Tuesday

I ran a little less than 4 miles at noon yesterday, and a little less than 6 in the evening. The evening run started at 68th & Riverside. Brian, Roman, and I ran across the 71st Street bridge up to the drinking fountain at Turkey Mountain and back. I then repeated the ordeal. It was sure hot, and it made for a tough run. At Turkey Mountain I thoroughly doused myself with water, and it made the heat much more bearable. Andy and Dustin also did the Turkey Mountain run, but they added runs up lip buster hill. Those guys are tough!

Speaking of hot and humid weather, maybe I should give a bit of advice. Mostly common sense stuff here. Some runners cut back on their training during the summer months because it is so hot, but we who are training for a fall marathon do not really have that option. In fact, as the temperature continues to rise, our mileage will also be rising. So, how should we deal with this heat?

1) If you can, run in the cooler part of the day. By the way, our long runs will be starting earlier on Saturdays, partly to avoid the heat.
2) Slow down. When it is hot, you should run more slowly from the very start of your run, and don't be afraid to take walk breaks. Don't feel bad if your pace falls to a minute or two slower than what you would normally run in cooler weather.
3) Drink plenty of water. And this isn't just during your run. Drink throughout the day so you don't start off your run dehydrated. Also, on longer runs it might be a good idea to replace your electrolytes during the run - either with a sports drink or electrolyte tablets, or some other way.
4) Cool yourself by pouring water over your head. Or take a bandanna, soak it with water, and give yourself a sponge bath to cool yourself off.
5) Wear lighter clothes. I wear a sleeveless shirt or singlet in the summer, or sometimes I go topless, as I did last night. The last option only applies to men :)