More Gratitude - What Makes Each Day Count

Right before the pandemic became widespread I had a profound change in my career.  Without getting specific, I no longer was employed at the place I thought I would retire from when I had helped them reach 500 stores across the US.  When I left, we had 360 stores.  So close.  But the change meant that I had to pivot.  I did flounder a bit at the beginning.  I felt sorry for myself wondering what I was going to do to earn money and support myself and my family.  I was 59 years old and the number of jobs in my field was shrinking.

I let myself wallow for a couple of months and then decided to do something about it.  I wasn’t going to let this set me back.  After speaking with some close friends and colleagues, I decided to use my skills and talent in a new way.  I became a consultant.  I started calling people I knew in the industry to catch up and just let them know what I was up to.  To my surprise, I started to get some inquiries into how I might be able to help their companies.  The next thing I knew, I had landed two really good clients and was on my way.

As the year ended, I decided to look back on the 10 months of the pandemic.  I wondered if I had more to be grateful for than to be sad about.  It wasn’t hard to see that there were definitely some things to be grateful for this year despite all that was bad in the world.  I decided to sit down and list them.  When I finished it up on New Year’s Eve, I couldn’t believe how long the list was.  

Here is my list.  I hope that you too found some good things to be thankful for this year.  

1. Good Health

During this pandemic, I was still able to keep up my running routine.  At the same time, I was eating better and lost weight.  I feel like I am in peak health and attribute it to the pandemic.

2. Money in the Bank

Even though I no longer have a regular paycheck, I feel fortunate to have money in the bank.  I know that this makes me richer than most people on Earth.

3. Good Friends

I have found out who my true friends were as the pandemic stretched on.  They were the ones who checked in on me regularly to just see how I was doing.  I realize now that it’s the quality of my friendships, not the quantity.

4. Judaism

Being able to worship through Zoom and remain connected to my temple has helped me is so many ways.  Even though it was different, at the same time it helped keep an established routine.

5. Your Parents

My parents are now in their 80s and I am thankful to still have them as part of my life.

6. Weekends

Even though one day melted into the next.  I still looked forward to the weekend when my son and his wife would come over for a visit.  We would share a meal and just spend time together which is the best way to feel connected in this time of isolation.

7. Having the Perfect Partner

This forced isolation and being out of work gave me time to be with my wife more than I ever have since we got married.  It reminded me of why I was lucky enough to have her sharing my life.  

8. Learning from Mistakes

I sometimes wish I had not and did not make so many mistakes both personally and professionally.  But, if I never made mistakes, I wouldn’t learn from them and be able to grow as much as I have this year.  

9. Having a Home

I am blessed to have a very comfortable home that is set up just the way we like it.  And I now know more than ever that just having a place to call home is something to be thankful for.

10. Breathing Fresh Air

Through my running, I find comfort in just being able to step outside and breathe in the fresh air.  I love the cool air of the mornings as I run.  The fresh air reinvigorates me and gets me ready for the day.

11. Laughter

Those who know me know that I love to laugh.  Without laughter, there is no joy in the world.  And if we can’t laugh at ourselves, who can we laugh at.

12. Safety and Security

Even though the virus is a scary thing, I know that I can wake up without immense fear as I am taking the precautions to stay safe and healthy.  This frees me up to really live my life to the fullest.

13. Sunshine

I like to sit out on my back porch and eat my lunch.  I do this to enjoy the sun’s warmth.  It helps to brighten my day.

14. Time

If this pandemic taught me anything, time is precious.  Although I felt like there was too much time to fill each day, I soon realized that actually there almost wasn’t enough of it as I started to land clients.

15. Cell Phones

Cell phones made staying connected to family and friends easy.  Sometimes a simple text just to remind someone you are thinking of them will brighten their day.

16. Books

For the first time in a long time, I had time to read.  Books have always provided me an escape and also a way to learn.  This pandemic provided me time to get back to reading and took my mind off of all the negativity the virus brought into our lives.

17. Art

As an artist, I know that our world would be less beautiful if it didn’t exist.  I loved seeing all of the art on my Facebook page a people found ways to share their visual works.

18. Holidays

Even though we were in lockdown, we still celebrated all of the holidays both secular and Jewish.  We felt that despite the pandemic celebrating holidays was something to be thankful for.

19. Tears

I did find that certain music, movies, or television shows brought tears to my eyes.  Tears of happiness and sadness.  I wasn’t sure if it was triggered by isolation, but I let them flow because it gave me release and seemed to calm my fears.

20. Waking up each day

Isn’t it wonderful to simply wake up and realize that you have another day to does something productive?

21. Wisdom that Comes with Age

Even though I am not sure I am actually gaining wisdom, I am thankful that I seem to be able to learn something new each day.  I am definitely getting older and there is no stopping that.

22. Mountains

I loved going into the mountains whenever I can.  Our December trip to Sedona allowed us to do some hiking in the hills that surround the town. 

23. Eyesight

I am thankful for my eyesight.  Even though it is weakening, I am still able to see the world’s beauty.  We definitely saw some beautiful vistas in Sedona.

24. Sunrises and Sunsets

I love running along as the sun rises.  The peacefulness of the world at that time is soothing.  Watching the sunset reminds me to take stock of the day and realize that maybe the simple things in life are to be enjoyed.

25. Moon and Stars

There is nothing more beautiful than a very clear sky with a bright moon and stars.  I get to enjoy them every morning as I run.

26. Music

I have been listening to more music than I had in the recent past.  It brings me such joy and happiness  I am thankful for the way that it helped to lift me when I was down.

27. Challenges

Even though I hated the fact that my career was forever changed without my having a say, I realized that without challenges in life, I wouldn’t be where I am now.   I am happier and more fulfilled in what I am doing than I have been in a very long time.

28. Vaccines

Finally, I am most thankful for the fact that scientists were able to develop a vaccine that will hopefully get the pandemic and virus under control.  If that happens, we will be able to hopefully get back to a more normal way of life.

Realizing all the things you should be thankful for is the first step, practicing gratitude is what you should start doing.  I finished one more lap around the sun and covered 1,767.10 miles on the planet.  I am going to stop posting for a while as I don’t think blogging is as popular as it once was.  If I ever get back to racing, I might blog about my races.  If I don’t blog again, I just want to thank you for following me and reading my ramblings.  Just know that I will always be out there somewhere running and enjoying life.

Nov 23 – 4.70 miles (50:38, 10:47 pace) – Hill Repeats

Nov 24 – 3.10 miles (25:02, 8:03 pace) – Tempo Run

Nov 26 – 3.10 miles (23:36, 7:37 pace) – Speed Work

Nov 27 – 4.10 miles (37:34, 9:09 pace) 

Nov 28 – 8.40 miles (1:21:30, 9:32 pace) 

Nov 29 – 4.50 miles (42:13, 9:23 pace) 

Nov 30  – 6.20 miles (1:05:14, 10:31 pace) – Hill Repeats

Dec 1  – 3.10 miles (24:15, 7:49 pace) – Speed Work

Dec 3  – 5.10 miles (46:38, 8:02 pace) – Tempo Run

Dec 4  – 4.50 miles (42:09, 9:22 pace) 

Dec 5  – 9.50 miles (1:30:03, 9:29 pace)

Dec 6  – 4.50 miles (46:38, 8:52 pace) 

Dec 7  – 5.10 miles (54:47, 10:45 pace) – Hill Repeats

Dec 8  – 3.10 miles (23:27, 7:34 pace) – Speed Work

Dec 10  – 5.10 miles (41:30, 8:08 pace) – Tempo Run

Dec 11  – 4.70 miles (42:16, 9:11 pace) 

Dec 12  – 11.10 miles (1:46:13, 9:34 pace)

Dec 13  – 3.20 miles (29:50, 9:20 pace) 

Dec 15  – 3.10 miles (28:28, 9:12 pace)

Dec 16  – 3.10 miles (28:28, 9:11 pace) 

Dec 17  – 3.10 miles (28:25, 9:10 pace)

Dec 18  – 3.10 miles (27:53, 9:00 pace) 

Dec 19  – 8.20 miles (01:17:10, 9:25 pace)

Dec 20  – 3.10 miles (30:28, 9:50 pace) 

Dec 21  – 4.10 miles (40:20, 9:50 pace)

Dec 22  – 4.10 miles (38:49, 9:28 pace) 

Dec 23  – 4.20 miles (39:52, 9:30 pace)

Dec 24  – 5.20 miles (49:03, 9:26 pace) 

Dec 25  – 5.10 miles (49:54, 9:47 pace)

Dec 26  – 6.20 miles (1:00:47, 9:48 pace)

Dec 27  – 4.10 miles (37:44, 9:11 pace)

Dec 28  – 5.20 miles (56:03, 10:47 pace) – Hill Repeats

Dec 29  – 3.10 miles (49:54, 7:52 pace) – Speed Work

Dec 31  – 5.20 miles (42:44, 8:13 pace) – Tempo Run

Jan 1  – 5.10 miles (50:18, 9:52 pace) 

Jan 2  – 8.50 miles (1:21:04, 9:32 pace) 

Jan 3  – 4.50 miles (40:29, 9:00 pace) 

Jan 4  – 5.80 miles (1:03:25, 10:56 pace) – Hill Repeats

Jan 5  – 3.10 miles (24:43, 7:58 pace) – Speed Work

Jan 7  – 3.10 miles (27:18, 8:47 pace) – Tempo Run

Jan 8  – 4.10 miles (37:13, 9:04 pace) 

Jan 9  – 9.50 miles (1:34:30, 9:57 pace)

Jan 10  – 4.50 miles (41:00, 8:08 pace)

Total Miles:  163.30 miles

2020 Total Miles:   1,767.10 miles 

Total Miles:  48.20 miles

2020 Total Miles:   48.20 miles

Grateful

I have to say that keeping a blog seems a bit pointless at this time.  I have been totally consumed with starting a new business after leaving my job back in February.  I haven’t prioritized writing about my running.  No races scheduled because of the pandemic.  Who could have imagined all that we would have gone through as a society and individually at that point in time?  Yet here I am.  It feels like another lifetime since I walked out the front door of my job and thought I would be able to start earning a living as a consultant pretty easily.  Yet here I am.  Still running.

I am alive.  I am healthy.  I have not lost a single family member or friend to COVID19.  I have started to earn money as a consultant.  I was exposed to the virus but didn’t get it.  I have reconnected with friends and business associates I had not spoken to in years.  I yearn to be able to see them in person.  I am frustrated.  I am scared.  I am worried.  I am happy.  I am sad.  I am hopeful.  And yes, all of these feelings and experiences make me grateful.

I am sure you are wondering how I could be feeling grateful in these times.  Simple.  I choose to be grateful.  My cousin just published a book and shares a quote that explains how I can be grateful.  He says, “Not everything in life is good. The secret is to look for the good in most things.”  Based on this idea, I choose to not dwell on the negative and try to find the silver lining in what life throws my way.  It isn’t always easy.  But with practice, I have found I can find good almost everywhere.  I recommend trying it.  Being grateful is a powerful and empowering thing.  As I intentionally look for things to be grateful for I have found that there is a never ending supply.  That supply includes my friends, running, family, children, and wife.

I am grateful for my friends as they supply me with genuine love and continuous support.  They all motivate me in so many ways and are always there to provide an extra boost of energy when I need it.  My gratitude comes from the realization of the depth of the friendships I have been able to cultivate and maintain.  Even during this time of social isolation, I know they are still there for me.  I hear from them through social media, texts, emails, and calls.   They always seem to intuitively know when I am feeling low and their communication brings me right out of my funk.

I recently read a post that listed 12 reasons to be thankful for running.  I could not have created a better list of reasons to be grateful for running:

1. Running taught me to push my limits.
2. Running has shown me how to pursue a dream relentlessly, no matter how big it might be.
3. Running adapts to different phases of my life.
4. Running allows me to experience nature.
5. Running brings me closer to others.
6. Running helps me solve problems.
7. Running provides a safe outlet for stress and anger.
8. Running has introduced me to new places.
9. Running keeps me in good health.
10. Running makes me stronger.
11. Running promotes acceptance in a world that so desperately needs it.
12. Running provides a safe place of acceptance.

(https://runninforsweets.com/thankful-for-running/#:~:text=Running%20inspires%20me%20to%20head,appreciate%20it%20every%20single%20day)

I am blessed with a family who loves and supports me in so many ways.  I cannot imagine how my life might have turned out without them.  They love and care about me no matter what.  Like most families, we don’t always agree on everything.  But regardless of our differences we always love and support each other.  One of the best things about having a family like mine is that there is rarely a dull moment. With so many unique individuals, the conversations stray all over the place. Yet we all seem to have a similar sense of humor. Whenever we are together, we laugh constantly creating lasting memories in the process.  Each and every day my gratitude and love for them grows stronger.

Someone once said that having children is the most optimistic thing a person can do.  I agree.  I am grateful for my children because they have always helped me to see the world in new ways.  Most importantly, they help me to remember how awe-inspiring the natural world is.  I am also grateful for their giving me hope.  Even in their 20s, they still have a sense that anything is possible.  I have found that living with this attitude makes amazing things happen.  They happen because my children don’t place any limitations on what they believe they can accomplish.  Finally, they have made me a better person by simply and honestly making me aware of my behavior, which makes me want to control it better.

Finally, I am so grateful to have found the perfect partner in life – my wife.  Besides the fact that she is still as beautiful as the day we met; she is one of the most compassionate people I know.  Some think she is tough and measured.  In fact, she feels deeply for others and always puts the needs of others first.  This was proved by how great Mom she is to our children.  She pushes me to excellence never discouraging me from trying something new in my career.  That encouragement allowed me to start my own consulting business.  How many wives would be willing to allow their spouse to leave a high paying job to start their own business especially during a pandemic?

Yet, I am most grateful for her ability to put up with me.  I’ve been a pretty big jerk in so many instances over our 35 years of marriage.  But she is still here with the love and support I need.  I sometimes wonder why she would stay and then I realize that she has a great sense of humor.  I find her irreverence at times so refreshing.  She can make me laugh when I most need it.   We laugh together often and I’m so grateful for that!

It would be easy for us to think of this as the worst time in our life.  But we have been through sorrows, loss, and sadness before.  I choose to be grateful that I am here.  I can remember those bad times of the past and know that I made it through to the other side.   By remembering how difficult life can be and how far I have come provides the contrast I need to find gratefulness.   So yes, here I am.  Going through a very difficult time in our collective lives.  Yet, here I am feeling grateful to be here and going through it because I know I will make it through and be better for it.

Sept 20 – 3.10 miles (27:31, 8:52 pace) – Speed Work
Sept 22 – 3.10 miles (29:40, 9:33 pace) 
Sept 25 – 5.10 miles (47:57, 9:24 pace) 
Sept 26 – 8.10 miles (1:16:23, 9:26 pace) 
Sept 27 – 5.10 miles (46:33, 9:08 pace) 
Sept 29 – 3.10 miles (24:11, 7:48 pace) – Speed Work
Oct 1 – 5.20 miles (54:32, 8:05 pace) – Tempo Run
Oct 2 – 5.10 miles (46:38, 9:09 pace) 
Oct 3 – 9.10 miles (1:21:46, 8:59 pace) 
Oct 4 – 5.10 miles (37:14, 9:12 pace) 
Oct 5 – 5.80 miles (58:50, 10:09 pace) – Hill Repeats
Oct 6 – 3.20 miles (24:50, 7:45 pace) – Speed Work
Oct 8 – 5.10 miles (42:01, 8:14 pace) – Tempo Run
Oct 9 – 5.10 miles (46:56, 9:12 pace) 
Oct 10 – 10.10 miles (1:31:34, 9:04 pace) 
Oct 11 – 4.10 miles (37:47, 9:13 pace)
Oct 12 – 4.70 miles (48:37, 10:21 pace) – Hill Repeats
Oct 13 – 4.10 miles (24:50, 8:37 pace) 
Oct 15 – 5.10 miles (45:12, 8:52 pace) 
Oct 16 – 5.10 miles (46:01, 9:02 pace) 
Oct 17 – 8.10 miles (1:15:27, 9:19 pace) 
Oct 18 – 4.10 miles (36:55, 9:00 pace)
Oct 19 – 6.20 miles (1:04:35, 10:25 pace) – Hill Repeats
Oct 20 – 3.10 miles (24:18, 7:50 pace) – Speed Work
Oct 22 – 5.10 miles (41:08, 8:04 pace) – Tempo Run
Oct 23 – 4.50 miles (40:32, 9:01 pace) 
Oct 24 – 9.10 miles (1:24:21, 9:16 pace) 
Oct 25 – 4.10 miles (36:25, 8:52 pace)
Oct 26 – 5.20 miles (55:57, 10:46 pace) – Hill Repeats
Oct 27 – 3.10 miles (24:48, 8:00 pace) – Speed Work
Oct 29 – 5.10 miles (41:41, 8:11 pace) – Tempo Run
Oct 30 – 4.10 miles (37:41, 9:12 pace) 
Oct 31 – 10.10 miles (1:24:21, 8:59 pace) 
Nov 1 – 4.10 miles (36:25, 9:18 pace)
Nov 2 – 4.80 miles (48:45, 10:10 pace) – Hill Repeats
Nov 3 – 3.10 miles (24:47, 8:00 pace) – Speed Work
Nov 5 – 5.10 miles (40:39, 7:58 pace) – Tempo Run
Nov 6 – 4.10 miles (37:33, 9:10 pace) 
Nov 7 – 8.10 miles (1:19:14, 9:40 pace) 
Nov 8 – 4.10 miles (37:57, 9:15 pace)
Nov 9 – 5.80 miles (1:03:53, 11:01 pace) – Hill Repeats
Nov 10 – 3.10 miles (24:32, 7:40 pace) – Speed Work
Nov 12 – 5.10 miles (40:39, 7:58 pace) – Tempo Run
Nov 13 – 4.30 miles (37:35, 8:44 pace) 
Nov 14 – 9.30 miles (1:27:25, 9:24 pace)
Nov 15 – 4.50 miles (45:10, 10:02 pace)
Nov 16 – 5.50 miles (56:16, 10:14 pace) – Hill Repeats
Nov 17 – 3.10 miles (23:40, 7:38 pace) – Speed Work
Nov 19 – 5.10 miles (41:33, 8:08 pace) – Tempo Run
Nov 20 – 5.10 miles (48:33, 9:31 pace) 
Nov 21 – 10.10 miles (1:35:33, 9:27 pace) 
Nov 22 – 3.10 miles (28:18, 9:08 pace)

Total Miles:  351.20 miles
2020 Total Miles:   1,603.80 miles  

Avoid Indifference and Get Engaged

With the pandemic still limiting our ability to socialize and with all road racing becoming virtual, I have really not been overly motivated to blog about running.  I get up each day (except Wednesday) and go out for a run.  I have no real goal in sight as I am not signed up for a race.  I choose not to sign up for the virtual races because they are nothing more than another solo training run.  I still enjoy the sport.  I just miss the community aspects of racing.

As I run my miles, I have a lot of time to think.  The past few weeks, I keep coming back to the thought that the world has gone a little meshugana (crazy).  I feel that the entire human race is choosing sides.  We are forgetting that we are all living on this planet together.  We need to respect each other.  Instead, we are totally indifferent to other's plight.  All that matters is how I feel or how others make me feel.  I feel we have lost all empathy which makes me deeply sad.

Elie Wiesel once said, “The opposite of love is not hate.  It’s indifference.  The opposite of beauty is not ugliness.  It’s indifference.  The opposite of faith is not heresy.  It’s indifference.  The opposite of life is not death. It’s indifference.”  Wiesel’s comment is so accurate.  Today I see indifference to other humans and a general lack of compassion toward those who suffer injustice.  When I hear people put down the protests raging across our country as being terrorist activity or saying that the Black Lives Matters movement is a radical leftist mob looking to sabotage the white, suburban lifestyle, it confirms my fears that we don’t have empathy for our fellow man.   This indifference to the suffering or socioeconomic position of the other is the real issue our global community must confront.

As a Jew, it is hard not to compare the current indifference with the historical instances of indifference that allowed for mass violence and murder in human history, particularly the Holocaust.  We must all understand that history is more than something that happened in the past.  It is a grim reminder of our potential future.  Therefore, I believe that actions are not choices.  We are obligated to not just be fighters but be fully engaged with what is happening around us.  We must understand the dangers that grow with indifference.  Know that indifference comes in many forms.  I choose to not be indifferent to the plight of my fellow human beings.  I choose not to be indifferent to knowledge and science.  I choose to not distance or desensitize myself from the lessons of the past.  By being engaged in this way, I cannot be indifferent.

We are created in God’s image (tzelem Elohim).  If this is true, then lesbians and gays are created in the image of God. Bisexuals, transgender, cisgender, heterosexual, celibate, queer-identifying, single, and married persons are all images of God.  No matter what skin color you have – you are also the image of God.  Based on this truth, I cannot be indifferent to their plight and suffering.  Rather I must champion inclusion.  God asks us to love our neighbor as ourselves.  This is another way God is telling us to be inclusive.  We are obligated to love the stranger.  Here is yet another reason to strive for inclusion.

I believe that we are put on this Earth to build a world on loving kindness, engagement, and inclusion rather than strict rules and exclusion.  How can we do this?  By recognizing the image of God in all people.  If we do this then there is no way to not clearly understand that we are all connected.  If we don’t understand this connection, we lose our compassion and empathy for things that are not directly concerned with our advancement.  John Lennon simplified this truth when we said, “I am he, as you are he, as you are me, and we are all together.”  I choose to lean into the concept of connectedness.  Instead of being focused solely on personal gain, I will live my life as part of an interconnected world and try to champion treating every one of whom I come into contact with lovingkindness.

“For a slim figure, share your food with the hungry. For beautiful hair, let a child run his fingers through it once a day. For poise, walk with the knowledge you’ll never walk alone… We leave you a tradition with a future. The tender loving care of human beings will never become obsolete. People even more than things have to be restored, renewed, revived, reclaimed, and redeemed and redeemed and redeemed. Never throw out anybody. Remember, if you ever need a helping hand, you’ll find one at the end of your arm. As you grow older, you will discover that you have two hands: one for helping yourself, the other for helping others. Your ‘good old days’ are still ahead of you, may you have many of them.”

—Sam Levenson

Aug 17 – 6.50 miles (1:09:49, 10:45 pace) – Hill Repeats

Aug 18 – 3.10 miles (24:53, 8:02 pace) – Speed Work
Aug 20 – 5.10 miles (43:29, 8:32 pace) – Tempo Run
Aug 21 – 6.00 miles (58:06, 9:41 pace)
Aug 22 – 9.10 miles (1:27:15, 9:35 pace) 
Aug 23 – 5.10 miles (48:49, 9:35 pace) 
Aug 24 – 6.20 miles (1:05:08, 10:31 pace) – Hill Repeats
Aug 25 – 3.10 miles (24:49, 7:59 pace) – Speed Work
Aug 27 – 5.10 miles (43:08, 8:27 pace) – Tempo Run
Aug 28 – 5.10 miles (49:04, 9:37 pace) 
Aug 29 – 10.00 miles (1:37:23, 9:39 pace) 
Aug 30 – 5.10 miles (47:40, 9:21 pace) 
Aug 31 – 5.10 miles (54:47, 10:45 pace) – Hill Repeats
Sept 1 – 3.10 miles (26:44, 8:47 pace) – Speed Work
Sept 3 – 5.10 miles (43:32, 8:32 pace) – Tempo Run
Sept 4 – 5.10 miles (52:16, 10:15 pace) 
Sept 5 – 8.10 miles (1:18:30, 9:42 pace) 
Sept 6 – 5.10 miles (49:21, 9:41 pace) 
Sept 7 – 6.10 miles (1:05:33, 10:45 pace) – Hill Repeats
Sept 8 – 3.10 miles (24:40, 7:57 pace) – Speed Work
Sept 10 – 5.10 miles (41:00, 8:02 pace) – Tempo Run
Sept 11 – 4.10 miles (38:23, 9:22 pace) 
Sept 12 – 9.10 miles (1:20:24, 8:50 pace) 
Sept 13 – 4.20 miles (39:56, 9:31 pace) 
Sept 14 – 5.50 miles (54:32, 9:55 pace) – Hill Repeats
Sept 15 – 3.10 miles (24:58, 8:03 pace) – Speed Work
Sept 17 – 5.10 miles (40:51, 8:01 pace) – Tempo Run
Sept 18 – 4.10 miles (37:14, 9:05 pace) 
Sept 19 – 10.10 miles (1:32:28, 9:09 pace) 

Total Miles:  160.70 miles
2020 Total Miles:   1,252.60 miles  

Beat the Heat

I live in Arizona where running during the summer and early fall months is difficult due to the heat.  Even if I get up early before the sun rises, it is still 88o or hotter.  Once the sun comes up it heats up pretty quickly making my runs really tough.  Running in the heat takes as much planning as running in very cold weather.  If you live in an area that has high temperatures or humidity, you need to know that during the summer’s heat you cannot expect to match your normal training paces.  However, if you go out and run in the heat consistently for at least two-weeks your body will begin to acclimate.  Once you have acclimated, you just need to understand the effect of heat and humidity on your pace to allow you to be realistic about your training.

A while back, I found two websites that helped me figure out what pace I should strive for during my training runs.  I find that running through the dog days of summer allows me to stay in shape for future races without risking my health.  It also allows me to not beat myself up mentally if I don’t hit a certain pace.  Knowing what a realistic pace should be given the temperatures keeps me sane and healthy.  The first website I visit when planning a training run is http://www.dpcalc.org/.  This website allows me to figure out what the dewpoint is given the ambient temperature and relative humidity.  To be able to figure a target pace, I need to know the dewpoint.  The dew point is the temperature the air needs to be cooled to (at constant pressure) in order to achieve a relative humidity (RH) of 100%.  This is a better measurement than relative humidity in predicting pace.

Once I have the dewpoint, I then go to https://runnersconnect.net/training/tools/temperature-calculator/.  This website has an online calculator that predicts how much the heat will impact my workout times.  I use this calculator to plan my training run paces to account for hot temperatures.  Once I know the pace calculated, I then adjust my goal time for each run before heading out.  I have tested this calculator against my training runs and have found it to be very accurate for me.  But it may not be exactly the same for you because we all respond differently to the heat.  For some reason, my body tolerates heat pretty well.

The general consensus among runners is that on average for every 10-degree increase in air temperature above 55 degrees, there is a 1.5 to 3 percent increase in your per mile pace.  Most runners know what pace they can hit for different distances in ideal weather.  I recommend going out for a 3 to 5 mile run test run.  When you get back check your average pace against the on-line calculator.  You can then compare the predicted pace against what the norm would be given the 1.5 to 3% increase in pace would be given the temperature.  For example, if your normal training pace is 8:00 per mile for a 5 mile run at 55o, at 75o you should be able to hit a pace between 8:07 and 8:14 per mile.  Once you compare this to the calculator, you will know how accurate it will be for you.

Once you know the right pace there are a couple of other things you can do to help achieve your training and racing goals.  First, I cannot recommend enough to run as early in the morning as you can.  I know getting up at 5 a.m. is tough.  But the simple truth is that during the summer, the coolest part of the day is before sunrise.  Running after sundown doesn’t really work as all of the heat stored in the ground during the day begins to radiate upward.  The radiant heat makes running even harder.  I have run at night and found that I prefer the mornings as it can still be in the triple digits here in Arizona after sundown.  There is no arguing that running in the early morning is the best time to beat the heat.

Next, what running gear you choose to wear can also help to keep you cool.  Frankly, the fewer clothes the cooler you’ll be.  But if you are running when the sun is out you need to wear sunscreen on all of your exposed body parts to avoid sunburn.  I choose to run in a very lightweight, breathable, and moisture-wicking fabric. I sweat a lot in the heat so I need the wicking to keep my shirt from sticking to me.  I have found that these fabrics help keep me cool as they disperse the heat.  Finally, I choose to run in light-colored shirts as they are more visible in the dark and after the sun comes up they reflect some of the sun’s incoming radiation which keeps me marginally cooler.

Finally, make sure you are fully hydrated.  Here in Arizona we like to say hydrate or die.  I keep a large 36 oz Nalgene like bottle at hand every day.  I sip on it throughout the day while I work.  I end up refilling it at least three times per day.  I find that this keeps me well hydrated and ready for my morning runs.  I don’t always carry water with me on a run.  But when I am going longer than 5 miles I do.  Because I am a heavy sweater, if I am going for a long run of 7+ miles, I like to carry water with electrolytes to replenish what I am losing on my run.  

The good news is that if you can keep up your training throughout the summer even at reduced paces, you will reap the rewards when the temperatures start to fall.  I find I feel so much faster in the cooler weather after a long summer of hot weather training.  I am a strong believer that as long as you plan your runs and stay safe, there is no reason to fear the heat.  Just do it!  Go outside and run!

Aug 3 – 6.50 miles (1:09:08, 10:38 pace) – Hill Repeats
Aug 4 – 3.10 miles (24:49, 8:01 pace) – Speed Work
Aug 6 – 5.10 miles (41:08, 8:04 pace) – Tempo Run
Aug 7 – 6.20 miles (56:14, 9:04 pace) 
Aug 8 – 10.10 miles (1:43:05, 10:12 pace)
Aug 9 – 4.60 miles (44:14, 9:37 pace) 
Aug 10 – 6.10 miles (1:05:55, 10:48 pace) – Hill Repeats
Aug 11 – 3.10 miles (23:53, 7:42 pace) – Speed Work
Aug 13 – 5.10 miles (42:43, 8:23 pace) – Tempo Run
Aug 14 – 5.10 miles (47:42, 9:21 pace) 
Aug 15 – 8.10 miles (1:16:44, 9:28 pace) 
Aug 16 – 5.10 miles (47:28, 9:18 pace) 

Total Miles:  68.80 miles
2020 Total Miles:   1,091.90 miles