Runners brave the heat at Lewes 5K and YMCA 5-Miler

Last weekend’s events, the first Lewes 5K on Saturday and the 29th YMCA 5-miler on Sunday, were the weather-related hottest events I have managed in the last 10 years, and both went off without a hitch.

Many adjustments were made when temperatures at 6 a.m. were 86 degrees and 88 degrees at the 7:30 a.m. race time. Additional water stops and sprays were added, portable tents were placed at the finish line, local paramedics were brought in, and participants were just asked to be smart and listen to their bodies.

I announced at the starting line that it was not a day for personal records, but a day to support an event and do something that many people were not doing. As I was talking to one runner before the start who woke up at 3 a.m. to drive to Lewes, he thanked me for not canceling the event, and I explained to him that it was very difficult to cancel when runners come from all over the East Coast to race with us. I then asked him why Lewes when he could have raced in four or five events throughout Maryland? He explained that many were cancelled in Maryland, and he is trying to qualify for the Striders Championship Series and needed another 5K event. Drive four hours to race in 88-degree weather - some may call it stupidity; I call it dedication.

YMCA 5-Miler
The 29th YMCA 5-Miler was held last Sunday morning, and as fill-in race director Joey Kwit was starting the race, my wife Monique and I were pulling into Camp Woodward in Woodward, Pa., with my two skateboarding boys as they prepped to spend a week at a well-known extreme sports training grounds with 1,000 other athletes.

Many people do not have a clue as to the work involved in pulling off an event, but I organized a leader to handle each aspect of the event, and they worked together beautifully. Special thanks go out to the following: James Botti of the     YMCA and his crew for handling the refreshments, water stops, and course monitors; Dave Ritter and his Sussex Tech cross-country crew for handling the data entry and results, as well as the coordination of the police and medical personnel; Dave Mushrush and Evan Voicheck for handling the course set-up and lead bikers on the course; Fran Donaway of New Balance for handling the registration, finish line and award ceremony; Doc Lee Masser and his registration crew, who handled race-day registration; and Allan Redden, who handled the timing of the event.

I am sure there are more volunteers and as I spoke to several by cell phone as the race was unfolding I could only admire the dedication and commitment that my team gives the Seashore Striders Racing Series.

I can count on one hand the number of events I have missed in the last 21 years, and when I do have to miss an event, it is a nice feeling to know that I have a team of dedicated volunteers who can keep the quality of the event at its best.  Thank you all!

Run for JJ 5K
This Sunday morning will be the 14th running of the Run for JJ 5K in Rehoboth Beach as a field of 300 runners and walkers will toe the starting line for the 7:30 a.m. start. Temperatures will continue to rise this weekend, so make sure you hydrate yourself and prepare your body for the heat.

The JJ 5K will feature awards to the top five overall, masters, and top three in each of the five-year age groups as well as a post-race breakfast in the park at the north end of the Boardwalk hosted by Stuart Kingston and prepared by Nourish and Crabby Dick’s. Registration will begin at 6 a.m. at the Boardwalk in front of Stuart Kingston.

The prize money normally awarded is taking a break for this year; however, the Rehoboth Beach Running Company will again sponsor the record bonus, meaning that if the state or course marks are broken, the winner will receive a $100 or $50 gift certificate at RBRC. The event is in memory of former Rehoboth Beach lifeguard J.J. Stein. See you at the race.

Running safely in the heat
Here are some tips I gathered from the latest copy of Running Times that could help runners avoid trouble running in the heat.

· If high temperatures are expected, plan your workout for early in the morning when temperatures are at their lowest.

· Drink a lot of fluid. Take in at least 7 to 12 oz. of fluid every 12-15 minutes. If your workout or race is going to last longer than 1 hour, drink a sports drink containing sodium, instead of water.

· Wear a hat. A hat with a brim will keep much of the sun off your head and face.

· Wear sunscreen. Make sure you use a brand that is sweatproof.

· Wear loose-fitting, light-colored clothing. Light colors will reflect some of the heat. There are a number of high-tech fabrics available that will wick the moisture away from your body and aid in cooling.

· Warm up, rest and cool down in the shade. Direct sunlight can cause a rise in body temperature very quickly.

· If you are planning a race in hot weather, try to get in at least two weeks of training in similar weather. This will help acclimate your body to the higher temperatures.

· Check your urine color. If your urine becomes dark, you are dehydrated.

Cross country training
Just a few weeks away and another season of cross country will begin for Delaware high school runners as the Aug. 15 date is around the corner.

Runners should be logging the miles trying to build a base so they can report to practice in decent shape, making their season much more successful than reporting totally out of shape and using September and October to build the base.

What I have been telling my weekly training group is that we are now building the foundation, and throughout the season we will build the house with hope that by November we are painting our house shiny colors and touching up the garden - in other words, we are racing well.

Last week I volunteered at a weeklong camp at Sussex Tech, and we averaged 25 athletes a day even in the heat. The kids learned a lot and had fun at the same time, which is key to keeping today’s athletes out for a team. Good luck to all you cross country athletes this season.

Upcoming races
Saturday, July 30, 10th annual Northbeach College Day and PSU Day 5K, Dewey Beach, 8 a.m.

Sunday, July 31, Run for JJ 5K, Stuart Kingston, Rehoboth Beach, 7:30 a.m.

Saturday, Aug. 6, Dam Mill 5K, Cupola Park, Millsboro, 7:30 a.m.

Sunday, Aug. 7, 9th annual Highway One Group 10K/5K, Dewey Beach, 8 a.m.