Archive for July, 2007

Running in the Heat

Man it has been hot!! The last couple of runs have been almost unbearable as Calgary goes through the hottest summer since the 1960’s. It has had me thinking about how hot it too hot to run.

I recently listened to the audio book by Dean Karnazes called Ultramarathonmanwhich described onc race in the desert somewhere in Nevada where temperatures during the day hit something like 150 degrees – so I don’t want to sound like I am complaining but man, when you are used to temperatures during the summer of around 75 – 80 degrees this 90 degree weather is hard to deal with.

I did some digging around and found a good article at – here are their recommended suggestions for running in the heat:

1) It takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.

2) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. Indications of dehydration are an elevated heart rate during and after your run and dark, golden-colored urine. After your run, keep drinking fluids until your urine is clear.

3) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

4) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here… do not use this as a method of weight loss!

5) Apply a sunscreen of at least SPF #15. Make sure that it is a non-drip formula that won’t drip into your eyes.

6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

7) Wear light-colored micro-fiber clothing.

8) Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you’ll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

9) Eat salty foods and drinks such as pretzels and tomato juice.

10) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.

These all make pretty good sense – easier said than done for some of them.

1 comment - What do you think?
Posted by The Running Guy - July 30, 2007 at 6:24 pm

Categories: Training   Tags:

Started Training for the Next Race – 10-K

I am actively trying to secure a bib for the Melissa’s Road Race being held in Banff, Alberta on September 22, 2007. I missed the deadline way back in February to register and this one fills up super fast. I have done it for the past two years (10-K the first year and Half-Marathon the second) and always have fun. We run through the Rocky Mountains – it is a gorgeous run with a real good group (1000’s) of people. If you know of anyone who has to give up their bib, let me know!

I have 9 weeks to train for this one. I am using the FIRST methodology of training for this which incorporates 3 key runs and 2 cross training days. I came across it first in Runner’s World magazine and then bought the book, Runner’s World Run Less, Run Faster. One run includes speed work, 1 run is a long run, and 1 run is a temp run. It really breaks up the runs into specific goals.

Key Run #1 is the speed run and will usually include something like a 10 minute warm up run, followed by some repeats such as a 400 meter (with 400 meter rest, a 600 meter (with 400 meter rest), and a 800 meter (with a 400 meter rest). These runs are meant to be run at a pace dictated by your 5-K time. It is laid out very well in the book. If it sounds like a lot of work remembering what you are supposed to run, my Garmin Forerunner 305has really come in handy as I can upload the workouts into the watch and it takes me through the workout.

I will keep on posting the progress on the training over the next 9 weeks. Please ensure you use the comments to provide feedback and to let me know who is reading!

Be the first to comment - What do you think?
Posted by The Running Guy - July 25, 2007 at 9:26 pm

Categories: My 10-K Training   Tags:

Completed the Calgary HSBC Half-Marathon

I successfully ran the half-marathon this past Sunday and it went well. The weather was overcast and a bit cooler than usual, which as you all know is better than the alternative. Last year, when I ran the marathon, it was about 90 degrees and super sunny – a much different running environment.

My time for the half was 2:03:43. I would have liked to run a sub-2 hour but so be it. I am glad it is done – on to the next race. I think I would like to run a 5-K as I have never done one of those before and would like to see how fast I can run it. I will let you know!

1 comment - What do you think?
Posted by The Running Guy - July 10, 2007 at 7:44 am

Categories: Race   Tags:

4 Days Until the Half-Marathon

In the home stretch now and in the tail end of the taper phase – the run is this coming Sunday and I feel good. I don’t think this will be my fastest half every (1 hr 48 minutes) but it should fell good. I am ready to push it and see how fast I can do it.

Tonights run was a 10 minute warm up followed bu 6 X 0.25 mile repeats with a 0.25 coll down between each speed workout. I finished up with another 10 minute cool down. Tomorrow and Friday I plan to ride into work and on Thursday I am going to do a pretty light 3 miler just to keep the legs fresh.

My next post won’t be until after the race so until then….

2 comments - What do you think?
Posted by The Running Guy - July 3, 2007 at 8:25 pm

Categories: My Marathon Training   Tags: