Email #6 from Coach Don

HEAT: Ok, it has been hot. And humid. What can you do? I don't like to send you real long messages, but at the end of this message there is a write up on coping with the heat.

4th of July: Remember, this weekend we are dressing up for the 4th of July. Dress up in your best red, white and blue.

Time Change: With the hot weather upon us, starting next week, we will start 30 minutes earlier. The 7:00 groups will start at 6:30 and the 7:30 groups will start at 7:00. We will keep these new times until after Labor Day.
Note: The Rocky Mount Team will run at 7:00 this weekend, and discuss running earlier in the summer weeks

Hill Workouts: Hill workouts will start on July 13. These are a more difficult workout that substitutes for one of your shorter weekly runs. More details will follow in next week's message. See you this weekend...

Hot Weather Running:

Summer is here! The bulk of our training program will be during the warm part of the year, so we though it would be a good time to review some considerations and concessions associated with training in the heat. Here goes:

Heat and Performance. The ideal running temperature is between 40 and 60 degrees! During the summer, our body has to work overtime while running to keep the body cool while supplying oxygen and fuel to the working muscles. A rough formula is that you will slow one second/mile for each one-degree increase in temperature over 60 degrees. High humidity and direct sunlight will add to the slowdown. ADJUST ACCORDINGLY. If you run the same routes and courses week-to-week, don’t race yourself or the clock! Take into account the conditions of the day.

Dehydration. When body fluid is lost through sweating and not replaced, you dehydrate. When dehydrated, body cells work inefficiently, sweating decreases, heart rate and body temperature increase, and less blood is available to circulate oxygen and glucose through the body.

DRINK, DRINK, DRINK! Drink water before, during, and after running, as well as throughout the day. Sports drinks work great, but stick to water during the day to stay away from unnecessary calories! The American College of Sports Medicine recommends drinking 16-18 oz. of fluid two hours before exercise. If you don’t urinate within an hour, drink another eight oz. Then, drink 8-16 oz. five-fifteen minutes prior to your run. During your run, drink every 5-10 minutes(you should consume 6-12 oz. every 15-20 minutes). Don’t wait until you’re thirsty! For those of you carrying a water bottle, it should be empty 45 minutes into your run. After your run, start drinking immediately to help replace lost fluids and bring down your body temperature. Aim for at least 16 oz. for every 30 minutes of running. See our prior handout on hydration for more information.

Humidity. We get our fair share of high humidity in Richmond. Under very humid conditions, little sweat can evaporate since the air is already saturated, and it becomes difficult for the body to lose heat. Your sweat provides less of a cooling effect.

We have attached a common heat index chart. Be aware of how humidity increases the apparent temperature; check out the local weather report! Let this information be a guide to determine what you wear, how far you run and at what pace. (NOT ATTACHED FOR EMAIL)

Heat Related Illness. High temperatures, humidity and direct sunlight in combination with heat generated by the exercising body can lead to heat stress, which can lead to heat related illness. The earliest warning signs of heat stress are fatigue, anxiety, irritability, dizziness, or visual impairment. If you recognize and respond to these symptoms, you can avoid serious problems. LISTEN TO YOUR BODY! Stop running or slow to a walk and drink lots of fluids. Get out of the sun and cool off.

O.K., it’s hot outside and I’m going for a run. Here are some tips for training in the heat:

1. Use Common Sense. Don’t run hard in the heat;
2. Drink, Drink and Drink. See above. If you carry water, drink from it often and at regular intervals. Don’t wait until you’re thirsty;
3. Dress Cool. Choose lightweight, light-colored, loose-fitting breathable fabric that wicks away sweat;
4. Adjust Your Training Pace. Start slowly, and run a steady slower pace. If you normally take walking breaks, make them a little bit longer. Don’t compare run times to cooler days;
5. Be In Shape. Isn’t that why we’re doing all this? The better you’re training and less your weight, the less the heat will affect you;
6. Stock Up on Carbs. Eating plenty of carbohydrates, along with hydration will reduce glycogen depletion on hot days;
7. Avoid the Heat. Run during the early morning hours or late in the evening when it is cooler;
8. Run on Cool Surfaces. Hot pavement can irritate the feet and it reflects heat up. Try running on dirt shoulders, cinders, trails and grass;
9. Run In the Shade. If you have a choice, pick a shaded route. Run on the shaded side of the street where possible, even if you have to adjust your route;
10. A headwind is cooler and a tailwind is warmer. Headwinds move body heat away from you, while tailwinds (especially tailwinds that approximate your running speed) wrap body heat around you like a blanket. If you have to choose, run the first half of your run with the wind at your back and then reverse direction;
11. Run Indoors. If you have access to a treadmill, take advantage of it during hot weather. Treadmills are a nice change of pace and allow you to work on form and pacing;
12. Break It Up. If you’re bent on running for, say, an hour on a certain day, break it up into two half-hour sessions, one in the early morning and one in the evening. Further, you could run for a half-hour outside and then finish up with a ½ hour on an exercise bike or elliptical trainer. Let your imagination be your guide.

Adapted from the Competitive Runner’s Handbook. Bob Glover and Shelly-lynn Florence Glover, 1999, Penguin Books~