Heating It Up!

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I am currently in the final phases of heat training, which seems to be this year's version of minimalist training. As if to say, "Yeah, I run barefoot too, BUT- I do it on melting asphalt with my A Christmas Story snowsuit on."

I don't run barefoot. I do wear flats for 95% of my miles and while things haven't quite reached desert conditions here in Boone, NC... last week we did experience temperatures around the 90 degree mark, which is our version of August around here.

Now is the chance for you "hot weather" runners to scoff at me! Remember when I was laughing at your 1 inch snow men and 31 degree brutal winter runs?? Well, for every season turn, turn turn! You have to sink directly into the conditions.

Into the Kitchen
The next biggie on my schedule is a third visit to the Chattooga 50k, a measuring stick for my annual fitness level and was my first 50k, 3 years ago. This year though, RD Terri Hayes decided to give us a bonus challenge and move the event 3 weeks later into June. Not only will we encounter the roots and rocky terrain of the Chattooga River watershed, with an estimated 13,000 feet of total elevation change but now... as we all know, this year temperatures have been about 5% above average across this area of the country. This translates into past year's temps of 85ish to potential for 95ish on race day... and here in Boone, we've seen 90... only twice...

So, I can either hope in one hand for an anomalous cool day and pack my mittens and beanie OR... I can prepare for the likely conditions.

The 6 P's of Training (Prior Preparation Prevents Piss Poor Performance)
Would you plan for a year, putting in countless hours of trail running, racing; redesign your diet, cut out (most of) your empty calories in preparation for training, search out the areas most difficult terrain to mimic your race course and then... not take note of environmental factors? Well, if you did, you'd be setting yourself up for failure...

With a bit of anxiety over the expected conditions at Chattooga this year, I ran along this spring searching out the warmest portions of the day. I planned my long runs in the middle of the day on weekends, never running shirtless, the warmer the day- the longer the run. That simple. When locals were searching for ceiling fans and bathing suits I was headed out to 80 minutes of exposure and heat management.

It is hard- sometimes I think... "this. is stupid."
This approach is aggressive, and not something I would recommend, but I do believe it is working for me. I know these temperatures are mild compared to those training for events like Badwater... but, this is individual and for me at this point in my running this feels extreme to my cooling system. I am sure to drink plenty of fluids but I don't allow myself to dip into the creek during my runs or stop in the shade... I just keep moving, slowly at times- but I keep moving.

When I finish up 12 miles, wring out my now ten pound shirt and wait for evaporative cooling to take its effect I sit thinking back to a quote I read earlier this spring in UltraRUNNING Magazine, "you must sweat in training before you bleed in battle."

With just a little exposure I have found that I can balance my heat output with small changes in effort. Just like when I under dress in January and am forced to blast a hilly run to stay warm, now I have to dole out my energy more conservatively and provide the most important ingredient to success, water, in large volumes.

Nuun better
Plain water is NOT enough though- we need to remember that our bodies are little chemistry sets and that we require balance between water and mineral levels. For that reason (and for the goodness of the flavor) I drop in a Nuun tablet to every other water bottle during and after my runs on these hot days.

Nuun tastes great, doesn't sour the stomach and encourages fluid consumption. This year Nuun has tons of new flavors in addition to the many stand by favorites. So visit Nuun online or to your local retailer to find your new favorite!!

I will have a Nuun giveaway upcoming for followers of In Clean Air, so get following and keep posted for your chance at staying happy and hydrated this summer!

Happy Running!!

It was Called January

That was then...
We've all felt it, and we named it progress. January 2009, I made the choice to run my first 50k and at the time I was scratching out 10 miles each week, randomly getting out for a few miles here and there.

This! is NOW
January 2010 brought consistent training, a marathon PR at Disney and a nice solid start to the new year. My focus was, after racing, to recover and then begin the winter/ spring build up of base for a couple of key races in June and September.

Idealistic Planning
The basic idea is to add about 10 minutes a day to the easy runs, keep on with the tempo efforts one or two days a week and continue with the long runs as well, but add hills to the mix, to actively seek them out and hopefully garner some power over the course of longish runs. With Chattooga not far off (5 months) and the Run For the Red, just around the corner after that, this is the month to get off to a good start to get as deep a foundation as possible for these two very hilly goal races.

Here are the dirty details in statistical form:

Monthly Total: 203 miles
Longest Day: 28.5 miles
Weekly High: 54 miles
Average Pace: Not important.

Lasting Impression?
Well, I know the mitochondria will remember every step I have taken, and the ones I did not (recovery is not a 4 letter word). As far as what my brain recalls from this month... it was cold, some days were bitter as a political convention, but much more hopeful. I do find liberation in the winter, slippery season.

We are forced to slow our roles, to ease it back after the peak racing season. This takes some of that pressure away, that tends to creep itself into our routine. With the goals a bit farther off, we have the chance to test our dedication and our ability to keep something as abstract as a goal in mind, training the mind to dictate to the body what will occur. This skill is a great seperator when it comes to external results. Most importantly, it teaches us some valuable things we can carry into our lives.

but, Most of All
I am just thankful to be getting out there. To feel the chill and occasionally get a spring-like day as some sort of a gift. And, be able to cruise along and enjoy that day because I have been consistent in my training. When I pass by the other guy, the fair weather runner, and he is hacking along the trail... what can I do?

Just continue setting the example, and hope that others get out there when it is NOT so easy. We all have the potential to either be dedicated or to take the easy way out.

P.S.- Pitchers and catchers are packing their bags... which means spring is just around the corner. Hang in there a few more weeks!!!