How to Prepare for Distance Training in Hot Weather
Article post: Uglyfinish.com
When distance training in the hot months of summer there are a few things to remember about running in the heat. Learn how to prepare yourself for a successful and safe run.
Be Sun and Temperature Smart
Plan to run early in the morning or later in the day when the sun isn’t as intense. Summer is a great time to explore trails where sun exposure is minimal and the temperatures are cooler. And if you just can’t avoid it, stick to the shady side of the road.
Make Hydration a Priority
Hydrate before, during and after your run. To avoid dehydration, drink when you are thirsty. To avoid over-hydration take several sips/gulp of water every mile. . For runs 90 minutes or more in duration, look to add an electrolyte replacement or sports drink. Pay attention to the color of your urine, if you are properly hydrated it should be pale yellow in color (supplements and foods such as beets, carrots and asparagus can change the color of urine).
Choose the Proper Attire
When choosing clothing, opt for technical fabrics that are light in color which “wick” or draw the sweat and moisture away from your body to prevent overheating. Don’t forget your base layer either; select sports bras and undergarments with the same wicking characteristics. Protect your head and your face with a hat and running glasses and slather on the sunscreen!
About the Author: Keri Cawthorne is the owner of Iron Mountain Movement
Testing, Testing, 1, 2, 3
With my final week of training for Seek the Peak complete and my last run of substance under my belt this morning, I have officially entered the wonderful world of taper. And woo-hoo for me, I celebrated with my new fav post running meal, a fried egg sandwich with cheese.
So far each week of training has had its own challenges to overcome and this past week has been no exception. With a testing the water run (or rather the mountain) planned on Saturday I decided to do the smart thing and forego my usual Friday afternoon run for a well-deserved yoga class, some time in the kitchen to prepare a carb-loading feast, to plan the logistics and pack the three changes of clothes required for next day. Piece-o-cake.
I met D, Chris and Brian early on Saturday morning and we headed to West Vancouver. The plan? To run three of the four legs of the race (Ambleside to the top of the Grind). The challenge (not that running from Ambleside to the top of the Grind isn’t challenging enough) was that the race uses a combination of road and trail and we didn’t have a route map. For me, what mattered the most was getting the elevation in, so instead of the trails, we used Capilano Road (leg 1 and 2).
It was an uphill battle alright, but it is amazing what good company and a little singing will do to ease the pain of a tough climb. We stopped quickly at the car (and of course the bathroom) at the base of Grouse Mountain and then continued with leg 3, the Grouse Grind.
With it being a Saturday it was VERY busy. I started to get a little perturbed with the randomness of the way people were climbing (I really feel that an etiquette sign is needed at the entrance of the trail to state that slower traffic should keep right), but there were just enough people watching to keep me calm (the lady carrying her water bottle in a BC Liquor Store bag, the man with a Louis Vuitton towel draped around his neck and another hanging from his matching camera case). And what a welcome sight to see the smiling faces of Verle, Kath and Kelly half way up.
My time to the top wasn’t quite what it was 2 weeks ago, but considering the additional mileage and the fact that I knew I had another 4km in me, I was pretty happy with the way our trial run went.
We made it!
In all honesty I thought Saturday would be the hardest challenge (other than race day) that I would face. I played it smart on Sunday once again foregoing my run to let my legs recover, instead hitting the weight room with D. What I didn’t expect was how I would feel on Monday morning.
I don’t talk a whole lot about my rheumatoid arthritis. I have it, I deal with it, and as one of my friends so eloquently put it when talking about his own battle “I get inspiration from some of my friends with hiccups who quietly go about their lives.” And although there really isn’t anything quiet about me, I am pretty mum when it comes to my RA.
But yesterday was a tough day. For the first time in almost 3 years I had to abort a run because of a flare up. I guess the combination of Saturday’s road shoes and Sunday’s minimalist shoes were just a little too much for my princess feet.
Oh it killed me to turn back, but instead of having a meltdown at the side of the road I chose to think of the sexy nude pumps that are on this week’s shopping list that I must be able to wear twice next week, and not to mention the 4,100ft climb that I have to be ready for on Sunday.
A little rest, a bit of sunshine and a couple of anti-inflammatory meds later, I was ready to run another day.
What The Fob?!
My Seek the Peak training has continued to go well. Nothing hurts, my appetite continues to be insatiable and I am sleeping like a baby! With the Grouse Grind officially opening over the weekend, we decided to tackle it ourselves yesterday.
Even with the HOV lanes, this morning’s traffic was a gong show (I so appreciate my commute to work). We arrived at the base of the mountain shortly after 10am, and got our trek underway quickly. Although cool temperatures and low cloud are less than ideal at this time of the year, they make perfect grinding conditions (and also keeps the trail quiet).
Within 5 minutes I was breathing heavy and in a bit of a sweat. My plan was to keep a steady pace and not completely kill myself in the process. The trail was in great shape until just past the ¾ mark, from here on up there was snow at the sides of the trail and in the spots where there weren’t steps it was quite muddy and slippery. I made it almost all the way to the top without having to touch a rope or the handrails (yes, even when grinding I am a bit of a germ freak, eww sweat, snot and random DNA, and then you wipe the sweat from your brow with the hand that has held the rope…). The rocks were so slick that I slipped and had to catch myself with one of the ropes, I guess a little foreign matter on my glove was better than smashing my knee.
Grind timer to grind timer, I made it in 50:37:94 (yes every second, and tenth of a second counts), 34 kills, I was killed once (very close to twice, hence my scramble and slip on the rock). I was pretty happy with my first attempt this year, next week my goal is a sub 50, but I cannot imagine doing it in a few weeks having already run 10km up hill and still have another 3km to go after the grind.
Everyone seemed very happy with their times, Conny, Susa and Amanda all had PB’s and you would never have known that Soraiya had run her third marathon in 6 weeks on Sunday…good for her!
We all started to cool off very quickly so we bought our gondola tickets and headed back down the mountain, and then the drama started. I pride myself on being organized, always. I don’t like to leave anything to chance (yes, I have control issues), and yesterday was no exception. Packs leak, they also get sweaty and they also get wet in the rain, so I always put my phone, car key, and ID and lip gloss in a plastic baggy inside my pack, it keeps everything together and dry.
After I had finished the grind I had pulled my phone out of my baggy, I had also used my debit card to pay for my gondola ticket. We were half way back down on the gondola when I noticed my car key was no longer in my baggy. We frantically tore my pack apart, and still no car key…OMG! I distinctly remembered locking my car and putting my key behind my phone in the baggy so that it wouldn’t pocket dial and hadn’t opened my pack again until the top of the mountain. So it had to be up there somewhere, right?
I must have had sheer panic on my face when I told the gondola attendant what had happened. He assured me that somebody would have turned my key fob in and that he would call the top of the mountain once we were at the base.
I wish the news had been better, but nobody had found my key, so the trip back up the gondola to retrace my steps was among some of the longest minutes of my life, not to mention the coldest. In my mind I had already gone through the two scenarios of how I was going to get my spare key from Maple Ridge to North Vancouver, I was either going to have to suffer the wrath from my husband or my Dad, sigh…
As the doors finally opened Conny, Soraiya and I made our way through the masses in search of the missing fob. The plan: to find it quickly so that we could go back down on the same gondola.
I know you are here somewhere...
Conny and Soraiya hit the store and the ticket counter and came up with nothing. I headed outside to the veranda where we stood and stretched, to find nothing. I went down to the lower level to the covered area where we waited, still nothing. By this point I am ready to lose it. I headed out onto the rocks to the grind timer and the spot where I originally opened my pack for the first time, I looked down and there it was, one soaking wet, lonely and beautiful key fob!
Too cold and just too emotionally spent to do a happy dance I found the girls and we squeezed back on the gondola and headed down to warm, dry clothes and a well-deserved Starbucks.
I guess I could laugh about it now, but I won’t, it wasn’t funny, but I did learn a lesson, that this will never happen again.
Seek the Peak: 25 Days To Go
Well I am one week into my ramped up training for Seek the Peak and I am feeling fierce! I did take the Victoria Day long weekend off from work, but I still managed to get in a training run everyday; one flattish, one utilizing the hills as well as the scenery of White Rock, one tempo and one in the trails.
This morning I did my second training session with the Body Campers (also another excuse to wear my posing shoes). Out of sport I decided to dust off the chin-up bar and add stair plyometrics to the circuit. I am not sure how the group feels about my working out along side them, but it is doing my body good, although after the 4th round of skipping drills with the weighted rope, my backside looks more like I spent the morning with Christian Grey than in my Studio.
One thing that I noticed almost immediately was the increase to my appetite; feeding the python this week has been reminiscent of marathon training. It was also perfect timing for the cooler full of Keri sized containers of manicotti that my Mun made and delivered to me over the weekend.
The Grouse Grind officially opened over the weekend, so my training plans for the next week include a test grind (maybe to the peak depending on the snow pack), hitting the weight room with D, taking the stairs EVERYWHERE and also giving my body a little rest time so I can finish my latest read.
Saturday's run
How To Choose Your Running Training Plan
Guest post: Theuglyfinish.com
When we chose the running training plan we used for our half marathon training we looked at a number of different options. Most of them were similar, but a few fit our schedule and goals better than others. For example, we felt more comfortable actually running 13.1 miles prior to race day. So, the plan we chose scheduled that distance toward the end of the program.
There are many factors to consider when choosing a plan that is right for you. But, the most important decision you make is the decision to stick to the plan you choose. Learn from our experts how to choose the right running training plan for you and then execute it.
Where Preparation Meets Progress
Using a running training plan for your routine and your race preparation will not only make your workouts more organized, it will help keep your life a little less chaotic. It is also a simple way to track your weekly mileage and progression and to spot any training mistakes.
With so many training plans available it is easy to become overwhelmed with what to look for. Choose a program geared toward your level of running (beginner, intermediate or advanced), and that is specific to your training goal or race distance. Week 1 of the training program should be at a training level at which you are comfortable running. A well balanced training plan will include cross-training activities as well as strength and core training. Don’t forget that rest days are part of your training plan.
Keri Cawthorne, Owner Iron Mountain Movement
How to Set Your Running Pace
Guest post: uglyfinish.com
Keri Cawthorne from Iron Mountain Movement has shared her advice with us on how to set your running pace. Apply the following tips to your long distance training to make your last mile your fastest one.
How to Set Your running Pace
When it comes to setting your running pace for distance training, keep your pace realistic. Select a pace that is comfortable to run at, it shouldn’t be a struggle to maintain and even if you run alone, you should be able to maintain a conversation. Your pace should change depending on the distance that you are running as well as the type of training that you are doing.
Save your speed training for your shorter distances or track work. Speed training is just as important as logging distance mileage; if you want to run faster, you need to train faster. Speed training should only be done after a comprehensive warm-up, and should be followed by a complete cool-down as well as stretch. You shouldn’t feel like you need to spend the rest of the day on the couch after a speed session, but you should feel like you have had a good workout.
Incorporate interval training to improve your cardio into one of your weekly runs by adding hills. Focus on shortening your stride and keeping your heart rate consistent as you climb so that you save something for the other side of the hill.
When it comes to tracking your mileage and pace, invest in a good watch with gps as well as heart rate capabilities. And if you don’t want to break the bank, check out many of the apps available for your smartphone.
A New Accessory
In preparation for D’s trip to Boston next month, we have been hitting the weight room at the Leisure Centre on Sundays for the past eight weeks. The first few weeks, we felt a little out of place, come on, the weight room in any gym can be a pretty intimidating spot…until the groaning and moaning starts. I really do have a hard time keeping a straight face because it can get a little loud, sometimes even a little titillating. Is it joy? Is it pain? Was it good for you? But over the course of our training, we have seemed to settle in, even let out a few grunts and squeaks ourselves!
During our last session, we decided it was time to invest in some weight gloves. I have never thought of myself as a weight glove kinda girl, it’s not a look that I ever thought I would sport, they just seem so masculine, but then again I have never had calluses on the palms of my hands before.
Yesterday we brought out the gloves. I totally thought that I had blown my new system even before I started because I had forgotten to take my rings off before leaving for the gym. Apparently that didn’t seem to matter, the gloves still fit without being too snug and kept my rings in place. It should be mentioned that if you don’t plan on wearing your long sleeve while training, you should take it off before putting your gloves on, it will save you the hassle of taking them off and putting them back on again, gotta love second savers 
.
Truth be told, I had forgotten about my new accessory by the time we had finished our first round of Bosu squats and lunges. We moved quickly through our workout without having to disinfect our hands after using each piece of equipment, I didn’t even stress putting my palms on an icky section of flooring for push-ups, what has happened to me? The best part, ok the second best part (the best part was knowing that the weight room skank was on the gloves and not my hands), bicep curls. I was able to move through a full range of motion without feeling like my palms were being torn apart, I even increased the amount of weight for my second set, hello gun show!
So I am giving my new weight gloves two thumbs up. Third best part, when I got home, I threw them in the wash with my gym towel, a little soap, some fabric softener and they smell cuddle-up fresh and ready for next week.
high five!
Mental Preparation for a Half Marathon
Guest post: uglyfinish.com
We have all heard the saying, “mind over matter”. This rings true when preparing for a long distance race… as long as you arrive prepared. We can run with confidence when we take the appropriate steps to get there, one run at a time.
Long distance training is as much about mental preparation as it is about physical preparation. Learn how to train for a half marathon, both physically and mentally so that you feel both confident and prepared on race day.
Mentally Training for a Half Marathon
Being both physically and mentally prepared for a long distance race will set you up for success. Check out this list of training tips to see if you’re on the right track toward the finish line.
- Have a training plan and stick to it.
- Add time increases of no more than 10% to your weekly long run.
- A sample training week should consist of 2 to 3 30-minute short runs, of varying intensity and surfaces, plus 1 long run. Try to spread your runs out over the course of the week.
- Train how you plan to run. You never want to try something new on race day, so take time to experiment with electrolyte replacement and different fuel sources over the course of your training. Keep track of how each run felt in a running journal.
- Resting is a part of training. Schedule rest days into your training plan, especially the day following your weekly long run.
- Pain is a warning sign from the body that should not be ignored. Deal with aches, pains and injuries promptly and don’t get discouraged. Freeze a Styrofoam cup of water; ice any areas that feel tender after each run. As the ice melts, peel back the cup, by the end of your training it will look like a medal from your war wounds.
- Run or drive the race route before race day. Knowing what and when to expect it will increase your confidence and your race day experience.
- The night before your race, lay all of your running gear out as well packing a bag with a change of clothes for after the race. Attach your race bib and timing chip, so all you have to do in the morning is get dressed, eat and run.
- Don’t let your nerves get the best of you. It is easy to get caught up in the crowd and head out to quickly at the start of the race.
Stick to your plan and running pace, breathe and enjoy the day.