I am very proud of your performance on Saturday. First of all, for the number that showed up in the drizzle. 33 out of 41 were there, ready to run! I was so impressed! Getting out there on those nasty days are the hardest to do! I’m so proud of you for just getting out there. Secondly, you handled the elevation without even blinking. You kept your stride steady, your chin up, and you sailed right over the inclines. Too awesome! So proud of what you accomplished.
SUMMER is finally upon us. It’s almost like the heat is trying to make up for not being around consistently for the last couple of months because now it is here with a vengeance.
This weekend’s run is going to be hot, Hot, HOT! I just sitting on my porch at 6:15 a.m. today and it was 80-something degrees. I think tomorrow is going to be the same.
A couple of things to think about as we lead into decidedly warmer temps:
- Hydration is important every day leading up to our run. Make sure you are getting a proper intake of water. For me, I should wake up without feeling parched. For me, it also means avoiding alcohol the night before a long run. Alcohol can cause significant to my system. I save my adult beverages for post long run.
- Wear light colors, technical fabrics to wick away colors, and a technical fabric hat. Technical fabrics are breathable and keep your body cooler.
- Make sure you have plenty of hydration with you on the run. I like to freeze my bottles the night before. In the summer heat, it melts quickly and I can have some cool water to drink on the run. NOTE: do not fill your bottle all the way before freezing. Leave about an inch of space at the top.
If you’ve been following Brandi and Tim’s training emails this week, you will notice that there may be some changes. Our Saturday’s run will be based on time and “feel.” What that means is, we will finish the novice mileage, but those who are on the intermediate schedule most likely will not be completing the additional miles. Your safety is our utmost concern!
A few other things about tomorrow’s run:
- It will most likely be slower than previous runs. Since we have had the luxury of cooler temps, our bodies have not had the 10 runs it usually takes to acclimatize. As always, I will set the pace. I am responsible for a large group. Please do not run ahead.
- You must have water! My recommendation is to carry as much as your hydration system can handle. I plan to carry 5 bottles, freezing at least 3 bottles. I will also leave a larger frozen bottle of water in the car for post run.
- Make sure you have plenty electrolytes, either by using Gu Brew, Nuun, or other hydration mix, or using gel shots, sport beans, or other sport nutrition. Don’t overdo it though. There is such a thing as too many electrolytes.
- You might want to have a towel with you. I plan to freeze a wet washcloth in a ziplock bag tonight to use it to cool down tomorrow after the run.
I hope you all are feeling good with how you are progressing in your training. All of you are doing great. Our long runs are not a focus on speed, but on distance and overall time on your feet. Group long runs should be relaxed and at a conversational pace. My goal is for you to learn to love your time with your running friends and to have FUN. If you don’t have fun, you won’t want to do this again. I want you to look forward to our runs together!
If you don’t get the Coach Tim Cary’s blog post, this week was a good one about the patience it takes while training, no matter the distance. If you haven’t read it, click this link: Let the Cake Bake
I’ll see bright, early, and sweaty on Saturday!
Mel
Running Beyond MY Belief 