Running in the heat
I just did Pacific Crest 1/2 Iron this weekend - they had another hot year--it was about 90 on the run, with not much shade or breeze. I tend to melt on the run and have a really difficult time managing the heat. I think I did pretty well on this one - they had ice at every aid station and I stopped and walked every one so that I could completely stuff my shirt and pockets with ice. My run pace ended up right about what I targeted but I lost about 30 sec or more per aid station doing the ice thing - so my run was about 6-7 min slower than my goal. So the question to everyone out there - - what is the most efficient way to manage the heat and not lose so much time?
Replies to This Discussion
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Permalink Reply by Robert Key on -
Sue, as a person who has lived in Houston and trains regularly in 90-100% humidity with temperatures already in the upper 80's and heat index above 90 BEFORE the sun comes up and 2 hours AFTER the sun goes down, not to mention 100+ degree heat index all day when the sun is out, I understand your frustration. However, under the conditions you described I'd say you were very smart by what you did, and that you did fantastic. Anyone who regularly trains in the conditions we have down here will tell you that you're going to lose 30-45 seconds per mile on your longer runs during the summer months (unfortunately our summer is about 6-8 months long). My experience is that regardless of how well hydrated and trained you are, you are going to do far worse in your overall time if you try to force a "goal" pace in the heat. I've been a marathon runner for a long time and only started doing tri's less than a year ago, but the principals of both are similar in that you must know your body and know when to be smart about slowing down or speeding up. I wrote an article a few years ago about how to handle different weather conditions (directed mostly at beginner to intermediate runners). Here is the link if you are interested: http://www.faithfulsoles.com/storyoftheweek.htm
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Permalink Reply by Amy on -
I know Hammer has a new product out called "Heat Endurance". I have not tried it but their selling point with it is to "beat the heat".
Maybe a product you would be interested in?
It's stellar hot here too but thankfully less humidity than Robert down in Houston. Bad humidity!!!
Other than fighting the heat, were you happy over all with your performance??
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Permalink Reply by Sue Moote on -
Amy--happy with my race--set a 1/2 Iron PR (5:29) (and its a 58 mile bike) and took 1st in my AG---stay tuned for the race report on my blog--hopefully before the weekend is over
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Permalink Reply by Vince Rosetta on -
I am a huge sweater and thus really dehydrate. I was introduced to First Endurance from a running friend. Their shot is filled with 1500mg of electrolytes. I used them for Ironman Coeur d Alene and didnt dehydrate or cramp at all
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Permalink Reply by Sue Moote on
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Hey thanks--Im going to check it out--I know that Im a salty sweater and if I can simplify by not having to take the salt tabs that would be great.
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