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Too hot to Run ??
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All,
I have just completed the Robin Hood Half (2:04) and had the same problems I had for the London Marathon, when I'm in training I seem to very easily get into a grove and just keep running, the miles fly by and I get to enjoy the countryside... Problem is, turn up the heat i.e This years marathon and yesterdays half and I feel like a knackered old kart horse and get Jimmy Saville coasting past me.
As soon as its too hot, I loose mass amounts of fluids and my legs feel like they want to give up at 4 miles, and I barely manage to keep moving.. compare this to a cool day in training I can run for ever (ish)
Its really beginning to annoy me now as I know I can do a lot better times than I have shown in these events.
Will I have to run all my events in the Arctic or does anyone have any ideas that may help.
p.s I train 3-4 times a week with at least an 8 mile run on sundays.
I have just completed the Robin Hood Half (2:04) and had the same problems I had for the London Marathon, when I'm in training I seem to very easily get into a grove and just keep running, the miles fly by and I get to enjoy the countryside... Problem is, turn up the heat i.e This years marathon and yesterdays half and I feel like a knackered old kart horse and get Jimmy Saville coasting past me.
As soon as its too hot, I loose mass amounts of fluids and my legs feel like they want to give up at 4 miles, and I barely manage to keep moving.. compare this to a cool day in training I can run for ever (ish)
Its really beginning to annoy me now as I know I can do a lot better times than I have shown in these events.
Will I have to run all my events in the Arctic or does anyone have any ideas that may help.
p.s I train 3-4 times a week with at least an 8 mile run on sundays.
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Comments
I don't know what the solution is. I have the Windsor half in less than a fortnight and I'm hoping the weather cools down before that or I'm stuffed, especially as my training was interrupted by a two-week holiday and my longest run to date has been 10.5 miles ...
Other people will be hot too, although that is no consolation when it's a personal best you are chasing.
Write yourself a little note saying how much you hate running in the heat.
Open it in November. It won't help, but it might cheer you up as your knees go purple and frostbite threatens your nose.
Doing all the things Stickless mentions is a help, but you'll most probably still have to revise your time targets when the weather is hot.
Sorry not much help and yes I get very frustrated by it too. That's why last summer I trained for a triathlon to give myself a different target. I've now decided that I'll do some more triathlons through the summer months which for me just takes the disappointment out of not being able to run at my best.
When the weather then cools down I find I'm just as fit if not better from it!
And it's very true that you do notice an improvement in fitness as soon as the weather cools down, which is nice.
Just doesn't help with trying to race in the summer!
However, I managed 12 miles on Sunday - in the heat - and although it wasn't comfortable on the skin, I got through it in one piece.
The secret weapon? My father! He came with me on his bike and carried far more drink than I could have carried myself comfortably. I drank 2litres in the morning before running - and another 1.5 litres during the run itself. I found that really made all the difference - although I was still hot, for the first time I felt properly hydrated whilst running in the heat, and I wasn't worried about running out of drink so didn't need to ration myself.
Don't know how that would work on a race day (although there are water stations!) but I know that having done the training run in the heat, I feel more comfortable about attempting a race in the heat.
If you have any friends/family who could be a support team on a long run, I can thoroughly recommend it!
Showeres on the course would be nice:o)
Minkin-adventure racing sounds fun and as you say through the summer would take the sole focus off running.
For me road/x-country running will always be my first priority, but after the last 2 summers with hay fever that brings on asthma symptoms and suffering in the heat I just knew that I needed another focus through the summer that still involves run training.
I think the problem is certainly aided by lots of drinks etc, but this is one thing I found to be a distinct lack of on Sunday for the Robin Hood Half, after running the London full I think your expectations become very high for other events.
The water stops should of been doubled at least, there were times on the run where I new I was dehydrated in a big way and was not a happy bunny.
It took me soo long to recover the fluids afterwards, I just sat and drank for hours.
I too like the idea of the Tri training, bit of swimming and cycling I'm sure will distract from running in the heat.
Problem is that whenever I book an event I will almost feel like pulling out if its too hot because I know I will not even slightly enjoy the run and that after all is what I want...thanks all for your feedback.
Just remembered !!! did'nt the England football team have some specials NASA vests that were basically like wine coolers and thenlower your core temp, maybe I should try and buy and Sell some of these !!
Or maybe the Camelbak packs? Does anyone use these???
:>)
Though it was sobering, as I came home in about 2hr 15 (ah, those were the days) to see so many better runners strewn about the wayside prostrated by the heat.
I think I could take to trail running at any time of year.
I agree with the others who have said that no matter how bad it feels, training in the heat helps you acclimatise to it (and we had plenty of it this summer).
The Robin Hood was warm and I felt it a bit in the last three miles but I kept reminding myself that only a month or so ago I was running in 35C of heat. When I was younger I used to absolutely dread running in the warm but now, I don't mind as I know that if I can get through running in the heat when it cools down in the autumn I will be flying!!
I think that if you can mentally get over the idea of running in the warm then you are part of the way there. The other part is religously keeping yourself hydrated, and experimenting with different amounts before the start of the race (as someone has said it is possible to overhydrate and believe me that feels terrible!) I would be keen to know how much you drink the days before and the morning of the race. If you were feeling the signs of dehydration at 4 miles, it kind of sounds as if you are not taking on enough fluids.
Also you should get into the mindset that when it is warm, you cannot expect to run as fast or or feel as pleasant as when it is cooler. That is why professionals tend to dread Championship marathons as they are run when it is too warm.
September/April races always run the risk of being warm, just as they can be very cool. If you know you are a cool weather runner why not look at an October-November/Feburary-March race? There are loads of them about.
I find it quite hard to judge the volume of fluid I need before a race, especially if it's a morning race. Normally I run evenings and will consume a good two litres of water plus a couple of cups of tea during the day, which is normally adequate. I leave about an hour an a half between my last fluid consumption and my run, otherwise I tend to develop a stitch.
Morning race days are always difficult. Usually races are on Sundays so the idea would be to drink plenty on the Saturday. I never seem to manage this as I'm always out and about on Saturday and never drink as much as when I'm at work because there are never loos around when you want them!!
On race morning I try to drink a load of fluid when I get up, then try not to drink any apart from a few sips for about an hour or so before the race starts. This is quite hard if it's a hot day and you're having to wait around with nowhere to shelter from the sun. Trouble is, if I drink much before the race I can feel it sloshing around my stomach, which isn't pleasant and tends to result in a stitch.
I do try to carry a small bottle of drink in my bag when I'm out and about and at work I have one on my desk, but like most people there are days where I know I don't drink enough!
Hilly, I think that sounds like sensible advice. On average I must drink 2-3 litres a day - I get through 2 litres at work then must have at least another half litre or so in the evening. Maybe I'm drinking too much? I think I do try to overcompensate on race mornings for the fact that I won't be able to drink just before the start.
I try to work on the 'clear pee' principle!
On race morning the best thing to do is to drink upto about 1 hr before the race then drink nothing until 10 mins before the race starts. This apparently helps with the sweating process.
Does anyone use the Camelbak's or do you just use a drinks belt ? I have a drinks bottle belt but like the idea of the camelbak?
My fluid intake before the race was very good, I was making a real effort all the way upto the final hour to drink well. I probably had at least two litres of water a day and then a sports drink in the final hour leading up to the race.
Problem I find is that my thirst and temperature never went down, as soon as I had finished one drink and carried on past the station I could of gone back for half a dozen more.
The most painful part of the run was my legs totally loosing interest in running and the aching and lack of strength in them was not nice at all. I felt like I had never run a yard in my life.
You live and learn I guess, plenty more hot weather training, a cap during the summer months and fifteen water bottles attached to me should do it....thanks all
I do think the bottle belt is the best method I've tried - you don't have to carry anything in your hands (which I hate) and the Nathan one was very easy to slide the bottle in and out of. The pocket's good for keeping keys/phone/energy gels/money etc in, too.
Nigel - problem with the camelbak is you need to have the bag to put it in. Which means straps over your shoulders (ow) and the bag itself against your back - which, if you're overheating already, would probably not help. I suspect that it's more useful for trailrunning than racing. However, that's only my opinion, having run with a very heavy rucksack on Friday night, which is obviously not the same thing at all. I still bear the scars on my neck and shoulders, though, and I couldn't believe how hot it was having sth clamped to my back.
Of course, if you ditched the fleece top, you might find running easier ;-)
You got me, I knew I should of taken the fleece top off.
There were a few people running on Sunday with Camelbaks I should i done a shoulder check afterwards.
The bottlbelt rather than the carrying gets my vote, especially if its a big bottle, I find I do not feel balanced (do not tell me to carry two bottles either)
Thanks.