Monday, July 26, 2010

Half Marathon Training Wk7

Last Friday, I decided to run this weeks 8miler instead of this week. (I've appointments this Friday and I didn't want to just skip it.) Even though I knew there was a heat advisory that day and temps would reach into the mid-90s, I wanted to run outside. Because I bring the girls to school, I can't hit the streets until 8AM when its already 85deg and 90% humidity. Running outside in the heat is part of the training. My race is in October and it can still be in the mid-80s that late in the year.

But I tried to be smart about running in the heat and humidity. I hydrated well the day before. Carried extra water. Ate a PB sandwich before and carried fuel. Wore a hat and tried to be in the shade as much as possible.  None of it seemed to help. I was feeling the effects before I finished two miles. At 5miles I was done. But I had to get home, two and half miles. More than once I thought about flagging down strangers for a ride.  This is the reason I bought my road ID. If I pass out on the side of the road, whom ever finds me will know where to drop me off. I don't know what more precautions I can take to avoid this happening again.

My only options are running inside or pushing my long runs to Saturday when I can get out there at 6AM. The idea of run 9-10mi on the treadmill. Yuck. And I like having Fridays to myself to rest after a long, hard run. Plus we are usually so busy on the weekends.

This weeks half-marathon training plan:
Sun Mon Tues Wed Thurs Fri Sat
07/25 07/2607/2707/2807/2907/3008/01
lift upper body
Spin bike
30min runSpin Bike
lift upper body 

NOTC Free For All 2mi
Spin Bike / Road Bike

Any ideas to help me run in the high NOLA heat and humidity? Should I drink more than just plain water on long runs?

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Lori said...

Other than running at 4 am, you might try drinking coconut water or gatorade. You lose so many more electrolytes when you sweat in the humidity. Could you also consider breaking the runs up during really humid times to 2 four mile runs??

Christina said...

Check Runner's World online or get a copy of their June's magazine. It talked about drinking slushy cold fluids pre-run helps you stay on the activity longer than those who just drank regular water. I almost always freeze my water so that it will melt slowly in the heat and the water will stay cooler longer.
I also freeze the 0-calorie Powerade (they aren't as sweet at the all sugared up Gatorades). A friend in Texas said she used an old t-shirt and wrapped ice in it and wear it around her neck.
Hope it helps. Good luck with the heat.

Lisa said...

Hi Megan,
Thanks for the comment on my blog.

My vote is for pushing your long runs to Saturday so you can run early. I love early morning runs where I live, usually it's crisp and breezy because we got some of the fog from San Francisco. Plus it's so nice to have a long run completed so early in the morning.

The heat wears me down. We don't have the hunidity like you have but the sun and heat alone are horrible and really aggects my pace.

If you are sweating a lot I don't think it would hurt to drink a Gatorade type drink or you could get the Nuun tables and put them in your water bottle.

Good luck, I hope you can figure something out.

Emz said...

Way to go on the run!! YAY YOU!

I was going to write what "christina" said - I read that same article and even though all do all my running inside . . . I am finding the heat is STILL getting to me?! crazy!

poweradezero is my fav!!

Shelley said...

I run with coconut water in my Camelbak backpack which helps with the electrolytes, I carry a damp washcloth in my hand to wipe the sweat off of my face and cool me down (the part that isn't touching my hand seems to stay cool), I wear sunglasses and a hat, and I try to run in the shade...and this is all for running when it's only 80 degrees (but of course high humidity - south Texas here). It is rough. The longest I've made it has been 5 miles. I keep getting up earlier and earlier - lately I've been starting my runs at 6:45 am. I don't want to run in the dark (scairdy cat here) but it may come to that. Good luck - what you're doing isn't easy at all.