This summer in DC is proving to be very temperamental; last week, my morning runs were spoiled with 60-70* temperatures and my legs happily adjusted to give me faster splits, finishing less than exhausted on most days. Yesterday, I checked the weekly forecast to see if my Speedwork would be doable today. Verdict (Tuesday – Thursday): 101*, 99*, 91*. People, it’s hot out there.
I quickly rejected the idea of testing my limits this morning. I met Kate at our usual spot, and we finished 6.85 miles with an average ~8:30 pace (including my warm-up/cool down). According to a short feature in the August Runner’s World, every 5* above 60 can affect your pace by 20-30 seconds per mile. I believe it!
Every training cycle presents you with moments when what’s “on the schedule” just does not fit with what’s on your agenda. I knew that training during the summer would be a challenge; I have to be flexible, smart, and willing to come home looking like I went for a swim, rather than a run.
Adjusting the Plan: With the above mentioned forecast, I know that my Speedwork won’t feel as great (and/or speedy) as it did last week. Instead, I’ll do a few tempo miles in my weekly runs to “feel” the pace, and listen to my body when it “feels” like it’s approaching a slow death. Heat stroke, you will not defeat me!
Runner’s World offers some tips to “Beat the Heat”; in my opinion, the two more important things you can do are Hydrate (and then hydrate some more!) and pay attention to your body. If you feel nauseous, light headed, or completely fatigued, take things down a notch and know that one slower mile, or one shorter run, won’t destroy your fitness level.
This weekend we’re traveling to New Mexico for a special occassion. The test will be: DC summer vs Dry-desert summer. A 12-miler is my contender.
On a side note: today is the last day to enter the IronGirl & Fitness Magazine Giveaway! It includes all kinds of training gear and FREE ENTRANCE to one of their events!