Marathon training during the summer

[stitchfan18]

6 weeks from Saturday I'm running my first marathon. I've been following my training, and have been trying to get most of my runs in outside despite the heat. With my shorter runs I've been waiting until the evening when it cools off before heading out. With my longer runs (16 & 18 miles) I have been doing them earlier and have had to deal with the heat and the sun. Both times I was able to finish 6ish miles outside before I had to throw in the towel and head to the treadmill to finish. I still have my 20 mile run in a couple weeks and really want it to go well so I can confidently go into my marathon feeling like I can actually run 26.2 miles. Also, I know hydrating is important, but I have problems with drinking too much when I run, then feeling kind of pukey. I try to drink less, but then I feel thirsty.

Any tips for surviving in excessive heat, and hydrating properly so I don't feel like I have to drink too much during my run?

 

[tmbacon]

Hi Heather! I'm also going through marathon training, although mine isn't until November (Thunder Road here in Charlotte). So, the 20 and 22-mile runs don't hit until September. Our coach has told us than we need to slow WAY down in the heat, and to keep hydrating every 2 miles or so. Also, is there a way you can move the runs to the early am? For example, we start @5:30 am before it gets too blazing hot, and that really seems to help.

Are you only drinking water, or are you getting electrolytes/carbs in you from Gatorade, Nuun, etc? For me, in the heat it seems like water just isn't enough - I need to replace other nutrients as well (like salt).

 

[FFigawi]

In addition to slowing way down, I'd also recommend drinking a lot more during the days leading up to your long runs. The more hydrated you are before you run, the better off you'll be during your run.

 

[stitchfan18]

Hi Heather! I'm also going through marathon training, although mine isn't until November (Thunder Road here in Charlotte). So, the 20 and 22-mile runs don't hit until September. Our coach has told us than we need to slow WAY down in the heat, and to keep hydrating every 2 miles or so. Also, is there a way you can move the runs to the early am? For example, we start @5:30 am before it gets too blazing hot, and that really seems to help.

Are you only drinking water, or are you getting electrolytes/carbs in you from Gatorade, Nuun, etc? For me, in the heat it seems like water just isn't enough - I need to replace other nutrients as well (like salt).

I have been slowing down a lot. I have been running 2+ minutes slower than my normal pace. I will probably start my 20 miler early in the morning to avoid the heat. I just hate having to wake up that early on my one day to sleep in during the week, but I do need to run at a time similar to race day. I usually try to do water and gatorade, mostly I drink water though. I probably consume 3 x more water than I do gatorade while running. I've heard of people consuming the salt packets for fluid retention. Do you do salt packets, or mix it in a drink?

In addition to slowing way down, I'd also recommend drinking a lot more during the days leading up to your long runs. The more hydrated you are before you run, the better off you'll be during your run.

I agree that hydrating before is important. I never realized it's important to hydrate for days before a long run. I always thought I needed to drink plenty of water the day of the run. Thanks for the tip!

 

[fashionista311]

Yes - start as early as you can for your long runs! My group meets at 6:30, and we are thinking of starting earlier as it gets hotter and hotter. My parents group in Miami starts at 5:30 before the sun gets up there. Sleep is over-rated anyways

Whenever I think about how bad I'm feeling during a run, I try to zone out a bit and pretend I'm at mile 20ish...and to tell myself, you could only be so lucky as to be feeling that good at that point in the marathon....and that keeps it in perspective for me a bit.

But summer training is tough, no doubt about it! Hang in there...if your race is in Aug, there's light at end of the tunnel - your taper must be coming up!

 

[Rupert B Puppenstein]

I would consider chewing gum when you are running as well as all the previous suggestions. A dry mouth doesn't always indicate that you are dehydrated. Also, weigh yourself before you run and after. You should be the same weight. If you aren't, you need to be more hydrated, or less hydrated depending on the result. The good news is that it is much easier to balance hydration during the warmer months. But, I like the gym trick because I does seem to help...especially when I just started training and had the issue where I drank too much water. In the end it helped eliminate bathroom breaks too! Definitely improved my time after that.

Good Luck and be really careful.

 

[cewait]

I am not sure how often you are hydrating or how much. Have you weighed yourself pre and post runs to assure yourself that in fact you are hydrating properly? You should weigh close to the same ... if more you are hydrating too much if less, too little. A pint of water weighs about a pound. If you are pound lighter post run, then you under hydrated by 16 ounces.

If you are drinking a lot infrequently (i.e. attempting to simulate an aid station every 2 miles), try drinking a little more frequently. You can easily overload the gut under higher heat stress conditions. You mmay even go as much as a sip twice a mile or so. It will kill the thirst feeling while not bringing in a lot of fluid.

In this heat, I would run with more sport drink and less water. 50-50% is a minimum that I would consider. If you do not want to bring two containers, mix a half strength mix of sport drink and water.

Also, you really need to drink 8-10 glasses of water daily, maybe a glass extra in the days leading up to a long run. If you are bringing in liquids in the form of coffee, tea or cola, understand that the caffeine in these drinks is working against you.

To assure adequate electrolytes try a salt supplement... not just plain salt. I generally try to not endorse products but Endurolytes work well. They are buffered so when taken on the run you do not feel nausea.

I have attempted long runs in the heat of August and you need to try to complete the run by 6-7 am. Its not easy but keeping out of the initial surge of solar radiation will keep you feeling better.

Finally, on your last run understand that you have enough miles under your legs to run your marathon. It may be a little troubling mentally but there is a thought that one only needs to run 16-18 mile long runs for a marathon. So just in case you fall a little short on the last long run you will be OK.

 

[Tiger Lily 03]

Good luck with your first! Since I am at the back of the pack and out there for such a long time, I like what Charles has said. Using Endurolytes has been quite helpful to me and the small sips as I do while going through the aid stations has kept me in balance. Hope you find what works for you and that your event day is cooler.

 

[windwalker]

I had to give up my Health Club membership this year and it has forced me to train outside. I live in Southern Ky and this time of year it's high 90s to low 100s and very humid.

I'm training right now for up coming 2 mile and 5K walk races. I normally don't drink while training if I'm going 7 or less miles. I stay well hydrated and drink after I'm finished training.

Last Sunday I had to go later in the day, I usually start about 7am and finished by 8:30, but Sunday I didn't get going till 11 am. I had to stop a couple of times at a Convience store and drink out of the tap in the restrooms. That day as I was finishing the clock at the bank showed 98 degrees and it was very humid. I had to make 2 water stops during that 7.7 miles.

When I'm doing a half or full marathon I hit every aid station for a cup of whatever the sport drink is. I do that even if if the weather is chilly. Sometimes if it's a very hot race I'll alternate one cup then 2 cups at the aid stations.

Our WISH angels often pass out salty goodies like pretzels, YUM.

Dave

 

[fashionista311]

so for those of us who drive to meet a group somewhere...my dad gave me a brilliant idea of filling a small cooler with cold water/sport drink/whatever you may want...so you have something cold right when you finish.

well in a moment of genius...i thought, why not take it one step further, and use a popiscle maker to make frozen gatorade popiscles for the finish?! i'm def going to try it for next week.

 

[stitchfan18]

Thanks for all the tips! I'm going to do my 20 miler on Saturday morning, and I'll be sure to keep all these tips in mind!

 

[NCrunner]

Hi Heather! I'm also going through marathon training, although mine isn't until November (Thunder Road here in Charlotte). So, the 20 and 22-mile runs don't hit until September. Our coach has told us than we need to slow WAY down in the heat, and to keep hydrating every 2 miles or so. Also, is there a way you can move the runs to the early am? For example, we start @5:30 am before it gets too blazing hot, and that really seems to help.

Are you only drinking water, or are you getting electrolytes/carbs in you from Gatorade, Nuun, etc? For me, in the heat it seems like water just isn't enough - I need to replace other nutrients as well (like salt).

Hi! I am in Asheville nc .....does the Thunder Road race have a half marathon too? I need to trynone before Princess 2012? How was 2011 princess? Any pointers? Thanks from one Heel to another!!

 

[tmbacon]

Hi! I am in Asheville nc .....does the Thunder Road race have a half marathon too? I need to trynone before Princess 2012? How was 2011 princess? Any pointers? Thanks from one Heel to another!!

Hi NCrunner! Yes, Thunder Road does have a half. I have not done the Princess yet, but look forward to it!

I see you are in Asheville - I am REALLY contemplating doing the Asheville half in September, but we'll have to see - there is a small half marathon that same weekend, but much closer to home (at Davidson College), so I'll have to figure it out pretty soon - Asheville is so beautiful though!!!

 

[NCrunner]

Hi NCrunner! Yes, Thunder Road does have a half. I have not done the Princess yet, but look forward to it!

I see you are in Asheville - I am REALLY contemplating doing the Asheville half in September, but we'll have to see - there is a small half marathon that same weekend, but much closer to home (at Davidson College), so I'll have to figure it out pretty soon - Asheville is so beautiful though!!!

I fear I am not as seasoned a runner as you! Running my first half in my home town maybe ......too much.....too many people I know. Kinda wanted to keep it a lil more inconspicuous until I have better runners legs! My inlaws live in Troutman, so that's why thinkin Charlotte, but then again, my parents live the other direction in Murphy....there half there too in nov.....maybe both? Hmmmmm.....that's ambitious huh!

 

[stitchfan18]

Thanks again for all the advice. I got up before 5 this morning to set out on my 20 miler. I slowed my pace way down, about 25% slower than usual, and finished the run in just over 4 hours. It made a huge difference running without the sun and extreme heat in the early morning hours, and I really worked to keep my pace slow at the beginning. I think this run was easier than my 16 and 18 milers, and I finally feel like I can definitely finish a marathon. After I finished today, I was tired, but not to the point of collapsing. I know I could have made it another 6.2 miles!

On a slightly amusing note, I've never ever fallen while running before, which is kind of surprising considering how clumsy I can be sometimes. I've kind of tripped a couple times, but never actually kissed the road. Today I managed to wipe out not once, but twice! The first time was right after I started, and there was a bump in the sidewalk that I tripped over. The second time was about 15 miles in, and I really don't know how I manage to fall that time. I have some nice battle wounds from my first 20 miler.

 

[fashionista311]

Congrats! 20 miles in this heat is hardcore...glad to hear it went well

I scaled back a bit to 13 miles...I'm 15 weeks out from my race, plus I am getting over a cold (the boyfriend and the parents thought I was a bit nuts...whoops) so decided to play it a bit safe

Make sure to keep drinking water ALL day!

 

[stitchfan18]

Congrats! 20 miles in this heat is hardcore...glad to hear it went well

I scaled back a bit to 13 miles...I'm 15 weeks out from my race, plus I am getting over a cold (the boyfriend and the parents thought I was a bit nuts...whoops) so decided to play it a bit safe

Make sure to keep drinking water ALL day!

Thanks, I'm so proud that I was able to finish all 20 miles and not wimp out and head in to the treadmill! Luckily there is a really nice shady trail near me that I run on, so even though it felt like 95 when I finished, it didn't feel too unbearable.

Great job on the 13 miles! I did a few half marathons back when I was that far our, and everyone thought I was crazy for running so many 1/2's. I didn't run full out since they were training, but they didn't understand how I could run 13 miles every other weekend for a month or so.

 

[rubato]

Great job on the run. I am getting up at 4 in order to run now. It's only 80 degrees then! I am an expert in hurting myself while running, so I feel your pain from today. Every time I put on shorts or a tank top, I have a visible reminder of my full this year during the goofy challenge. Bad wipeout. But, I survived it!

 

[stitchfan18]

Great job on the run. I am getting up at 4 in order to run now. It's only 80 degrees then! I am an expert in hurting myself while running, so I feel your pain from today. Every time I put on shorts or a tank top, I have a visible reminder of my full this year during the goofy challenge. Bad wipeout. But, I survived it!

I'm just glad that I did it this week instead of on an earlier long run. I was in my SIL's wedding a few weeks ago, and we had knee length dresses that would have showcased my wounds beautifully. I was so worried about falling during the princess before the light came up, hopefully that doesn't happen to me during Goofy!

 

[cewait]

Folks who personally know me can tell stories about running incidents....

From tripping on a treadmill and flying off into a person chatting at the club, to tripping in a pothole full of water, skidding out of control on a gravel patch at the finish of a local 5k, to getting run off the road into a mud patch by a neighbors kid in front of a cop sitting in a speed trap (who said the youth were smart). The two worse... I caught a knee on a parked pickup bumper one morning putting me out for a month or so and then the infamous hit and run event on Marco Island.

We all do it at times. Hold you head high and brag about the story.

Also, great show on getting the 20 miler in!