Workout Wednesday~~Warm Weather Running Tips

Good morning folks!!

It's only Wednesday and it's been a long week already!!  I seriously could stay home and sleep today.

My allergies have been OUT OF CONTROL the past couple of days. Oak tree pollen is very high right now and it has been super windy the past 3 days. We could actually see a fine yellow dust of pollen blowing of the trees at one point. And hubs decided to mow the yard Monday night, which didn't help any. I've been severely sniffley and sneezy and just plain miserable for a couple of days!

Monday was the first day of a new session of Pathways, the 10k running program that I coach at Fleet Feet Sports Tulsa. For the first time in 3 years, I am not coaching. I've agreed to be a substitute coach but wanted to focus on cross training this summer and I wanted some flexibility with my time/schedule. I haven't coached them since my injury in mid February, so I didn't think it would be a big deal to take the summer off. But, it's a bigger blow than I initially realized. Being a running coach is a large part of my identity and it's strange to not be involved with the group. I'm trying to convince myself that taking this time to focus on becoming stronger will serve to make me a better coach to them in future sessions. It's going to take some time for me to realize that. Right now, I'm really missing them!!  I think I might go run with them once a week so that I don't feel so left out or isolated.

And, as if that isn't enough on my plate aleady.....yesterday afternoon, my mother in law suffered a pretty serious fall. She stood up and was turning around when she fell resulting in a large laceration/head wound and she sustained a hip fracture. We're not sure if she lost her balance and fell or if her hip broke resulting in the fall. All I know for sure is that she is going to have to have it surgically repaired and that it will most certainly be a lengthy recovery for her. She has been able to stay at home with her husband and function fairly independently with hubs and home health support. I think this is the beginning of the end of all that. I'm fairly certain that she will no longer be able to stay home alone. I think we're probably looking at nursing home placement for her. This will most certainly increase the stress level and work load for my husband. He will have to make more frequent trips to check on his dad and will have to make separate trips to check on his mother too. I'm going to do something that I never do here, but thoughts and prayers would be much appreciated. Thank you in advance.

The weather has been warming up pretty quickly around here, so I thought it would be a good idea to address some warm weather running tips for today's Workout Wednesday.

A few things that will help you with running in the heat:

 

1: Wear light, moisture wicking clothing. Remember, less is more and no cotton! Frog togs are nice!

2: HYDRATE!! Drink plenty of water, Nuun, or the electrolyte replacement of your choice.

3: Wear sunscreen, a hat/visor and/or sunglasses.

4:  Don't eat anything heavy for lunch because you will probably be regretting that choice mid-run. And remember to eat a light snack pre-run for more energy. I really like the honey stinger waffles with a little fruit pre-run.

5: Be aware of the signs of heat exhaustion and other heat related illness/injury.

6: Adjust your schedule. Run in the morning or later in the evening to beat the extreme heat.

7: Carry water with you or plan your route where you will have frequent water stops.

8: Find some shade to run in. Don't be afraid to take walk breaks. Adjust your pace or intervals as needed to adjust to the heat.

 

Remember, heat can affect your performance 10-20% and that it takes about 2 weeks to acclimate to the heat. Running in the heat may not be ideal but it can be done.

 

Take it easy and be safe!!

 

Until next time--get up, get out and get moving. Whatever you do today, remember to be awesome at it!!

 

Your friend,

 

Theresa