Official inaugural Tower of Terror 10 miler thread. September 29, 2012

[Cripey]

Any advice on acclimating to the heat?

Tonight, I waited until almost 9PM to run, and it was still 80 degrees. I got in about 4 mi, but I don't know that I could have gone a lot further in the heat. The Disneyland Half is in about 8 weeks, and I need to be able to train longer distances again! (And inside training is not an option for me.)

I'm hoping just spending more time running in the heat will help, but I'd love some more specific suggestions!

If it's possible...carry extra water or try to run where there are fountains/drinking fountains/clean restrooms/sprinklers...anything cool and wet...that you can refresh yourself with! There's a park I like to run in with those in-ground fountain things that shoot up...kids like to play in them...but the spray from them sure does feel good after a mile or two. Much to my dismay, they were not on yesterday. I almost cried. Very disappointing! But I instead made a quick pit-stop in the restrooms just ahead and splashed myself with some water from the sink...it really helps me to stay sane since during the week I have to run after work, in the hottest part of the day. I'll agree summer-running definitely helps build up some mental strength!

 

[MinnieDiva]

I feel your pain as we barely get below 80 in the evening around here in the summer. I am a morning runner, especially in the summer. That gets you into the coolest part of the day. If that is not an option, hydrate well through the day. Carry water on the run. Slow up just a bit. Do not worry about losing a minute or so a mile due to heat. You will gain that speed back, if not more, once temps moderate. Running in the heat of summer is a great mental tool as it (within reason) toughens the resolve to run in a race.

I have the opposite problem here. It MIGHT hit 70 today. While I know most of the country is baking, wearing jeans and sweatshirts in the summer just stinks. I'm contemplating running this afternoon about 4pm. So that it might actually be warm. I'm a bit worried about running during the race, but I fully intend on bringing my hydration pack with me and am thankful the race is at night!!

 

[John VN]

Any advice on acclimating to the heat?

Tonight, I waited until almost 9PM to run, and it was still 80 degrees. I got in about 4 mi, but I don't know that I could have gone a lot further in the heat. The Disneyland Half is in about 8 weeks, and I need to be able to train longer distances again! (And inside training is not an option for me.)

I'm hoping just spending more time running in the heat will help, but I'd love some more specific suggestions!

I ride my bicycle. By doing so, I can exercise for many more hours than I could if I were pounding the pavement.

e.g.---Today I walked/jogged 7 miles in 1:12:34. Not very fast but a good workout for me and I was ringing wet because of the hot weather and the humidity. Wednesday I got out for a 105 mile bicycle ride that took 5 1/2 hours. Another good workout that was 4+ hours longer with the temperature even higher. The longer time riding forces my body to adapt to the heat/humidity. Helps even more when temps cool down.

 

[jimandami]

Nice 9-mile run this morning at 4:45 AM....average pace around 8:30/mile and it just felt great. If you can get up early and run, I highly recommend it! Yes, it was already 80 degrees and almost 70% humidity, but between the lack of sun and the sprinklers I kept accidentally running through in the dark, I kept pretty cool! Plus, since the race will be in the dark, running that early helps acclimate to running when you can't always see exactly where you are going

 

[poohbear8]

Nice 9-mile run this morning at 4:45 AM....average pace around 8:30/mile and it just felt great. If you can get up early and run, I highly recommend it! Yes, it was already 80 degrees and almost 70% humidity, but between the lack of sun and the sprinklers I kept accidentally running through in the dark, I kept pretty cool! Plus, since the race will be in the dark, running that early helps acclimate to running when you can't always see exactly where you are going

Good job!! I tried to get up at 5:45am to run my 6 miles today, but DS didn't get home as early as I had asked him to last night, I was up much later than I had planned. Fours hours of sleep wasn't enough to make me get up and by the time I did get up it was already too sunny and hot. I see a treadmill and a Disney movie in my future.

 

[AnotherPrincess]

10.5 done this morning! Still too slow but measurably faster than most of my long runs. I'm hopeful.

 

[jimandami]

Good job!! I tried to get up at 5:45am to run my 6 miles today, but DS didn't get home as early as I had asked him to last night, I was up much later than I had planned. Fours hours of sleep wasn't enough to make me get up and by the time I did get up it was already too sunny and hot. I see a treadmill and a Disney movie in my future.

Good luck....the treadmill gives me hives! But, I have done a few runs inside lately as well...this heat is just killer!

 

[cewait]

Good luck....the treadmill gives me hives! But, I have done a few runs inside lately as well...this heat is just killer!

I always thought the rash on my leg was from belt rash.... Yes, I have fallen 3 times on a TM.

 

[jimandami]

I always thought the rash on my leg was from belt rash.... Yes, I have fallen 3 times on a TM.

Nope...it's an allergic reaction to the hampster-like activity of treadmill running! I keep picturing myself falling during my speedwork sessions but it hasn't happened yet!

 

[cewait]

Nope...it's an allergic reaction to the hampster-like activity of treadmill running! I keep picturing myself falling during my speedwork sessions but it hasn't happened yet!

None of the crashes were during speed or hill work... All after 90 minutes or so in a longer endurance run.

 

[jimandami]

None of the crashes were during speed or hill work... All after 90 minutes or so in a longer endurance run.

I can't believe you lasted 90 minutes on a treadmill! I would've fallen off long before that! 45 is my limit!

 

[MinnieDiva]

I had a wonderful 5.5 mile run with the dog this morning. It wasn't all that warm, tho. But, the sun was out for most of it, fog the other part, so I'll take what I can get!

 

[sumlee]

I had a wonderful 5.5 mile run with the dog this morning. It wasn't all that warm, tho. But, the sun was out for most of it, fog the other part, so I'll take what I can get!

Yes! It has been perfect running weather here in the mornings, hasn't it? Yesterday I got in my 6 miles (personal longest distance!) and I felt like I was on top of the world! Finished in 1:11:32, so I barely squeaked in under my 12"/m goal! It felt so good!

 

[poohbear8]

I was up at 5:30am today to get my 6 miles in. I'm using Jeff's 1/2 marathon app and chose a day with as close to 6 as I could get. What should have been 6.5 was almost 7 miles in the end.(I can't figure out how if I turn around at the 1/2 mark, why I am not where I started at the end and have extra distance! ) I started out ok, but struggled after 3 miles (solid incline on the bike trail makes the going out part harder), and had to walk much more than I jogged on the way back. I was mentally preparing myself for a slow time and was shocked to find my average pace was 13.4 min/mile which actually one of my faster times. I've been worn out all day, so I know I did it too fast, despite feeling like I was jogging slow. But it did feel good when I was done to be able to say I did a 6.92 miles!

Does anyone have a teen girl running the 5k? I was joking with DD (15) about how she should run it and I'd find her a buddy to run with her. She said she would consider it if I found someone! I offered to run it with her, but don't think I can handle the 5k in the morning and the 10 miles at night.

 

[hollieplus2]

Running Strategy Question:

I'm still very new to running so I'm still practicing with foods, liquids, refueling etc. Especially on when/how/where and stuff. So I did my 5 mile run this weekend as scheduled and I'm still behind on pace so I'm out there for quite awhile. I bought some gels and beans to start trying out so I know what will work and what doesn't come race day.

My question is, do you refuel based on time or distance? How often does one refuel? I did the 5 miles and man it was hard but afterward I felt like I could have gone futher which apparently is the point of the long run. I did not refuel and only drank water but I was running inside on the treadmill. I only ate oatmeal about 45min before the run.

I'm not sure I could have lasted much longer really as I was STARVED when I was done and I'm never hungry after working out. I also got some pretty bad cramps in my calf muscle. So.....would love to know what others do so I can try a few things.

 

[AnotherPrincess]

I'm fairly new to running as well so I'm sure you'll get better advice but for any run longer than 5 miles I drink a half and half mix of water and powerade zero. I also eat a serving of Clif shot bloks after every hour.

 

[AnotherPrincess]

I will add that I started doing this after my first time doing 6 miles. I was so drained and thought I might really die. For the last half mile I was literally praying that I'd make it back to the car. After that I started my current regimen and haven't had an issue since. I'm up to 10 miles now. Still not easy by any means but no more dead feeling.

 

[DisneyRunner2009]

In the past, I've used Powerbar gel or Gu. With Gu, if I remember correctly, the directions say to consume a packet so many minutes prior to race start. Then every so often after that. I'm currently using Clif bars, that's what I have on hand, on my long runs. I'll eat about half a bar prior to my run and then 45 minutes in, I will take another bite. Then every ten minutes after that I have some more. I repeat this until I cross the finish line. I've also used Powerbars recently. The ones that are like laffy taffy and follow the same plan mentioned above. I consume water on the course, not gatorade. I can not consume Hammer gel. It gives me GI issues.

 

[cewait]

Running Strategy Question:

I'm still very new to running so I'm still practicing with foods, liquids, refueling etc. Especially on when/how/where and stuff. So I did my 5 mile run this weekend as scheduled and I'm still behind on pace so I'm out there for quite awhile. I bought some gels and beans to start trying out so I know what will work and what doesn't come race day.

My question is, do you refuel based on time or distance? How often does one refuel? I did the 5 miles and man it was hard but afterward I felt like I could have gone futher which apparently is the point of the long run. I did not refuel and only drank water but I was running inside on the treadmill. I only ate oatmeal about 45min before the run.

I'm not sure I could have lasted much longer really as I was STARVED when I was done and I'm never hungry after working out. I also got some pretty bad cramps in my calf muscle. So.....would love to know what others do so I can try a few things.

You should start with fueling based on time on the run. As a start, for any run lasting longer than 90 minutes, take in fuel (gel, block, bean, bar) at 45 minutes. Note that the optimum Kcal intake is 100-120 kCal or one gel. Take in fuel with a swig of water to help dilute the substance and aide in uptake. Try several forms, brands and flavors. No one brand or flavor works well for everyone. As you go through several runs, you may find that you need to push the period out to an hour or even 75 minutes. Try to keep the interval in a 40-75 minute range. There is a balance between too little and too much. Too little will leave your flat and too much can leave you trotting to the port potty.

Once you figure out your personal time interval, then you can associate a distance that works for you. Once that is known you can look at the race map and plan what water stops you should look to fuel at. The reason one should not fuel based on someone els'e milage is simple.... If you are a 10 minute runner and a 15 minute runner says fuel every 3 miles, you the 10 minute runner will be fueling every 30 minutes not the 45 minutes the 15 minute runner is fuel at...

 

[jimandami]

Great post above by Coach! I will echo that you definitely need to try different brands and find what works for you. I would also recommend that despite what the packaging says, do not take a gel before you start a run....eat real food (good carbs with a little protein) about 1-2 hours before you start. Then, start with your gels when needed. Last year, the Marathon Relay was my first 1/2 marathon and I made a huge mistake by taking a gel about 20 minutes before I started running. I then took another gel about 45 minutes in and that is where it all went downhill. I spent a good 10-15 min in various porta-potties along the route and let me just say, my race was less than pleasant! I had used Gu in training but had never taken one before a run and then another so soon after and I guess ultimately, that was my problem. I have since switched to Honey Stingers gel and never take one at the start of a race...that has worked well for me!