Showing posts with label how weather running. Show all posts
Showing posts with label how weather running. Show all posts

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°