Email #8 for Coach Don

Heat...OK, we have said a lot about running in the heat. Several more things after last week's hot runs. The basics again first. Then some added stuff.

1. Relax you pace, you are not going to be able to runs as fast as you can when it is cool. Period.
2. Hydrate. Most people do a good job on the run, but it is important to start the run hydrated also. If you do not have dietary issues, it does not hurt to have some salty foods before the run. Plus we have pretzels (salted) at the SAG stops. The salt will help you retain water (and yes women, in this case, that is good)
3. Cool clothing...I still see some of you in cotton. Others of you have gotten some coolmax clothing but a Navy Blue heavy tight fitting coolmax T shirt will not do you as much good as a white sleeveless or tank top (singlet) shirt.
4. After run....you need to get dry as soon as you can. Bring a dry shirt to change into after the run. If you are far away from the stadium, you may want to go inside and change shorts. Bring a pair of sandals to get out of the wet socks. (even coolmax socks get wet). And a towel to dry off with and to sit on for the ride home.
5. On these hot sunny days, as our time out there running, you will want to start thinking about adding sunscreen, sunglasses and maybe a coolmax, vented hat.
6. If you feel uneasy on a run, STOP. Stop at a SAG wagon, they have water and they can bring you back. Find a coach, they will stay with you until you are better.

We could add many more things but those are some to think about.

Injuries: We call them the August injuries. (The term was coined by a great write and runner, Hal Hidgon. If you want to read some of his writing, check out his web site www.halhigdon.com/ ) You have trained hard for a couple of months now. You are reaching new peaks almost weekly in terms of you mileage. You are pushing yourself. So you get some aches and pains. And you ignore them. And you come down injured.

What can you do about it? Make sure you follow the schedule and don't push yourself beyond what you are capable of doing. Make sure you are on the correct schedule. You may have been undecided between Novice and Intermediate and opted for Intermediate. Now is the time for you to make sure you are doing the proper training schedule. Or you opted for Intermediate and are having trouble doing all 5 days per week. So talk to your coaches or to me and let's make sure you are on the schedule that can keep you healthy. An old saying....you can't finish the race if you can't start the race.

Second, if you do have an issue, take care of it now. If you have something minor, it is better to miss 4-5 days now and let a minor thing heal than to let the minor injury become major and miss 4-5 weeks later. So if you have ANYTHING bother you talk to the coaches, talk to the trainer when they are there or go seek medical help. (some one who understands running injuries like Dr. Cutter who did our injury prevention clinic and is the medical director of the race)

See you this weekend.