Tell me about training during the summer in the South....

[woowoo]

There is a chance (about 85%) we are moving back to Texas at the end of May/beginning of June.  I'm just ramping up my half Ironman Training (August race) and am now panicking about transitioning from springtime in Chicago to the hot hot hot of Texas heat.  How do you deal with it if you live in the South?  Do you get up super early on the weekends to get in your long rides/runs before it gets too hot?  I'm having a hard time wrapping my brain around training outside in 110 degree heat.  (Says me who hasn't stopped complaining about winter in Chicago, Mother Nature can't win with me).

[runblondie26]

Start early, hydrate often. Bail for the treadmill on really hot days.

Bless your little heart

[runaways]

It sucks. I started marathon training in early June last year in Houston. Long runs early in the morning (like 5:30), lots of water and Gatorade, slow down your paces. It's doable, it's a little frustrating, but I will say that you will reap the benefits in a big way once it cools down in the fall.

[woowoo]

Maybe I'll move my bike trainer right next to the fireplace and pretend over the next few months. =)

[runaways]

Mar 18, 2014 13:15:07 GMT -5 woowoo said:

Maybe I'll move my bike trainer right next to the fireplace and pretend over the next few months. =)

Definitely try to start doing some lunchtime or early afternoon workouts as soon as it starts warming up. I'm not sure what else you could do to prepare for the transition.

[Brit]

Throw away your watch (says the girl who moved from Indiana to Dubai). Seriously just throw time out the window and get in the distance.

Make peace with the treadmill.

Drink Gatorade.

Run in the dark. Hot is bad. Hot + scorching sun is hellish.

[sadlebred]

I have to ride in the evening. You HTFU and get acclimated after a few weeks. Drink lots of water, wear light clothing, etc.

[jamalynn]

Hydrate, hydrate, hydrate! And run early in the AM!

[clseale]

It's tough, but it can be done. A couple of us trained for Chicago during the 4 hottest southern months, and we're still here.

Run early, but don't kill yourself with too early. I frequently found that 5 AM is worse then 6 AM. The humidity is worse in the earlier hours. I'd start at 6:00, be done by 9:00, and while I did my fair share of bitching, it was manageable.

You'll also be surprised with how well you acclimate. The first few weeks, it's pretty tough. I had horrible headaches, and would even get nauseous after some of my runs. Once I got further into training, I was holding fairly close to my normal pace, and felt much better on my runs. I actually managed to get faster during the summer. My body adapted.

You'll need to adjust your fuel and hydration to account for all of the extra sweat/electrolyte loss. I also dealt with lower iron, which had never been an issue before. I had to make an extra effort with post run recovery if I didn't want to feel hungover from my run.

[katyintx]

I was wondering about this as well since I spent my first TX summer on the treadmill. Not an option this summer...

If you go into the summer with a regular running schedule in place (rather than moving, or just starting training during the summer), do you still slow down?

[runaways]

Mar 18, 2014 13:52:14 GMT -5 katyintx said:

I was wondering about this as well since I spent my first TX summer on the treadmill. Not an option this summer...

If you go into the summer with a regular running schedule in place (rather than moving, or just starting training during the summer), do you still slow down?

Last summer I was coming off an injury so I kind of missed the spring period when I could have acclimated. This year I'm running very consistently and my tentative plan is to push to keep hitting my normal paces.

[shellfish26]

Well, looking on the bright side, at least you won't be wondering how you should dress for any particular run. The answer always will be 'as little as possible'

[katyintx]

Mar 18, 2014 13:54:42 GMT -5 runaways said:

Mar 18, 2014 13:52:14 GMT -5 katyintx said:

I was wondering about this as well since I spent my first TX summer on the treadmill. Not an option this summer...

If you go into the summer with a regular running schedule in place (rather than moving, or just starting training during the summer), do you still slow down?

Last summer I was coming off an injury so I kind of missed the spring period when I could have acclimated. This year I'm running very consistently and my tentative plan is to push to keep hitting my normal paces.

I'm glad you said this because that was going to be my plan/goal as well!  I just didn't know if I was certifiably insane...

[clseale]

Mar 18, 2014 14:06:51 GMT -5 katyintx said:

Mar 18, 2014 13:54:42 GMT -5 runaways said:

Last summer I was coming off an injury so I kind of missed the spring period when I could have acclimated. This year I'm running very consistently and my tentative plan is to push to keep hitting my normal paces.

I'm glad you said this because that was going to be my plan/goal as well!  I just didn't know if I was certifiably insane...

It really didn't take me that long. Since it sometimes seems we (well...I'm in FL) go from nice spring to hot as hell overnight, I still had an adjustment period, but after 2-3 weeks of 30+ mile weeks, my paces were normal again, and even starting to drop. I ran my 22 miler for Chicago 30 seconds faster per mile on a 95 degree day, than I did for my 22 miler that previous January on a 50 degree day. I definitely think it's possible to maintain, and even improve fitness. 

[AAM2012]

Like others have mentioned, start early and if you're going a longer distance bring water and put water/hydration out at other points along the way. I also wanted to mention that hydration needs to be a daily thing, not just a "when I run" thing. I find myself having to drink a LOT of extra water throughout the week as well as eating more bananas throughout the week to make up for the sweat I lose.

Also I recommend nuun and EFS to help with hydration, water is not enough for me.
firstendurance.com/nutrition/efs-drink.html

[woowoo]

These are good suggestions! Once we get final word that we're moving I might start shifting the majority of the workouts to the earlier mornings so at least my body is used to that. We're also talking about upgrading our bike trainer so I can do longer rides during the week inside. Thanks so much.

[shauni27]

This post just makes me grateful once again to live in the great white north (VT...but pretty close to Canada!)

[pag41989]

I live in North Florida and I plan on training for a half starting in July.. our hottest month. I plan on getting out the door as soon as the sun rises and keeping a fully stocked hydration belt.

[howardandbear]

I can't bring myself to run early. I run in the mid morning or lunchtime. You just get used to the heat. Lots of sunscreen, a good hat, and good sunglasses are important too. (I live in Orlando)

[katinthehat]

You'll find what works for you. I have friends (ahem @txsmith) that run best in the evening. They trade the extra heat for the drier air. Other friends and myself (ahem finallykrisb) run better in the morning. I prefer no sun and the humidity.

Prepare to stand under the outside hose and just shower off after every workout

I do most of my summer riding on the trainer as well and it's down in the garage, so no a/c. I have a fan that helps a lot with managing the heat.

Invest in some good head gear, either visors or hats that really keep the sweat out of your eyes. Good sunglasses too that are comfortable and help keep your eyes safe.

[katinthehat]

You'll find what works for you. I have friends (ahem @txsmith) that run best in the evening. They trade the extra heat for the drier air. Other friends and myself (ahem finallykrisb) run better in the morning. I prefer no sun and the humidity.

Prepare to stand under the outside hose and just shower off after every workout

I do most of my summer riding on the trainer as well and it's down in the garage, so no a/c. I have a fan that helps a lot with managing the heat.

Invest in some good head gear, either visors or hats that really keep the sweat out of your eyes. Good sunglasses too that are comfortable and help keep your eyes safe.

And I always try to take a few dollars with me when I run so if I have the chance at the end of the workout, I can stop and get a cold drink.

[jene]

Mar 19, 2014 7:13:05 GMT -5 shauni27 said:

This post just makes me grateful once again to live in the great white north (VT...but pretty close to Canada!)

Cosigned,

I'm going to stop complaining about the winter we've had in MN

[texassmith]

Mar 19, 2014 17:12:22 GMT -5 katinthehat said:

I have friends (ahem @txsmith) that run best in the evening. They trade the extra heat for the drier air.

I do prefer the evenings in the summer, but I know I'm in the minority on that. I'd rather it be hotter but the humidity have burned off a bit. I just can't stand my run basically feeling like a swim 

[m1and1m]

I have roller derby practice outside year round in TX, on hot concrete. In the summer it's from 7p-9p. Even when I was still able to run I preferred evening over early mornings, because I'm just not a morning person.
It's hot as hell, but not as bad as I would have thought. I hydrate a TON, and bring lots of electrolyte supplements (Sportenine is my favourite, also Bioplasma Sport) and extra water with me.
We call practice when it hits 100° if it's also very humid, but we also have lots of pads and helmets on which makes it even more miserable. We incorporate a lot of water breaks and opportunities to sit down and remove helmets so we don't overheat.
I would just listen to your body and take it slow. Start with easy runs until you know how you will react to the heat.

[runaways]

Mar 19, 2014 18:29:25 GMT -5 texassmith said:

Mar 19, 2014 17:12:22 GMT -5 katinthehat said:

I have friends (ahem @txsmith) that run best in the evening. They trade the extra heat for the drier air.

I do prefer the evenings in the summer, but I know I'm in the minority on that. I'd rather it be hotter but the humidity have burned off a bit. I just can't stand my run basically feeling like a swim 

I also vastly prefer evenings for shorter runs. The problem is the long runs when you have to start at like 4 or 5 to finish before dark, and it's just way too hot then.

[clseale]

Mar 19, 2014 22:22:49 GMT -5 runaways said:

Mar 19, 2014 18:29:25 GMT -5 texassmith said:

I do prefer the evenings in the summer, but I know I'm in the minority on that. I'd rather it be hotter but the humidity have burned off a bit. I just can't stand my run basically feeling like a swim 

I also vastly prefer evenings for shorter runs. The problem is the long runs when you have to start at like 4 or 5 to finish before dark, and it's just way too hot then.

This is me too! My weekly runs were always after work, and I much preferred that to the morning. Long runs were morning, but I refused to ever meet my group before 6:00, and the first hour was always worse than the last hour. The temp change was never drastically different between 6 & 9, but there was a noticeable change in humidity.

[woowoo]

Mar 19, 2014 17:12:46 GMT -5 katinthehat said:

And I always try to take a few dollars with me when I run so if I have the chance at the end of the workout, I can stop and get a cold drink.

As in….a beer? 

I kid, I kid.  These are fantastic suggestions….thanks so much!

[emuni04]

I am a Midwest transplant to the South (moved from Iowa to south Louisiana about 5 years ago). Hydrate, do your workouts early in the AM or later in the evening and adjust your expectations. Sometimes it's just freaking hot and you have to do the best you can, even if it means cutting a session short or reducing mileage. Also, sunscreen

[shelbyann]

I vowed never to do another fall marathon after moving to the south. It's brutal.

But if you have to do it, I'll just echo everyone else: run as early as you can stand to get out of bed, drink lots of water, forget about your pace and just run for time. The upside to training through brutal heat and humidity is that you'll suddenly be a lot faster come fall!