Steamtown Marathon Training 2016: Week 6 – Dealing with the Dog Days of Summer

This week was probably one of the hottest weeks of the summer. Conditions like these will definitely effect any outdoor activity. Here are a few IMPORTANT pointers that could help you survive the hot, sultry temperatures this time of year.

Shopping with the Kids - July - runcooklaugh.comAfter Thursday’s night out I decided to take it easy for the weekend. I had a 14 miler planned on Saturday and it was going to be extremely hot. What better way to relax than to watch a movie. I’m a sci-fi, psychological thriller type of movie goer… although I do enjoy a drama at times. I love a movie that makes me think beyond my world. Most of the time I am watching cartoons since I have 4 young boys. Another way to stay cool on a hot day is to go to the mall. My sister’s wedding is rapidly approaching and I have to make sure my boys are looking their best during our stay at a villa in Tuscany, Italy.  Hmmm… 4 boys in a clothing store. It definitely was not as easy as I envisioned!  Steamtown Marathon Training 2016 - Week 6 - Dealing with the Dog Days of Summer - runcooklaugh.com

The last time I experienced a heat wave like this was when I took a trip to Florida in June. At the time, I was not in full training mode and I was running a little over 20 miles a week. It inspired me to write my post Beat the Heat: 5 Tips to Stay Cool While Running. Let me tell you, I don’t know how people train in those conditions. Now I know what my muffins feel like when I place them in the oven. The wave of humidity that hits you when you take a step out the door is smothering. If you think it might be cooler early in the morning or late at night, think again. At least at those hours you don’t have the sun blazing on you. Like most situations, adapting to your surrounds is key and that was my intention for this week.Steamtown Marathon Training 2016 - Week 6 - Dealing with the Dog Days of Summer - runcooklaugh.com

Running an easy pace 5 miler in this heat is not a problem. When it comes to the more intense speed workouts, following a few simple steps might ease the agony you are about to put your body through. Roger’s advice was to keep my core temperature down. Here are some great tips to keep you cool.

  • ice under your hat
  • cool towel on your neck
  • run early in the morning
  • find a shaded course
  • hydrate before, during and after
  • replenish with electrolytes
  • weigh yourself before and after a run to see how much fluid you lost
  • ice bath or a cold pool afterwards to bring your core temperature down for better recovery
Kid 4 loves coconut water!
Kid 4 loves coconut water!

WEEK 6 MARATHON TRAINING SCHEDULE

Steamtown Marathon Training 2016 - Week 6 - Dealing with the Dog Days of Summer - runcooklaugh.com
Literally dripping sweat from my head to my toes!

AUGUST 8TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run
SNEAKER: Asics
START TIME: 10:30 am
As the heat rises this week an easy run is definitely the way to go today!

DO-OVER PLAN: I need new sneakers desperately
CROSS-TRAINING: no

Yes, that is sweat coming out of every pore of my body!
Yes, that is sweat coming out of every pore of my body!

AUGUST 9TH: STEADY STATE RUN ~ 8 MILES
Warm up 1 – 2 miles then 6 miles at 7:50 – 8:15 pace
SNEAKER: Asics
START TIME: 8:30 am
I am finding it really difficult to slow down to 7:50 pace on this run no matter how warm it gets outside. I would have to say this is my favorite workout. I am running on my favorite trail and I don’t have to worry about the pace.

DO-OVER PLAN: none
CROSS-TRAINING: 40 minutes weights and sit upsSteamtown Marathon Training 2016 - Week 6 - Dealing with the Dog Days of Summer 3- runcooklaugh.com

AUGUST 10TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run
SNEAKER: Asics
START TIME: 9:00 am
I definitely ran too fast for a recovery run but I was trying to make a fitness class. I ended up missing the class I usually attend and I was only able to do 30 minutes of the class that followed that one.

DO-OVER PLAN: start running earlier
CROSS-TRAINING: 30 minutes fitness class

I have no idea why I am smiling after the hell I just went through!
I have no idea why I am smiling after the hell I just went through!

AUGUST 11TH: VARIABLE PACED ONE MILE PACE ~ 8 MILES
Warm up 1 miles, then first mile at 7:30 minute pace per mile, next mile 7:00 minute pace per mile repeat this until mile 7 and then do a 1 mile cool down
SNEAKER: Asics
START TIME: 8:00 am
Roger suggested I do this workout on the track not realizing how hot it was going to be that day. Well, I followed his directions and attempted to keep the scheduled pace in the heat and humidity. Luckily, I was forced to use the bathroom and I had a chance to cool off for a few minutes. When I returned and began to run, my legs felt weak. I pushed through and completed the workout regardless of the fatigue I was experiencing.

DO-OVER PLAN: start running earlier on a hot day like this, hydrate more and find a shaded place to run
CROSS-TRAINING: 35 minute weights and sit ups

Yay! Finally bought new sneakers. Thank you Jason at Runners' House for your help!
Yay! Finally bought new sneakers. Thank you Jason at Runners’ House for your help!

AUGUST 12TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run
SNEAKER: Asics
START TIME: 8:45 am
Another hot day! Once again, I did not get out early enough to make my class after my run. I tried Tai Chi for the first time though. My joints are very loose and there were a few moments I thought my knee was going to dislocate. Most importantly, I finally bought 2 new pairs of sneakers today!

DO-OVER PLAN: try to run earlier
CROSS-TRAINING: 1 hour Tai Chi Class

"The sun is beating down on my baseball hat. The air is gettin' hot the beer is getting flat." Can you guess the song? I know I don't have a hat or a beer but the sun is definitely beating down on me!
“The sun is beating down on my baseball hat. The air is gettin’ hot the beer is getting flat.” Can you guess the song? I know I don’t have a hat or a beer but the sun is definitely beating down on me!

AUGUST 13TH: BASE BUILDING LONG RUN ~ 14 MILES
8:30 – 8:45 pace, eat and drink like you would on marathon day

SNEAKER: Asics
START TIME: 8:15 am
This was my first long run and unfortunately it had to be on one of the hottest days. For some strange reason the heat did not get to me though. I felt great and we all know what happens when I am running on my favorite trail… my average pace ended up being 8:15! I did not sleep well the night before and I got up around 4 am and drank a good amount of water. Since I knew how unbearable the temperatures were going to be on my run that morning, hydrating appropriately was key in making this run a success.

DO-OVER PLAN: none
CROSS-TRAINING: no

Diner after church and a little Kid 1 and Kid 3 time!
Diner after church and a little Kid 1 and Kid 3 time!

AUGUST 14TH: DAY OFF
Another scorcher today and luckily I do not have to run. The AC broke at church today and just sitting through an hour of mass I was dripping sweat. I hope next week cools down! Walking from my car to the movie theater is the most energy I will exert today especially after yesterday’s run.

DO-OVER PLAN: none
CROSS-TRAINING: no

OVERVIEW: It was a hot one this week. As the temperature rises staying properly hydrated can effect my training drastically. Keeping my core temperature down is key in helping my performance. I made a mistake running on the track on Thursday since there was no shade. On Saturday, I ran on a shaded trail and it went much smoother especially since I am ramping up my miles.

Do you like running in the heat?

What do you do to stay cool?

What is your favorite movie?

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