Wrangling the Heat

That time of the summer again when the heat becomes oppressive.  These times of the summer, it is easier not to run than it is to just deal with the heat.  I understand this temptation; it is there and very real.  How one deals, with the heat can make it more manageable and make the experience worth while.  The past couple of issues of RunningTimes and RunnersWorld had articles that give some tips to handling the heat and not losing the fitness that you have already built. 

First off you can run in the heat you just have to be smart how to do it.  If you are able to continue to run you will see the benefits not only at the warmer weather races early in the season but you will actually be more fit in cooler temperatures. 

Acclimatize

It takes time for your body to adjust to hot and/or humid weather. Do not go out for a run in warmer weather thinking that you can run the same pace as you do in the middle of the season.  In other words take it easy at the beginning and as you become acclimated you will notice the intensity will follow.

Run Early

If at all possible, run in the early morning. I know the it is summer and sleeping in is a major consideration for most high-schoolers so getting out of bed might be difficult to do but it beats running in the heat. The hottest part of the day is typically from 10am to 5pm. So, if you can't run before or after work (if you work), wait until later in the evening.

Go Technical

Wearing light-colored running tops and shorts made of technical fabrics will keep you cool and allow moisture to evaporate more quickly.

Hydrate Hydrate Hydrate

Drink plenty of water all the time not just after a run.  Hydration during your run depends on the temperature and the length of your run. If you are running 6 miles or less, you probably will not need to carry any water with you. If you are running longer than 6 miles you may need to wear a hydration belt or stash some water/sports drink along your route, especially if it's hot and humid. Do not wait until you feel thirsty to drink. If you are thirsty, that means you are already low on fluids. If you are just hydrating after a run you are setting you self up for some very dangerous problems associated with running in the summer heat.

Heat Exhaustion usually develops after several days of exposure to high temperatures and inadequate intake of fluids. It is also a sign that you are out of shape.  Heatstroke is the most severe of the heat-related problems. Like heat exhaustion, it often results from exercise or heavy work in hot environments combined with inadequate fluid intake. 

Check the Weather

Do not just worry about the actual temperature worry about the Dew Point (better indicator of water in the air than humidity.  Why, well take my chemistry class) and the heat index (How hot it feels).  If the dew point is under 60°F you should have got out earlier but should be okay to run.  When the dew point is between 61-67°F running becomes more uncomfortable and adjustments might need to be made to the workout.  If the dew point is between 65-70°F take it easy it is okay to just take it easy distance and pace.  These days it might be better to ride a bike because you can hydrate as you ride.  If the dew point is greater than 70°F I would not suggest going for a run. 

Remember to take caution when running in the summer heat. That does not mean to not run it just means you need to become a smarter runner.  Running in different conditions can be very beneficial if you are cautious and take some of the advice I gave you.  Again if you have any questions please contact Mr. Schroeder or myself (Mr. Pederson).  Remember BBQ days marks 30days till practice starts.  Keep on running those miles.

More reasons to run

We have upped the stakes. Any athlete that runs their milage goal will get one of these packs. Less than 60 days left get running.

Cross Country Day Camp

Greetings I hope this finds your running going well.  We have an opportunity to improve ourselves through a running camp in Jordan held next thursday the 23rd of June.  Other conference area teams will be sending athletes to this one day camp.  It will be a great opportunity to meet and get to know members of other teams and improve your knowledge of running.  I am going over for the day.  Meet at the Jordan High School Track at 8:00 am.  Hope to see you there.

Coach Schroeder

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What to Work On

There was a great pair of articles (June 2011) in RunningTimes and RunnersWorld.  These articles do not deal with the same topic but they are related.  The RunningTimes article written by Jay Johnson, a coach of some up and coming elite distance runners.  In this article he talks about making the next jump in performance.  The beauty of this article is that it is not written for the elite or those looking to become.  He is writing with the high school runner in mind.  The article points out four elements that need to happen for you as a runner need to do to make the jump to the next level in your abilities:

1. General Strength and Mobility
2. Volume
3. Fartlek
4. Special Element

The first two are self-explanatory; add strength, flexibility, and miles.  We have had a couple of athletes start to do this and they saw the gains from it.  I would love to see everyone of our runners in the weight-room this summer, stretching afterwards.  Along with this comes running more miles.  We have the progression setup for our runners to run more as you grow and mature.  The miles are lower than those suggested by Coach Johnson but I feel that what we ask is fine.   The other two things are fartleks (speed play) and special element.  The fartleks are handy because they should be done at least once a week in your weekly runs to help you semi-maintain your speed, this is also where summer races come in.  Farleks are suggested because you do not need a track to do them, or even a watch.  All you need is some electric poles spaced out in the country or city blocks.  All that matters is that you run fast and then run slower and then fast again.  The special element is a part of your running that you know you need to work on.  For some of the younger runners this might not be worked on for a couple of years.  For the more experienced runners those elements of your race need that special attention that the season is to short to work on.  For some it might be hills, how to run up and even down.  For many it should be form, the RunnersWorld article does a great job of showing what to work on.  We all have little quarks that make us who we are, same goes with form.  But if we can fine tune a make some minor changes we might be able to improve how we run therefore improving our times. 

I would highly suggest reading these articles, I can not do them justice by just describing what they discuss.  Also if you have any questions please feel free to contact me (Coach Pederson).