Run: 60 minutes of long slow distance
Distance: 6.2 miles
Time: 60:56
Performance Stats (out of 5 ★)
Legs: ★ ★
Gut: ★ ★ ★
Energy ★ .5
Mind: ★ ★
Overall: ★ .5
Soundtrack: Linkin Park, Minutes to Midnight
What is a runner supposed to do when the weather prediction is for 91 degrees and high humidity? Well, I can give you some pointers based on the smart things that I did today, and the really dumb things as well. Because all in all, I was pretty excited to see the fire hydrant across from my house (my start / finish line) by the end of my run this hot and steamy morning!
First things first, you run actually starts before you run. If you are a night time runner, things that you do or eat during the day will be reflected in your run. If you are a morning runner like me, then drinks, dinner and going out at night make an impact on your run. If you know it's gonna be hot and humid the following morning, definitely skip the heavy dinner and probably best to avoid any alcohol or caffeine. You really can't wake up and plan to drink 2 liters of water to get rehydrated, and then expect to be able to run very far or fast feeling like a camel in your stomach.
OK, so the morning of your run, should be the morning. I ran from 8:00 to 9:00 AM today (much later than my 4:30 AM runs), and by the second half of the run the sun was out and the humidity was on the rise! I wouldn't plan to start anything after 10 AM if you can avoid it. Better to get in an evening run, say after 6 PM, if you are looking at the possibility of a late morning run. Believe me, nothing beats a 5:00 AM cool morning run on these hot days. AND, if you compare that to the sweaty awfulness of a 11 to noon run, it's a no-brainer.
Water. Water. Water. This is one of two major problems with these days (the other is overheating). My guess is that you sweat off half to a whole liter of water in about 10 minutes of running when its this hot and humid. If you pay a lot of attention to this blog, you will see that I normally run a nice hilly 5K loop. I usually leave a water bottle on top of my fire hydrant and take a drink every three miles or so. On days like this, you need to drive out and stash some water at about one to one and half miles out. Some people can run with water on the body, which is great. For those of you like me, plant some water along your run.
Water isn't enough though. Most morning runners will realize that at about 6 miles you are all out of glucose and glycogen and you are burning fat, if you don't eat some carbohydrates before you head out. Some people can eat carbohydrate gels, but that was never for me. What you need to do is leave a little juice box or sports drink near your water or switch out water for the sugary drink here and there. Dehydration makes the hypoglycemia feel even worse, as now you are trying to make your muscles do things with low blood pressure and low blood sugar. Ain't gonna happen.
Last, don't plan your hardest work outs for these days. Also, don't expect to run your best times or paces. These are actually great days for stretching, working out that nagging injury, and gradual slow runs and cruisers. The fact that you went out and ran at all is a win, so don't feel like you have to be completely on top of your game. Be safe, and be smart. Getting in some miles is great, but you don't want to take yourself out of the game!
So run on people. Enjoy the summer, and enjoy the fact that the mornings are brighter earlier, and the nights stay brighter longer. Take advantage of these times to avoid to heat and humidity and still get your running in.