Friday, July 9, 2010

Hot in the City

Hot enough fer ya?

Yikes. We have been going through a hell of a heat wave here in Eastern Ontario with daily temps reaching the mid-30C and the high humidity making it feel like 40+C.

I’ve heard a number of people complain out this crazy weather to me and asking how it’s possible to run in it. While it’s very easy to get discouraged about it and want to just not bother, the best thing that you can do is accept it and treat it as an opportunity to benefit from a different type of training affect and try to acclimatize yourself to it.

With running, it’s always going to be a challenge dealing with the heat, so now is a great chance to get a bit of training in that will help for the next hot weather race. I can’t help but think that all of the folks who were spending time doing heat acclimatization in a sauna for their buildup for Western States 100 miler, would have much preferred to run in these type of conditions that we currently have.

While I do see the huge benefit to heat training, here are a few of the things that I have found that have helped…
  • Modify the length of your training runs. Make sure to get out there for your daily regular runs, but it’s ok to cut back the volume a little.

  • Modify the intensity of your runs. Whether it’s an easy run or a hard session, you may find that your pace per km may need to be cut back by up to 30secs or more per km compared to normal. Accept this and don’t overextend in these conditions.

  • Leave the Garmin at home. No need to try to get X kms at X pace in during a heat wave. Just another reason why I am a big believer in the benefits of running by time and not distance.

  • Stay on top of hydration before, during and after your training. Sounds simple, but can be overlooked.

  • Don’t forget your electrolytes. You are sweating more in training and just daily living as well.

  • Run with handheld bottles for all runs, even short runs. I tend to use a waistbelt hydration system more in races as I find it a little more comfortable, but there are times when if your stomach isn’t feeling so well in a race that handhelds will be more comfortable. This is a great opportunity to get used to them. You certainly don’t need to have two handheld bottles of water with you during every run, but it’s great training to get used to it and also nice to cool down a little if needed.

  • If you are running longer, do smaller loops with cutoff options or options to replenish with more water along the way.

Our bodies really are amazing machines and I have found in the past week that even on some of the hottest days that we’ve had, that I’m already finding it much easier to tolerate the heat. There’s just nothing quite like the feeling of turning a potential negative into a positive training experience. Though I have to say that I am looking forward to the upcoming break in the weather and some cooler days ahead.

21 comments:

  1. Good advice, bad auto-play video! :)

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  2. I know. But Billy Idol used to be okay before he got popular and started putting out radio music.

    Besides, I could have played this instead ;) ....

    http://www.youtube.com/watch?v=wePMYM4av6Q

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  3. 'Hot Dog Hot Dog Hot Diggity Dog' is a GREAT song!

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  4. This is a good one - Summer Running - until it goes haywire at 2:26 for a bit.

    http://www.youtube.com/watch?v=dkW4IwajHDQ

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  5. Forgot about that CD. Some interesting stuff on it like the bazzillionith cover of 'Plastic Jesus'...though not as good as the Levellers version.

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  6. OK you two I think the heat is getting to both of you :)Actually I thought it was a good choice Derrick...sorry Sara. Here I thought it was hot enough this am walking the dog a big 27 degrees here today...got me thinking about running Arrowhead 135. Enjoy running:) stay cool. Good Badwater traing.

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  7. so it is wrong then that I was polishing up my Dions last night?

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  8. Sue,
    The heat is one thing, but the humidity is the kicker here. Seems like it's cooling down though.

    David,
    Maybe not...always seems like there's better snow in the Gat's then here ;)

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  9. Heat, humidity...and don't forget the smog!

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  10. Oh yes, can't forget the Toronto smog...sorry JD.

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  11. Put some ice in those water bottles... according to this study, drinking ice cold liquids before and during hot-weather workouts improves performance and endurance (over hydrating with warm liquids):

    http://journals.lww.com/acsm-msse/Abstract/2008/09000/Cold_Drink_Ingestion_Improves_Exercise_Endurance.12.aspx

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  12. Hey Matt,

    Good point. Thanks for the link. The only problem is that with the heat we've had, we might be able to get a mile in before the cubes are gone. But definitely a good call for pre-run and for a hydration pack for longer runs.

    Have you guys done your Frontenac Perimeter run yet??

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  13. We unfortunately had to call off the Frontenac run due to timing. We ended up doing a much shorter run at Algonquin that we squeezed into the plans with the family - but nothing as great as the Perimeter would have been. Next time...

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  14. Ah, too bad you couldn't swing it this time, but Frontenac will always be there, and Algonquin is certainly a nice alternative.

    Let me know next time you're in the area and thinking of a Frontenac run.

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  15. Well, I took advantage of this training "opportunity" to the fullest ... even in the Toronto smog. I just wish I had a river in the back yard. Damn, laying down in the river after CVS last Saturday was pure bliss even if my race was hell.

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  16. You certainly did JD...sounded like it was a toss up over which was better at the Creemore race...the river or the cold beer :)

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  17. the race in tennessee a few weeks ago was actually warmer than here - almost 100 every day. and i agree derrick, you can get used to it after a couple of days! just make sure to follow each run with some ice cream . . . (big smile)

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  18. Congrats Kendra. I somehow missed your report and just read it. Sounded amazing...other than the heat.

    As you say, ice cream makes it all worthwhile, and in the words of Don Kardong...
    "Without ice cream there would be chaos and darkness".

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  19. well i don't drink beer, so i have to get my carbs somehow !!
    thanks derrick - you would have loved tenn - trails were beautiful !

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  20. The hot and humid weather makes us change it up. Great tips for anyone not used to running In it.

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  21. Until recently, it has been hot/humid in Minnesota too. Due to my schedule I usually hit the road around 11am, not the coolest part of the day. However, the benefit is that training in the heat prepares my body for July/August races.

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