To get the Portland Fit discount, please follow the directions here.

We’d love to hear your RnR stories, so please post on our Facebook page. Or better yet, come out next Saturday morning and celebrate with your Portland Fit color group friends. Your coaches would love to hear about your race experience.

Next up on the event calendar: Helvetia! Please stick with us as we set our sights on the next great Pacific Northwest half marathon, the Helvetia Half Marathon. Organized by our very own Green Coach Paula, this event has been a fixture on the Portland Fit schedule for over ten years.

What is Nipple Chafing?

Nipple chafing (also known as ‘Fissure of the Nipple’ among other things) is caused by friction which causes soreness, dryness or irritation to the nipple.  It mostly affects men as women generally wear running bras which acts as a barrier.  When running, men’s shirts bounce and rub against the nipple causing chafing.  During prolonged exercise, shirts can become wet and heavy causing greater irritation.

As our friend Andy says in the video above, nipple chafing is a vicious cycle. Once it occurs, it’s likely to keep happening. Before it’s happened, BodyGlide is a good preventative measure. But once you are afflicted, I find band-aids or nip guards are the only answer.

Perhaps one of the cruelest aspects of this situation is that often we may be unaware that it’s happening.  Some runners can get to the point where blood actually starts flowing from the area, giving this affliction one of its nicknames — Red Eleven (named for the two red streaks that are now on your chest).  You will see this during the marathon, but hopefully not on a Portland Fit member!  Rest assured, when the victim gets in the shower after their workout, they will be fully aware of their predicament. Hell hath no fury like a shower after red eleven.

Prevention:

• Technical fabric shirts. These are better than cotton for several reasons. They are better at wicking moisture and will evaporate perspiration more effectively, reducing the weight and moisture in your shirt — two factors that increase likelihood of chafing.
• Bodyglide. This comes in a deodorant type stick that you can apply all over your body. I’ve used it on nipples, between my thighs, under my arms, and around my belt line when wearing a hydration belt. Anywhere friction with skin can occur. BodyGlide is available at Portland Running Company.
• Band-Aids. These are my chosen weapon against nipple chafing. I get waterproof ‘tough strips’ and I apply them vertically. I find this orientation is less likely to fall off during a two-hour run.
• Nip Guards. These are great and they are easy to apply and easy to remove. They are designed for this express purpose. But they are more expensive than band-aids.  Nip Guards are also available at Portland Running Company.

Treatment:

Prevent infection and allow time to heal. Wear band-aids when exercising to stop the cycle.

Resources:

http://www.livestrong.com/article/11211-treat-joggers-nipple/

http://en.wikipedia.org/wiki/Fissure_of_the_nipple

Congratulations for getting out of bed that first Saturday in February and sticking with your goals. We had our challenges some Saturday mornings, but we’ve arrived at the big day.

Some quick thoughts:

• Please rely on the Rock’n'Roll event website and materials for all race announcements.
• We do not have a formal meeting place for Portland Fit at the event on Sunday.
• It might be easier to spot your Pfit friends and Coaches if you wear your PFit shirt.
• Have fun and enjoy the big day!

Before the race:

• Visit the expo and give yourself time to look around.
• Plan to arrive early on Sunday morning so you can park and use “the facilities” (there is often a line).

During the race:

• There will be aid stations, but I like to carry my own in case they run out or don’t have what I like.
• Drink plenty of fluids — and not just water!
• Start out slow and see how you feel at the halfway point.
• Enjoy the performances.
• Thank the volunteers!

After the race:

• Be sure to get something to eat or drink.
• Enjoy the post-race activities.
• Keep running or walking with Portland Fit this summer! Helvetia is in a few weeks!
• Make 2013 your Year of the Half Marathon and do a few.

Good luck and stay fit,
John

Whether it be inclement weather, hotel amenity on an out of town trip, or squeezing in a morning workout before the kids get up, treadmills can be a convenient weapon in our struggle to get our weekday workouts done. But there are a few things to remember when running or walking on a treadmill.

• Pay attention. Daydreamers have been known to fall off the back of a treadmill.
• Don’t forget to warm-up and cool-down. It’s easy to jump on a treadmill and set your desired pace without consideration of a 5 or 10 minute warm-up like you would outside.
• Don’t hold the handrails. They are there for your safety, but you shouldn’t be running while holding on the entire time.
• Be careful getting on and getting off. A lot of treadmills don’t like you standing on the belt when it starts, so straddling the moving beltway and then holding the rails to ease on is a good plan. Likewise, grab the rails and straddle when you need to stop or rest, too.

There are a lot of benefits to using a treadmill. It’s safe to wear headphones, it’s easier on our body, and you can even simulate race conditions. For even more benefits, check out this article for even more benefits.

Of course, if you find yourself getting bored on the treadmill, you can also try this. Though we don’t advise it.

(click image to watch the Treadmill Master in action)

For details about how to sign up (and save $10!), be sure to visit this blog post. The RnR event has become one of the Rose Festivals benchmark events, and the Helvetia Half is consistently chosen as the area’s best Half Marathon. Why not do both and compare for yourself….

After the RnR, our two groups will merge and follow the RnR/Helv/Marathon schedule.

Saturday, May 18 – 9 miles

Blue – 7:50a
Green – 7:50a
Yellow – 7:35a
Red – 7:05a
Purple – 6:25a

A Green runner commented “that’s a first!” But then I started thinking about it and it’s actually not that uncommon. In fact, I ran into three sets of parent/children combos just on Saturday’s run. AC Monique was walking with her mom in the Purple group. In the middle of the 8-miler, another Green runner was struggling with shin splints. I walked with her for a bit and asked if I could call somebody. She answered, “Yeah, my dad. He’s in the Red group.” And then he happened to run up from behind us 5 minutes later.

Previously we’ve profiled Flor, our 80-year old marathon veteran. She’s participated in Portland Fit and marathons with both her children and her grandchildren!

Thanks to all of our members that are making Portland Fit a family affair. We applaud your family’s commitment to fitness!

Stay fit,
John

This weekend may be our first test in the heat. So let’s plan accordingly and be smart. The first thing we need to focus on is hydration. You could lose 6-12 ounces of fluid every 20 minutes, so you need to replace that. Hydrate early and often (including before you head out!) and definitely carry a bottle.

On warm days, make sure that bottle has an electrolyte replacement drink inside, not just water. Experiment with the brand, flavor, and potency – your stomach may appreciate it if you cut your favorite drink with some water. But make sure you get some Gatorade or Gleukos or alternative in your system. Water alone won’t cut it on long and/or hot days.

You are responsible for your hydration and your health, but if you are running or walking with our group, keep a lookout for others showing signs of dehydration. Your running or walking partner may show signs of disorientation or weakness, dramatic slowing of pace, and other complaints of being dizzy. Watch for these signs and call for help. 9-1-1 is your best answer, but look for nearby Coaches and Assistant Coaches to help, too.

Warm Weather Tips

• Carry a hydration system.
• If you feel dizzy or nauseated, slow down or stop.
• Run or walk at a slower pace.
• Wear a hat and/or sunglasses.
• Use sunscreen.

Other tips:

• Get creative – a neckerchief soaked in cold water is a great way to stay cool.
• Run with Portland Fit in the morning, not later in the day!