Beat the Heat!

As I write this post, the sun is shining, the birds are chirping, and the mercury is climbing. It’s humid, hot, and I’m running tonight. In a futile effort to stay cool, I’ve collected some of the best hot weather running wisdom.

1. Modify your runs. First, and most importantly, modify your runs and make adjustments to accommodate the heat. Don’t expect blazing fast times on boiling hot days. Save speed work for cooler days, and cut back on your pace when running in the heat. Consider modifying your training plan to run fewer miles at slower paces for the duration of a heat wave. Be patient and allow yourself to adapt slowly to the heat.

2. Mix it up. Take your runs inside. In the worst heat, consider running on a treadmill or indoor track. Runners World magazines’ online resources include some great suggestions for excellent treadmill workouts, perfect for the hottest of days. Taking speed work inside in hot months ensures that you’re training well, and safely. Consider including more cross training with swimming, surfing, kayaking, paddleboarding, and cycling. Pool running is a great option for those with handy pool access.

3. Think shade. When the weather’s hot, run your runs in the shade and at the coolest times you can manage. Run early in the morning when the weather is the coolest, or in the evening when breezes are more likely to come up. Run on shaded paths or in neighborhood with trees. Consider plotting a route that takes you past shops or big box stores so you can duck in for a little air conditioning – or bail on the run entirely. Run on the grass or on a trail if you can.

4. Chill out. If you’re planning to run in the heat, take precautions. Wear sunglasses and sunscreen. Wear loose fitting clothing made of wicking material, and as little of it as is reasonable. Wear a hat or visor to keep sun off your face. Some evidence suggests that cooling the extremities before and during hot runs can help, so consider wetting your head, carrying a wet cloth, or even putting ice in your clothes. It’s crazy, but it works. Some runners also swear by drinking an ice cold drink just before the run.

5. Carry water. Hydrate early and often with water and, if necessary, an electrolyte replacement product. Consider your individual hydration needs and plan accordingly. Not sure how much you need to drink? A quick consultation of google will tell you everything you need to know about how to hydrate and what to avoid.

6. Consider your non-running activities carefully. Alcohol, antihistamines, and antidepressants can all have a dehydrating effect. Using them regularly, or before a run, can put you at greater risk of heat-realted illness due to dehydration. Talk with your doctor about how to take your medication, and stay safe in the heat.

Finally, protect yourself. Know the signs of heat-related illnesses and take steps to prevent problems before they start. Here are some of the basic heat-realted illnesses, including their signs and symptoms. As always, consult with your medical professional with regard to heat safety.

Heat cramps:

When dehydration leads to an electrolyte imbalance, large muscles cramp. Restore balance with good hydration and stay well hydrating during runs.

Hyponatremia:

When excessive water intake dilutes blood-sodium levels, headache, disorientation, muscle twitching can result. Emergency medical treatment is necessary. To prevent problems with hyponatremia, don’t drink more than about 32 ounces per hour and consider a sports drink over water. Talk with your medical professional about your hydration needs.

Heat exhaustion;

Dehydration can lead to an electrolyte imbalance that results in a core body temperature of 102° to 104°F. This causes headache, fatigue, profuse sweating, nausea, and clammy skin. Restore balance with good hydration and stay well hydrated during runs. Slowly cool down by applying cool water the the head and neck, seek the shade and get out of the heat.

Heat stroke:

Heat stoke occurs when exertion and dehydration prevent your body from being able to regulate core temperature. Core body temperature can exceed 104° or more. Heat stroke is usually accompanied by headache, nausea, vomiting, rapid pulse and disorientation. Seek emergency medical treatment immediately if heat stroke is suspected. Emergency personnel will cool and rehydrate the individual safely. While waiting for help, get out of the heat and cease activity.

Stay cool, my running friends.

Race Recap: Runners World Heartbreak Hill Half Festival

Mom and I always do something fun for my birthday and this year was no exception. We decided to participate in the Runners World Heartbreak Hill Half Marathon Festival (HHHalf for short). We signed up ages ago, thinking that with Runners World magazine and DMSE as hosts, it would be a great weekend. Unfortunately, like many other back-of-the-pack athletes, we didn’t have the most wonderful experience.

The pre-race communication was excellent. Mom and I were sure we had all the details and were ready to go come race day. We had booked a nice hotel on the Charles River and decided to spend the whole weekend. We got to our hotel easily and from there navigated the few short miles to Boston College, where packet pick up was held. At the pickup, we easily found our numbers and headed to the bib and shirt pick up area. There, we encountered our first problem of the weekend. I was handed two shirts, a hat, socks, a bib, four safety pins, and a race information booklet. And no bag. We were told that the bags would be handed out at gear check in the morning. That was a fine strategy, but there was no way for me to carry my goodies. Had I known, I would have brought something larger than my purse. Luckily, my hat made a handy bag and I shoved everything in as best I could. Later review of the race information booklet would note that for gear check I should use the bag I was given during packet pick up. Hmmm. We made our way around the expo, but didn’t spend much time there thanks to a tuna vendor. Both mom and I can’t stand to be around fish and the tuna smell was wafting around. We made our way to one of the suggested dinner locations – Lee’s Burgers. It was delightful.

Newton burgers

Lee’s is a tiny cafe with all the burger basics. Mom and I enjoyed our burgers, walked around Newton a bit, and headed back to the hotel for an early bed time.

Bright and early Saturday morning, mom and I prepared for the 5k. We would have the 10k later that day. We knew that we would pay for parking, but we didn’t know that there would be no re-admittance. That meant that if we wanted to stay for any speakers or other fun events, we had to wait on campus all day, without food. While we had wanted to see the speakers, that didn’t seem like fun, so we parked and planning to head back to the car after racing was over for the day. Parking was close to the race start, and we made our way to the start and got lined up. The race was mass-start, but people generally seemed to have lined up well and it went smoothly. The 5k course was well marked and wound around a nice little lake. The hills were small and the views were lovely, so we were happy. As soon as the 5k was over, we grabbed a water and bagel (no yogurt for us and the bananas were gone) and lined back up for the 10k. The 10k was a big disappointment. Mom was planning to do her first race with hills. Being from Florida, she has only ever raced flat courses. The 10k had a posted cutoff of 15 minute miles – no problem for mom. I had inquired early in the registration process about the 15 minute miles time cut off and was told that there would be a mass start and 15 minute miles counted from the gun. The printed material also noted that the 15 minutes would be counted from the gun. Unfortunately, there wasn’t a mass start. There was a wave start and the 15 minutes was counted from the start of the first wave, not the last. We started 11 minutes after the gun, effectively making the cut off 12 minute miles – and we weren’t the last wave. We were shocked. There was no way mom could do 12 minute miles with the hills. It was disappointing and unexpected. We are very careful about the races we choose and this one, given its advertised openness to back of the packers seemed like a good option. Soon enough, we were asked to move on to the sidewalk. That was fine, but what really bothered me was that the race officials were cleaning up. There wasn’t much assistance at water stops and all the signs were either gone or being removed. The course wasn’t well marked – luckily it’s pretty easy to go out and back on Commerce Avenue.

HHHalf 10k Elevation

HHHalf 10k Elevation

The course had the famous hills and was an enjoyable course. I liked that much of it was on the shady path and I liked seeing the famous Newton scenery. Overall, it was a great race – just one detail that impacted our enjoyment. At the end of the race, we got a water and a bagel. We were offered a bag of chips and a yogurt, but took neither. Both of us were hot and hungry, so we went to a local restaurant for lunch. Not wanting to pay to park again, we went back to the hotel to rest.

The next day, I ran in the HHHalf half marathon and mom cheered. I was in the midst of a major allergy attack and had taken a massive quantity of allergy medicine, so I wasn’t the happiest of runners. I felt lethargic and hot. And, that whole bit about allergy medicine plus running equals heart palpitations – totally true. Luckily, I found a nice lady from Kentucky, who I ran with most of the race. The course headed out into Newton, through some lovely neighborhoods, and up several of the famous Newton hills. When I signed up what I hadn’t thought about was that I would go OUT via the hills AND back via the hills. It was crazy hilly! It was pretty hot, so I ran a conservative pace and had a great time. I chatted with folks around me and enjoyed the camaraderie of the group of runners. It was a fun race.

HHHalf Elevation

As a long time runner, the joy of seeing all the famous Boston Marathon landmarks. I enjoyed the race and found the course well-marked and the volunteers mostly helpful. At the end, I was once again treated to a bagel, water, chips, and yogurt. As hungry as I usually am after a long run, I headed straight for BoLoco Burritos. I had seen their restaurant and recognized it from Ragnar, so we treated ourselves to a huge burrito and headed home.

All in all, it was a fun weekend. As far as the races, they were less wonderful than expected, but still a great experience.

HHHalf

Running Around the Beehive State

I love to travel, and, luckily, I get to do it a lot. I recently headed to Utah (the Beehive State) for a work meeting and got an opportunity to try some mountain fitness. Utah is a pretty cool state. I had been to Salt Lake City briefly (also check out my cool Temple pictures), but had only explored the city. This time, I stayed with a local friend and toured lots of Utah landmarks. Altitude training is no joke!

We got things off to a great start with a visit to a local gym for cycling. The Ultimate Peak Crossfit gym, owned by Coach Keena, is a great little spot. It offers a variety of classes and full triathlon training. My friend and I visited the cycling class, which included some drills, hill work, and even some interval running. Coach Keena was upbeat, and created a great workout.

Later that day, we went hiking near Sundance. The ground was dusty, but the sun was shining and the the breeze was soft. It was a gorgeous day for a hike. We went up to a waterfall and enjoyed the mountain views.

Sundance

 

 

Race Recap: Round the Lake 5k

I love small races and, living in a rural area, I get an opportunity to run a lot of small races. Just a week post marathon, I was barely back into running when a friend suggested a local 5k with a “interesting” course. I wasn’t doing anything else and the weather was expected to be wonderful, so I committed to the race. The race in question was the Marlborough Lions Club Round the Lake 5k. Honestly, had my friend not told me about the race, I might never have found it. They don’t have the best website presence and what’s there leaves a lot to be desired in terms of information (Was there race-day registration? If sure hoped so!). The race application wasn’t much more helpful. I had no idea how much the race was and wether I might even be able to register, but I knew where the starting line was and crossed my fingers on the rest.

Race day was clear and bright and I headed over to the park at Lake Terramuggus for the 5k. There were a few people mingling around, runners on the road warming up, and no lines to speak of. I didn’t wait at all to register and walked right up to the table. There was indeed race day registration and it was a bargain price of $20. I gathered my number, my much too big tshirt, and some pins and set off to warm up. The setting was lovely for a spring race – the start and finish line were on the road in front of a small park on a lake.

Blish Park

It was a lovely view, and I kept my warm up to a minimum so I could spend more time enjoying the weather and the view. This would later turn out to be a mistake, but I wasn’t planning to race a week after a marathon.

I lined up with a few hundred others on the country road near the park for the race start. It was perfect weather – 68 degrees, sunny, and breezy. The race began and immediately runners were greeted by a hill. the course featured a significant hill in the first quarter mile. Not great for those of us who hadn’t really warmed up, but excellent for the hill runners in the group. Several speedy folks shot to the top of the hill. The course leveled out and wound through the countryside. It was well marked, but sparsely populated. There were plenty of runners, but few spectators. The road was either closed to traffic or such a small country road that no traffic needed to pass by during the race. In mile two, the course started a small descent and I picked up speed. I was running well, but getting quite hot in the warm air and sun. Volunteers called out mile splits and the course went on. Near the middle of the second mile, the course turned into town and began a long, steady climb up one of the gradual hills in town. At this point, the road was open to traffic and it got a little tricky thanks to sidewalk construction in the area.

5k construction

Despite some cars and bumpy footing, the runners made their way down the road and back towards the park. The views along the way were lovely, classic New England. I enjoyed looking at the lake and the small salt box cottages. There was one small, not that well organized race stop at mile 2.6, where a nice older couple passed out water in tiny paper cups (the kind my grandmother kept in her bathroom). I did take the water, a few sips worth, and it was warm and clumsily passed. Had there been a few more volunteers, the water stop might have been more effective. The race finished on a bit of an uphill on the road. There was chip timing, so there were timing mats and a small finish line area, but nothing else. Runners had to head back down the hill to get a bottle of water and a few orange slices.

There were few amenities at this race. Runners got a bottle of water and sliced oranges. What the race lacked in post-race food, it made up for in the view. A friend and I sat on the beach until it was time for the awards. It wasn’t a particularly fast race and my slow, post-marathon legs carried me to third place in my age group.

Round the Lake Prize

Overall, I would recommend the Round the Lake 5k for the runner looking for a no-frills, low key, local race. It was a fairly ordinary 5k with a nice lake view finish, but little else in terms of race support or amenities.