How to Prepare for Running in High Temps

August is typically the hottest month of the year in the Mid Atlantic region.  This type of heat has a direct impact on how you should train.  You should never just rush out into the heat and run a quick 5 or you might become dehydrated and harm your body permanently.   Work with your doctor to figure out what is best for your situation and never take risks when you don't need to.  I've been training for a marathon that I plan to run in the fall.  Unfortunately, dealing with the heat in the DC area is just a fact of life, but training in it is like being pregnant in this hot climate--there are good days and bad days.  I usually run after work during the week, so the temperatures usually averages between 85 to 95 degrees with 40-70% humidity.  To handle such heat and humidity, I've tried to acclimate myself to the heat over time.  It doesn't happen overnight.  It takes weeks of training.  I usually never run distances over 10 miles in such heat. and I average 5-7 miles a day during the week, and run my long run on the weekend early in the morning.  Now that I'm acclimated to the heat, it doesn't hit me as hard, but I always take precautions.   Below are a few tips to consider that may help you cope with the heat.
General Tips:
1.  Make sure you are sufficiently hydrating before, during and after run. 
2.  If you run distances greater that 5 miles or 45 minutes, make sure you drink water and a sports drink with electrolytes during the run and sufficiently hydrate the night before the run. I prefer GU Brew and water.
3.  Run with a wing man, especially if you are running long distances.  This way if you are feeling poorly at least you have safety in numbers.
4.  Where appropriate clothing.  Try do avoid dark clothing.  Wicking material is the best.  I like running without a shirt, but not always.  Socks that don't get as water logged are always nice.  Drymax work pretty well.
5.  Where a hydration belt on long runs.  If I run 10 miles, I will carry a 16 oz hand held water bottle (filled with water).  I will also where a belt with two 8 oz bottles with GU brew.  If my runs are 10+ miles, I will carry a 16 oz hand held water bottle (filled with water).  I will also wear my belt with 2 8 oz bottles of water and 2 8oz bottles of GU brew. 
6.  Chew gum to keep your mouth moist.
7.  Take supplements for fuel and hydration.  I like GU Roctane.   I usually take one 30 minutes into run and then at the 1 hour and 30 minute and 2 hour and 15 minute marks.
8.  Weigh yourself before and after to determine appropriate water in take required.

Over Hill, Over Dale...Give it a Try!

   I have now been running for over two years and have tried a number of methods to increase my speed and endurance for the long run.  I've tried speed work, longer recovery periods, hill training, and yes and combination of them all.  I am currently in the process of preparing for my first Marathon in October.  I've looked over a variety of programs to include:  Hal Higdon's Marathon Training Guide and programs offered by running clubs, magazines and others.  I've tried to glean the best of the programs to get to where I think I need to be by race time.   Here is my program which is based on a series of build ups and breakdowns with a long hill run every week. 
  I generally run 6 days a week, at distances between 5-7 miles.  I end the week with a long hill run.   The key here is the long hill run. On a build up week, I start off on Monday or Tuesday building up my pace over the week to get to the long run over the weekend.    Build ups occur over a three week period, so by the end of the third week, I've increased my long run by over 1 to 2 miles.  This means that during that build up period, my long run increases a 1/2 mile each weekend for three consecutive weeks.  I started at 10miles and am now up to around 14miles after two months of training.  Every three weeks, I reduce my long run down to 10 miles to break myself down and then start to rebuild at longer distances.   The long hill run has not only built up my endurance, but has increased my pace.  I have tested this theory during a few 10 miler events and have found that I have set a new PR each time.   So try the hill!

Rolling Thunder ...Remember the Brave!

  I live in the DC area and get to experience some interesting things while running.  Today I was taking one of my normal routes when all of a sudden I heard a thundering sound.  As I turned the corner, the noise became louder and louder.  I ran up the overpass and there it was--Rolling Thunder.  The experience gave me a boost of energy as I continued my run.  During my run, I had a chance to reflect on this day and actually was able to capture the moment in the following video.  Let us not forget--Today is a day that all Americans should take time to honor those who sacrificed their lives so that America can be free. 

Running Long Distances with One Kidney...Is it OK?

  At 8 weeks of age, I was taken to the hospital.  According to my mother, I was very weak and colicky.  The problem was that I was in Africa and the health care was not that great in the area that we lived.  I was scene by the British Consulate doctor and was medevaced to the Capital.  At the city hospital, the doctor diagnosed my problem as a tumor on my right side.  After further tests, it was determined that I needed to be medevaced to Germany.  Once under more advanced medical care and testing, it was determined that it was not a tumor at all.  It was found that my kidney wasn't working and it had to be removed.  It never really fully developed and was taken over by cysts.  After surgery and recovery I was flown back to Africa.  Before leaving Germany, the doctor asked my father to promise him one thing--never let him play contact sports.  Needless to say, I broke that rule playing soccer most of my life, and dabbled in wrestling in high school and rugby in college.  Now, lets hit the fast forward button and here we are twenty years later.
  At 42, I started gaining weight and decided to take on running as a hobby to control my weight.  I started off small and over 3,000 miles later I've decided to take on my first marathon.  In October, I will run the MCM.   I've just started training, but have always heard that running such distances can put a strain on my remaining kidney.   Between dehydration concerns and just the stress that you put on yourself at that mileage, I'm just a little worried.  I finished a 20 miler late last year and felt OK, but cramped pretty bad in my chins and calves, but not in the kidney area.  I kept myself hydrated both before and after that race and still cramped.  This was probably because I didn't have any electrolytes in my system--at least I hope so.  After researching the topic, I've found that many runners have one kidney and have run multiple marathons.  I even reached out to the Runners World Sports Doctor and he said that as long as I keep hydrated and have no preconditions, I should be fine.  Here is a link to his article if your interested in more detail  http://sportsdoc.runnersworld.com/2011/04/can-i-run-a-marathon-with-one-kidney.html?cm_mmc=nutrition-_-05052011-_-nutrition-_-BLOG%3a%20Ask%20the%20Sports%20Doc.  So I'm going to go for it and try a little different strategy with fueling and hydration this time.  MCM or bust baby!  If you have any information to share on the topic, PLEEEAAAASSEEE Do So!

Running in NYC...It Doesn't Get Any Better than That!

As I set the wake up call for 06:30 AM, ready to begin a new day, I can't stop thinking about starting my day off with a crisp run through the city and ending with a hot cup of Joe. I lay my head down on the pillow and start to doze off. The alarm sounds to classical music (or so I thought). White noise began to jet out from the clock radio. I try to hit the snooze button before I wake up the kids and my wife. I do get one glare as if it were the red eyes of a wolf ready to pounce. I gently try to glide out of bed like a stealth bomber trying to go undetected. Luckily I set my running gear out the night before and manage to slip it on and exit the room virtually undetected. Now for what I've been waiting for.
I stroll down to the lobby with my music booming and my eyes wide open. As I spin through the turnstile door, all I can do is look up at the large buildings in amazement. Okay, where to run. I synced my satellites on my 405 and hang a left. Pumped and roaring to go I set out on a fast pace (for me at least). As I approach lights, I try to time them like an ambulance chaser looking for his next pay check. On lights that I can't catch, I hang a left so I can keep it going. I have no strategy except Run, NYC, Run... The streets are busy, but I manage them as if I was a teenager doing parkour. I happen upon Central Park, or at least I think so. I take it and circle. I'm now half way through my planned 5 and now I head back. Oh shit...echoed through my head...I forgot the address...I try to reverse navigate using a similar but not quite same path home. At that point I realize I can set my HOME feature on the 405 and start my trek back to the hotel. What a feature. Very cool. I finally turn the corner and see my hotel. I can honestly say, no dirty looks, no up tight bikers, or aggressive dogs. The only worry was timing the lights, cabs, and figuring out how to get home. Now to look for a good cup of Joe. Next to the hotel, I found a small Turkish/Greek deli that served nescafe and thought I was in heaven until I asked for it to go. Go, No, the Barista said. To go, please, I replied. Go, No, the Barista repeated. I returned a Okay sign and said as long as you don't mind my sweat. The Barista replied, Its Okay, but you have to deal with my sweat too. I busted out laughing and enjoyed my cup of Joe with the paper. After settling on the bill, I headed back to the room to find the kids were sleeping and my wife watching the TV, so I jumped into the shower and was ready to start the day only to think about the next NYC run.

Running is a Priority, Make It Work For You!

   Do you have kids?  Do you work late? Do you go to school at night?  Do you finish your list of to-dos? Do you have health concerns?   Whatever your situation, most of us have so many things going on, we have a difficult time building running into our schedules.   People who don't exercise might not think this is a priority, but I disagree.   The benefits of RUNNING far outweigh ramifications of not doing it at all.  Two years ago, I made a decision that changed my life.  I had high blood pressure, high cholesterol, and weighed well over 200 lbs.  Therefore, I had the incentive to change my life.  As a result, I have tried to adjust my life so that I can fit running into my schedule.  Sometimes it works and sometimes it doesn't.  I have three kids in three different schools and generally work a 91/2-10 hour day.  Thanks to a flexible work schedule and a very accommodating wife, I'm able to accomplish my running goals and stay up with life's other activities (I THINK).  I try to get to work as early as possible so that the rest of the day will work.  After work, I generally run immediately.  This gives me time to get caught up on email, meet and greet the kids coming home from school, and then start the evening activities.  Evening activities typically involve homework, drop-off and pick-ups, and of course (CAN'T BELIEVE I'M ADMITTING THIS) American Idol, NCIS, Rescue Me, and Blue Bloods.  We split the drop-off and pick-up duties.  Well not exactly-(Wife 65% - Me 35%).  There are times when I miss my window after work, so I try to fit my run in before 8PM.  After 8 doesn't work because I can't sleep once the post run adrenaline kicks in.  So far this has worked out and I encourage others to try the same.  Its important to get your exercise in or you will suffer the consequences in the long run.  I did and will never let that happen again.  How do you deal with it???

Stretch or Go!

    Over the last 20 years, I've been one of those that can put my clothes on and go!  The only time I would stretch is when I was feeling a tweak or slight pain.  Last week, I started realizing that I can't do that anymore.  My body just can't take the pounding as it use to.  I've been training for a 10 miler and between my shoulder that somehow feels like its separated (JUST FROM LAYING WRONG) and my sore achilles tendon, heal and meniscus, I feel like a total mess!  Last night I decided enough was enough...Time to stretch.  I went out and bought some Rock Tape for my achilles tendon and calf and will stretch for 20 minutes before and after each run!  Lets hope this works!!!!