It is has been a while since I have blogged and I think it’s time for a little update! I want to try and start blogging once a week with little updates on my training as well as coaching tips for everyone else to benefit from!
In May I started getting back into more dedicated training and began working towards my next goal race, Mt. Hood 25k. I have run it before and really enjoyed the atmosphere, views, and whole race production. This race is put on by Go Beyond and they are amazing! It is evident with Go Beyond races that they are put on by runners for runners. With my build up for this race, since it is a trail race, I have been working on more trail running. It is a little harder to get to the trails to run due to time constraints but I just love to be out in the woods running when I can. Yesterday I was able to go run 15 glorious single track miles with my cousin and we had such a great time!
While training for Mt. Hood 25k, my Chicago Marathon training has simultaneously begun. I have been running mileage to start preparing me for marathon training for a few weeks now and I am really enjoying it. I honestly prefer to run between 35-45 miles a week (as maintenance mileage) if I can get into the routine of it. I feel like it is a sweet spot for me and I do look forward to increasing as time goes on and longer runs increase in mileage as well.
Training for these races has been a lot of fun and also tiring! I notice when I hit about 40 miles a week that a mid-day nap (when I can swing it) is super helpful! While training, I continue to coach my group of awesome athletes, lead my run club, and my dear friend and I have started a new venture that I can’t wait to share soon! Think- women, trail running, and the most supportive race environment we could all imagine… More to come! 🙂
Here is that promised training tip- Let’s focus on hydration as the summer running weather heats up!
Hydrate prior to your run, during your run, and post-run. By pre-loading with an electrolyte drink prior to your run, you help retain some water and electrolytes. For a runs over an hour, getting sodium in while running is especially critical too. For lighter sweaters, 200mg and for heavier sweaters 600mg is the sweet spot. My favorite resource for all things hydration and nutrition on the run is Featherstone Nutrition. Check out information on sodium and how much you might need here: https://www.featherstonenutrition.com/sodium/
Happy running!
-Katie
Katie Cope Running 
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