Runner Basking in the Heat of Arizona

When I told all of my friends I was moving to Arizona all they could talk about was the heat out here.  Of course, they would qualify their statements with the proverbial “but it’s a dry heat.”  To which I replied, “so is the inside of an oven but I wouldn’t want to live there.”  The truth of the matter is that it is hot here in Arizona starting after Memorial Day and runs at least through Labor Day.  The average temperatures in Phoenix from June through September average between 100 and 105.  The average humidity during this period ranges from 9 to 30%.  Whether the heat is dry or not a runner has to be aware of the effects of the heat on his body during his run.

I have been running in New England for the last eight years through the long winters and the “wicked” humid summers.  After moving to Westborough from San Diego, I found that the humidity was one of the biggest changes I had to deal with during the summer.  The average humidity during the summer was in the mid-70s.  This meant that it felt 3-5 degrees hotter when the humidity was high.  When I came home from those first few summer runs I was drenched in sweat.  Plus it would take me quite a while to cool down.  Over time, my body did begin to adapt to the weather and I was able to keep up my training without a hitch.

When I got here to Arizona in December the weather every morning was perfect running weather and I loved it.  As the summer approached, I started to wonder what affect the higher temperatures would have on my training.  Most mornings in Westborough during the summer would be in the mid-60’s and humid.  Here in Scottsdale the morning temperatures would be at least 10 degrees higher but the humidity would be in the low to mid 20 percent range.  Knowing that lower humidity means that the relative temperature is around the ambient temperature, I felt confident that I would be able to keep training in the same way as I did in Westborough.   I was sadly mistaken.  

What I learned in the weeks since the morning temperatures climbed above 80 degrees, is that I needed to adapt my training and running to my new environment.  This would keep me safe and allow me to maintain a base of fitness so that when the weather changes back I will be able to ramp up my training with little effort.  My number one mantra now is to readjust my training goals and expectations each day depending on the temperature outside.  Since the sun takes a lot out of me in this heat, I have found that my pace easily drops by 1:00 to 1:30 per mile on the hottest days.   But I have noticed that my heart rate is showing that I am working just as hard as if I were running at a faster pace.  Therefore I don’t pay as much attention to my pace as my heart rate to determine how hard my training run is on any given day.

The second lesson I learned was to really stay hydrated.  Of course I knew this from my Scouting days when I preached hydration on all of our hikes and backpack trips.  But, I had become so accustomed to not needing to carry water on runs of less than 6 miles that I dehydrated myself a couple of times when the heat started to rise here in Scottsdale.  I am convinced that this led to my hamstring injury that I am just now recovering from.  I now carry water with me on all of my runs.  I have found that I sweat more here on my early morning runs which means I am losing precious fluids.  I purchased a Nathan Quickdraw Elite 22 oz. Handheld Bottle that makes it easy to bring water with me on all of my runs. 

I am sure that I will learn more tricks of the trade the longer I live here in Arizona.  Since I run early in the morning I can avoid the triple digit temps of the late afternoon.  I always wear sweat wicking clothing that helps to keep me comfortable during my runs.  And I find that I am picking routes that provide shade whenever possible which helps reduce my sun exposure.  Regardless, I am always wearing sunscreen.  Finally, I have simply slowed down.  My personal ideal running temperature ranges from 50-55 degrees.   Studies say that for every five degrees above that, a runner’s performance can degrade 2%.  If I am running in 80 degree heat, my pace will slow by at least 10%!  These slower paces bother me mentally but I find that I just can’t push it any harder in these temperatures.

Some of my friends think I am crazy to run as much as I do and even more so now that I continue to train in these high temperatures.  I stopped trying to explain to my non-running friends my obsession with it. I can’t make them understand what the finish line means to me after months of training. The only way that they will ever understand my passion is when they lace up their own shoes and try it for themselves.  Until then I just acknowledge that it is a crazy passion of mine and I don’t expect others to understand it.  I just ask that they accept that it is a huge part of my life and by extension a big part of who I am as a person.

With that said I want to leave you with this quote from Dean Karnazes, ultra marathoner, ““Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip.”  I am never going to deny myself an extraordinary trip no matter how hot it gets out there on the road.

July 8 – 6.10 miles (58:10, 9:31 pace)

July 9 – 3.20 miles (24:45, 7:42 pace) – Speed Work
July 11 – 6.20 miles (49:51, 8:02 pace) – Tempo Run
July 12 – 6.10 miles (59:38, 9:50 pace)
July 13 – 8.20 miles (1:22:02, 10:00 pace)
July 14 – 7.10 miles (1:07:21, 9:31 pace)
July 15 – 5.70 miles (1:00:41, 10:30 pace) – Elliptical
July 16 – 6.10 miles (1:00:04, 9:50 pace) – Elliptical
July 17 – 3.10 miles (35:01, 11:18 pace) – Elliptical
July 18 – 5.10 miles (49:34, 9:41 pace)
July 19 – 6.10 miles (59:39, 9:47 pace) – Elliptical
July 20 – 7.10 miles (1:11:55, 10:10 pace)
July 21 – 7.10 miles (1:07:41, 9:32 pace)

Total Miles:  77.2 miles

2013 Total Miles:  991.0 miles