Yikes! Registration is open now. I was hoping for more time to wrap my head around the idea of finishing a 50kNot on topic but I believe you mentioned that you were going to run the Seashore 50k in December - registration opened this weekend just in case you weren't constantly checking it like me.
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.
It could be regional though.
Not on topic but I believe you mentioned that you were going to run the Seashore 50k in December - registration opened this weekend just in case you weren't constantly checking it like me.
I'm too lazy to force myself to run by a chart. I prefer to spend the summer months cursing myself for becoming old and slow. In October I'm almost always amazed by how much faster I magically become.
Thanks for posting this, it helps me to realize that I am not doing anything wrong when I have to slow down in the heat. It can get depressing when I feel like I am trying my best but I am going slower.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!
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.
I did a much better job of pre-electrolyting last week and it paid off: Feels Like was over 90* before the sun even rose, but I rocked 7 miles more or less comfortably. Nuun the day before, morning of, and all through my run. Stopped to refill my water bottle twice and doused myself in the cool-ish water, too. Long "cool down" walk after, followed by some slow paddling in the pool, then several hours of re-hydrating in the AC. What I notice most about the long, hot summer runs is that they wipe me out in a way that cooler runs just don't. I almost never nap after long winter runs, but I really need them in summer.
