Weathering it (Part 1)...

I did not get to write anything for my blog last week because I was on Nantucket Island with my Scout Troop camping. We did a lot of biking on the island and I was able to get one short run in with Nathan. Keeping up with him was difficult. In the end, I simply had to let him leave me behind to finish the last mile alone watching him quickly disappear into the distance.

The weather the last few weeks here in New England has been really miserable. We have had days and days of rain and very little sun. Being a Native Californian makes running in these conditions less than desirable. But, after living here in New England for almost 6 years now, I have found ways to adapt to the environment and in some cases actually enjoy running in the different seasons. This led me to my topic today, running in less than desirable conditions.

Since it is summer, let’s start with clothing and then discuss potential issues that can arise from running in high heat and humidity. Whenever I go out for a run and the sun is shining, I make sure I put on some sunscreen (Coppertone Sport Sunblock 30 SPF Spray – no rubbing) to make sure I don’t burn. I prefer to run in compression shorts with a nice pair of wicking running shorts over them. I don’t wear cotton when I run as I find is like a big wet heavy sponge at the end of the work out. Instead, I wear wicking polypropylene short sleeved t-shirts. These shirts pull the sweat away from my skin and keep me dry and I think cooler. Finally, I put on my “Halo” headband which keeps the sweat from dripping down into my eyes. With this outfit, I remain comfortable even in the hottest conditions.

The easy part is figuring out what to wear in the summer. However, there is so much more to concern yourself with before heading out. Hydration is the key to preparing to run in the heat. Most runners think they drink plenty. In actuality, they are typically not drinking enough. My advice is to drink often and if you are drinking…drink more. As we tell our scouts, hydrate or die. If you are not peeing clearly and copiously throughout the day, you are simply not hydrated. Don’t go out unprepared. Bring along hydration for any run over 3 miles.

The second thing you need to be aware of is that your heart rate actually increases as temperatures and humidity levels rise. During your work outs in temperatures between 75o and above, your heart rate (HR) can increase up to 10 beats per minute over running in moderate conditions. There is a similar increase for humidity levels above 50%. This means if you typically work out at a HR level of 145 and you are running in 75o with a humidity index of 60%, your HR could elevate to 165 or higher. As runners, we all know that we should never have heart rates in the High Risk Zone of 90% or above. We want to be in the 50 to 85% range. If you use a heart rate monitor, it is easy to track your heart rate. If you are not so high tech, you will know you are getting into the High Risk Zone if you are breathless and your heart is pumping very hard. You cannot sustain this level of activity without possible serious side effects.

What are the serious side effects? They are heat exhaustion and heat stroke. Heat exhaustion occurs when the body is not able to maintain normal functions because of the excessive loss of body fluids and salts. In effect, the body is trying to protect itself from a greater rise in body temperature. Some of the common symptoms are heavy sweating, intense thirst, dizziness, loss of coordination, nausea and/or vomiting, cool moist skin, weak and rapid pulse. If you are out on a run and start to feel any of these conditions, stop running and look for a shaded area. Then lie down and elevate your feet. Drink water or whatever you brought along with you. Once the symptoms have subsided and you feel ok, walk back to your start. If they don’t subside, you need to seek medical attention as you may be starting to experience heat stroke.

Heat stroke is much more dangerous and is a life-threatening emergency. It is the result of the body's inability to regulate its core temperature. As the body's water and salt supplies dwindle, its temperature rises to extreme levels. Some common symptoms include red, dry, or very hot skin, strong and rapid pulse, extreme disorientation and possibly convulsions. You will most likely not experience this on a run as the heat exhaustion symptoms should be enough to stop you in your tracks. If you or a fellow runner is experiencing heat stroke, you need to seek immediate medical attention. Until medical attention arrives, move the person to a shaded place or cooler area, loosen any tight clothing, and then try and cool the individual by sponging the body with cool water or wrapping them wet sheets or towels. Do not give the victim anything to drink - not even water.

None of this is meant to discourage you from getting out there and running. As with anything in life an ounce of prevention is worth a pound of cure. I typically run in the early mornings which started back when I lived in Texas and the temperatures in the early mornings could be in the mid-70s at 6:00 am. I also have always found it more peaceful in the mornings. My recommendation is to run in the early mornings or right after sunset in the summers to avoid the hottest part of the day. But, whenever you run in the summer, make sure you put on plenty of sunscreen, hydrate and listen to your body. If you do, there is nothing holding you back from a great run.

Here are my training totals:

June 21 – 10.10 miles (1:26:57, 8:36 pace)
June 22 – 6.00 miles (50:37, 8:26 pace)
June 23 – 3.50 miles (27:40, 7:55 pace) – Speedwork, 2 – 1 mi repeats @ 6:57 per mi
June 25 – 7.10 miles (57:31, 8:06 pace) – Tempo
June 27 – 4.50 miles (34:34, 7:41 pace) – Nantucket w/Nathan
July 2 – 6.20 miles (49:07, 7:55 pace)
July 3 – 6.10 miles (49:11, 8:03 pace)
July 4 – 6.20 miles (51:54, 8:22 pace)

Total Miles: 49.70 miles
2009 YTD Miles: 1,087.00 miles