Fantastic chart...I went out and did 10 miles yesterday and our heat index was pushing 100ºF. I felt like I was running around a 7:10 pace but was actually running 7:38, almost bang on what this chart says. I ran with a bottle of water for the first time in a couple of years and tried to stick to the shadiest areas I could, but we were up at the cottage and there just isn't a lot of shade at the beachQOTD: Today is the first official day of summer! With that in mind, I would like to share so information I was email from my local running store. I was recently reminded of it as I was a bit discouraged from my speed work session over the weekend.
ATTQOTD: Below is some information on the topic to consider.
That is some good info! We don't get over 90 degrees here often but it does get humid here.QOTD: Today is the first official day of summer! With that in mind, I would like to share so information I was email from my local running store. I was recently reminded of it as I was a bit discouraged from my speed work session over the weekend.
ATTQOTD: Below is some information on the topic to consider.
How Long Does It Take to Get Used to the Heat - to "acclimate"?
Exercise Physiology: Basis of Human Movement in Health and Disease
By Stanley P. Brown, Wayne C. Miller, Jane M. Eason
So, How Much Water Do You Need?
Try this Hydration Calculator:
http://beverageinstitute.org/us/hydration-calculator/
What About Salt?
Recently, Americans have been urged to pay more attention to their sodium intake. Decades ago, all foods seemed heavily salted. Then, a link between sodium intake and high blood pressure was discovered. Suddenly, "sodium - free" or "low sodium" products began flooding the consumer market. Certainly, to a degree, this is justified.
However, sodium is a required element for normal body functions. It is lost in sweat and urine and is replaced in the diet. The body has a remarkable ability to maintain sodium and water balance throughout a variety of conditions.
Longer runs and race challenge this survival mechanism.
In hot, humid conditions a large amount of sweat is lost, which can disturb sodium and water balance. Adequate hydration and sodium intake -- either via sports drinks or food -- becomes vitally important during long races.
Hyponatremia -- what is it?
Hyponatremia means a low concentration of sodium in the blood.
It is estimated that approximately 30% of the finishers of the Hawaii Ironman are both hyponatremic and dehydrated. The longer the training run or race, the greater the risk of hyponatremia.
It cannot be stressed enough that you have got to know what your needs are prior to race day. Rehearse your hydration, feeding, and salt strategy during your training sessions. There are so many variations between individuals that there is no single right answer.
Know what your body's' needs are:
- Drink frequently to attempt to stay hydrated.
- During a long, hot race, aim for a total sodium intake of approximately 1 gram per hour, as recommended by Doug Hiller, M.D. from experience with the Hawaii Ironman. Please note that this may not be appropriate for everyone.
- During training, heat acclimatization, and for several days leading up to a big race make sure that you increase salt intake by 10 - 25 grams per day.
- Sodium is also important for recovery.
- Avoid aspirin, ibuprofen, or other anti-inflammatories, and acetaminophen during exercise, but especially during a race.
- Check with your doctor if you have any health problems.
Yep! I run mine behind my neck, instead of in front, under my shirt, beneath one bra strap (locks the wire down), and out my arm hole if using an armband for my phone, or under my shirt all the way down if I'm putting my phone in a leg pocket. I never even notice the wire!ATTQOTD: Below is some information on the topic to consider.
My pace isn't even on there! I can say, though, that my summer pace tends to be all over the place and is utterly dependent on how I'm doing with the heat on any given day. One day I may be 1:30 slower than winter pace, and another day I may be within :15 of a winter session. I go by feel and perceived effort and let the pace fall where it will. But I definitely feel better mid- to late-summer than I do in the first couple months (summer is basically April through Oct here); those first few really hot runs are just brutal, but after a while the heat starts to feel routine.
Great info- thanks for sharing!QOTD: Today is the first official day of summer! With that in mind, I would like to share so information I was email from my local running store. I was recently reminded of it as I was a bit discouraged from my speed work session over the weekend.
ATTQOTD: Below is some information on the topic to consider.
How Long Does It Take to Get Used to the Heat - to "acclimate"?
Exercise Physiology: Basis of Human Movement in Health and Disease
By Stanley P. Brown, Wayne C. Miller, Jane M. Eason
So, How Much Water Do You Need?
Try this Hydration Calculator:
http://beverageinstitute.org/us/hydration-calculator/
What About Salt?
Recently, Americans have been urged to pay more attention to their sodium intake. Decades ago, all foods seemed heavily salted. Then, a link between sodium intake and high blood pressure was discovered. Suddenly, "sodium - free" or "low sodium" products began flooding the consumer market. Certainly, to a degree, this is justified.
However, sodium is a required element for normal body functions. It is lost in sweat and urine and is replaced in the diet. The body has a remarkable ability to maintain sodium and water balance throughout a variety of conditions.
Longer runs and race challenge this survival mechanism.
In hot, humid conditions a large amount of sweat is lost, which can disturb sodium and water balance. Adequate hydration and sodium intake -- either via sports drinks or food -- becomes vitally important during long races.
Hyponatremia -- what is it?
Hyponatremia means a low concentration of sodium in the blood.
It is estimated that approximately 30% of the finishers of the Hawaii Ironman are both hyponatremic and dehydrated. The longer the training run or race, the greater the risk of hyponatremia.
It cannot be stressed enough that you have got to know what your needs are prior to race day. Rehearse your hydration, feeding, and salt strategy during your training sessions. There are so many variations between individuals that there is no single right answer.
Know what your body's' needs are:
- Drink frequently to attempt to stay hydrated.
- During a long, hot race, aim for a total sodium intake of approximately 1 gram per hour, as recommended by Doug Hiller, M.D. from experience with the Hawaii Ironman. Please note that this may not be appropriate for everyone.
- During training, heat acclimatization, and for several days leading up to a big race make sure that you increase salt intake by 10 - 25 grams per day.
- Sodium is also important for recovery.
- Avoid aspirin, ibuprofen, or other anti-inflammatories, and acetaminophen during exercise, but especially during a race.
- Check with your doctor if you have any health problems.
I have the Jaybird X2, and I love them. The best deal I've seen is at Sam's Club.
Sounds like your mermaid is pretty awesome! I watched the triathlon last week too, it was a pretty good race. Really enjoyed the women's race, couldn't believe Gwen was able to run Flora down from almost 2 minutes. Rio is going to be good. The men's race was a bit more dull...Brownlee's being Brownlee's. The reason for the road bikes in races like that isn't as much for the terrain, it is because drafting (meaning, riding in a pack) is legal in ITU. If you are in a pack it is very dangerous to ride aerobars/tri bike , you don't have the same handling or braking capabilities as a road bike. None of the ITU courses are so hilly that a road bike would be required.That is a cool chart and seems pretty accurate for me, but I'm pretty sure if the heat was 120 degrees I would be running a whoooooole lot slower than it says, haha. As in, I would be at home hiding from the outside world.
I think forcing myself to run Friday and yesterday during the heat & sun (if not the hottest part of the day) will help me at least a smidgen for my Saturday race which is going to be HOT!
Sidenote: My hubby did a trial "brick" (forgive me if I use any of these terms wrong) on Sunday with biking his 12.5 miles and then doing his transition in our backyard and running a 5k and he was happy with it. We had watched a triathlon in England on tv the day before, anyone else see that? He started telling me about why their bikes weren't like other bikes because of the terrain and all I'm thinking is "He's gonna want another bike." Haha
After his "brick" we took our kiddo to swim practice and she swam a whole kid-sized lap with her face in the water and no floaties, no goggles and like real swimming strokes and she's only 3.5 years old! She leveled up again they are working on back stroke and breat stroke with no floaties. And dolphin kicks for eventual butterfly with just one hand-held floaty bar. ACK WHAT? I have a mermaid kid.
Confession: I'm a terrible swimmer. I hold my nose to go under water. I do not like getting water in my nose or eyes. I love just lazy floaty swimming. Maybe I need to take lessons too...I'm serious.
I do the same but down the front, and I use my HR strap (since I don';t wear a bra while running
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