How to Prepare for Running in the Heat

Incase you weren’t aware, it’s finally getting warmer.  Although, if you are anything like the Northeast, our weather went from 30 degrees to 80.  It feels as though there wasn’t much middle ground!  Hopefully, your body adjusts faster than mine.

Thinking out loud, running in the heat can be a challenge.  Even though it’s usually more enjoyable than running in the cold, there are a lot of difficulties and obstacles you face by running in the warm weather too.

So How can you Prepare for Spring and Summer Running this Year?

Stay Hydrated

This is probably the most important advice!

It doesn’t mean drink a liter of water directly before your run.  It means staying hydrating throughout the day.

Drink more water before, after and during your run.  Also don’t forget that you also lose electryltes while running in warmer conditions.  During the warmer months, it’s important to add salt tabs or Gatorade to the mix too.  Every runner has their own personal preferance of what works for the stomach and system.  I am fortanate that most any electrolyte drink works well for me, I just need to remember to drink it.

Adjust your Run for the Temperature and Humidity

Don’t be ashamed to back off pacing or dial it back because it’s hot.  Run by effort and feel, not based on what the workout pace should be at ideal conditions.

For example, on Sunday, I had a tempo run scheduled.  It was 85 degrees and while my pace was “supposed” to be 6:45, I ran 7:18 and was struggling.  Was I upset?  No!  Was I injured?  No.  I adjusted my pace accordingly and ran by effort.   It’s important to take note that running in the heat effects your body and you won’t hit the same paces as running in ideal conditions.

Wear Appropriate Clothing:

You could run naked but that would end up being sunburnt and uncomfortable.  Don’t forget to wear sunscreen as well as moisture wicking clothing.  I’ll have to do a current post of running clothing I’m loving this season but in the mean time here are some things not to forget:

  • Hat (to keep sun off your face)
  • Moisture wicking and noncotton clothing: including a top, sports bra, shorts, underwear and socks.  Cotton anything will absorb sweat and become heaving causing blisters, chafing and who knows what else.
  • Sunglasses: To keep your eyes protected
  • Body glide and sunscreen (because chafing stinks)
Be Flexible with Your Schedule:

Whether you need to run inside or run early, don’t be afraid to change your plan.  Run at the best time of the day.

You aren’t a hero if you run in 100-degree heat at high noon!   In the winter, typically running at lunch time is ideal but that isn’t usually the case over the summer.  That’s normally when it’s the hottest.  Don’t be afraid to change the time of day you run or where you run.

There is no shame in running on the treadmill, especially when it’s the safest option.  You can usually find me there at least once per week.
In case you missed any of the previous weeks Running Store and Training:
Thoughts While Working in the Running Store
Should Race in Racing Flats?
Are you Getting Enough Protein for Running?
Why 5ks are the Best
How Alternating Shoes Can Benefit Your Running:
How to Transition in Minimalist Running Shoes
Should You Wear Running Shoes Outside of Running?
Questions for you:
What are some tips you have for running in the heat?
Do you like summer or winter running better? 

Advertisements

Brooks Glycerin 14 Shoe Review

The Brooks Glycerin 14 is the most cushioned neutral shoe that Brooks currently offers.  I’ve reviewed both the Brooks Ghost 9 as well as the Brooks Launch 3 and Brooks Launch 4.

As most people have noticed, lately I’ve been doing most of my training in Brooks.  I’m not paid or an ambassador.  Recently, I have found the fit of Brooks to match my foot well.

A while ago, I ran a minimal amount in the Brooks Glycerin 12, and I liked them.   For no reason, I just haven’t run in them since.  I’ve wanted to try the Glycerin again but for whatever reason, haven’t.

The Brooks Glycerin 14 is similar to the 13.  The majority of the update came with the fit of the upper, and it fits wider than the previous model.

Fit:

The upper is seamless which means it’s able to fit wider feet as well as it doesn’t press against bunions.  A lot of running shoes are going towards seamless uppers.  Being seamless, allows for an overall more comfortable fit.

A smooth mesh allows for a “socklike” fit with plenty of breathing room.  Compared to the Glycerin 13 upper, the mesh feels more durable too.

Speaking of the mesh, something unique about the Glycerin is the mesh is much thinner. I have found it to dry much quicker than many other shoes.  Considering most of March was pouring rain in New Jersey this was extremely helpful.

Typically I wear a size 10 or 10 wide in running shoes and have found the 10 wide to be the best fit.

Brooks glycerin 14 shoe review

Ride:

The Glycerin has a lot more cushion than the Ghost.  You can feel the cushion under your feet, and it feels like a sponge.  Brookes uses cushioning technology similar to memory foam.  The Brooks Glycerin is definitely the softest traditional shoes I’ve run in for a while.  You feel the extra cushion without the extra weight.

Thoughts:

The Glycerin has been a shoe I’ve wanted to try for a while, and I was pleased to finally give it a shot.  I like the shoe a lot, and I’ll probably keep it in my rotation for a while.  I don’t have any complaints and the Brooks Glycerin 15 comes out soon so I’ll add that into my rotation too.

Pros:

  • High Cushion and Soft
  • Seamless Upper
  • Updating soon so will be on sale

Cons:

  • Price ($150)
  • More narrow than many other Brooks Shoes
  • Brooks glycerin 14 shoe review

My Current Running Shoe Rotation:
Brooks Glycerin
Brooks Launch 4 (short runs, workouts)
Saucony Freedom (daily runs)
Hoka Bondi 5 (daily runs, recovery runs)
Saucony Type A (speed work)

Questions for you:
What are your favorite shoes right now?
Do you prefer more or less cushion when it comes to running shoes?

Training: Solid Workouts and Long 5ks

My training last week started off well and ended on a somewhat bittersweet note.  I started the week riding my high from the Phillies 5k, then as the week progressed, DOMS, lack of sleep and current events caught up with me.

Where to start?

Monday: 70 minutes easy
Tuesday: 65 minutes easy
Wednesday: Workout
Thursday: 70 minutes easy
Friday: 60 minutes easy
Saturday: 6X400s (7 miles total)
Sunday: Clean Air 5k (19:50)
Total: 61 miles

Easy runs were just that, easy.  Due to forecasted thunderstorms, I thought I would have to resort to running on the treadmill for a few days. I was lucky that I started running enough that I missed them.

Wednesday Workout:
1×15 minutes (6:31 pace)
1 mile (6:07)
2X8 minutes (6:30 pace)

As I mentioned on Instagram, this was definitely the best workout I’ve had in a very long time. I felt like I was on top of the world.

Saturday:
6X400 (1:35 average)

The goal of Saturday was to get some faster repeats.  Just to get some rust off.  I was tired, but they went according to plan.

Sunday:
Clean Air 5k (3.25 miles 19:50…average pace 6:05)

I was originally supposed to run a different race up North, but life came up, and I didn’t have enough time to get to the race.  There wasn’t a point to speed up there and so the morning of, I found something local.  I was disappointed, to say the least, but I made the best of the situation and found a local 5k that I was able to run.

However, the mess of the morning spilled into the race.  The race itself was an out and back on the Schuylkill River in Philadelphia (where I actually set my PR last year), but the course was long.  Not only that, but they had 10k walkers start 15 minutes before 5k runners.  It meant for about a mile, I was weaving around walkers.  It wasn’t optimal, I didn’t feel great, and it was a mess of a morning.  Some races aren’t glamorous, and you just feel like garbage…that was the story there, but I’ll have a full recap later.

Running Posts of the week:
How to Transition to Minimalist Running Shoes
March Training
Phillies 5k (18:32)

Questions for you:
Have you ever DNSed?
I think whenever I sign up online before a race, something happens.
What was your best workout last week?

March Training

It’s hard to believe March is already over.  Usually during the month of March running becomes more enjoyable.  The weather is typically decent, I and get to celebrate my running birthday.  Plus for the last few years, I go run Shamrock in hometown area.

shamrock half marathon me running 2017

This year, however, was atypical.  This was one of the coldest (and rainiest) months in New Jersey history.  The winter I escaped while in Alabama, came back and bit me in the bum up here.

Miles Run: 270 
Workouts: 8
Range of Pace: 5:55-9:50-untimed
Rest Days: 3 
Best Workout:
1X3 mile 6:18 average
3X5 minute
5X400
It definitely gave me confidence in my speed. I haven’t hit a lot of my workout paces lately, but that one I did.  It was a workout where “everything clicked.”

Races: 2
Grilled Cheese and Tomato Soup 4 Miler (24:13)
Shamrock Half Marathon (1:26.49)

Grilled cheese and tomato soup 4 miler

Favorite Race:
I don’t have a favorite this month, and both races were equally “good.”  Were either PRs?  No.  Were they both fun?  Yes.

While neither races was in great weather conditions, I made the best of both situations. The Grilled Cheese Run was in frigid conditions while Shamrock was in pouring rain, wind, and sleet.  Since January of 2016, I can’t catch a break weather wise.

Grilled cheese and tomato soup 4 miler

Thoughts:

I’ve been dancing around the subject of training lately.  The truth is, I’m not happy with how I have progressed in the last 6 months (which is none).  I would have liked to have broken 18 minutes in a 5k by now.  I’ve been consistently training, logging speed as well as base mileage.  I’ve stayed healthy, but yet I’m still in the plateau of running between 18:30-18:40 5ks.  It doesn’t matter the conditions or the terrain, I still seem to hit that narrow window.

I’ve asked myself: is it bad weather? It is me?  Is it my legs just don’t physically go any faster?  Is it when I do race “a little better” the course is just “a little longer”?  And yes, .1 in a 5k is 30 seconds longer so a long course matters.

There are a lot of questions and I don’t have conclusions.  I’ve gone through plateaus before with both running and swimming.  It’s one of the hardest aspects of running.  You feel as though you’re working hard but having no success.

I’m hoping my legs, and the weather cooperates for one race together.

In April:

I’ve already run in the Phillies 5k but I do have a couple more 5ks as well as my goal half marathon, the April Fools in Atlantic City.  It’s scary to write, but I am hoping April brings a new PR. shamrock half marathon me running 2017

Blog Posts from the Month:
How Alternating Shoes Can Benefit Running
Why 5ks are the Best
Do You Need More Protein While Running? 
Hoka Bondi 5 Shoe Review
Brooks Launch 4 Shoe Review
Should You Race in Racing Flats?
Thoughts While Working in a Running Store

Questions for you:
How was your month of training?
Have you been stuck in a plateau? 

Phillies 5k (18:32)

The Phillies 5k is one of my favorite races.  I won last year, and I wanted to do the same this year (spoiler: I did).  Something about the excitement of Philadelphia, the atmosphere and 6,000 runners is motivating to me. Plus for a 6,000 person 5k, there is plenty of parking and restrooms with the massive Philadelphia Sports Complex.

Last year when I ran the Phillies 5k, I was coming off both a half marathon and 5k PR.  This year, I went in not racing a 5k in two months and not feeling confident in my running at all.  In fact, I have a post about that soon.  Never the less, I was excited to get back into it and work towards Spring PRs.  Luckily, it was just 14 MPH winds, with no rain.  Lately, that’s been my best racing weather in a few months.

I warmed up with my coworker Anita, and we headed to the race start.  Due to traffic on the course, the start was delayed a few minutes.  I just created witty banter with random people around, and by the time I knew it, we were off.phillies 5k start

The first mile wrapped around the stadium and headed into the wind.  I immediately felt the headwind, and questioned if I would be able to run well.  There were a couple of women in front of me as well as a large pack of men. I hoped I would just “do me” and be able to reel some of them in.  I hit the first mile in 6:00 minutes exactly and caught the first woman.  I thought, “well if I can keep that pace and the course is exact then it will at least be in the 18:30-18:40 range”.  But let’s be honest, keeping your first-mile pace in a 5k is a rather lofty goal in a 5k…

The next mile went into the Navy Yard.  I have raced a couple of races including the finish of Broad Street in the Navy Yard.  I know it’s flat but also windy along the water.  It definitely was windy but it wasn’t a headwind but more of a sidewind. I took the lack of headwind as an opportunity to surge and break up the pack of dudes. After surging, I hit the second mile in 5:49 and looked dead ahead to see a small, steep incline.  Due to the course direction, I realized very quickly it would be a headwind and climb.

The next mile was pain train all the way home.  I was running side by side with another male who pulled me along.  We headed up the short, steep incline.  Combined with riding the pain train, I can’t say it was my favorite part of the race.  There was a small out and back, and I was able to see several racers I knew going the opposite directions.  I love out and back races because it’s always motivational to see other runners out on course.

Then all of a sudden we turned into the (quarter of a mile long) parking lot to the finishers shoot.  The Philly Fanatic was there to bring me in and surged to an 18:32 5k.  I was pleased the lady win.phillies 5k win

Thoughts:

While this is a great 5k time and it’s hard to be disappointed with a win, this isn’t where I was hoping to be right now.  I do have a post later regarding where I’m at with running and where I would like to be. Over the past 6 months, with consistent training as well as speed work, I was hoping to be closer to 18 or honestly faster.phillies 5k me

A couple of years ago after starting to work towards a 5k, it took me several months to break through a plateau which is what I’m hoping is the case here.  In all, I had a great time with friends at the Phillies 5k.

Questions for you:

Have you ever been stuck in a plateau?

Are you a baseball fan?

 

Training: Recovering and a 5k

My training last week went decently.  As I wrap up the last week of March, I have reflected a lot about my training in the last few months.  By now, I hoped I would have progressed to faster times that I’m currently running.

The short notes version is I’ve been stuck in a plateau for the last 6 months.  While yes, running an 18:32 5k last weekend is a great time.  In fact, two years ago I would be amazed by that time. It’s not where I had hoped or wanted to be at this point.  I’ve been consistently training, logging speed workouts, and logging injury free miles.  Hopefully, soon I’ll be able to break out of that plateau.

Training last week:

Monday: 45 mins easy
Tuesday: Workout: 2X15 mins/5X200s
Wednesday: 60 mins easy
Thursday: OFF
Friday: 65 mins easy
Saturday: Phillies 5k (18:32)
Sunday: 90 minutes easy
Total: 52 miles

Workout:
2X15 minutes (6:41,  6:51)
5X200 (6:00)

This workout was supposed to be much faster (6:23 per/mile).  As I mentioned last training post, I didn’t recover from Shamrock well at all, and it took me almost 2 weeks to feel normal.  During the workout, I didn’t feel fresh, and it was both cold and windy.  I got the workout done and moved on.

Phillies 5k: (18:32)
As most people know from Instagram, I won the Phillies 5k again this year.  While it was a different course, my time was 5 seconds slower than last year.  Last year’s conditions were ideal. However, this year it was windier than anticipated (14 MPH along the water).  Either way, it wasn’t raining which means it was the best weather I’ve had for racing in months.

The race itself went moderately well.  I ran for the course for the conditions.  My splits were 6:00, 5:49 and 6:06 which is based on the wind as well as small hill at the beginning of mile 3.  I left the race bittersweet.  Was I happy with a win?  Of course.  Was I glad to still be in the 18:30-18:40 bubble that I’ve been in since October?  No.

I’m excited to run a few more 5ks in the next few weeks to get my speed back.  To be honest, I’ve missed running them!

Posts from the week:
Hoka Bondi 5 Shoe Review
How Alternating Shoes Can Benefit Your Running

Questions for you:
Have you ever been stuck in a plateau? I’ve been stuck in a few.  A few years ago on my quest to get back to my PR (for about 3 years my 5k PR was 18:35), I was stuck running 19-19:10.
What was your best workout last week?

Training: Recovering and Easy Runs

Training last week was anything but exciting.  I ran the Shamrock half last Sunday, and I can’t say I’m fully recovered from the race.  I had thought about jumping into the Love Run Half in Philadelphia yesterday, but I didn’t feel like racing hard when I didn’t feel 100%.

Most of my runs throughout the week were easy, and there was too crazy.  I ran a couple of times with my husband before he left on Tuesday.  On Saturday, I ran into one of coworkers during her first run back after an injury that involved surgery.

I did have two workouts to ease me back into running hard:

Thursday:
8X2 min hard (average 6:21 pace)
4X45 seconds hard (average 6:00 pace)
4X 30 seconds hard (average 6:00 pace…goal was 5:27)

I didn’t feel awful during my workout on Thursday, but my calves felt sore.  After my workout, I went and got ART on my calves from Dr. Kemonosh and staff, which immediately loosened them up.  Why I didn’t go earlier in the week is a mystery to me.  They are still tight, but significantly looser than beforehand.

Sunday:
As I mentioned, I contemplated jumping into the Love Run, but my body was not ready.  Could I have finished?  Yes but I know I wouldn’t have been happy or thrilled with the result.
3X1 mile (6:20 average per mile)
3×1000 (6:19 average per mile)
3X600 (6:01 average per mile)

While this workout was slower than anticipated, I was proud of myself for getting out the door and getting it done.

Next Week:

Next week I’m racing the Phillies 5k (In the last 12 months, it is my fastest 5k).  I’m looking forward to it.  I have talked with my coach recently, and I believe I run my best as well as being mentally happier when I race frequently.  We will be adding several 5ks in my calendar and racing more frequently.

Posts from the week:
Why 5ks are the Best
Shamrock Half Marathon (1:26.49)
3 Years or Reviewing NJ Diners

Questions fo you:
Do you find yourself running better when you race more or less?
What was your best workout of the week?