2011 Running - 1st Half - Running in the Heat

Running in the first half of 2011 has been amazing. I have not let up on training and have seen some satisfying results due to the training I have put in. I have run nine races to date in 2011 - seven half marathons, a 5K and a 10-miler with 5 PRs set. In both training and racing I have accumulated 710 total miles in 2011. Here are my finish times:


2011 Carmel Half Marathon Carmel, IN 1:34:10
2011 Downhill @ Dawn 1/2 Marathon Ridgecrest, NC 1:29:35 (PR)
2011 Geist Half Marathon Fishers, IN 1:34:13
2011 Pittsburgh Half Marathon Pittsburgh, PA 1:35:19
2011 Kentucky Derby MiniMarathon 1:29:57 (PR)
2011 IU Mini Marathon Bloomington, IN 1:34:43
2011 Papa John's 10 Miler 1:09:37 (PR)
2011 Berry Half Marathon Rome, GA 1:31:03 (PR)
2011 Anthem Fitness 5K 19:17 (PR)

Within the 710 miles of racing and training in 2011, I learned so much about the "do's and don'ts" of my personal training regimen, the importance of a R&R period, and using intelligence in hot weather, especially in the recent heat.
Many articles have been written about hydration and managing a run in high temperatures; however, you never really know how your body will react until you get out there and run in the heat. Here are some tips to promote your safety when the mercury in your thermometer reaches the top:

SET YOUR ALARM Sunrise is the coolest time of day, although it can also be the most humid. It will still be hot at sunset because the ground radiates accumulated heat. 
GO TECH-Y Technical fabrics wick away sweat. Keep sun out of your eyes with a visor, not a hat, which traps heat. 
DRINK UP Drink eight ounces of liquids before you head out and two to four sips of water every 15 minutes. 
SLOW DOWN Every five-degree rise in temperature above 60° F can slow your pace up to 20 to 30 seconds per mile. 
RUN IN WATER Substitute one weekly run with a pool-running session of the same duration. Use a flotation device and move your legs as if you were running on land. 
COOL OFF On very hot days, run for eight to 15 minutes, then hose yourself off or jump in a pool for three to five minutes. Repeat as necessary. 
WALK MORE If you run for three minutes and walk for one minute when it's 60° F, run for two minutes and walk for one at 70° F, and run and walk for one minute each at 80° F. Above 90° F? Just walk. 
Source: John, H. Heat Running Secrets. Runners World - Published 07/06/2007

Nathan Hydration Belt

NUUN Hydration Tablets

No matter the temperature, runners should listen to their body at all times, whether running in the heat or on an early morning stroll. If running in the blaring midday sun and you start feeling dizzy, slow down, get out of the sun or hydrate. Exhaustion and dehydration are some tricky conditions that must be managed with care. Wearing a hydration belt is extremely beneficial. Here is a great article on hydration:


Weighing in during the course of an event helps ensure you aren't gaining weight (a sign of overhydrating) or losing too much weight (dehydrating). Of course, we're not suggesting you train with a scale. But weighing yourself before and after runs is the best way to find out if you are taking in the right amount of fluids. That's the central point of the American College of Sports Medicine's new 2007 exercise and fluid replacement guidelines--which recommend a "custom fluid replacement program." To estimate your fluid needs, weigh yourself naked before and after a hard one-hour run. Convert the amount of weight lost to ounces to figure out your sweat rate per hour--so a loss of one pound means you sweated about 16 ounces of fluid. In this case, going forward, you would try to replenish fluids at a rate of about 16 ounces per hour.
If figuring out your sweat rate is too much work, the ACSM guidelines suggest drinking anywhere from about 14 to 27 ounces per hour, with the higher end of the range applying to "faster, heavier individuals competing in warm environments and the lower rates for the slower, lighter persons competing in cooler environments." When you're out for more than 30 minutes, choose sports drinks over water, since the carbs and electrolytes they contain help you stay energized and better hydrated during longer runs.


Source: John, H. The Weight of Water. Runners World - Published 07/06/2007

I love my fitness as much as anyone, but I can tell when I am at my limits and I need to back off. For this reason, I take my week to two week rest at the hottest time of the year, I do not race in the sumer months, I avoid monitoring my pace when training in risky temperatures and most importantly, I stop and rest mid-run, to avoid overheating. The point is to put stubbornness and think about safety first while running and in life.

HAPPY RUNNING!!!!!