The weather report said that today was going to be the coolest day of the week. That, along with the overcast skies, were enough to compel me into completing a long slow run. Today was the coolest day of the week, but today wasn’t at all cool. It was already 75 degrees and muggy when we headed out just after 7:30 am.
We ran along the waterfront all the way to Port Imperial at about a 9:30 pace. It was too hot to go out any faster.Going to Port Imperial and back to Hoboken was 10 miles. The heat sapped a lot of energy from me. I can’t believe that I’m capable of running faster and farther in cooler weather. I couldn’t imagine doing that now. I’m acclimating to the heat. I did a LSD a couple weeks ago and I ran more slowly, so I’m pleased to be running a bit faster now.
The other thing I notice about running in heat or when I do a hard run is how I hydrate. I find that when I’m really dehydrated and likely low on electrolytes, I’m thirsty, but water doesn’t quench my thirst. When I first started running, I drank and drank water, but felt rather unsatisfied and continued to feel thirst. Later on I realized that I sweated quite a bit and I needed more than just plain water. Nowadays whenever I find myself in this state, I drink water mixed with Nuun, or some watered down juice. Because it’s hot, it’s important to hydrate. But if you’re exercising for an extensive period of time and/or exercising intensely, one needs to be careful not to overhydrate. I find that Nuun, juice, or some juicy fruit is enough to replenish lost electrolytes from exercising.
Runner’s World published a little guide on hot summer training. You can get a copy here.