I’ve been thinking about all of you who live out on the West Coast these past few days, as we’ve all watched temperatures soar into the triple digits in many cities (like Denver, of all places) and even above 110 for several days in some areas.
Also, I’ve been wrestling with getting back to running after taking a break — I ran yesterday for the first time in a few weeks, and it made me realize how much I’ve been missing it. Just doing it, even for a handful of miles, on a regular basis.
So, I thought that instead of one question today, I’d throw out two — and also let you know that you should feel free to throw in questions of your own if you like 😃
How are you handling the heat right now? Are you still getting outside for your runs — and able to get them in safely?
What’s your approach for getting back into running after laying off for a while? What mental shift do you make, and do you try to get back to the fitness level you were at before?
What question would you like to throw out to me, or to the group? Feel free to ask anything you’d like — there are always so many helpful readers here, I’m sure someone will chime in with a thoughtful answer (if I can’t answer it).
Looking forward to grabbing a ☕️ and chatting with you! — Terrell
(By the way, here’s 👇 the forecast for today — be safe out there!)
Late on this one too! Was out West and ran 2 virtual 5ks, one in Nebraska, one in Iowa (getting all the states!)....started at 6 am...took it easy, no goal pace, just running it. Water with electrolyte powder....tough tough conditions...
I wet a cooling cloth and run with it around my neck. I carry water with electrolyte powder and make sure I run by a water fountain to refill and to wet my cooling towel. If it is a particularly hot day, I also wet my hair before I leave and when I hit a water fountain, and I wrap ice cubes in my cooling towel.
Sorry friday got away from me. Question i need to ask is a little off topic. As a late 60's male i don't ever seem to get more than two to three miles without having to stop to urinate. As I run in a local park that has two facilities, it's not a big issue but how do work around this for an actual half marathon?
For half marathon races in the "before times" race organizers cover on their website how many port-a-johns they have on a race course. The amount of support usually depends on the size and professionalism of the race. For example, I think the Rock'n'Roll series had portapotties pretty much every couple of miles; smaller/more local races didn't have as many, so sometimes a person has to be strategic.
Loop back home? It works for me..as a woman. We have had some Andy Gump toilets in our area recently for a construction project which have been a great convenience
Phoenix is really hot - whoa! I’ve been jogging, hiking and walking due to the excessive heat. I move as slow as a sloth 🦥! It allows for more time to get through audiobooks. We hit many record temperatures last year and it appears we will again this year. I’ll continue to take it slow as long as it’s this hot outside. Think cool, stay cool!
Denver has been pretty hot and miserable. Since retiring, I have gotten out of the habit of running before work. But during these soaring temps, I get up around 6 and run around one of the beautiful lakes here outside of Denver. I make sure my book of choice to listen to is a good mystery to keep my mind off the heat.
I like some of the other posters live in sunny Florida... Not a good early morning runner so right now I'm dealing with the mid 80's... I usually do about 5+ and my normal route goes through a park with water fountains... I run with ear buds in and have around four playlists of various music types or books on tape. I have asthma so the last thing I want to hear is myself breathing. I now let my body decide how fast and how long I run... I did a 10K years ago... I could see the leaders and pushed it to catch them... next thing I knew, I was in an ambulance and someone was asking my name... I'd had a bit of a head cold and took some 24hour Claritin D and didn't drink enough fluids..BIG MISTAKE! Now I start drinking an hour before I leave and make sure I stop to take in fluids even if I think I don't need them... My goal is to do the full Disney.. 5k, 10k, have and full marathon...
Steve - I'm the same way, although it's my heartbeat I don't like to hear (for some crazy reason). Have you found any good buds you recommend that actually stay in?
I gave up on the Apple and other buds w/o a cord. If you get sweaty, I've had them fall out and sent back two pair because of charging problems. Went back to the Dr. Dre ear buds and buy them from Amazon. Their cheap and for a couple of bucks you can purchase the additional 2 year warranty .. I've had the same two pair for the last three years...
I've learned to run mainly in the morning hours, although anytime on a coastal overcast day like today would be fine. What makes me sad is the political divide over climate and without going into that, here's a toast hoping we can rise about those disagreements and take (faster) action. Like it or not, it will probably take a little more government in our lives. People are lazy and won't do enough without that. On very hot days I swear I can see Al Gore on the horizon mouthing words from 2006 but no it's just an illusion.
The problem, like many other this, by the time they finally believe it, our children and our children's children are going to be the ones that will pay for us not at least trying to do something.
I finished all my training for certian race dates - which of course is not happening (I live in Ontario Canada) how do I keep my fitness level up without compromising what I have achieved up to this point - I am race ready :) (and I have done a few 'mock races" - ) I am hoping our race schedule to start again in August so I have well over a month or two before an actual race. I enjoy running in the heat, but we haven't had it so bad so far. I would just run earlier in the morning if temperatures were extreme. Any tips for maintenance would be greatly appreciated.
I had maintained my training and then suddenly a big race became available (nothing else yet in what I had been training for has been confirmed) so I quickly signed up without thinking of the timing - so my question is with less than a month I am participating in the Ironman 70.3 Duathlon (Huntsville)
I have been training for the Olympic distance and haven’t rode the 90 km bike yet in any of my training this year.
If anyone has some helpful tips I would certainly appreciate it.
I may be over my head but I’m going for it anyways .
I live in Portland, Oregon, and we are lucky that even with hot summer days, our mornings are almost always cool. We get a lot of marine influence off the ocean, that travels up the Columbia River. After a couple days of hot, we'll start waking up to cool, cloudy mornings. That's when I run! I've approached running with two, for a lack of a better way to say, strategies: One, I've signed up for races that double as camping trips, as my husband and I LOVE to camp. Two, I need it for my mental health. With the pandemic then all my races cancelling last year, I lost my motivation to run. I didn't realize how much of my happiness and overall general well being was tied to running and being outside. To combat this depression, I've set a goal to do at least 1 hour a day of exercise, be it running, biking, hiking, etc. I've felt much better overall since pushing myself to train for the races I'm doing, and just generally being outside as much as possible.
I hear you on all of the above, Beth. It's interesting how we don't notice it at first, if we stop running or doing physical exercise for a while, you just don't notice any difference at first. The effect is more cumulative (at least for me), and then all of a sudden if I haven't run/exercised in a while, I'm like "why am I so down"?
I live in South Florida (thank goodness - cannot do the cold anymore - yes, first world problem) - the joke here is that there are 2 seasons - hot & hotter - the key is tempo runs & I get out by 5:30 every AM (I run anywhere from 6-15 miles average daily) - the key for me is just disciplining myself to run - the heat used to bother me - now, I look at it as a challenge as I am running NYC this November & would love to qualify for Boston in 2 years -
I go with the 100, 200, 400, 800, 1600 formula - after each, a 15-30 second rest & then repeat the cycle in reverse - I try to make the reverse cycle faster - this workout (for me) is about 30-40 minutes, then I go for a 3-5 mile run at easy pace - that’s a good day’s work - somewhere in the 8-12 mile range - the 3-5 can obviously be modified up or down
I live in Pasadena, which is Los Angeles County, and the heat this past week was brutal; 90 degrees and up! I went out early in the morning (at daybreak) and finished before 9:00 am. I still carried my water and had a small Gatorade waiting for me when I got back to the car.
I'm in Seattle so I haven't gotten the heat, it's just been in the 80s (which is hot for Seattle, but not a real problem). However, two weeks ago it was over 90 &I still went on my usual weekday run &it was hot, so the next day when it was in the 90s I went to the lake and swam a couple of miles, or if its a weekend, I'll drive out to the mountains and run through the trees to give me some shade. I'd rather run in the shade, up mountains on dirt, than be baked alive on the hot asphalt. The Ironman I did in May was in 94 degree heat in the desert&I feel like it kind of prepared me for heat early on this year. Coming back to running I always go hard for the first few weeks to get back to where I was before. I don't think about it too much, I just do it and ice myself/take ibuprofen. Then once I get back to my pre-run fitness level I just run enough to maintain it until I find a big race I want to join and then I start training a little harder and taking ibuprofen on big run days again. I usually mix a lot of hiking (with a lot of gain) in with running if I'm trying to build a lot of fitness fast to get back to a previous level of fitness, it gets me there more quickly so I can relax. :P
Oh man, I was NOT prepared because I didn't think it was happening, so when they finally let us know it was DEFINITELY happening (4 weeks before) I learned how to freestyle swim and started hopping on my bike which I only got two rides in before the race and I missed the last bike cutoff by 2 minutes so I got pulled from the course at mile 48 on the bike after climbing 4k feet in 94 degree heat.The water was 58 degrees and 100 people got treated for hypothermia, one died in the water and another died in the heat on this crazy hill from a heart attack.I mean, that course is the Ironman North American Championship course for a reason so I don't feel too badly about it having no open water swims and actually getting fairly far.I have another Ironman on 7/25 which is flat with a downriver swim in safe swimming temperatures, so I'm planning on killing it because there are a lot of extra spots open for World's and World's this year is back on that original course from HELL, so I'm currently on a redemption tour to make it to World's and finish what I started this year. :P And then I'll run my first 50 miler the next weekend which I'm excited for!!
There hadn't been any open pools or gyms before the 4 weeks anyways, so it's not like I could go swimming or cycling inside and I pulled my calf muscle twice in the month of April and was planning on walking the run since I was still recovering.Oh well, I'm still going for it again, now that I'm back at 100% &have everything I need.
I'm glad you're at 100% again -- I'm simply in awe of what you're attempting (and what you've already done!). How much time are you planning for the 50-miler?
I'm hoping to average 11 minute miles since the whole route is only 600 ft of gain and its all in the first 29 miles, but it honestly, seems mostly flat, you can't even tell you're gaining (its an old railroad trail turned into mtn biking/forest service rd), then its like 1500 ft of elevation loss. I usually average 12 min miles with lots of climbing on ultras so I'm hoping to hit 9 hrs 10 min. I probably won't, but overall I'll just be stoked to finish within the 13 hr time frame. The people who run this race have really good aid stations so I'll probably just be partially running/walking and eating like a happy little fat kid the second half.
I live in the middle of the Bay Area & it got up to 106 yesterday! I am going on my runs early in the mornings, around 5:30, gotta beat the heat! For me, running has been so good for me mentally. I find myself a little more sad & less motivated if I don't start my day out with a good run. Thankful for legs & feet which give me the ability to do so!
I'm right there with you, Alex. Part of my reason for re-starting my own running is that I've been noticing my own mental state getting more negative than normal (whatever "normal" is) sometimes... running helps me plug back in, if that makes any sense! Was it 106 in San Francisco yesterday?
June thru mid-September can be brutal humidity in the NE, even in Southern CT. I try to get out as EARLY as possible and drink tons of water when I get home. I am JUSTY starting to get back outside post-pandemic. My OCD was running at full tilt for a while, and I have been having panic attacks frequently. Usually, I stop briefly, get control of my breathing and heart rate, and move on. One day one step at a time!
Sometimes I'm great for at least 4 or 5 miles. Yesterday I approached it in two-mile stretches. I always run at least 6.2 outside. I have a Tommy Rivs training program on my treadmill and did 8.75 miles on the treadmill Tuesday. Damn, that was HARD!! Hoping they bring the Army 10 miler back live in DC in October! 🙂
I live in NE FL where hot and humid is the name of the game. It has not been unusually warm here so I’m up to my usual tricks of just getting out as early as possible - usually 5:00 or 6:00 AM - and making hydration a daily priority.
AM exercise sets me up for a better day and honestly I’m too shelled by the end of the workday. No way I’m up for 90° and full sun, plus traffic and all the loud busyness that comes with the daylight hours. I love my early morning quiet time, even if it means getting up stupid early. I’ve started napping over my lunch hour since I’m still WFH. 😉
My work schedule doesn't work with AM. Yesterday's run was 107. I just slow it down, usually shorten distance a little. Overall I have found that running in the heat and getting use to a certain level of dehydration helps on longer / cooler days. I certainly drink plenty, but "tough it out" makes for interesting training. Just have to really pay attention to your body.
Mornings can be tough for me too. Sometimes I can do it, but often I can't -- which makes it really hard to be consistent. So you ran in 107 degrees yesterday?!! 🥵
Run early! I'm usually out the door by 5:30am. Wear lightweight, well-ventilated/wicking clothing. It's currently ~75-78F in the mornings, but it won't be long before it's consistently ~82F in the mornings. Usually 90+ percent humidity! Hooray central TX, ha.
When getting back into running, I try to focus on just showing up consistently and not putting pressure on myself to hit certain paces or anything like that. Especially in the heat! I'm focusing on consistency and trying not to focus on, "But I used to be able to do ____ when I was training more." Focus on the present. Be consistent. Build. That's my mindset.
Agree with you 100% Christiana. I had total knee replacement in mid January and I'm just trying to get back out and be consistent again. Trying not to focus on pace, but just getting out the door. Of course, I can't help but compare, but I'm 63 and 6 months post-op, so I'm constantly reminding myself to be realistic too. West Kentucky here and we have high humidity too. I'm not a morning runner (unless it's an event) I'm an evening run/walker. My goal is to build back my endurance, the rest will come.
I either run early or later, hydrate.........maybe not as fast!!! LOL........miss running with my pup but not taking any chances with his health.........it was cool enough for a short 2.5 miles last evening and he was one happy boy!!!!
Definitely! You just can't take chances with dogs on the hot pavement, I totally agree. So you consciously slow down a little to adjust to the temperature?
GM. The heat here in Southwest Florida has not yet gotten unbearable. It will but I think we have a few more weeks. I will run outside as often as I can yet still have a membership in the fitness center to run. It’s interesting because coming from NY I had a membership to run in the winter and now I use the membership to run in SWFL during the summer! As to taking a break, I really have not yet done so and have been considering it now, or at least a slow down. My next race isn’t until the fall and I’m feeling a little stale. I typically need a goal to motivate me, even if it is a facetious goal. Anyone who wants to throw ideas my way is encouraged! I do use other exercise opportunities as well for I still visit our local fitness center three days a week while running three days.
I am also very goal oriented when it comes to exercise! Right now I have two events helping me, both through Run the Edge - their Amerithon (3,500+ miles virtually across the US, take as much time as you need) and their new FitLife Project (might need a code to have access...if anyone is interested, I can get you a code). Both of these have built in goals. I've enjoyed them both!
I too have to have a goal to motivate me. I'm trying to do some virtual runs; my goal is to do a 1/2 early next year. Gives me time to train. When I have money invested in it.....that's motivational.
I’m anxious to begin my second restart for the year.
Restart 1 was the first of March after gaining fully vaccinated status. Started with a 3-3-5 miles per week regimen and built along a 3-4-5 to 3-4-6, to ultimately a 3-5-8 leading to my first in-person half in over a year on May 2. The half was ugly, but made it.
Then came a break for our 50th wedding anniversary celebration in Hawaii. No running,but honeymoon-like workouts instead. On return, rolled directly into a total shoulder replacement to repair a 49-year old Army injury.
I will be on the bench for probably another two months, which will fortunately take me past the peak heat. I will then resurrect my spring strategy with the goal of being ready for a half around October-November.
One week on Maui, one on Oahu. Got to swim with some giant turtles. Shoulder recovery is on track. Got about two pounds of new metal implants holding it together, but should be back to training around the end of August.
Run early is good advice. I never really stopped running but before i ramp up training i plan on getting a new pair of running shoes. Hopefully this will get be excited about those long runs at 5 am lol. Thanks for the topic Terrell.
Run early. No alternative to that when it is this hot. As for a layoff, that's been the issue with this bug. I never completely stopped, but had some weeks where I only ran twice a week. Considered it a time to recuperate from nagging injuries. Ease back into it slowly. Next event is a half in Knoxville on October 3rd.
It's in the 70s every morning in Charleston SC these days, so as long as I start my runs in the early morning, the heat isn't a concern. But if it is, I slow down. If it's really bad, I'll alternate walking and running, or just walk and check the weather next time.
I'm currently at my "maintenance" level of running that I like to keep between race training sessions: 3-4 miles twice during the week, and 5-6 miles on a weekend day. My body is happiest with that as a minimum level of activity: practically no incidental injuries, aches or pains.
But at the beginning of the year, I wasn't running at all. I started back gradually, running 2-3 miles twice the first week, the next week adding in a 3-4 mile "long" run, and gradually bumping them up a little every week, listening to my body the whole time, and generously taking breaks from that schedule when my body complained in a way that was different than normal fatigue.
I'm not at the fitness level I was before, but I'm getting a little better every month. I've signed up for a few virtual races, including the Run for Justice 5K on July 17, to motivate me to push myself. I don't think I'll be doing much speed work until September, but once half marathon season comes back this fall, I'll be ready!
I really like that cadence you're talking about -- the 3- to 4-mile run twice during the week, and then a 5- or 6-miler on the weekend. I think that's what I'm going to start trying... consistency is the hardest thing for me, because with kids, things just come up that you have to prioritize, you know?
Exactly! Mine is 2 1/2 now, so my partner and I need to be really deliberate in supporting each other's fitness goals and covering parenting duties to make time for training. That's another reason for early morning runs -- sometimes it's the only time I have!
When you're running regularly, what does a common week look like for you when you're not training for a specific race?
Honestly, training for anything more than a 10K is on the back burner for now -- things are just too busy with our kids, with school and practices and all of that. But I *can* get in enough to train for 5Ks and 10Ks, so I'm sticking with that. (I've just tried too many times to train for a half without taking into account what happens in those last few weeks of training, when the number of miles you really need to run plus the demands from the rest of my life collide. And you can guess what has to give way! It's okay, really -- I didn't have kids until I was 41, so I had lots of time years ago to train; this is their time now. When my youngest gets a little older, I can imagine having more time to train... we will see :)
I didn't become a parent until 49, so I understand. However, I only started running at 47, so I feel pressure to get in some good years of running before my body craps out on me. :)
Two Saturdays ago, I was slogging along in the mid-morning heat in Tampa when a guy passed me in the grass median. I jokingly said “trying to make this old guy look bad?” The guy slowed a little, and we lamented the heat, the balance between speed, distance, and pain. He asked my name. I asked his name. It was Meb Kefleghizi. I asked for a selfie with him. He indulged me. We then parted ways. The rest of my run didn’t feel as hot.
I drink lots of water. Then I drink a big glass of water with sea salt, honey, and lemon juice after my run.
He was super friendly. He stuck with me for about a half mile. I couldn’t figure out why this guy slowed to chat with me, and why he’d offer words of encouragement. But he’s a champion on the race course and off.
They always say to let your body gradually adjust to the heat. That doesn't work so well when it goes from 50 to 80 in the mornings in the blink of an eye! My strategy is to run earlier in the morning and to walk more if I feel like I'm getting overheated. We also get a free gym membership as a perk through my husband's work, so I can always go inside if I need to. But inside or treadmill is always a last resort for me.
I hear you -- especially on the 30-degree one-day temperature jump! I also feel you on the treadmill. I have one, and use it fairly regularly (I ran on it yesterday), but I just don't feel I get the same quality experience from running on it that I do outside. There's something about actually getting somewhere, covering real ground, that's different about running outside vs. on a treadmill.
i feel like last weekend was the first hot days for running in maryland. we've been running a little earlier and for our longer runs we have set water stops (in the winter we don't stop lol). we also may slow our pace a little bit and if the run just stinks we might just stop. i also wear the lightest possible shorts and tank tops possible!
Regular water stops are a must on those long runs, aren't they? When I trained with Galloway groups a few years ago, they would set them out for us (which was nice!). But even as early as 9:00 a.m., when we would typically finish longer runs, it was getting pretty steamy here in Atlanta (we also have the urban heat island effect going on, which adds to the warmth). Any particular suggestions on clothing/fabric that works well?
Late on this one too! Was out West and ran 2 virtual 5ks, one in Nebraska, one in Iowa (getting all the states!)....started at 6 am...took it easy, no goal pace, just running it. Water with electrolyte powder....tough tough conditions...
Sorry so late to answer.
I wet a cooling cloth and run with it around my neck. I carry water with electrolyte powder and make sure I run by a water fountain to refill and to wet my cooling towel. If it is a particularly hot day, I also wet my hair before I leave and when I hit a water fountain, and I wrap ice cubes in my cooling towel.
Sorry friday got away from me. Question i need to ask is a little off topic. As a late 60's male i don't ever seem to get more than two to three miles without having to stop to urinate. As I run in a local park that has two facilities, it's not a big issue but how do work around this for an actual half marathon?
For half marathon races in the "before times" race organizers cover on their website how many port-a-johns they have on a race course. The amount of support usually depends on the size and professionalism of the race. For example, I think the Rock'n'Roll series had portapotties pretty much every couple of miles; smaller/more local races didn't have as many, so sometimes a person has to be strategic.
Loop back home? It works for me..as a woman. We have had some Andy Gump toilets in our area recently for a construction project which have been a great convenience
Phoenix is really hot - whoa! I’ve been jogging, hiking and walking due to the excessive heat. I move as slow as a sloth 🦥! It allows for more time to get through audiobooks. We hit many record temperatures last year and it appears we will again this year. I’ll continue to take it slow as long as it’s this hot outside. Think cool, stay cool!
Denver has been pretty hot and miserable. Since retiring, I have gotten out of the habit of running before work. But during these soaring temps, I get up around 6 and run around one of the beautiful lakes here outside of Denver. I make sure my book of choice to listen to is a good mystery to keep my mind off the heat.
I like some of the other posters live in sunny Florida... Not a good early morning runner so right now I'm dealing with the mid 80's... I usually do about 5+ and my normal route goes through a park with water fountains... I run with ear buds in and have around four playlists of various music types or books on tape. I have asthma so the last thing I want to hear is myself breathing. I now let my body decide how fast and how long I run... I did a 10K years ago... I could see the leaders and pushed it to catch them... next thing I knew, I was in an ambulance and someone was asking my name... I'd had a bit of a head cold and took some 24hour Claritin D and didn't drink enough fluids..BIG MISTAKE! Now I start drinking an hour before I leave and make sure I stop to take in fluids even if I think I don't need them... My goal is to do the full Disney.. 5k, 10k, have and full marathon...
Steve - I'm the same way, although it's my heartbeat I don't like to hear (for some crazy reason). Have you found any good buds you recommend that actually stay in?
Thanks, Larry
I gave up on the Apple and other buds w/o a cord. If you get sweaty, I've had them fall out and sent back two pair because of charging problems. Went back to the Dr. Dre ear buds and buy them from Amazon. Their cheap and for a couple of bucks you can purchase the additional 2 year warranty .. I've had the same two pair for the last three years...
I've learned to run mainly in the morning hours, although anytime on a coastal overcast day like today would be fine. What makes me sad is the political divide over climate and without going into that, here's a toast hoping we can rise about those disagreements and take (faster) action. Like it or not, it will probably take a little more government in our lives. People are lazy and won't do enough without that. On very hot days I swear I can see Al Gore on the horizon mouthing words from 2006 but no it's just an illusion.
The problem, like many other this, by the time they finally believe it, our children and our children's children are going to be the ones that will pay for us not at least trying to do something.
I finished all my training for certian race dates - which of course is not happening (I live in Ontario Canada) how do I keep my fitness level up without compromising what I have achieved up to this point - I am race ready :) (and I have done a few 'mock races" - ) I am hoping our race schedule to start again in August so I have well over a month or two before an actual race. I enjoy running in the heat, but we haven't had it so bad so far. I would just run earlier in the morning if temperatures were extreme. Any tips for maintenance would be greatly appreciated.
Hi Sandy! 👋 Love how proactive you are with thinking ahead about your training.
I did a little Googling, and stumbled across this from Runner's World, which may be exactly what you're looking for 👉 https://www.runnersworld.com/uk/training/marathon/a32343233/training-during-coronavirus/
Thanks again for the info
This was a helpful article .:)
I had maintained my training and then suddenly a big race became available (nothing else yet in what I had been training for has been confirmed) so I quickly signed up without thinking of the timing - so my question is with less than a month I am participating in the Ironman 70.3 Duathlon (Huntsville)
I have been training for the Olympic distance and haven’t rode the 90 km bike yet in any of my training this year.
If anyone has some helpful tips I would certainly appreciate it.
I may be over my head but I’m going for it anyways .
The distance is 4K run - 90k ride - 21.1 run
Thanks for any feedback!
I live in Portland, Oregon, and we are lucky that even with hot summer days, our mornings are almost always cool. We get a lot of marine influence off the ocean, that travels up the Columbia River. After a couple days of hot, we'll start waking up to cool, cloudy mornings. That's when I run! I've approached running with two, for a lack of a better way to say, strategies: One, I've signed up for races that double as camping trips, as my husband and I LOVE to camp. Two, I need it for my mental health. With the pandemic then all my races cancelling last year, I lost my motivation to run. I didn't realize how much of my happiness and overall general well being was tied to running and being outside. To combat this depression, I've set a goal to do at least 1 hour a day of exercise, be it running, biking, hiking, etc. I've felt much better overall since pushing myself to train for the races I'm doing, and just generally being outside as much as possible.
I hear you on all of the above, Beth. It's interesting how we don't notice it at first, if we stop running or doing physical exercise for a while, you just don't notice any difference at first. The effect is more cumulative (at least for me), and then all of a sudden if I haven't run/exercised in a while, I'm like "why am I so down"?
I live in South Florida (thank goodness - cannot do the cold anymore - yes, first world problem) - the joke here is that there are 2 seasons - hot & hotter - the key is tempo runs & I get out by 5:30 every AM (I run anywhere from 6-15 miles average daily) - the key for me is just disciplining myself to run - the heat used to bother me - now, I look at it as a challenge as I am running NYC this November & would love to qualify for Boston in 2 years -
Good luck in NYC this November, David! How do you do your tempo runs, btw?
I go with the 100, 200, 400, 800, 1600 formula - after each, a 15-30 second rest & then repeat the cycle in reverse - I try to make the reverse cycle faster - this workout (for me) is about 30-40 minutes, then I go for a 3-5 mile run at easy pace - that’s a good day’s work - somewhere in the 8-12 mile range - the 3-5 can obviously be modified up or down
I live in Pasadena, which is Los Angeles County, and the heat this past week was brutal; 90 degrees and up! I went out early in the morning (at daybreak) and finished before 9:00 am. I still carried my water and had a small Gatorade waiting for me when I got back to the car.
How is the air quality there?
Surprisingly good. Slight humidity but mostly clear and HOT.
90 is unusually hot for the L.A. area, isn't it? (It's pretty standard here in Atlanta 😰)
It's hot for June. It's expected for August and September, but much too soon for now.
I'm in Seattle so I haven't gotten the heat, it's just been in the 80s (which is hot for Seattle, but not a real problem). However, two weeks ago it was over 90 &I still went on my usual weekday run &it was hot, so the next day when it was in the 90s I went to the lake and swam a couple of miles, or if its a weekend, I'll drive out to the mountains and run through the trees to give me some shade. I'd rather run in the shade, up mountains on dirt, than be baked alive on the hot asphalt. The Ironman I did in May was in 94 degree heat in the desert&I feel like it kind of prepared me for heat early on this year. Coming back to running I always go hard for the first few weeks to get back to where I was before. I don't think about it too much, I just do it and ice myself/take ibuprofen. Then once I get back to my pre-run fitness level I just run enough to maintain it until I find a big race I want to join and then I start training a little harder and taking ibuprofen on big run days again. I usually mix a lot of hiking (with a lot of gain) in with running if I'm trying to build a lot of fitness fast to get back to a previous level of fitness, it gets me there more quickly so I can relax. :P
Wow! You may already have mentioned it in a previous thread, Judith, but how did the Ironman go?
Oh man, I was NOT prepared because I didn't think it was happening, so when they finally let us know it was DEFINITELY happening (4 weeks before) I learned how to freestyle swim and started hopping on my bike which I only got two rides in before the race and I missed the last bike cutoff by 2 minutes so I got pulled from the course at mile 48 on the bike after climbing 4k feet in 94 degree heat.The water was 58 degrees and 100 people got treated for hypothermia, one died in the water and another died in the heat on this crazy hill from a heart attack.I mean, that course is the Ironman North American Championship course for a reason so I don't feel too badly about it having no open water swims and actually getting fairly far.I have another Ironman on 7/25 which is flat with a downriver swim in safe swimming temperatures, so I'm planning on killing it because there are a lot of extra spots open for World's and World's this year is back on that original course from HELL, so I'm currently on a redemption tour to make it to World's and finish what I started this year. :P And then I'll run my first 50 miler the next weekend which I'm excited for!!
👀 !! (looking at "100 people got treated for hypothermia, one died in the water and another died in the heat on this crazy hill from a heart attack")
There hadn't been any open pools or gyms before the 4 weeks anyways, so it's not like I could go swimming or cycling inside and I pulled my calf muscle twice in the month of April and was planning on walking the run since I was still recovering.Oh well, I'm still going for it again, now that I'm back at 100% &have everything I need.
I'm glad you're at 100% again -- I'm simply in awe of what you're attempting (and what you've already done!). How much time are you planning for the 50-miler?
I'm hoping to average 11 minute miles since the whole route is only 600 ft of gain and its all in the first 29 miles, but it honestly, seems mostly flat, you can't even tell you're gaining (its an old railroad trail turned into mtn biking/forest service rd), then its like 1500 ft of elevation loss. I usually average 12 min miles with lots of climbing on ultras so I'm hoping to hit 9 hrs 10 min. I probably won't, but overall I'll just be stoked to finish within the 13 hr time frame. The people who run this race have really good aid stations so I'll probably just be partially running/walking and eating like a happy little fat kid the second half.
Sometimes just finishing is a victory!!!
I live in the middle of the Bay Area & it got up to 106 yesterday! I am going on my runs early in the mornings, around 5:30, gotta beat the heat! For me, running has been so good for me mentally. I find myself a little more sad & less motivated if I don't start my day out with a good run. Thankful for legs & feet which give me the ability to do so!
I'm right there with you, Alex. Part of my reason for re-starting my own running is that I've been noticing my own mental state getting more negative than normal (whatever "normal" is) sometimes... running helps me plug back in, if that makes any sense! Was it 106 in San Francisco yesterday?
Makes total sense - I completely agree & am in the same boat!!
San Fran was a little cooler, in the upper 70s! I am 45min south of them, and it was that much hotter!
June thru mid-September can be brutal humidity in the NE, even in Southern CT. I try to get out as EARLY as possible and drink tons of water when I get home. I am JUSTY starting to get back outside post-pandemic. My OCD was running at full tilt for a while, and I have been having panic attacks frequently. Usually, I stop briefly, get control of my breathing and heart rate, and move on. One day one step at a time!
High 80s in South Florida … some low 90s … subbing swimming fir jogging
Karen, I feel for you! One day, one step at a time, is all any of us can do, isn't it? How is easing back into things going for you?
Sometimes I'm great for at least 4 or 5 miles. Yesterday I approached it in two-mile stretches. I always run at least 6.2 outside. I have a Tommy Rivs training program on my treadmill and did 8.75 miles on the treadmill Tuesday. Damn, that was HARD!! Hoping they bring the Army 10 miler back live in DC in October! 🙂
I'd love to run that race! The photos I've seen of it make it look like a blast.
I live in NE FL where hot and humid is the name of the game. It has not been unusually warm here so I’m up to my usual tricks of just getting out as early as possible - usually 5:00 or 6:00 AM - and making hydration a daily priority.
AM exercise sets me up for a better day and honestly I’m too shelled by the end of the workday. No way I’m up for 90° and full sun, plus traffic and all the loud busyness that comes with the daylight hours. I love my early morning quiet time, even if it means getting up stupid early. I’ve started napping over my lunch hour since I’m still WFH. 😉
A morning run and a lunchtime nap... I think you've discovered the secret to happiness!!
My work schedule doesn't work with AM. Yesterday's run was 107. I just slow it down, usually shorten distance a little. Overall I have found that running in the heat and getting use to a certain level of dehydration helps on longer / cooler days. I certainly drink plenty, but "tough it out" makes for interesting training. Just have to really pay attention to your body.
I'm not a good early morning runner... but with temps that high, i'd have to become one.
Mornings can be tough for me too. Sometimes I can do it, but often I can't -- which makes it really hard to be consistent. So you ran in 107 degrees yesterday?!! 🥵
I enjoy running / walking in the heat. Right now it's very humid in Northwest PA and I increase my fluids and go out early morning hours.
Some people really love it -- especially in drier climates. How hot is "hot," for you? (As in, too hot to run?)
Run early! I'm usually out the door by 5:30am. Wear lightweight, well-ventilated/wicking clothing. It's currently ~75-78F in the mornings, but it won't be long before it's consistently ~82F in the mornings. Usually 90+ percent humidity! Hooray central TX, ha.
When getting back into running, I try to focus on just showing up consistently and not putting pressure on myself to hit certain paces or anything like that. Especially in the heat! I'm focusing on consistency and trying not to focus on, "But I used to be able to do ____ when I was training more." Focus on the present. Be consistent. Build. That's my mindset.
Hope you're doing well!
Right back at you, Christiana! That is really good advice -- 82 degrees in the mornings is hot! I can only imagine what it's like later in the day 😰
We've been flirting with triple digits! It'll happen sooner than later. Blows my mind when I see people running in peak heat, whew!
Agree with you 100% Christiana. I had total knee replacement in mid January and I'm just trying to get back out and be consistent again. Trying not to focus on pace, but just getting out the door. Of course, I can't help but compare, but I'm 63 and 6 months post-op, so I'm constantly reminding myself to be realistic too. West Kentucky here and we have high humidity too. I'm not a morning runner (unless it's an event) I'm an evening run/walker. My goal is to build back my endurance, the rest will come.
Happy recovery to you! Sounds like you're doing the right thing :)
I either run early or later, hydrate.........maybe not as fast!!! LOL........miss running with my pup but not taking any chances with his health.........it was cool enough for a short 2.5 miles last evening and he was one happy boy!!!!
Definitely! You just can't take chances with dogs on the hot pavement, I totally agree. So you consciously slow down a little to adjust to the temperature?
They make footware out of various materials for dogs..
GM. The heat here in Southwest Florida has not yet gotten unbearable. It will but I think we have a few more weeks. I will run outside as often as I can yet still have a membership in the fitness center to run. It’s interesting because coming from NY I had a membership to run in the winter and now I use the membership to run in SWFL during the summer! As to taking a break, I really have not yet done so and have been considering it now, or at least a slow down. My next race isn’t until the fall and I’m feeling a little stale. I typically need a goal to motivate me, even if it is a facetious goal. Anyone who wants to throw ideas my way is encouraged! I do use other exercise opportunities as well for I still visit our local fitness center three days a week while running three days.
I am also very goal oriented when it comes to exercise! Right now I have two events helping me, both through Run the Edge - their Amerithon (3,500+ miles virtually across the US, take as much time as you need) and their new FitLife Project (might need a code to have access...if anyone is interested, I can get you a code). Both of these have built in goals. I've enjoyed them both!
I too have to have a goal to motivate me. I'm trying to do some virtual runs; my goal is to do a 1/2 early next year. Gives me time to train. When I have money invested in it.....that's motivational.
Exactly!! I have to put some money behind my running to get me up and going. It's very good motivator!
Very interesting, Stan! What's the kind of goal that motivates you?
I’m anxious to begin my second restart for the year.
Restart 1 was the first of March after gaining fully vaccinated status. Started with a 3-3-5 miles per week regimen and built along a 3-4-5 to 3-4-6, to ultimately a 3-5-8 leading to my first in-person half in over a year on May 2. The half was ugly, but made it.
Then came a break for our 50th wedding anniversary celebration in Hawaii. No running,but honeymoon-like workouts instead. On return, rolled directly into a total shoulder replacement to repair a 49-year old Army injury.
I will be on the bench for probably another two months, which will fortunately take me past the peak heat. I will then resurrect my spring strategy with the goal of being ready for a half around October-November.
How was Hawaii? Which island did you visit? And good luck with your recovery from the shoulder surgery!!
One week on Maui, one on Oahu. Got to swim with some giant turtles. Shoulder recovery is on track. Got about two pounds of new metal implants holding it together, but should be back to training around the end of August.
Run early is good advice. I never really stopped running but before i ramp up training i plan on getting a new pair of running shoes. Hopefully this will get be excited about those long runs at 5 am lol. Thanks for the topic Terrell.
Right back at you, Brian! I'm in need of some new shoes myself...
Run early. No alternative to that when it is this hot. As for a layoff, that's been the issue with this bug. I never completely stopped, but had some weeks where I only ran twice a week. Considered it a time to recuperate from nagging injuries. Ease back into it slowly. Next event is a half in Knoxville on October 3rd.
That's good advice! 👍
It's in the 70s every morning in Charleston SC these days, so as long as I start my runs in the early morning, the heat isn't a concern. But if it is, I slow down. If it's really bad, I'll alternate walking and running, or just walk and check the weather next time.
I'm currently at my "maintenance" level of running that I like to keep between race training sessions: 3-4 miles twice during the week, and 5-6 miles on a weekend day. My body is happiest with that as a minimum level of activity: practically no incidental injuries, aches or pains.
But at the beginning of the year, I wasn't running at all. I started back gradually, running 2-3 miles twice the first week, the next week adding in a 3-4 mile "long" run, and gradually bumping them up a little every week, listening to my body the whole time, and generously taking breaks from that schedule when my body complained in a way that was different than normal fatigue.
I'm not at the fitness level I was before, but I'm getting a little better every month. I've signed up for a few virtual races, including the Run for Justice 5K on July 17, to motivate me to push myself. I don't think I'll be doing much speed work until September, but once half marathon season comes back this fall, I'll be ready!
I really like that cadence you're talking about -- the 3- to 4-mile run twice during the week, and then a 5- or 6-miler on the weekend. I think that's what I'm going to start trying... consistency is the hardest thing for me, because with kids, things just come up that you have to prioritize, you know?
Exactly! Mine is 2 1/2 now, so my partner and I need to be really deliberate in supporting each other's fitness goals and covering parenting duties to make time for training. That's another reason for early morning runs -- sometimes it's the only time I have!
When you're running regularly, what does a common week look like for you when you're not training for a specific race?
I run solo now 100% of the time... used to have a running partner but she developed knee problems...
Honestly, training for anything more than a 10K is on the back burner for now -- things are just too busy with our kids, with school and practices and all of that. But I *can* get in enough to train for 5Ks and 10Ks, so I'm sticking with that. (I've just tried too many times to train for a half without taking into account what happens in those last few weeks of training, when the number of miles you really need to run plus the demands from the rest of my life collide. And you can guess what has to give way! It's okay, really -- I didn't have kids until I was 41, so I had lots of time years ago to train; this is their time now. When my youngest gets a little older, I can imagine having more time to train... we will see :)
I didn't become a parent until 49, so I understand. However, I only started running at 47, so I feel pressure to get in some good years of running before my body craps out on me. :)
Two Saturdays ago, I was slogging along in the mid-morning heat in Tampa when a guy passed me in the grass median. I jokingly said “trying to make this old guy look bad?” The guy slowed a little, and we lamented the heat, the balance between speed, distance, and pain. He asked my name. I asked his name. It was Meb Kefleghizi. I asked for a selfie with him. He indulged me. We then parted ways. The rest of my run didn’t feel as hot.
I drink lots of water. Then I drink a big glass of water with sea salt, honey, and lemon juice after my run.
He didn't ask who you were, so you could tell him Ordinary Bob?...how rude! :P
That sounds like an awesome (and inspiring) experience!
So cool!
Bob, how amazing is that?!!!!! How cool!!!! What was he like?
He was super friendly. He stuck with me for about a half mile. I couldn’t figure out why this guy slowed to chat with me, and why he’d offer words of encouragement. But he’s a champion on the race course and off.
That is the coolest thing ever!
They always say to let your body gradually adjust to the heat. That doesn't work so well when it goes from 50 to 80 in the mornings in the blink of an eye! My strategy is to run earlier in the morning and to walk more if I feel like I'm getting overheated. We also get a free gym membership as a perk through my husband's work, so I can always go inside if I need to. But inside or treadmill is always a last resort for me.
I hear you -- especially on the 30-degree one-day temperature jump! I also feel you on the treadmill. I have one, and use it fairly regularly (I ran on it yesterday), but I just don't feel I get the same quality experience from running on it that I do outside. There's something about actually getting somewhere, covering real ground, that's different about running outside vs. on a treadmill.
i feel like last weekend was the first hot days for running in maryland. we've been running a little earlier and for our longer runs we have set water stops (in the winter we don't stop lol). we also may slow our pace a little bit and if the run just stinks we might just stop. i also wear the lightest possible shorts and tank tops possible!
Regular water stops are a must on those long runs, aren't they? When I trained with Galloway groups a few years ago, they would set them out for us (which was nice!). But even as early as 9:00 a.m., when we would typically finish longer runs, it was getting pretty steamy here in Atlanta (we also have the urban heat island effect going on, which adds to the warmth). Any particular suggestions on clothing/fabric that works well?
i don't really pay attention to what my stuff is made out of. if i put it on and it feels like nothing is on, then that works best for me:)