Tips for Running in the Heat + Humidity

Living in the Midwest, we get the best of both sets of horrific weather: the crazy winter weather with snow/ice/sleet and crazy below zero temperatures as well as sweltering heat and humidity. I would much prefer the insane cold than the sweltering heat, but in order for me to be in great shape for a cool fall/early winter race, I have to run through the insane heat of the summer. Sigh.

In the past, I've bitched and complained my way through summer training. Tons of walk breaks, skipped runs during the unfavorable temps, etc. etc. This year I'm embracing the summer heat, using the heat miles as mental training for hard races to go. I also think that running throughout the summer heat will make my heart even more chill and relaxed when it comes to cooler race mornings in the fall.

With that being said, it's still not easy to run through the summer heat and humidity, far from it. And after having tons and tons of runs ending with me waving the white flag, walking home, sitting on the side of the trail/sidewalk pouting, wishing for a meteor to strike me, here are some tips I have for making summer running not suck quite so much:

• Drink + carry all of the water. Now this should be obvious, but it never fails, I head out for that first blazing hot run of the spring/summer, and I don't bring my handheld because I'm only going 3 or 4 miles, and who needs water for a 3 or 4 miler? Well I do. Especially when it's 85-100 degrees. Even if I'm not running and I'm just looking out the window in that level of heat, I need to be hydrating! I also spend the day before long runs and workouts super hydrating. I've started tracking my hydration again, and I make damn sure on those days before that I'm hitting my goal and then some. I end up spending ALL DAY LONG in the bathroom, but whatever, it's necessary.

• Plan your route to refill water. Oh, another tip that involves water? Why not. YES it's that important. On a recent 10 mile long run, I drank 30 oz of water. I carry a 12 oz handheld water bottle, and filled it up once during the run, chugged half of it, and then filled it up the rest of the way. My run was 100% better after that point. None of this sip occasionally stuff. When it's hot, you need to stay ahead of the hydration, so drink frequently and refill often.
• Wear the lightest loose fitting clothing. My hot, HOT wardrobe is almost always the same: white hat, black shorts (to hide the significant ass/crotch sweat that will inevitably be there), and the lightest weight, lightest color tank that is clean for the day. I bought a purple tank from Nike a few years back, and it reminds me of the t-shirt that Kyle has had since he was a sophomore in high school. So worn down that it's threadbare and see through. Well that's how this tank top is, and it basically feels like you're not wearing a shirt, and that right there is pure bliss on a hot hot day. Or just shed the damn shirt (but plan to load up the sunscreen first, because there are parts of you that probably aren't used to being on display in the blazing sun for the run).
• Adjust your pace/goal. When I'm training, I don't have a goal per say for the pace we're shooting for on a long run day. My goal is to complete the miles with little to no walk breaks. I know a lot of people train with planned walk breaks and that works perfect for them, but for me, if I walk during my training runs, it gives my brain permission to walk in races when it gets hard. I always try to start hot long runs even more conservatively than normal, ignoring pace almost completely, only focusing on perceived effort via heart rate. I know that once my heart rate gets to a certain point, the only thing I can do is walk to get it to come down, so I'd much rather take it very easy so I can complete my goal of getting in the miles with little to no breaks in the running (water refill exceptions excluded).
• Wake up early. Barf. I know this is an unpopular one, at least for me. I hate getting up early to run. My stomach is always angry, and my legs feel so tired and old in the morning. Ugh, woe is me. BUT if I have a workout (workout=speed work or long run) you'd best believe I'm up as early as I can physically function to get it in. I do still think it's important to do some of your super easy/general aerobic paced runs in the insane heat so that you're not completely blind-sided if your race day is blazing hot (heaven help me if my goal race in Oct. or mid-November is in blazing heat, I will FREAK OUT!!!). It's already stressful on your body to run long or do a tempo run or speed session, so it's best to take out the extra variable of stress that is heat and/or humidity.

What tips am I missing? I used to be an ice-bather after these runs, but I've gotten wussy in my old age. :|

Uff + August in Review

This morning I rolled out of bed ready to take on my last "tough" training run before the half.  I had a tempo run on deck, and if my memory serves me correctly, the last one sucked.  I checked the weather and was pleased with the mid-70s and glossed over the fact that the humidity was 100%.  My eyes must've been tired because ZOMG 100% HUMIDITY, IMMA GONNA DIE.  RIP JERBEAR.

It was kind of cool running through the dense fog in the fact that you felt like you were the only person on the planet.  It was not cool in that it.... was.... not cool.  Icky.  The air was thick.  I've learned to start my tempo runs on the slower side so my heart rate doesn't shoot through the roof, and attempted to do the same today after my warm up mile. 

I'm not sure if it was the fog or what, but my garmin was all over the place with my pace.  Not so much the first mile, but definitely in the second mile.  Granted my pace is not spot on, but I toggled between 7:47 to 8:30.  I really couldn't find a "groove."  I was ready to throw in the towel on mile 4, hense my crappy split, and then tried to push it the final mile, but really that kind of sucked too.

I did 7 miles in 1:01:15 for a pace of 8:45.  My tempo miles were, 8:16, 8:27, 8:28, 8:37, 8:21.

I'm a bit concerned because this pace is closer to the pace I planned to run for the half, but I had hoped to run it without feeling like my heart is going to explode.  :/  It's been a while since I've done a speed workout in THAT intense of humidity, so I forget (or perhaps blacked it out of my mind) if the humidity really affects the heart rate that much, or if I just suck and should stop running for.ev.er.... :P  Naturally, instead of giving me any semblance of confidence, I'm now 1000% freaked about the race and my goal time. 

BRB in the midst of a runner's panic attack!
_____________________

August In Review

Total Miles: 114.5 down from 131.1  last month. (115.9 miles from August 2010.)  Somewhat annoyed with myself for skipping so many runs when I was in Alabama, especially since my back was all out of whack the next week.  Oh well that's life. :)

Total Time: 18:04:30 down from 20:54:08 last month. (18:22:53 last August.)

Total Runs: 19 for an average of 6.02/run.

Highest weekly mileage:

8/1/2011 — 8/7/2011:

39.0 Mi

6:12:38

Favorite run: The hilly run where I ran to Kyle's softball game.  It was nice and cool and felt fabulous out, and I wasn't a sweaty mess when I arrived at the game.
Most hardcore run:  Meh, this morning's *should've* been hardcore.

Favorite race: The CMN State-A-Thon 5k.  PR PARTY/SMART RACE/WHOOT!
Bike Miles: Another goose egg.
Favorite Jams: I downloaded 3 new songs to listen to on my tempo run this morning, and my stupid iPod claimed they were loaded but it lied.  Maybe THAT'S why the run was so poor.  ;)  One was Nicki Minaj's Super Bass, I can't remember the other two.

The Good News.... And the Bad News

I managed to have one of the suckiest weekends on record while having one of the greatest Sundays ever.  Impressed?  You should be.

The Good News:  I got to spend the day with my favorite little boy, Harrison.  Only two people assumed and commented on him as my son, or me as his mother.  I'm not surprised at all.  Oh hai mini me!

The Bad News:  More than ever I wish my bro and SIL lived closer than Texas.  :(

The Good News:  While at the science museum in the "fit center" I learned that I have only lost one inch off my vertical from high school.  Considering I was a high jumper and plyo fool back in the day I was legitimately impressed, especially for all the mileage pounding I do on these lil leggies.....

The Bad News:  I landed not-so-gracefully on one of my attempts and my knee hurts like a biatch.  :/  d-u-m-b!  That's me!

The Good News:  Harrison commented that he wants to be a runner and that he's FAST.  Warmed my heart a bit obviously.

The Bad News:  Apparently I'm not the type of aunt who'll let my nephew win in a foot race.  That'll just teach him to get faster right? ;)

The Good News:  After my match up, H took on some other little kids on the "track" in the fit center.  I'm proud to say he worked some 6 or 7 year old boy as well.
The Bad News:  There isn't any.  He's da bomb.


The Good News:  I attempted to get acclimated to the heat and humidity on Saturday.  I spent Friday night and part of Saturday morning hydrating.  I wore a flimsy tank and shorts.  I carried a water bottle.  I set out for my 9 miles at 4:30pm.

The Bad News:  I think I almost died.  My close-to-ten-minute pace was generating heart rate levels akin to what I was pulling on my 8 minute tempo run pace earlier in the week.  I felt like I was breathing in part water, and was gasping for air.  I took walk breaks.  I ended up turning around at mile 2.5 and calling it a day with 5 miles.  It was the least amount of fun I've had running since May 21st.

The Good News:  I got to spend Saturday evening with one of my favorite people, Molly. 
The Bad News:  She's only in the 'Dak for another day before she heads back out to San Diego.  Dearest lady friends, please all move to my city immediately.  I miss having great girlfriends to spend time with.  [insert sad face.]

The Good News:  I cleaned my apartment for the first time in.... a very. very. long time.  FYI I'm a messy chicka.

The Bad News:  My shoe shopping obsession came to light.


Happiest of happy birthday to one of my favorite runner girls, Susan!  I hope you have the greatest birthday and welcome to 27.  Can't wait to seeeeeeeeeeeeeee you in less than 4 months (no I don't have a paperchain countdown going... that'd be creepy........ :D)

Check out Erin and Lauren's sweet medal display giveaways! (I seriously want one of these SO BAD... hint hint... mother.... Xmas stocking stuffer?!?!?

Sweatastic Runs #1 and #2

Tuesday night I had an easy 5 miler on the schedule.  One look at the weather report (upper 80s/85% humidity) I knew I had to do the unthinkable....run without the shirt.  I tried to recruit my biking buddy Aaron to run with me sans shirt as well, but it was a no go.  I finally decided that the uncomfortability (is that a word??) factor of going without a shirt was far less than the uncomfortability (ya, it must be) of having more soaked fabric on my skin.

I started out and my legs were flying, although it didn't feel like I was running fast.  After the first mile beeped up, I knew I needed to slow way down since I had a long run less than 8 hours later (FML). 
I did 5 miles in 47:40 for a pace of 9:32.
1.  9:14
2.  9:29
3.  9:38
4.  9:40
5.  9:39

After Tuesday's hot ass (literally) run, I decided that I would for sure be attempting my 11 mile long run before work on Wednesday.  Typically when I do my long run before work, it's on Thursdays when I work late, but in this case, that meant a 4:45 wake up call.  Um.  That's early FYI.

My alarm went off and I scarfed down most of a Luna Bar (see I've already learned my fueling lesson from last week's long run failure.  YAY ME!).  Unfortunately I didn't have a banana as I typically do for long runs, and this will prove to be "sensitive subject" later in the run.

As soon as I opened my door the humidity slapped me in the face like a warm wash cloth.  It was 80 degrees and 96% humidity.  The streets and sidewalks were wet.  Kill. ME. NOW.  And the sun wasn't even out yet.  Runners are crazy bitches fo sho.  I started off and within a 1/2 mile my headphones fell out of my ears I was sweating so much.  Sweet.  At my 3/4 mile/stretch point I was dripping sweat.  Awesome.

I made it a point to drink a ton of water (since I was losing a ton of it) and the miles just draaaaagged on.  My legs felt heavy after the 5 miler a few hours before.  I really can't wait to get to a "normal" week where I don't have any weekend plans and no races so I can rest the day before and after long runs.  I like to feel strong on these puppies.

I stopped for water at mile 2 and 3.5 and also took a GU at 3.5.  Strawberry banana...kinda tasted like a fruit roll up.  Mmmm.  Every time I stopped to get water, I would notice a small puddle forming under me as the rivers of sweat were rolling off of me/falling off of me/splashing on the ground.

About 4 miles in my legs started to feel more fresh so I picked up the pace slightly.  At mile 7.5 I took another GU and refilled my water bottle again.  My pace was settling in to the 9:30s which was what I was shooting for prior to the run.  At mile 8 my stomach was not happy.  At all.  I needed to find a bathroom and there was none in sight.  Also, the tree coverage surrounding the trail was nil.  Hmmm.... the closest bathroom was mine...3 miles away.  I guess we'll keep going.  There were a couple of times during Mile 10 and 11 that I had to walk for a bit.  This will forever serve as a reminder to get my banana breakfast in before long runs. :)  Some how I managed to make it home, and for the first time, didn't care what my long run pace was.  It was more of a success to make it to my bano.

I did the 11 miles in 1:48 for a pace of 9:50.
Interestingly enough, at the turn around my pace was 54:40, so I actually ended up having a stronger pace on the 2nd half despite a 1/4 of a mile where I had to resort to a brisk walk.

In case you were curious how soaked "soaked" actually is, here you go.  I could wring out both top and bottom within the first 15 minutes of the run.  I'm lucky my thighs are thinner now than they used to be, I remember getting a horrid case of "chub rub" from a similar humid run where the wet shorts rubbed my inner things raw.  Owee!

Last 5k of the summer tomorrow (ok, last one on the schedule, you and me both know that I'll do another sometime before summer's end).  Can't wait to race my booty off!

Treadmill Tempo Run = Torture

I'm such a wuss.  There.  I said it.  I can not handle the heat (so get out of the kitchen, yes I know!).  Tuesday it was so hot I couldn't focus on life.  My car had enough of the heat (on the 12 minute drive home from work) and decided I didn't need A/C.  So by the time I got home, I was sweating.  Cute.  I marched in to my apartment and grabbed a Snickers ice cream bar.  And then another.  And possibly another.  While hating my oh so hot existance, I might have eating some Doritos and enjoyed some drama aka RHONJ.  All the while not even slightly concerned about my tough ass tempo run that I was to endure later in the evening.

Turns out multiple ice cream bars + doritos do not make for awesome pre-speedwork fuel.  I had 4 miles to do with 3 at 7:54-8:15 pace.  While I was doing my warm up mile, I realized that that pace is kind of tough.  My 5k pace is 7:43....so maybe that's a bit too hard.  I decided to shoot for the lower end of the spectrum since I'm racing this weekend (again... YIPPEE!!) and would like my legs to be fresh as daisies for the event.  Other than being able to feel my ice cream pouch (much cuter visual than gut, right) bounce while I was running, it was a darn good run.  When I was walking on the treadmill after the run, I realized there wasn't a dry spot left on my shirt.  Also, I was rockin' some significant swass.  Yes yes, I realize how hot that is.  Boyfriend applications, send em in! :p  The fact that it was at least 20 degrees cooler in my A/C controlled gym makes me positive I would've died on the side of the trail running outside.  Global warming:  1 Jeri + swass:  0

I did 4 miles in 33:51 for a pace of 8:28.  Tempo pace=8:08.
1. 9:24

2. 8:08
3. 8:10
4. 8:08

Mental note:  Leave the trifecta of ice cream bars for post-runs. (dumb ass)

I also did a super awesome fabulous ab workout after Skinny McPerfect-Abs trotted by my apartment on her run sans shirt.  Two can play at this game, lady! ;)

When I was updating my Race Reports and Results Page I noticed something super exciting!  The last 4 races I've run have all been my PRs in those race distances.  Granted the 5 mile and the marathon were both the first times I've raced those distances, but I've done tons of 5ks and a lot of half marathons.  It's pretty sweet when these things randomly line up like that. :)

In other random-no-one-cares-but-me-statistics, I also realized that I've had car issues before all 3 of my last 3 major races.  Dallas White Rock half marathon = rear ended.  Green Bay Marathon = tire blow out the day before I left.  Beresford 5k = tire blow out en route.  The universe's way of telling me to ditch the car for Miss Polly as transportation?  Probably. :)

Thursday night I had an easy 5 miler planned.  I managed to get next to no sleep on Wednesday night, and was concerned that I may literally die from tiredness, so I opted to shorten it to 3.  I extended an invite to a guy friend who's in town with the disclaimer that I would be running slooooowly, and he agreed.  Yay.  I love running with people.  The run was great, but the humidity made it a little difficult to breathe.  When I checked the humidity levels post-run, I realized they were mild compared to the forecast for Saturday's half marathon.  FML.  I also set a new record:  longest hair brushing post-run post-shower in Jeri history.  I've learned my lesson on a number of occasions to not wear my hair in a straight pony if I'm planning on sweating (which is 100% of the time) or if the humidity level is over 50%.  Smart me used my brain and braided my hair up and thought I was good to go.  When I looked in the mirror after the run, I realized that my braid had swelled to 3 times its normal width.  No idea how that happened, but my scalp still hurts, and it's a good thing I have a ton of hair, because I ripped out at least 1/2 of it last night. :(

I'm running a half marathon tomorrow.  And if you follow me on twitter you're aware it's going to be a shit show.  9am start time (because they want us to die apparently) 77 degrees at start w/77% humidity, and it's only getting warmer.  Hold me.  But seriously, don't.  Because we'll be so sweaty it'll be awkward.

Check out Beth's giveaway.