Sunday, July 24, 2011

Surviving the Heat

It's summertime. I'm in South Carolina (~Greenville) and although I've been running down here for 11 years or so, I am still not acclimated to the heat. The temp Saturday for my long run was 78°, but the best it was that day as it reached ~94 or so. I would chose 42° if I had my preference, but I do not.
How do I cope?
Other than obviously running slower - this is what I did Saturday for my 18 miler:
1. Start at 5:30am. I knew I'd be running for 2hrs 45 minutes, so the earlier the better. I've started as early as 4:45am.
2. Hydrate. I carry a 20oz bottle of water with ice/water. I have another 20oz bottle, plus a 32oz bottle, plus a bottle of Gatorade - all in a cooler with ice packs. I drank it all - I need my fluids!
3. I did something different for this training run, something I have only tried once before - and I will do it again. I brought two bandannas and put them in the cooler. Added some ice in each and some water too. After 1 hour, I wrapped one around my neck held by a large safety pin - I learned my lesson after using a bib (ie: small) safety pin at Enoree. The first one always helps the most! The ice lasts about 3 miles or so, and I replaced it with #2 about an hour later.
Guess that's all I really did. My socks/shoes got a bit squishy after 2 hours, so a sock change would have been nice, but no blisters, so no issue. I forgot to buy more Gu, so after 1 at 45 minutes, I was without food. Forgot my Power Bars too. Ooops.
I always wear a hat/visor (even in the dark) and occasionally dump some water on my head. I've been running without a shirt, but am careful about how long I am in the sun.
Anyone have any other tips - please share!!
Next weekend's 20 isn't looking pleasant either...Low 75° Sat, High 97°



Forward Foot Strides said...

I don't have any advice (I did shove a cold sponge down my shirt at my last race, volunteers were handing them out and it was HOT), I just want to say I will try your headband idea!

imtheguz said...

Have yet to see a sponge given out at a race - but I want one!