Hot Weather Workouts

Its 8:30 p.m. tongitht and it is still 93 F outside. The combination of high heat and high dewpoints (75+) have been oppressive. It isn't just uncomfortable to run in this heat, it can be dangerous.  When it is hot there are some adjustments you can make;

Cross Train
It isn't a good idea for most runners to run everyday. So when it is really hot choose a cross training activity perfect for hot days.  Swimming of course is great and biking creates a bit of its own breeze. Cross training works different muscles than running, making you a more balanced athlete and less prone to injury.

Inside
On days you need to run take your workout inside and use a treadmill.  If you company has a gym or you belong to a health club take advantage of the cool inside environment. Instead of a your track workout do speed work on the treadmill. If it takes you 2:00 to run one lap, do 2:00 minute intervals with 2:00 minutes of rest.  If you are scheduled for a tempo run of say 5 miles do 10 minutes of warm up followed by the time it takes you to cover 3-4 miles, followed by 10 minutes of cool down.  The treadmill can also be a great place to add some hill if you are doing you long easy run.

Pettit National Ice Center
Milwaukee residents can take advantage of the 450 meter track at the Pettit National Ice Center. It costs $2 to use the track and it is open almost every day. The surface is rubber over concrete so it can be a bit hard on the legs if you use the track too often. The track is a great alternative in winter when ice and cold keeps us inside.

Timing
If you have to work out outdoors try to time your workouts for first thing in the morning.  That is the coolest part of the day. If you can't do the mornings then workout as the sun is going down. It still may not be cool, but will be cooler then late afternoon and early evening.  If you do run outdoors, try to find a route that is shaded. Running in the shade will keep you cooler. 

Routes
Some spots are just cooler to run. Here in Milwaukee, it can be 10-15 degrees cooler near Lake Michgan. There is often a nice breeze on cool days, plus the lake is great to look at.  Trail running in the woods is also another cool alternative.

Water
Always drink lots of water during hot weather especially if running outdoors. I see so many runners out in this heat with no water.   A bike water bottle is easy to carry and you can drink while tyou run. If you know you will be running outdoors stay well hydrated throughout the day.

You can run outdoors in hot weather if your body is used to hit.  Don't push too hard until you are aclimated and watch yourself in these very humid conditions. If you start to feel sick to your stomach, light headed or stop sweating, stop working out. Get to a cool place.  You can keep up your workout program even in high heat, you just need to be smart about it.


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Meet your Team CMT Manager



"You must always carry an unsolvable problem in your heart."- Persian Poet Rumi

CMT is the unsolvable problem I carry in my heart.  I didn't even know how to pronouce this disease when I first heard of it. The first time I heard of it was when my sister had emailed me her daughters were diagnosed with Charcot Marie Tooth. When I went to the CMTA web site and read the symptoms I knew I had it too. It is a genetic disease I share with my dad, aunt, sister and two nieces.

I was diagnosed with CMT  type 1a in August of 2010. I was relieved to put a name to symptoms I've had my whole life.  I knew 12 years ago after a bike accident that I had some neurological condition.  After being tested for ALS, MS and a host of other scary conditions I decided not to pursue it. I found out from my dad several years later that he and his sister had a genetic nerve disorder. When my nieces were diagnosed all the pieces came together.

I had all the typical CMT symptoms; falls, tripping,  rolling ankles, awful hand writing, difficulty running, tiredness, pain.  My knees were constantly scrapped as a kid from all the falls.  Every time I go for a hike I fall at least once. Although clumsy I always lead an active life.  Days were full of sports with my brothers playing football, baseball and riding our bikes. Still I never felt like an athlete since I was always the slowest kid in the class and it was difficult to do many of the things I was asked to do in gym class.

When I was in college I took up running to become a better skier, an activity I still enjoy as a member of the National Ski Patrol at Crystal Ridge in Franklin Wisconsin.  I started entering races,but never won. Fast forward several years and I met John Herod local long distance runner and coach. He taught me how to do speed work and I started to get faster and would sometimes win my age group in local runs. I even was the first woman finisher once in a 2 mile race. For the first time in my life I felt like an athlete.

I know I'm very fortunate to be running. Running especially long distance running and CMT do not go together. Several physical therapists have told me I don't have enough flexability in my legs to walk properly much less run. Many therapist still think someone with CMT can't run. Many with CMT have been told over the years not to exercise or not to work out too hard. Team CMT is here to change that.

 I  quit competition 4 years ago, frustrated by dramtically slowing times, burning feet and blisters. I stopped competing because I was no longer competitive. Even though I battled a number of running injuries over the years all CMT related, I never stopped running because despite its challenges I love it. I always ran so I could easily return to competition and long distance running.

With my diagnois came a great opportunity. I knew I had to use my running to raise awareness and hopefully funds for CMT because virtually no one has ever heard of CMT. My own primary doctor had never heard of it when I asked for a referral.  It is so frustrating to get a puzzled look when you tell someone you have CMT.  I want to put names and faces to CMT.   I want everyone to be aware of this disease and the challenges we face so we can step out of the shadows.

So Team CMT was born to help me raise awareness. Since our start in April of 2010 we have grown to 34 athletes in 10 states and England.  We also have 6 athletes on the team in their own very personal battle with this condition. It has been so gratifying to share their stories and find they are so similar to mine. They motivate me every day.

Sometimes I think about what I have lost or what type of athlete I might have been if I didn't have CMT.
I wonder why a 53 year old slow white woman is carrying the banner for CMT.  I have to trust it is the right thing to do. 

I think this quote I found in a book by Lauie Beth Jones sums things up;
"This is the deepest prayer, when you wait for answers.....when you simply wait....
and as you wait the answer comes to you if you will.
Some how you are part of the answer."

I am pleased to represent the Charcot Marie Tooth Association. I am so  proud of Team CMT and especially my six CMT sister athletes who battle this disease every day.  Each of us is part of the answer.

Meet Kevin Klein of Team CMT

                                   "Races are the celebration of your training"- Dan Browne

Team CMT member Kevin Klein ran the Madison Half Mararthon on May 31st in under 2 hours. A time he is rightfully proud of since it was a very hilly and tough course.  He shared the course with Team CMT members Kathy Stultz and Cheryl Monnat in the half and Chris Wodke in the full marathon.

Keving is wearing the STAR singlet all Team CMT members wear.  The Team CMT singlet takes its inspiration from the STAR (Strategy to Accelerate Research) project of the Charcot Marie Tooth Association. The dream of Team CMT members is a world without CMT.  The team runs for those that can't. Many people with CMT have difficulty walking and doing simple tasks like opening jars.

 We represent the CMTA in raising awareness of this disorder that affects 150,000 Americans.
CMT is unique in that it's cause has been pinpointed. CMT is caused by 33 different gene defects.  These gene mutations can also be reproduced as tissue cultures opening up the possability of a treatment or cure.  The STAR research project was started to raise money for CMT related research.  Team CMT members are hoping to raise awareness and funds for this important research.

CMT 1a the most common type is cause by a duplication of a gene which causes an over production of a protein (PMP 22).  PMP 22 and myelin are made by cells known as Schwann cells.  Myelin is the insulation that surrounds the nerve fibers fibers or axons. The over production of PMP22 cause the myelin sheath around the never fiber to deteriorate.  Because of this the nerve impules do not transmit efficiently and the muscle tissue weakens and there is loss of sensation.

Money already raised as part of the STAR project is funding three major projects to study the gene and its response to possible drug treatments.  It is hoped these projects will lead to the development of a treatment for CMT within the next 3-5 years.

Team CMT is proud to be part of the effort to bring awareness of CMT and help raise funds for CMT research.  We began recruiting members in April and are now 34 members strong in 10 states and England. It is exciting to think how much more we will grow.  I never dreamed when laying out the design for the singlet this winter we would have 34 members.

Kevin is one of many runners we have on the team in the Milwaukee Area. Kevin lives in Franklin with his wife and children. In the winter he is a member of the National Ski Patrol at Crystal Ridge. He studied at University of Illinois at Urbana-Champaign. Kevin also loves to travel and recently took a trip to Peru that included the Inca Trail and Macu Pichu. We're proud to have someone like Kevin on Team CMT.



Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Summerfest Rock & Sole Half Marathon

Whose idea was it to do a half marathon on July 10th?  It seemed like a good idea back in March and I thought it would be a good way to celebrate birthday number 53. Besides it had to be a cool finisher medal since it was sponsored by Summerfest.  I knew going in it was gonna be hot.

It was in the mid 80's at the start and the heat index was over 90F later in the race. The course officials actually told all non ellite runners to walk when I got to the 11 mile mark. Seemed like a good idea. My brain is always up for walking when I should be running. But since the runners all around me ignored the running ban, I did too. I just wanted to finish and I was on pace to hit my goal time. Can't let teammate Cheryl Monnat finish too far ahead.

It was a great course. The first half was up and over the Hoan Bridge and onto the Lake Parkway. I drive it every day so it was a thrill to run this course. The view from the top is awesome and there was a great breeze. The smell over Jones Island was, well not so nice.

One glitch was there were only two water stops up on the Hoan Bridge. One was out of cups and I am only a middle of the pack runner. The 10K runners had not even come through. Volunteers poured water into our hands so we could drink. Other stops on the course were out of cups, water or gatorade.  I knew being a new event this migh happen, so I carried my own water in my camelbak. It looks geeky, but the fluid in vital when its so hot.

My friend Cheryl ran with me over the first half as the course. She took off as we headed north up Lincoln Memorial Drive. We turned at Kenwood and hit the bike path for a return to the Summerfest grounds.  Cheryl Monnat finished in 2:15 and Chris Wodke completed the course just 5 minutes behind at 2:20. Both good times on a hot course.  Gary Krukar has had his training limited by shin splints was just a bit behind me. Cheryl's time was good for 16th in her age divison and I was 30th out of the 70 runners that finished.

There were about 7000 runners in the two races. A 10K was also run  as part of this event on the first part of the half marathon course. It was tempting to bail off the course as the 10 K runners excited.  They were done and we in the half marathon were only at the half way point.

It must have been a first time half marathon for many of the runners. On my part of the course a majority of the particpants were walking.  Several water stops ran out of cups and some were out of gatorade.
Best to take the conservative approach on a hot and humid day. I saw one runner at about the 12 mile mark taken off the course by ambulance.   Anyone finishing the race on a day like today has done well even if walking part of the course. The race was closed at 10:30 due to the high heat and numbers of runners having problems. I finished at 10:20.

And that finisher medal......sadly not too impressive. Looks pretty ordinary. Perhaps I am a bit jaded by the awesome medals I got at Madison and Door County. Glad to have it though. It was a great way to finish off my birthday weekend.  Thanks for the Team CMT members that ran the event. You guys are the best!


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Advanced Half Marathon Training Plan

If you have a good base of mileage or are an experienced racer, you may want to try the advanced training program.

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Week 1	4 miles easy	Rest	6 miles steady	5 miles fartlek	Rest Day	5 miles easy	10 miles long run
Week 2	4 miles easy	Tempo: 3 * 7 mins (4 mins)	5 miles easy	Intervals: 4 * 1 mile (400m recovery)	Rest Day	5 miles easy	10 miles long run
Week 3	4 miles easy	Hills: 6 * 2 mins	5 miles steady	Intervals: 6 * 1k (400m)	Rest Day	5 miles steady	12 miles long run
Week 4	5 miles easy	Tempo: 2 * 10 mins (5 mins)	6 miles steady	6 miles easy	Rest Day	20 mins jog	10k race or 7 miles time trial
Week 5	5 miles steady	Tempo: 2 * 15 mins (5 mins)	7 miles steady	Hills: 6 * 2 mins	Rest Day	5 miles easy	13 miles long run
Week 6	5 miles easy	Tempo: 2 * 20 mins (5 mins)	7 miles steady	Intervals: 5 * 1 mile (400m)	Rest Day	5 miles easy	14 miles long run
Week 7	5 miles easy	Tempo: 20 mins (5 mins), 15 mins (4 mins), 10 mins	7 miles steady	Hills: 8 * 2 mins	Rest Day	5 miles easy	15 miles steady
Week 8	5 miles easy	Rest	7 miles steady	Intervals: 5 * 1k (400m)	Rest Day	20 mins jog	10k race or 7 miles time trial
Week 9	7 to 8 miles steady	Tempo: 3 * 10 mins (4 mins)	8 miles steady	Hills: 8 * 2 mins	Rest Day	5 miles easy	16 miles long run
Week 10	5 miles easy	Tempo: 20 mins (5 mins), 15 mins(4 mins), 10 mins	8 miles steady	Hills: 6 * 2 mins	Rest Day	6 miles steady	12 miles long run
Week 11	5 miles easy	7 miles: 1 mile easy, 5 miles race pace, 1 mile easy	5 miles easy	Tempo: 10 mins (4 mins), 10 mins (4 mins) 5 mins	Rest Day	6 miles steady	10 miles long run
Week 12	4 miles easy	5 miles: 1 mile easy, 3 miles race pace, 1 mile easy	Rest	6 miles steady	Rest Day	20 mins jog	Half Marathon Race

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Easy Runs
The pace is comfortable. You should be able to carry on a conversation with another runner. If you can’t run every day, substitute cross training for the easy days of running.

Rest
Runners want to get better and some are reluctant to take off days.  Your body needs to rest to recover and get stronger. It is an essential part of this workout program.

Speed Training

These are important and don’t miss them. These workouts make you a better, faster runner. This will improve your overall speed and ability to maintain that speed over longer distances.

Long Runs

Run the first portion at easy pace and the last portion at your goal pace.  This will help you to hold your goal pace when you are tired.