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While layering styling products can keep frizz out when humidity strikes, your hair is unique and may not need quite as many products as someone else. Try a few and see what works best!  For example, if you have thin hair you curled with a curling iron, you may only need a little serum and a spray of hairspray. For thick, kinky, tight curls, you may find using mousse, serum, gel, and hairspray all together keeps your curls in humidity. Purchase silking serum hair products that are marketed to prevent humidity. You can also use shea butter, coconut oil, or castor oil. Squeeze or pour a dollop of product into your hands, and work the product through your hair, specifically on your ends.  All of these product options block out extra moisture because of their oily consistency. You can also use these products to touch up any spots throughout your day. Apply serum for both naturally curly hair and curls created with a curling iron. You can apply the serum when your hair is wet, partially dry, or dry. Hair gel can be your best friend if you have curly hair. Add a layer of gel to either wet or dry hair to give your hair a thorough and strong hold. Squeeze a heaping amount of gel into your hands so both hands are evenly covered. Run your hands through your hair, evenly applying the gel all over. You can also scrunch your hair for added hold.  As gel dries, it defends against moisture, so it is great to use on humid days. Gels with olive oil, flax seed, and aloe vera tend to work well with curly hair. If you are using a curling iron, you don’t need to use gel. However, you can run some gel through your hair after you curl it for a little hold. Make sure your gel is not water-based. Use an anti-frizz hairspray to hold your curls in place. This layer is essentially your hair’s “rain jacket” against the humidity. Spray an even layer over all of your hair--the top, ends, and the inside layers. It is helpful to carry a small bottle of hairspray with you, in case you need extra hold throughout the day.

summary: Experiment with using different products based on your hair type. Apply a humidity-preventing serum to seal out any potential moisture. Saturate your hair with a curl-holding gel. Spray your hair all over with hairspray as a last layer of defense.


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Tapering is when you ease off your workouts before the race, allowing your muscles plenty of time to recover. Make your runs shorter and slower, and switch to other activities you do regularly like biking or swimming (nothing new) 2-3 days before the race to rest your running-specific muscles. Resist the urge to train hard at the last minute -- it will make you less effective when race day arrives  It takes upwards of 6 weeks for you body to benefit from hard training, so a hard workout two days before the race won't help you. Marathon runners often begin tapering 3-4 weeks before a race, lowering their training mileage by 10 miles each week.  Either rest completely or take it very slow the day before the race. Your body needs the right fuel to be effective, and eating junk food even 2-3 days before the race can make you feel sluggish. Avoid rich and fatty foods like donuts or bacon at least three days before race time and try to eat more carbohydrates (pasta, bread, etc) to prepare. Your body has the ability to store almost 2,000 calories in carbohydrates, and you'll need them to run effectively.   Day 1: Eat lots of complex carbs -- starchy foods like whole wheat pasta and bread, oatmeal, and quinoa. This allows your body to digest fully a few days in advance.  Day 2: Begin switching to simple carbs like fruits, pasta, and white bread. Cut any junk food from your diet now.  Day 3: Keep eating simple carbohydrates, like a big plate of pasta with marinara sauce. Try to eat your last big meal 12-15 hours before the race.  Try this diet out a few days before a training day to see how your body feels with different foods. Resting gives your muscles energy to move longer and faster. Try to get a normal night's sleep -- you don't want to sleep for 12 hours and wake up feeling sluggish. The importance of hydration cannot be stressed enough, not only for performance but for your health and safety. You should be drinking 4-8 ounces of water every hour at least two days before the race, along with foods rich in electrolytes (bananas and pretzels are great). A few hours before the race, drink 16oz of water to prepare. Do not "over drink" by chugging right before the race -- your body won't have time to absorb it and you will feel bloated. You want food that will pass through your body quickly but still provide you energy. Toast with jam or peanut butter, oatmeal with some fruit, or granola and yogurt will all provide you lasting energy without weighing you down. Try to eat 2-3 hours before the race. Your body will raise it's temperature by 10-15 degrees, so dress as if the weather is 10-15 degrees warmer. Overdressing can lead to heat exhaustion and dehydration from over-sweating. Some studies have shown the the classic "stretch and hold" warm-up, when done alone, can actually decrease performance. You should mix light stretching with a "dynamic stretch," which is a small exercise meant to get your blood flowing and your muscles loose.  Jog lightly for 10-15 minutes, gradually increasing pace. Lightly stretch each muscle, holding for no more than 10 seconds each. Slowly jog for another 10 minutes. Mix in 3-5 lunges, squats, skips, and jumps to warm up specific muscles.

summary: Taper your exercise schedule a week before the race. Monitor your diet at least three days before the race. Sleep at least 8 hours the night before the race. Hydrate, hydrate, hydrate. Eat a simple, low-fiber breakfast the day of the race. Dress lightly. Warm-up properly with a dynamic workout.


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While any glass bottle can be turned into a water bong, some bottles are better than others. Bottles with a long neck and a wide base work best. Getting a clean, perfectly sized hole for the stem is easiest with a bottle that has little curve on the upper slope where the base connects into the stem. You'll need a 3/4" diamond drill bit to drill through the glass. Despite having the word "diamond" in the name, these usually only run for about eight to twelve dollars. You might have to order the bit online so make sure you don't leave this step for last. You'll want a 14mm glass bowl and downstem. Choosing the proper length for your downstem is important. Measure the distance from the upper curve of the body of your bottle to the opposite side of the base. Acquire a downstem approximately the same length, and definitely no longer.  Glass downstems and bowls can be found at local head shops or ordered online. You'll need a rubber grommet with the following measurements: an outside diameter of 31/32", an inner diameter of 1/2", and a 3/4" groove. These can be found at supply stores like Home Depot, or can be found online.
summary: Pick your bottle. Get the proper drill bit. Acquire a downstem, bowl, and grommet.