My coach, Alexa Dickerson, knows all about heat acclimation training and running through the hottest weather. She's running Badwater for the second time this year (that's 135 miles.... through Death Valley.... in JULY if you are out of the loop) and she's also completed the Brazil 135. So I started following her lead last year even before she was my coach officially. Here's what I've learned following her adventures and those of other extreme athletes.
Hydrate, hydrate, hydrate. Everyone knows that being dehydrated increases your body temperature and your risk of heat-related problems. It also reduces your performance so you work harder for the same results. I regularly drink about 2 oz per mile but on hot days that average can exceed 4 oz per mile. However, there's more to it than just good old H2O....
Get salty. Sweat isn't just water. It's salt, potassium, magnesium, and other minerals that are necessary for all sorts of functions in your body. So if you only replace sweat loss with water you could end up dangerously out of balance or with hyponatremia. Experiment with salty foods like chips or pretzels and even supplements like S! caps. Once you learn what you need in different temperatures and environments you can anticipate your bodies needs and avoid potential issues.
Free your inner tortoise. Slow down and work smarter, not harder. Walking uphill may cost you time but cutting your run short or ending up in the hospital will derail all your hard work. Take walk breaks and slow down by 2 minutes (or more) per mile on longer runs. Try to stay in the shade when possible even if it means you look like a drunk swerving from one side of the trail to the other.
Work up to it. You may be scheduled for a 10 mile run but if it's the hottest run so far this year cutting it short may be necessary. Doubles are another option. Run 5 miles in the heat and 5 miles indoors or in the early morning/late evening. Just like when you started running for the first time, there's a way to work up to running in the heat.
Immerse yourself in heat. This is something I got from Alexa's training last year. She gave up air conditioning in her home and car and just let her body learn to deal with the rising temperatures all summer long. I decided to try it and I found that it worked. My sweat rate lessened and I lost fewer electrolytes. My body had become more efficient at staying cool and running on 100*+ pavement no longer felt quite so awful. On the really unbearable days I pack up the kids and head to the pool but the AC is always the last resort. If you're really into heat acclimation then you can go full on Badwater-style and train in a sauna.
Go bare. No, don't run naked. Just keep your head uncovered. Heat rises so allowing your body heat to escape through the top will help you stay cool. The only reason to cover your head would be if you have a bandana or hat that can regularly be refilled with ice or dipped in cold water. Anything dry will just hold sweat, and heat, against your head.
Travel light. Carry everything you need in the lightest form possible. Powders rather than pre-mixed drink solutions, a small flashlight, an iPod nano instead of a larger one, etc. This also goes for clothing. White or light colored technical fabric works best.
Dirty Deeds Done Mud Deep
Showing posts with label heat. Show all posts
Showing posts with label heat. Show all posts
Tuesday, July 9, 2013
Saturday, May 25, 2013
Hotter Than Hades
My plans for the Cleveland Marathon were vague at best. My friend and teammate, Lara, had invited me to room with her if I signed up. I never turn down a cheap marathon so I registered that very day with the blessing from my coach so long as I ran it as a training run.
The weeks leading up to the marathon were hectic. My job usually slows down during the summer but this year there's been no breaks. On top of that the weather has been swinging wildly, from snow and overnight freezes to baking 90* days with high humidity. Between work and the weird weather I didn't run much at all before the marathon. If I was smart I probably would have stayed home but I doubt there's much question at this point on my subjective intelligence where running is concerned.
On Saturday, I drove out to Cleveland and arrived at the expo right around 2:30PM. I knew Lara was arriving around the same time so I texted her. The reply came quickly and it happened that she was outside the expo with some other friends of ours, Bob and Jenny. I found them and we all chatted a bit before Lara and I headed back to our hotel room.
Saturday night was relaxing. Lara and I chatted, went to dinner at the Denny's next door, and then read quietly until lights out. I slept well after about an hour of tossing and turning and woke up ready to run. I had some small hope that I might accidentally PR because of the training effect of North Coast 24 Hour and my week of complete rest. The forecast called for 74* and slightly overcast so I wasn't too worried about the weather either.
I dressed in my INKnBURN denim shorts, my Altra singlet, and Altra Zero Drop Torins. I threw on an old long sleeve race shirt as a throw-away. We walked out to my Jeep and found that the temperature was already warm. By the time we drove into town, found breakfast, and parked I was no longer in need of long sleeve. I left it in my car and we walked to the starting line.
The Cleveland Marathon starts at the stadium which is great because there are a million INDOOR bathrooms which all have running water and no lines. There's also plenty of seating and places to plop down and rest, stretch, and wait. I wandered out to the starting line about 15 minutes before start time and lined up with the 10:07 per mile pace group. There was a father with a young son, probably about 9-10 years old, right next to me running the half. It raised my spirits a bit to see them chatting casually about pace and fueling. I wish more kids were into running!
Right before the starting horn there were some fireworks. I don't know who thought that was a good idea after the Boston bombings. A lot of runners jumped and a few let out shrieks. Once we realized it was just fireworks everyone calmed down in time for the national anthem but I'm sure it really messed up the concentration of some of the runners. The least they could have done was warn us!
The horn sounded and we were off. I popped in my headphones immediately. I just didn't feel like socializing. The first mile or two I was forced to walk or slow down often as I ran into walls of people who must have lined up too close to the front. I didn't mind too much as I wanted to go out slow and speed up later. I did end up adding about a quarter mile in this first section from swerving around people, however.
After 5-6 miles I realized I just wasn't hitting my paces and began to give up on a PR. I figured I could probably get in the 4:40's anyway so I kept pushing forward. And then the clouds parted and the sun shone down and the pavement began to take on the shimmering effects of a mirage....
By the half I was overly hot, had almost completely emptied my handheld water bottle, and just didn't care about time anymore despite being on track for a 4:40 or better. I walked a water stop to refill my handheld and drink a few cups of Powerade and cool water. I took a couple Shot Bloks (margarita flavor, YUM!) and wondered how Lara was making out somewhere way ahead of me.
At mile 15 or so I ran into a moving party celebrating Jim Tucker's 100th marathon. I decided travelling with them trumped continuing on my own so I jumped in and introduced myself. I met George and Robin who own Front Runner in Columbus, OH and a slew of other runners who were 'crewing' Jim by carrying signs, balloons, and gels. We kept running until around mile 16 and then we slowed to a fast walk. I didn't mind as I was enjoying the stories and lessons to be learned from such an experienced group.
As we walked I watched ambulances fly up and down the course loading heat exhausted runners into their doors and rushing off to the med tent or hospital. A woman joined us around mile 20 and she walked with us for quite some time. Around mile 24 she suddenly wobbled and looked quite ill. I quickly offered her my remaining water but it wasn't enough. Jim's amazing crew escorted her to a bus shelter on the side of the road and then ran ahead to the water stop to get help and water/Powerade. They then stayed with her until help arrived before running to catch up to Jim again. What an amazing group Jim's crew is!
As we neared the finish I didn't want to end up in Jim's pictures. It didn't seem right to have him look back at his 100th marathon finish photos and wonder who the random chick in jean shorts was so I sprinted ahead. I finished in 5:49:48, a personal worst, and about 30 seconds ahead of Jim. I got to hear the announcer cheer Jim in and tell the crowd about his accomplishment. Then I rushed forward to hug Jim and all of his crew. I enjoyed meeting them all so much and they really saved what could have been an awful day for me. I never thought I would have so much fun running my slowest marathon ever.
After I crossed the line I found Lara at the bag check and then we began the long walk back to our parking garage. We happened upon the woman who had dropped from Jim's group at mile 24 and I found out she had finished after taking some time to recover on the side of the road! We hugged and she thanked me for helping her when she needed it. I felt really good about her finish because I had been distraught at the thought of her being forced to drop at 24 miles. I'm so glad she pushed through and finished without any lasting effects.
As for Lara and I, we went back to the hotel where I quickly packed and left for home. I was saddened that we couldn't spend more time together but I had finished so late that it would already be dinner time before I could get home and I had to work first thing Monday morning. We hugged goodbye and I made an uneventful trip home.
Minus some sunburn and a sore left hip I had no ill effects from my 7th marathon. As disappointing as my time was, I still had a great day and made a lot of new friends. I am also grateful that I didn't end up in the med tent. The news reported that over 200 people were treated for heat related illness on site and over 20 more were taken to the hospital. Conditions being what they were I'm just glad I finished upright and healthy.
And sorry for the lack of pictures but I really can't justify buying my race photos for a personal worst time where I walked most of the last half and looked like a broiled lobster to boot! ;)
The weeks leading up to the marathon were hectic. My job usually slows down during the summer but this year there's been no breaks. On top of that the weather has been swinging wildly, from snow and overnight freezes to baking 90* days with high humidity. Between work and the weird weather I didn't run much at all before the marathon. If I was smart I probably would have stayed home but I doubt there's much question at this point on my subjective intelligence where running is concerned.
On Saturday, I drove out to Cleveland and arrived at the expo right around 2:30PM. I knew Lara was arriving around the same time so I texted her. The reply came quickly and it happened that she was outside the expo with some other friends of ours, Bob and Jenny. I found them and we all chatted a bit before Lara and I headed back to our hotel room.
Saturday night was relaxing. Lara and I chatted, went to dinner at the Denny's next door, and then read quietly until lights out. I slept well after about an hour of tossing and turning and woke up ready to run. I had some small hope that I might accidentally PR because of the training effect of North Coast 24 Hour and my week of complete rest. The forecast called for 74* and slightly overcast so I wasn't too worried about the weather either.
I dressed in my INKnBURN denim shorts, my Altra singlet, and Altra Zero Drop Torins. I threw on an old long sleeve race shirt as a throw-away. We walked out to my Jeep and found that the temperature was already warm. By the time we drove into town, found breakfast, and parked I was no longer in need of long sleeve. I left it in my car and we walked to the starting line.
The Cleveland Marathon starts at the stadium which is great because there are a million INDOOR bathrooms which all have running water and no lines. There's also plenty of seating and places to plop down and rest, stretch, and wait. I wandered out to the starting line about 15 minutes before start time and lined up with the 10:07 per mile pace group. There was a father with a young son, probably about 9-10 years old, right next to me running the half. It raised my spirits a bit to see them chatting casually about pace and fueling. I wish more kids were into running!
Right before the starting horn there were some fireworks. I don't know who thought that was a good idea after the Boston bombings. A lot of runners jumped and a few let out shrieks. Once we realized it was just fireworks everyone calmed down in time for the national anthem but I'm sure it really messed up the concentration of some of the runners. The least they could have done was warn us!
The horn sounded and we were off. I popped in my headphones immediately. I just didn't feel like socializing. The first mile or two I was forced to walk or slow down often as I ran into walls of people who must have lined up too close to the front. I didn't mind too much as I wanted to go out slow and speed up later. I did end up adding about a quarter mile in this first section from swerving around people, however.
After 5-6 miles I realized I just wasn't hitting my paces and began to give up on a PR. I figured I could probably get in the 4:40's anyway so I kept pushing forward. And then the clouds parted and the sun shone down and the pavement began to take on the shimmering effects of a mirage....
By the half I was overly hot, had almost completely emptied my handheld water bottle, and just didn't care about time anymore despite being on track for a 4:40 or better. I walked a water stop to refill my handheld and drink a few cups of Powerade and cool water. I took a couple Shot Bloks (margarita flavor, YUM!) and wondered how Lara was making out somewhere way ahead of me.
At mile 15 or so I ran into a moving party celebrating Jim Tucker's 100th marathon. I decided travelling with them trumped continuing on my own so I jumped in and introduced myself. I met George and Robin who own Front Runner in Columbus, OH and a slew of other runners who were 'crewing' Jim by carrying signs, balloons, and gels. We kept running until around mile 16 and then we slowed to a fast walk. I didn't mind as I was enjoying the stories and lessons to be learned from such an experienced group.
As we walked I watched ambulances fly up and down the course loading heat exhausted runners into their doors and rushing off to the med tent or hospital. A woman joined us around mile 20 and she walked with us for quite some time. Around mile 24 she suddenly wobbled and looked quite ill. I quickly offered her my remaining water but it wasn't enough. Jim's amazing crew escorted her to a bus shelter on the side of the road and then ran ahead to the water stop to get help and water/Powerade. They then stayed with her until help arrived before running to catch up to Jim again. What an amazing group Jim's crew is!
As we neared the finish I didn't want to end up in Jim's pictures. It didn't seem right to have him look back at his 100th marathon finish photos and wonder who the random chick in jean shorts was so I sprinted ahead. I finished in 5:49:48, a personal worst, and about 30 seconds ahead of Jim. I got to hear the announcer cheer Jim in and tell the crowd about his accomplishment. Then I rushed forward to hug Jim and all of his crew. I enjoyed meeting them all so much and they really saved what could have been an awful day for me. I never thought I would have so much fun running my slowest marathon ever.
After I crossed the line I found Lara at the bag check and then we began the long walk back to our parking garage. We happened upon the woman who had dropped from Jim's group at mile 24 and I found out she had finished after taking some time to recover on the side of the road! We hugged and she thanked me for helping her when she needed it. I felt really good about her finish because I had been distraught at the thought of her being forced to drop at 24 miles. I'm so glad she pushed through and finished without any lasting effects.
As for Lara and I, we went back to the hotel where I quickly packed and left for home. I was saddened that we couldn't spend more time together but I had finished so late that it would already be dinner time before I could get home and I had to work first thing Monday morning. We hugged goodbye and I made an uneventful trip home.
Minus some sunburn and a sore left hip I had no ill effects from my 7th marathon. As disappointing as my time was, I still had a great day and made a lot of new friends. I am also grateful that I didn't end up in the med tent. The news reported that over 200 people were treated for heat related illness on site and over 20 more were taken to the hospital. Conditions being what they were I'm just glad I finished upright and healthy.
And sorry for the lack of pictures but I really can't justify buying my race photos for a personal worst time where I walked most of the last half and looked like a broiled lobster to boot! ;)
Friday, July 13, 2012
Rest Days are Stressful
Today is my scheduled rest day and I'm finding it stressful. Does this happen to anyone else? I'm pretty sure I'm not the only one! I've been trying to enjoy the extra time by going out to lunch with a coworker and thinking about the reading, blogging, cleaning, and stalking I can get done tonight. (Hello! Hardrock 100 AND CrossFit Games in the same weekend?!)
I'm feeling really good about my training up to this point. I even woke up at 4:30 in the morning on Wednesday to run my scheduled 7 miles before work. What I found odd was that it wasn't really a relief to have it done and out of the way. I didn't feel like I had run (brain wasn't awake yet I guess?) and I kept looking forward to the stress relief of an after work run. I'd start to get excited and then remember I had already run. I guess I'll have to deal with it though because I don't see any other way to fit midweek long runs in now that they'll be 8+ miles.
Yesterday was another easy 3 miler. I stopped at the park on my way home from work and ran a paved course of rolling hills. It was great except for the lack of shade in the blazing sun. I was dripping by the time I finished with 3.2 miles. None of that creepy glistening stuff here!
I'm feeling really good about my training up to this point. I even woke up at 4:30 in the morning on Wednesday to run my scheduled 7 miles before work. What I found odd was that it wasn't really a relief to have it done and out of the way. I didn't feel like I had run (brain wasn't awake yet I guess?) and I kept looking forward to the stress relief of an after work run. I'd start to get excited and then remember I had already run. I guess I'll have to deal with it though because I don't see any other way to fit midweek long runs in now that they'll be 8+ miles.
Yesterday was another easy 3 miler. I stopped at the park on my way home from work and ran a paved course of rolling hills. It was great except for the lack of shade in the blazing sun. I was dripping by the time I finished with 3.2 miles. None of that creepy glistening stuff here!
Seriously hot. Look how red my face is!
I was a little peeved when I got home and found that my Team Aquaphor gear had already arrived! It wasn't scheduled to show up until Friday or else I would have waited to take it for a test drive run. I made due with just trying it on for now. I love the way it all fits and I especially love the colors! I feel so patriotic. Perfect for an Olympic year!
Not that I could ever pass for an Olympian!
So for now I'm going to entertain myself with cleaning my fish tank and maybe doing some actual work while I dream about racing in my uniform tomorrow! Hopefully I'll end up with some hardware to make my team proud!
What's on your schedule this weekend?
Friday, July 6, 2012
It's Getting Hot in Here!
Workouts:
Thursday: 3.5 miles/37:58
Today: rest day!
In case you haven't noticed it's HOT! I'm sure we're all sick of the car dash temperature readings on FaceBook and the complaints on Twitter. We're all suffering but some of us are choosing to do it more so than others.
Badwater Ultramarathon is in TEN days! And one of my personal heros, Alexa Dickerson, is running it. Alexa and her boyfriend, Mark, are going to run 135 miles through Death Valley in JULY! What is wrong with them? I don't know but I want some of that Koolaid! Alexa's journey has led me to embrace the challenge this early heat wave has presented. I've given up air conditioning in my car and stopped wearing shorts and skirts for the most part. It hasn't been easy but I think my fastest 5k in recent history proves it's working! So a huge shout out to Alexa for making me WANT to suffer!
Another inspiring runner, and just as crazy in my book, is Dorothy Beal. She is running DOUBLES, sometimes with a triple stroller, in her search for a marathon PR. She's a total rockstar! Mom to 3 and a low 3's marathoner who runs for Saucony and is also a fellow FitFluential ambassador. I'm not quite sure where she finds the time or energy to keep up with it all but I want to be like her when my marathon experience grows up! Watch her video for the Find Your Strong Project and you'll understand.
So check out both these awesome women and then vote for Dorothy to be on the cover of Women's Running magazine here. I'll feel super cool to 'know' a celebrity when she wins! You can vote once a day and the voting continues into August so show her some love!
And then, you know, go run or something!
Thursday: 3.5 miles/37:58
Today: rest day!
In case you haven't noticed it's HOT! I'm sure we're all sick of the car dash temperature readings on FaceBook and the complaints on Twitter. We're all suffering but some of us are choosing to do it more so than others.
Badwater Ultramarathon is in TEN days! And one of my personal heros, Alexa Dickerson, is running it. Alexa and her boyfriend, Mark, are going to run 135 miles through Death Valley in JULY! What is wrong with them? I don't know but I want some of that Koolaid! Alexa's journey has led me to embrace the challenge this early heat wave has presented. I've given up air conditioning in my car and stopped wearing shorts and skirts for the most part. It hasn't been easy but I think my fastest 5k in recent history proves it's working! So a huge shout out to Alexa for making me WANT to suffer!
Dr. Seuss says it best!
Another inspiring runner, and just as crazy in my book, is Dorothy Beal. She is running DOUBLES, sometimes with a triple stroller, in her search for a marathon PR. She's a total rockstar! Mom to 3 and a low 3's marathoner who runs for Saucony and is also a fellow FitFluential ambassador. I'm not quite sure where she finds the time or energy to keep up with it all but I want to be like her when my marathon experience grows up! Watch her video for the Find Your Strong Project and you'll understand.
So check out both these awesome women and then vote for Dorothy to be on the cover of Women's Running magazine here. I'll feel super cool to 'know' a celebrity when she wins! You can vote once a day and the voting continues into August so show her some love!
And then, you know, go run or something!
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