Good morning!
Here is a good article on heat training!
I am so thankful that it has been sunny and warm here for several days! Wed. I was able to run all the way down and then back up the pass road at 80% heart rate and 10 min. faster than last week. It is all coming together!
Today I will push and pull my girls durning nap time for 2 hours. Friday Hill repeats, Sat. Hill repeats, Sunday...off!
Have a great day:)
roy pIrRUNg column: If you want to race this summer, don't avoid heat
When high heat appears suddenly, athletes (as well as the general population) suffer, not only from the uncomfortable effect heat places on the body, but in terms of performance as well.
At a recent marathon, the temperature at the start of the race was 82 degrees and would eventually reach 93 degrees.
The normal, average temperature in this particular city for this time of year is 55 degrees, so the heat wave put some participants at risk for heat injury.
Without such heat leading up to the day of the race, those in this area had no experience training in warm conditions and therefore dealing with the unusually warm day.
Nearly half of the marathon runners failed to finish the full 26.2-mile route. Race officials wisely closed the marathon course after 5 hours and 15-minutes, as the medical tent could no longer hold heat-distressed runners.
Heat acclimatization, the term used to describe an eventual adaptation to exercising in extreme heat, takes a period of 7 to 10 days of heat-related training.
Once the first session of training, in what seems to be unbearable heat, is completed, performance will increase rather quickly if training is continued under the same conditions.
Going inside and running on a treadmill to avoid the heat, then going to a race, is a major mistake and could be a serious threat to your health.
Training in heat is the only way to adapt to its effect on your body and performance level.
Research has shown that to fully adapt, it is necessary to exercise for a period of two to four hours daily, for at least 10 days.
The body's reaction to heat, following this acclimatization period, will be retained for a length of two weeks.
This desired training effect can be retained, if the individual remains in good physical condition and continually is exposed to training under warm conditions at least every two weeks.
Heat stresses the body, increasing heart rate and core temperature. In addition, there is a change in sweat content and the rate of sweat loss is inadequate until acclimatization is complete.
After the adaptation to heat is concluded, heart rate should return to its previous, normal exercise level and body temperature will decrease to a level experienced prior to the onset of warmer temperatures.
Sweating will increase, due to the additional secretion capacity the sweat glands have learned to handle, through exposure over the adaptation period.
Increasing the rate of sweat loss is a major factor in cooling the body during exercise.
Other benefits to heat acclimatization include reduction in the metabolic rate and the rate at which blood and muscle lactate accumulates.
Lactate levels will normally increase during exercise sessions that include anaerobic periods, such as the fast-paced running sprinters do. Not being acclimatized will cause this same feeling.
When those who are not adapted to heat try to maintain a pace they feel they have trained to attain, their performance will suffer.
Protection is offered from heat injury and decreased performance levels only following the necessary adaptation process.
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The next time you start a race where warm weather will be a factor and you have not had the time to train under those conditions, be sure to decrease your pace and drink plenty of fluids.
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