Today's Run, June 28

We had a very good run today, one that gave us a great foundation to build on as we get into longer distances--and greater heat--over the next few weeks. Here are the numbers:

Time: 1:16:42
Distance: 7.76 miles
Average Pace: 9:53 min/mile
Calories burned: 1065

As Tim said this morning, its getting hotter, and we need to adjust. If you haven't run in the desert heat before, you should know that rehydrating is mandatory. If you're doing your homework and have no mechanical issues, running at our pace shouldn't be a problem--as long as you eat right and keep your fluid levels up.

There is no single right answer for how much to drink before or during a run. Minimally, you should be drinking a cup of water or CytoMax at each aid station. That will give you something to drink every 2 miles. You may want to carry water with you, as many runners do; this works just as well.

But you don't want to drink too much, particularly before the run starts, because you'll inevitably have to relieve yourself before we get back. Since there are a few restrooms along the route this isn't impossible, but it is distracting.

The only way to find out how much is trial and error. If you have to go after you drink two cups of water before we start, cut back to one.

At all times, be aware of the symptoms of dehydration. They include:

• thirst (of course)
• dry mouth
• dry eyes
• decrease in sweating
• muscle cramps
• nausea
• lightheadedness

If you feel any of these symptoms, slow down, refuel, and take it easy.

We did a really good job of sticking together today, and I'm looking forward to next week, when we'll be out for about 85 minutes.