Tilda Tuesdays: Tips for Running in the Heat With Your Dog

It's Tuesday, which means it's time for another installment of Tilda Tuesdays!

Today, I am sharing a few tips for running in the heat with your dog.

Part of why we selected the vizsla breed for our first dog because we knew they are supposed to be great running companions. It's true- Matilda loves to run, and she's a great running companion. However, in the heat of summer, I do have to be careful not to push her too hard. 

Running in the high temps is hard enough on humans. I know that I really struggle on the hot and humid days.

But can you imagine running in that same heat, while wearing a fur coat? What if you were unable to sweat, but only able to cool off through panting? What if you loved to run, but didn't understand the concept of slowing down in the heat??

Heat stroke is a real risk for dogs, and as the mercury rises, we should be on the look-out for any of these symptoms:

• Heavy panting
• Dark red gums
• Tacky or dry mucus membranes (specifically the gums)
• Lying down and unwilling or unable to get up
• Thick saliva
• Dizziness or disorientation

If you do suspect heat stroke, follow these tips:

• Move your dog to a cool or shaded area and place cool, wet rags around the head and feet
• Don't spray your dog with a hose or pour ice water on it as the extremes in temperature can cause additional problems with hypothermia.
• Try to get your dog to drink water but don't force it to drink.
• Get your dog to a veterinarian right away. Even if your dog seems better there could be internal damage that isn't visible

Here are some of my tips for preventing heat issues with your dog, based on my experience with Matilda:

1. Cut back on the distance/time in the heat.When the temperatures are chilly, Matilda could run 8-10 miles and still have the energy to head to the dog park. But on really hot days, she'll wear out a lot faster and it's just too risky to take her on too long of runs. I cut back on the distance with her and I try to pay close attention to how she's doing. Is she dragging behind? Appearing to pull towards the water or shade? I take plenty of walk breaks if she seems to want them.
2. Access to water: I always run on trails that have access to water. Fortunately, running around the Chain of Lakes offers us several water fountains and easy access to the lakes for a quick swim to cool down.  But if you don't have access to water, I recommend bringing it along with you.
3. Adjust the time of day of your run: Run your dogs early in the morning before the sun gets high in the sky and the temperatures begin to rise. Early morning is preferable to evening as the asphalt and sidewalks won't be as hot.
4. Summer hairstyle: If your dog has a thick coat or longer hair, consider shaving its coat once cooler night time temperatures have passed. Matilda is a vizsla, which is a very short haired breed, so we don't have to worry about this, but I'm sure it could help with other breeds.

Running with your dog can be a year round enjoyable experience, as long as you're careful.

(Stay tuned for another post when it gets colder about running with your dog in the COLD!)

Do you run with your dog? Any other tips for running in the heat? 

Previous Tilda Tuesdays:
Tilda Tuesdays: Grooming Your Vizsla

Tilda Tuesdays: Training Your Vizsla

Tilda Tuesdays: Flashback to the Early Days

Weekly Recap: A Wedding 5k and Running in the Humidity.

It's Sunday, so it is time for the Weekly Recap at the Right Fits!

Let's start with fitness...

What's happening in fitness this week?
Last week, my recap included a lot of running but not a lot of cross training. This week was a little more balanced.
Monday: 1 hour long barre class at The Barre in the morning and then 7 mile run with the Calhoun Beach Running Club. I had a 20 minute tempo run in the middle of this run. My legs felt pretty tired, and I struggled to keep an 8 min/mile pace (my tempos should be closer to a 7:35-7:45).
Tuesday: 5.5 mile run with Matilda, slow recovery run
Wednesday: 1 hour strength conditioning class for runners at the Calhoun Beach Club
Thursday: 5 mile run as part of the Jeff Galloway event at Run n Fun <-- I'll share more on this later!
Friday: 16 mile long run. I started at 6 am with my friends Abby and Meggan, so you'd think we were up early enough to beat the heat. Spoiler alert..we weren't. It was a brutally sticky run and not one of my best long runs. Due to schedule constraints for the other girls (who started even earlier than me) I was on my own for the last 3 miles. My paced dropped significantly in those last three miles and I was doing more of a run/walk. I just don't do well in the heat. We ran a route that had plenty of water stops and I carried fluids in my Nathan hydration belt, but the humidity still really got to me. Additionally, my sweaty shoes were soaked through, which started to cause a lot of blisters. I'm not saying I'm ready for cold temperatures- I'm not. But I am admitting that running in the humidity is definitely a challenge.
Saturday: Wedding Day 5k <-- race recap to come! Our old run club coach Paul married his lovely wife Laura yesterday and he planned a really great Wedding Day 5k to kick off their special day with a run. The race started at 7 am because the bride and her bridesmaids needed to get going with hair and make up and whatnot. To be honest, we were up a little later than normal on Friday imbibing a bit with all the wedding guests. That 6:30 am wake up call came pretty early. I tried to do a little bit of a warm-up before we started, but really I was going from sleeping to a harder tempo-esque effort a little too quickly. However, due to Dustin's speediness, we still won the fastest combined time for a married couple!

Sunday: Most of today was spent in a car driving home from Sioux Falls. When we arrived back in Minneapolis, I figured I would either take a nap or go for a run. I went with the run option, hoping to detox some of that wine I drank over the wedding weekend.  Of course, this run was at the hottest part of the day. It was a slow and sweaty four mile run, but it did make me feel better.

Total: 6 days of running with one tempo workout and one 5k race, one strength class, and one barre class

What's happening in fitness fashion?
The Wedding Day 5k had official race shirts. They are cozy gray t-shirts that I know I will wear to lounge around the house. Someone commented that it seemed that a lot of races are moving away from technical tees and towards cozy old-school quality cotton tees. The Torchlight 5k was that way, as well as the Brian Kraft 5k...and now the Wedding Day 5k!  I like this movement in races. I have way too many technical race shirts that I never wear again, usually because they don't fit that well. It seems that more men continue to wear their old race shirts (I know that Dustin does), but not as many ladies like the ill-fitting race shirts. Keeping the cozy cotton tees coming please race directors!

What's happening in fashion?
The wedding this weekend in Sioux Falls, South Dakota was so gorgeous. The reception was held at Calico Skies winery across the border in Iowa and it was such a beautiful location for a reception. The wine and food were so good, and I couldn't get over all the beautiful touches for the wedding<-- more pictures to come! As for fashion at this wedding, I wore the Azure Scroll Dress from Anthropologie that I mentioned in this post. I usually have a really good luck at Anthropologie for cocktail dresses, and this dress is one that I feel I will wear plenty of times in the future. The color and pattern is bright and fun, but the simple shift style keeps it classic. The necklace is also from anthropologie.

That's all from the Right Fits this week...

What are your tips for staying cool on hot and humid runs?
Have you been to Calico Skies winery?

Fit Tip Friday: How to Select Your First Marathon.

So you've successfully completed your first half marathon, and you're thinking it's time to move it up a notch. Or, maybe you watched a friend run a marathon recently, and thought to yourself, "I want to do that too!" You're thinking it's time to cross "Complete a Marathon" off of your bucket list.

The problem is...how do you decide which marathon to do?

There are a lot of factors to consider.

1. Do you want to travel for your marathon? 
As you can tell from Dustin and my 50 state goal, we like to incorporate a marathon into our travels. The Berlin Marathon in 2013 (thought not one of the 50 states..who knew?) was a perfect example where we planned a trip to Europe around a destination marathon. The Newport Marathon in Oregon was another example, as we turned that marathon into an amazing week-long exploration of Oregon (such a cool state to explore! Read about that trip HERE, HERE,  HERE, and HERE!)

I definitely love a traveling marathon, but I wouldn't recommend it for your first marathon. Traveling adds another level of stress to what is already a challenging experience. For a first-time marathon, it makes more sense to select a race that is close to home. Then you can sleep in your own bed, make your own pre-race meal, and eliminate some of the inherent stress of travel on top of the stress of the marathon. Most likely, you are also more familiar with the course and the terrain of a local race. You are also better adjusted to the weather if you run a marathon close to home.

2. When do you want to train?
Some people really hate training in the cold winter, (though let me tell you, it's not so bad, as long as you have the right gear!) If so, a spring marathon might be a challenge, as most likely you'd have to start building your base in the cold months. On the other hand, maybe you can't commit to the weekend long runs in the summer- too many weddings, too many cabin weekends- I get it! If so, then a winter or spring marathon might be a better fit for you. Most training programs are about three months long with more time at the beginning to build a base if you're starting from scratch. Select your marathon accordingly based on when you want to do the training.

3. How much money do you want to spend? 
Some of the world majors like the NYC marathon are nearly $250 for registration. Add that to a potential flight and hotel and you may determine that a marathon like that is out of your budget. There are plenty of budget friendly marathons out there (Steamtown is one of my favorites, and it is only $85 for registration, and hotels are cheap in Scranton.) Do a little research into the associated costs for your selection and determine if a different marathon would fit better into your budget.

4. Consider your friends and family, a.k.a. your biggest fans! 
An expensive marathon might be within your budget, but what about your friends and family who want to be there to cheer for you at your first marathon? Selecting a local race or one closer to friends and family allows them to participate in your marathon as your biggest fan(s). After all, they supported you throughout all your training, this is their chance to partake in your joy!

Besides, cheering for a marathon is almost as much fun as running in one (like I wrote about HERE) so I guarantee your friends and family will want to be there on your big day.

5. Do you need large crowds to keep you going?
In 2012, Dustin and I ran the Marathon-to-Marathon, which went from a tiny town in Iowa called Storm Lake to an even tinier town in Iowa called Marathon.

There were only 200 marathoners at that race, and barely any fans. (Read all about that race HERE) Running a race that small can be mentally challenging for most, whereas the amazing crowds at a marathon like the Chicago Marathon or the Twin Cities Marathon might be a better fit for a first timer. The big crowds can really help you when you're struggling at the end!

Keep in mind, however, that most of the big marathons involve a lottery for entry. You may have to select a backup option in case you don't get into your first pick marathon.

6. Do you want really cool SWAG or gear? Do you need bands/music along the course?
If a really cool medal is important to you, check out THIS ARTICLE  and THIS ARTICLE for some of the best options.

The Rock n Roll marathons definitely go all out with the gear, so if that's important to you, try to find one of those that works for your schedule. They also have music and bands along the course. The Memphis Marathon that Dustin and I did in December 2012 (read about it HERE) was very music focused, and offered a lot of bands along the 26.2 mile course.

*Cool medal idea -The St. George Marathon medals are made out of granite!

7. Is it the natural beauty of a marathon location that keeps you going? 
If you're looking for a scenic route, I don't recommend the Rock n Roll marathons. The ones that I have done all included a lot of out-and-backs on concrete highways, such as in 2010 when we did the Rock n Roll Seattle Marathon (you'd think Seattle would be gorgeous!). If you want beauty, run the Big Sur marathon or St. George, Utah- those are definitely two of the most beautiful that I have ever run. Check out THIS LIST or THIS LIST for other gorgeous marathon courses to choose from.

Game face at the St. George Marathon

For more honest reviews of most, if not all, US marathons, check out www.marathonguide.com. We use this website to select our next marathon nearly every time.

I hope these tips help you select your FIRST (or next) marathon!

Any other factors that come into play for you when selecting your next 26.2 journey?

Tilda Tuesdays: Grooming Your Vizsla

Hi all, and welcome back to Tilda Tuesdays! If you're coming here for running advice, I'll be back with more running posts later this week. But Tuesdays are officially all about our vizsla Matilda. Today, let's talk about grooming!

One really great characteric of the vizsla breed is that they are a very clean dog that needs minimal grooming. They only shed a tiny bit (we don't even notice). But the best part is, they don't smell like a dog. Don't get me wrong, I love ALL kinds of dogs and don't care about the smell, but it was a nice surprise to find out how clean Matilda was.

We didn't know that much about the lack of a dog smell, but then we were watching a special on Animal Planet about vizlsas (this video HERE!). In this segment, they explained that vizslas don't have an undercoat, which helps with the shedding (though this does make them a poor choice for cold weather climates like Minnesota) Their skin also produces some sort of oil that reduces any smell.

As for grooming a vizsla, its quite easy. We rarely, if ever, need to brush Matilda, as just wiping off any excess hair works fine.

We do have to cut her nails (which she absolutely hates) and clean her ears (especially after time at the lake.) We frequently need to wipe off any sleep from her eyes too.

As for bathing, we only really bath her when she is really dirty; maybe after a muddy trip to the dog park or a weekend at the cabin where she was in the lake water a lot- then she'll definitely get a bath.

But bathing her is easy! In the summer, we can bathe her outside with the hose and some dog shampoo. In the winter, we just plop her in the tub and give her a quick bath. She doesn't love it, but she tolerates it.

I came across a few pictures from one of her first baths.

She obviously didn't know what she was in for now, as she is not quite as eager for bath time these days as she was in this picture.

Occasionally, we have taken her to Bubbly Paws after a muddy dog park trip. Bubbly Paws is owned by the same great owners of Pampered Pooch Playground, Matilda's favorite doggy daycare.  Bubbly Paws is a professional dog groomer or a self-service dog wash.

If you have a breed of dog that needs a lot of grooming, Bubbly Paws is the place to go.  Vizslas just don't need much bathing, so we haven't gone there that much.

Like any dog, we are supposed to brush Matilda's teeth. I try my hardest to do this, but its definitely one thing that we don't do a good job with. We try to make up for it with greenies or other teeth cleaning treats, but our vet chastises every time we bring Matilda in, and she has had to have a few professional teeth cleanings already...

Anyways, if you want an easy to groom dog, a vizsla is a good option! But remember, what they lack in grooming needs, they make up for in EXERCISE needs. I would never recommend a vizsla to someone who doesn't like to walk, run, hike, or dog park with their dog, as vizslas are high-energy and kind of crazy!

Tilda Tuesdays: Training Your Vizsla
Tilda Tuesdays: Flashback to the Early Days

Weekly Recap: A New Race Tank Option and Lots of Running...

Hello, hello! It's Sunday again, which means its time for a weekly recap of what happened last week at the Right Fits in fitness, fashion and fitness fashion!

Here's what's happening in fitness fashion:
Let me tell you about this Addidas Sequencials Fitted Tank.  I have this tank in purple and yellow...here's a pic of both:

In the left picture, you can tell I have the side zippered pocket stuffed full of GU's. I often wear this tank for races for just that reason- the zippered pocket! Even when my shorts have a zippered pocket, I sometimes need an additional spot to stuff an item or two, and this tank gets the job done. It's nothing fancy, but for only $36 (or just $29 on Road Runner Sports if you're a VIP!), it's a solid option for a race tank. My two Addidas Sequencials Fitted Tanks are both a size small, and I think I probably would size up to a medium next time. The tank is fitted, so it fits a little snug. I think I'd prefer the looser fit of a medium. However, I haven't experienced any under arm chafing with this tank though, and I did wear it for the Berlin Marathon.

Here's what's happening in fitness:
Monday: A little over 8.5 miles with hill repeats...at the cabin! Dustin and I ran 3 miles together as a warmup to a hill by the cabin that is about 1/4 mile long. We did 6 repeats for 2.5 miles of hard effort, following by 3 mile cool down back to the cabin (which still included lots of hills)
Tuesday: Hyland Park 7 mile trail race (read the recap HERE)

Wednesday: Complete rest. I had run quite a few days in a row, particularly when we were at the cabin. Normally I would do the Calhoun Beach Club strength conditioning for runners class on Wednesdays, but I had a work happy hour that I didn't want to miss. I decided rest was in the cards for me instead.
Thursday: 7 miles at the CBRC. I wasn't planning to the tempo intervals on the training schedule, as Monday I did hills and Tuesday I did the trail run (which seemed like more than enough harder effort runs for the week). However, once I was there, I decided to pace with one of the club members during her workout. Her goal was to do the three 10 minute intervals at an 8 minute mile place. I paced with her and we stayed right at 8 minute/miles.
Friday: C2 Vinyasa Yoga at Corepower Yoga. It has been a long time since I did yoga, and my upper body was actually sore the next day from all the chaturangas!
Saturday: 14.5 mile long run. Most of the people training at our run club right now are training for either TCM or Chicago. Since our marathon, the OBX Marathon, isn't until November 8th, I knew I didn't need to do the 16-18 on their schedule yet. I have done a few 15 milers and a 16 miler so far, but I decided to cut back a bit today from the rest of the group. I was happy with my decision as it ended up being extremely humid and I'm not sure I would have been up for much longer. 

I also used the huma chia energy gel yesterday. Though I liked the flavor, I'm not sure it gave me the same energy as a GU. I didn't feel the same boost as I would have liked after taking it, and I ended up really hungry by the end of the run (which is abnormal for me on a 14.5 mile run.) I'm thinking I might want to stick to what I know (GU).

Sunday: 5.5 mile easy run with Kelly, Matilda the vizsla, and Dustin. 

Overall this week, I didn't do a great job with cross training- only 1 yoga class and the rest of my exercise was all running. However, I did focus a lot on sleep and rest. I didn't stress about getting up early to get in a barre class or anything, but let myself sleep in as much as I needed (within reason of course...I still have a job to go to!) The one yoga class I did take felt really great though, and like always, it reminded me that I need more yoga in my life.

If you're just tuning into the Right Fits after hearing about this blog on Minneapolis Running as 5 Other Local Running Blogs to check out (if so, welcome and thank you for stopping by!), you might not know that I do sometimes post about fashion too...but mostly running and fitness, I promise! 

However, here's a quick update on fashion for the week.

I saw this dress on Marionberry Style a few weeks ago and just loved the fun colors. I ordered a small from Lulu's (available HERE for $71).

 I wore it to dinner on Saturday night (to Tilia, our neighborhood favorite!) with casual sandals, but I feel like you could really dress it up and wear it to something more formal like a wedding too. I think it's a reasonable price for a fun versatile maxi, not to mention it has adjustable straps. I love that.

I tried to switch things up and take a few pictures sitting on Tilda's bench and she was pretty excited to have someone visiting HER bench. (read about it HERE)

That's all for this week in Fitness, Fashion, and Fitness Fashion.

*Are you stopping by for the first time after reading Minneapolis Running's post about local running blogs? Please comment and introduce yourself!

Fits Do Race Reviews: Hyland 7 Miler: The Endless Summer Trail Run Series

Last Tuesday night, I ran the last trail run of the Endless Summer Trail Run Series (not so endless after all, eh?)

This summer, I ran the French 5k and the Lebanon Jensen 10k. I missed the Lebanon Schulze 7 mile, and now did the Hyland 7 miler this week. I wish I would have been able to participate in all 4 of the races in the series, but 3 out of 4 isn't bad. At each race, you get a commemorative pint glass. Since Dustin did do all four races, we are a little heavy in our household on pint glasses....!

Of the three races that I did do, I thought that this Hyland race was the most challenging. It did happen to be the longest of the three of course, but it wasn't the distance that made it hard. It was the hills and terrain that made it challenging. Lebanon was challenging because of the mud, but Hyland was definitely the hardest terrain (in my opinion.) Keep in mind, however, that I did do a hill workout the day before, so my legs were definitely not fresh. I was proud of myself for not having to walk up the hills, but it was very tempting. At the pace I was "running" sometimes, I might as well have been walking!

The race started at 6:30 pm. The course was a "double lollipop" as they called it or two different loops on different areas of the park.  With the looped course, we were able to hit a support stop about halfway through that corresponded with the finish line area.

I thought that the second loop was definitely the hardest. There was a short bit that was paved, but almost all of it was trail and this is where there were some serious hills.

At the finish, there were cold sponges and water, and of course beer and pizza.

I love the vibe after these trail races. Everyone seems so happy to be outside! There weren't quite as many of my run club members at this race, but those who were there all seemed to be enjoying themselves.

The race was chip-timed, and my official results said my average pace was 9:30 min/miles, but I think that must have been calculated off of 7 miles instead of the nearly 7.5 that my Garmin had.... I am not trying to be a crazy runner, as I honestly don't worry about pace at a trail race, but my Garmin was quite a bit off on my average pace versus the official results. Here were my splits: 8:24, 9:05, 8:59, 9:23, 9:12, 9:58, 8:59, and last 0.4 mile- 7:41. Finish time: 1:06

Considering that I do my long runs under 9 min/miles, I think you can tell how challenging the course was.

Challenging but fun...I am definitely not calling myself a trail runner, but I have enjoyed mixing it up a bit this summer with these runs.

I'm sad that this "endless" trail series had to end. I look forward to participating in these again next summer!

Fit Tip Friday: Managing Race Morning

Today’s Fit Tip Friday is all about managing race morning (and a little about managing the evening before race day)

Race morning at Flying Pig...Be sure to get a picture or two, even with a random stranger!

Most likely on race morning, your stomach will be full of nerves. The big day is finally here! 

I have completed 16 marathons, but I still get nervous on race day. Yes, even with experience, I am not able to completely eliminate the nerves, but my experience has given me some insight into some things you can do to make race morning as stress-free as possible.

My first tip is actually for a few weeks before race day...

I suggest that you treat your last few long run as trial runs for the race. Eat the same thing the night before and morning of. Wear the same outfit that you plan to wear on race day. Go to bed early. Figure out what works for you!

Then, a few days leading up to the race…

Get plenty of sleep! No one sleeps that well the night before the race. Experts usually say to try to maximize your quality sleep in the days leading up to race day.

Hydrate, hydrate, hydrate!

Now, the day before the race…

• Hydrate some more.

• Figure out where you need to be race morning and when and how you’re going to get there.

• Take advantage of all the information on the race website, especially any details about transportation to the start or from the finish.  Coordinate with any friends or family that are helping you get to where you need to. Have a plan and build in a buffer in case of unforeseen circumstances. Read the course guide and ask questions at the expo.

• Lay out your outfit the night before. In fact, try everything on once last time to make sure there are no issues.

• Pin your bib on your shirt the night before

• Set TWO alarms.

• Make sure your Garmin is charging, and your music if you are using it

• Ensure you have your breakfast food available. Set you coffee pot to auto brew if you can.

• Go about your normal evening routine and try to get some sleep. Watch a movie or read a book to keep your mind off of the race for a bit.

Get Your Race Outfit Ready the Night Before!

Race Morning!

• Wake up, take a deep breath, smile and let yourself get excited…today is the day!

• Put on your race outfit, perhaps layering up with a few throw-away pieces to shed at the start.

• Breakfast, coffee, hydrate, bathroom, the usual..

• Read over some mantras to pump yourself up (like THESE)

• Get yourself to the start line (according to whatever plan you figured out earlier)

• Get acquainted with the staging area- Where is bag/gear drop? Where are the bathrooms? Where is the start line?

• Head to the bathroom. There will be a line!

• Drop your layers if doing so and put them in your gear bag.

• Go to your starting corral.

• Start running…don’t stop until you cross the finish line!

I hope this was helpful to you. Good luck on race day!

...Go check out Minneapolis Running blog today! I am so, so excited to be featured there as one of 5 Other Minnesota Running Blogs you Should Check out! What an honor.

Read it here: http://minneapolisrunning.com/5-minnesota-running-blogs/