can get some carbs into my system in order to make it back home.

Problem was, I wasn’t drinking enough.

This morning I took along two two-liter bottles. In one I put Gatorade and in the other plain water. I also took a power bar that had some carbs in case my stomach started to growl. I have a tendency to get famished on my long runs, probably because I start off with an empty (or mostly empty) tank. Since I get up and run quite early, I don’t have a lot of time to fuel up food-wise. I sometimes will eat half a bagel, or half of a half. This morning I shoved half a banana down my throat before taking off, and of course it wasn’t enough: I felt it around mile 5.

Anyway, the two liters of liquid were gone by the time I returned, and though my stomach felt bloated and I actually heard a few gurgles because I’m not used to consuming so much liquid for a ten mile run, I had not lost any weight. So, good sign! I was only down a few tenths of a pound, not the whopping two-plus pounds of last week.

Hydrated, yes. Full of liquid, super yes. I hope that once I get used to consuming that much drink it will get easier.

On another note, I hydrated with gatorade rather than a gel pack. I really don’t like Gatorade-way too much sugar for my taste-but in all honesty I think it may have worked better in sustaining my energy than the gel packs do. Since I take the gel packs only once during my long runs, and I drink the gatorade throughout, I figured that the drink, though sickeningly sweet and sticky as all get out, was keeping me fueled at a more even pace than the gel pack would.

Hope all of your runs were great ones this weekend!

I type this as I am hunched over my computer finishing up the design on a blog job that I have been working on. My eyes are strained and my posture totally stinks.

As I was stretching my back I thought about something I read today in my personal trainer exam book about posture and the effects that bad posture can have on your body.

So did that make you sit up a bit straighter, my dear?!

Holding your body in a certain position for a long period of time can throw off your muscles and cause you pain. It can also inhibit the way that you breathe. Slumped shoulders are not only bad for your shoulder area but for your back as well. Is your body aligned? If not, make a conscious effort to get it that way.

One thing the book mentioned was the way that many people who work in an office over a computer (ME!) have a tendency to hold their bodies slumped over more because, well, that is the way we sit for hours upon hours. Is this you? If so, each time you catch yourself sitting a certain way, such as with your head bent down low or your shoulders hunched forward, pull yourself upright. Take a moment to stretch. You can actually feel the tension in your back when you have been hunched for a while and you straighten up.

I thought I’d share a few great stretches I have that can help keep you aware of your posture while alleviating any pain you are causing by being all bunched over.

Arms up. One arm at a time. Hold the seat of your chair with one hand, place the other in the air and stretch high. Then stretch over to the side while keeping your body in alignment. Not too far, you don’t want to pull anything or fall on the floor. You should feel this in your oblique area of the side you are stretching. Mmm, mmm, good!

Typing too much? Flex and extend your wrists. Up, down, up and down. Then roll them around slowly.

Fingers cramped from the keyboard? Extend and flex these as well. In, out, in out.

Neck stiff from sitting in one position? Tilt to the right, tilt to the left. Slowly. While breathing in and out. Tilt it back, then tilt it forward. Keep breathing. Who cares what the officemates think?!

Arms sore from one position? Do a tricep stretch by placing your left arm in the air over your head, bending it back so that it touches your shoulder blade, and gently pulling it inward with your opposite hand. Then switch sides.

Still feeling a little stiff in the shoulders? Roll them!

And possible my favorite, because it combines the stretching and the nice, quiet breathing. Hold onto the back of your chair with your hands. Open your chest. Push those girls out in front of you, close your eyes, and streeeeeeeeeeeeeeeeetch.

Five to ten minutes of this a few times a day is certain to help not only your posture but your mental health as well!

So I posted the other day about my theory that perhaps I’m slightly dehydrated. I had a horrible Saturday long run, which never happens, and I’ve been so tired every day that I’ve had a hard time functioning by nighttime. My body has felt like led on the pavement, and I’ve been wondering if perhaps something was really wrong. I even scheduled a doctor’s appointment to make sure I didn’t have some dreaded issue!

Then I read about dehydration, and how if you lose more than one pound of weight after an exercise session you are losing too much fluid. I weighed myself at my five mile run on Monday and bingo, I’d lost 2.4 pounds!

Okay, so I’ve made a huge effort to keep hydrated and I think that it has worked. I’m feeling more revived, and my runs have been great. I shaved 11 seconds off my miles today from Monday, and I am back to where I was several weeks ago time-wise. I didn’t feel as sluggish this morning, and I wasn’t putting out full effort, either.

I cut back on the coffee, and minus the afternoon headache as my body screams for a cup of java, everything else has been fine.

I can’t say it was all hydration, but I”m guessing a huge part of my sluggishness both on and off the pavement was due in part to not being hydrated enough. So drink up before and after those runs!

I see a lot of people posting about running or taking up a running program during the brutally hot days of summer. Many have questions regarding running and exercising in the heat. Since many marathon programs run for about five months, those embarking on this journey are now beginning to train for endurance, which means covering a lot of miles when the days are at their hottest.

I always run in the early morning hours, typically starting before the sun even peeks over the mountains. It’s nice and cool, traffic isn’t ridiculous and I can get some quiet time, alone, just to think.

Yet I do see people out running in midday, when temperatures to me are soaring. But then again, anything over 75 to me is hot!

If you are wondering how to tell whether or not you have lost too much liquid during a workout, here’s a good rule to follow:

Weigh yourself before you go out, and then again when you get back. If you lost more than a pound, you aren’t getting enough to drink.

How much should you be drinking?
7-10 ounces of liquid every ten to fifteen minutes during a longer endurance run. If you are going far, shoot for something with a mix (6%) of sugar to keep the energy levels up.

Afterwards, continue to drink, consuming up to 20 ounces of liquid for every pound you lost while you ran.

Seem like a lot? Possibly so, but your body needs to stay hydrated.

So here’s the thing: I began thinking about this over the weekend, when I had the horrid run on Saturday. I have been tired lately, more tired than usual. And yes, I’m a working mother of two daughters under the age of four, but I also get plenty of rest and I eat well. I take a multivitamin since I’ve been known to run low on iron. I do yoga every night to unwind and relax before bed. So, what the heck was going on, I wondered?

Then Chris of Fab, Fit and 40 commented about the dehydration aspect and I thought, bingo! Immediately I knew that this was probably the case. Why?

First of all, I drink too much coffee-about three cups a day. Two in the morning, one in the early afternoon. Sometimes I even have another half somewhere during the day. Coffee has been a staple of mine for a very long time. My family drank tons of it, putting on a pot in the morning and running one throughout the entire day. I love the smell and I love the taste. Ironically, I don’t like the effects when I have had too much. I’m pretty sensitive to caffeine.

Secondly, I’m not drinking enough when I run. I do drink, I make sure of it, and I generally pound a drink when I get home, a 16 ouncer after a run. But take this morning. I didn’t take a bottle of water along with me and I went five miles. I was really hot and sweaty and thirsty when I got back, so I am now pounding a 16 oz water as I type.

I weighed myself before I left the house this morning to see if I was right. I wanted to test out my theory. I was 140 when I left; I was 137.6 when I got back. So, I lost 2.4 pounds during my 5 mile run, which was definitely too much to lose.

I have to make this a better goal. I’ve decided to replace my afternoon cup of coffee with a cup of tea. I enjoy something warm while I’m working, so I don’t want to give that up completely, but a cup of decaf lemon would be good, hot and not caffeinated.

I’m also going to start wearing my belt when I run on those four to five milers during the week. I’ll take along a water so I know I get enough, and make a point to drink every 10 minutes.

On the weekends, I guess it means guzzling more fluids, and maybe switching from water to Gatorade for a while, until the heat dies down. I don’t really like the sugary fluids. I generally use gel packs, but maybe the heat calls for something more than plain water.

When I went out last weekend, the bad run that I had difficulty finishing (and that I only completed 8 miles of instead of 9), I didn’t weigh myself before, but when I got back I was at a very low 134.5. Now, I haven’t seen 134 in ages, so I knew something was up. I didn’t equate it to losing too much liquid, but I did spend the day drinking tons of water.

So that is my goal this week: Get in the fluids. Avoid the caffeine more. Cut back on the coffee, two mugs a day max. Drink more when running.

If you are concerned about your liquid loss during a session, check your weight before and after, and make sure you are getting enough to keep your body healthy! Signs of dehydration include thirst, dizziness, chills, loss of energy. And if you are at the point of feeling dizzy, sit down and rest and drink. If you are at the point of chills, get medical attention immediately.

Stay safe!

Happy Running Trails . . .