Heat run training - need help
I know myself well enough to know that I do not run especially well in very hot weather, at least not without good acclimatization. Unfortunately, my next A race (Las Vegas HIM) is going to be hot. The mean temp historically on race day is 85 and the average high is 97.
I need to know how to train in/for the heat better than I am. Here in IA, we had a warm spring, and now (like a lot of places) we are having intermittent heat waves.
I just finished a "run" in 99 degree weather, (108 heat index). Needless to say, there were no 3 x 1 mile at threshold pace. In fact, it was basically a jog with pickups after trying the first interval and dying.
I presume that if I continue to have weather off and on like this that I will adapt and run better, but in the meantime, the training will suck and I will not get faster or in better run shape. On the other hand, if I avoid the heat entirely by running in early early mornings, I feel like I'm setting myself up to get crushed by the heat on race day.
What is the wisdom of our coaches or other experienced heat runners?
I have considered trying to adapt by doing something like a 30 minute not-too-fast run in the heat and then (later evening, or potentially earlier in the morning) doing the intervals on a treadmill indoors...trying to get both worlds. This is more time consuming, but may cover my bases. It's less clear what an analogous solution is for long runs on days with this oppressive heat.
Thanks for whatever good advice you can give.
Comments
To me, this suggets the best approach would be to train by avoiding the heat to maximise your run potential, and then during your taper, try and acclimatise to running when it is hotter.
Just my $0.02 worth.
On the other hand, there's a school of thought that suggests that doing a lot of running in the heat will make you a much better runner in all conditions. I think this is a much more long term endeavor though? Either way, I think hitting your "quality" runs in conditions that allow you to run fast is crucial.
The nastiest thing about Vegas is that it is in the desert and it is dry, dry, dry. Like, it is one of the only places I have to worry about static in my hair sort of dry. Definitely have a solid hydration plan.
And can I tell you how much I love my arm coolers and thowing ice cubes down them?
The suana and steam room were my best friends for 2 weeks prior to Kona and I definitely felt acclimated and ready. Not sure yet how I will adjust for the dry heat of vegas, but we've got at least 6 weeks or so to figure that out.
Another idea...come join us in Racine on July 15. Almost guaranteed to be hot and humid!!
What Peter et al said. Treain when its coolest, to get the most benefit. Then, 2-3 weeks before the big day, do the stuff Matt and others have suggested.
1) proper hydration
2) proper pacing
3) acclimatization
4) having your head right
Hydration is something you can practice, and get used to, so I always think its worth doing some runs in the heat before the acclimatization period
Pacing is critical the longer you go. Going out for an hour run in the heat during training, you may still be able to hit some intervals if properly hydrated.
Acclimatization specifically refers to the body's normalizing your sweat rate. When you first show up in hot, you sweat a lot more than you will in the same temp 2 weeks later. If you don't have those two weeks to acclimate, see previous note about hydration,
But I think that getting your head right is just as key as the others. Running in the heat can feel tough, and then looking down at the watch and seeing slower paces can be demoralizing. It's really difficult to remember that everybody else is dealing with the exact same thing, and that the risk of your competition blowing up is actually much higher, so if you run smart, you can do very well. But it takes confidence. Until you develop that confidence, you will have a hard time running to your potential. And your intro to the post suggests you lack some of that confidence. So I'd suggest getting out for a hot Oly some time, and adding in a few runs deliberately in the heat. Mental six-pack runs. Then, practice doing the right stuff. Hydrate like crazy. Wear arm coolers. Hide a cooler with ice along the route and put some in your hat when you run.
Think back to Torbjorn Sindballe's great race at Kona. Sure, he did all the work to get hydration and acclimation right. But I firmly believe that his 'secret weapon' was the confidence he had in his preparation and ability to do it.
@Matt Would love to ... maybe next year. That's a big FAU weekend.
@Mancona - What's the deal with sauna, etc?
@Mike - Yes, I agree psychology is important, one reason to do at least some heat work. In retrospect, I'm convinced I hit that "internal temperature" that Matt S talks about where you nearly shut down. I had done a hard swim earlier; not sure if that's significant...but this wasn't just feeling discouraged...it was a real blow up. Anyway, it's another day today and I'm one day smarter.
Obiously, we're not going to stay over 100 degrees here [it having been a few years since it was 100 before yesterday], but this is all good stuff. I was shocked how much that run took out of me. I had expected by evening to be completely ready to go because I didn't feel like I did much "work", but I was sure stiff and sore like I had. Lesson learned for trying it in those extreme conditions: crummy workout and tough recovery to boot.
William, note carefully Mike's comments. It's not just about running in the heat. It's about racing in the heat. My tale of two races: In IM CDA 03, I dropped out in T2 when temps were about 95F - I just couldn't stomach the thought or running. Three years later, same weather, I;m out on the run course, plodding along, when I pass a guy in my AG @ mile 23. Next day, when I found out I'd beat him by 45 minutes, I asked what happened. "I sat down under the next tree I saw, and woke up a half hour later." He'd been training in Utah in weather like that for the past month; I'd been in the cold drippy Puget Sound area, but had forced myself over the preceedng three years to learn how to race in the heat, despite not being able to train in it.
The basic ideas I remember and followed are:
-- 10-15 days was considered about the right amount to acclimate as diminishing returns set in pretty quickly after that
-- like any other training slow and steady increases are good (i.e. I started with 20 minutes in the sauna and added pretty much a minute a day)
-- ideally you would have an elevated heart rate while in the sauna (but you should not do key workouts in there)
-- nutrition, specifically water and electrolyte replacement is critical while doing this ( I always took a bottle of sports drink with me)
For 2 weeks prior to leaving for Kona I was in the sauna or steam room every day. Then I was in Kona for about 5 days before the race. It was not an option for me to workout in the sauna/steam room at my gym (not allowed) so I did my swim first, came right out of the water after a hard last set and went straight in with an elevated heart rate. Every few minutes I did something simple like situps or pushups to get the heart rate back up.
I think it worked because by the middle of the second week, I found myself consistently cooler. For example at work and home with the temp set the same I was always cold have having to wear sweatshirts to stay warm. When we got to Kona, the heat/humidity did not feel uncomfortable to me once up until the race and during the race I was only hot in the energy lab and fine otherwise.
In addition to that i did a few rides and run in the heat when the opportunity presented itself but I did not go out of my way to. Also, based on Al's advice I practiced drinking significantly more during every run to get my body used to processing that much water and calories.
All n=1 of course, but I'm glad to discuss what I felt worked for me.
As Matt said, vegas is different because it is dry so I need to do some research (i.e. googling in my world) and figure out my plan for vegas.
William, I feel your pain. I live about halfway between you and Houston (aka hell). As one who had to travel to Tempe year-round, I'd take 100 low humidity over a soupy 70, like it will be here from now until September. So, I agree with everyone else on timing of acclimation (I also heard that 2 weeks worth, ending 5 days out is optimal???), but the nature of acclimation, I dunno.
I don't know if running in 80/70rh is good preparation for racing in 100/0rh, but I don't have any bright ideas for the busy AG crowd. I just know I would run in Tempe at 5pm at 101 and feel fine, but that weekend, running in 80/70rh in the morning in Joplin was brutal. Maybe Matt S can chime in here.
Here's what I did last summer, when we almost broke every summer heat record in history:
This is a great thread. Not to hijack this one, but was just about to ask about 5k test before William beat me to it. Does anyone retest indoors once they move inside to run? I haven't to date, mostly because outdoors is different than my basement's TM, which is different than the Y's TM, etc, etc.
Chris