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Take it Outside Planner: Running in the heat, World Ocean's Day, best flip-flops

WATER WORKERS: World Oceans Day cleanup

Officially recognized by the United Nations, World Oceans Day was June 8, but this weekend Keep Tampa Bay Beautiful is calling all kayakers, canoers, paddleboarders, boaters, divers and anyone else who wants to pitch in to spend Saturday morning cleaning up local waterways. There are several spots staked out along the Hillsborough River, including Tampa's Water Works Park, 1710 N Highland Ave., and Cotanchobee Fort Brooke Park, 601 Old Water St. From 9-11 a.m. Saturday, volunteers will aim to make the waterways trash-free. Register online, sign waiver forms and download the Marine Debris Tracker app at keeptampabaybeautiful.org. But you can pick any one of your favorite beaches to clean up and join in this weekend's worldwide effort. Post the trash or treasure found with #trashortreasure and #cleanyourbeach.

HOT STREAK: Running in the heat

Just as our temperatures are starting to soar, we have some fun runs coming up. Take a few tips from the pros and try to be out the door for your training runs by 6 or 7 a.m., or you're in for a miserable run. Deliberately run your first mile at a slower pace to extend the amount of time you can run without overheating. Wear sunscreen, a hat and hydrate before, during and after a run. Big picture: You will do better when the temperature drops. A University of Oregon study tracked the performance of high-level cyclists, one in 100-degree heat, and another group in a much more comfortable 55-degree room. It found that not only did the sweatiest cyclists see a significant improvement, but the hot training also helped them to function better in cooler environments later. Need more inspiration? Check out these fun runs coming up:

• June 18 brings Moon Over Croom so you can experience the Croom Trails at Withlacoochee State Forest north of Brooksville by running in the dark. The main day run trail is a well-marked 7-mile loop, and glow sticks will mark the course for runs of 7, 14 and 21 miles. Headlamps are required. Registration is $40-$70 at tamparaces.com. The race starts at 6 p.m. at the Tucker Hill Fire Tower, 26416 Croom Road, Brooksville. (813) 232-5200.

• For nontraditionalists, there's the Tampa Beer Run, a 5K run at Tampa's Al Lopez Park, with a sample of craft beer every three-quarters of a mile and an after-party. Instead of a medal, you get a 16-ounce Tampa Beer Run glass for this 21-and-older race. It starts at 10 a.m. June 18 at Al Lopez Park, 4810 N Himes Ave., Tampa. $45. (859) 620-2862. active.com.

• The Sunsets at Sand Key Park 5K, formerly known as the Sunsets at Pier 60 5K, was moved for easier parking to the lovely beach park overlooking Clearwater Pass. There are two more runs in the series, July 1 and July 15, and they also include a free family fun run starting at 6:45 p.m., with the 5K at 7 p.m. $15-$20. Sand Key Park, 1060 Gulf Blvd., Clearwater. sandkey5k.racehawk.com.

GET A GRIP:Nonslip flip-flops

Cheap flip-flops may be fine for the gym shower, but you will learn the hard way that those $5 rubber slip-n-slides are no bargain when you wipe out on a wet boat deck this summer. It's time to upgrade your flip-flop game with shoes that keep you cool but with skid-resistant soles to keep you upright. Many a fisherman swears by Aftco's Beachcomber, above, ($44-$50), which made Sport Fishing magazine's list of best fishing footwear. And Sperry's Top-Sider Baitfish Sandal ($27-$40) is a classic, lightweight thong sandal that won't slip. Look for words like nonmarking, boat deck approved and skid-resistant rubber outsoles to find a functional fishing sandal. For women, the OluKai Ohana ($35-$65) won the Editors' Choice award by OutdoorGearLab's testers. The ultra comfortable sandals with arch support and a classic look also have great traction. The Reef Women's Fanning ($35-$58) was designed by pro surfer Mick Fanning, winning a top pick for spring break with an integrated bottle opener in the sole.

Take it Outside Planner: Running in the heat, World Ocean's Day, best flip-flops 06/08/16 [Last modified: Wednesday, June 8, 2016 10:56am]
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