Summer Motivation
Running through the summer can be tough, no doubt about that. But, just like how on marathon day, you can't reach mile 26 without running miles 20-25, you simply cannot train for a strong fall race without running through the summer's heat and humidity. Trust me, I get it. It can …
Running through the summer can be tough, no doubt about that. But, just like how on marathon day, you can't reach mile 26 without running miles 20-25, you simply cannot train for a strong fall race without running through the summer's heat and humidity. Trust me, I get it. It can be tough to stay motivated when it's so warm out and race day seems just so far away. Here are a few reminders that help me get out of bed, out the door, and ready to give it my best shot during warm training sessions.
1. Remember, this heat will pass... Sometimes, especially during a particularly hot and long run, I start to doubt myself. For example, a few days ago I was scheduled for 10 miles at an easy pace, which is a fairly basic run for me. About halfway through the run, when the sun was beating down on me, the sweat pouring out of me, and each step seemed like an Herculean effort, I thought, "How the heck do I plan on running 16 more miles longer than what I'm doing now, AND going about a minute per mile faster?!" However, the good news is, that the heat WILL pass, and race day will (most likely) be about 20-30 degrees cooler then what it is now. If you can gut it out in the heat now, you will reap the rewards come race day. And if it ends up being warmer than anticipated on race day? Well, at least you'll know how to handle yourself and get the job done.
2. ...Or, it could always be worse. - Scheduled for a 14 miler at your LSD pace when it's 80 degrees in 90% humidity? Hey - it could always be worse...at least it's not a 20 miler with the last 4 miles at marathon pace!
3. Remember you are still gaining fitness. I know it can be a little disheartening to continue to slog through runs at a slower pace. Remember, it does take about 2 weeks of running for about an hour/day to acclimate to the heat. But even then, you will most likely still have to adjust your paces. But, that's ok! You are still gaining fitness. For some extra reassurance, check out a reliable running calculator such as the McMillan Running Calculator. You simply plug in a recent race result, and the calculator will spit out suggested training paces for different workouts. For example, my half marathon PR of 1:58, the calculator suggested my easy runs should range from 9:25 min/mile all the way up to 10:20 min/mile, and my long runs should range from 9:28 min/mile all the way up to a 10:44 min/mile! Knowing that I have that wiggle room gives me more confidence in my training.
4. And stay tough. Speedwork, tempo workouts, and MP runs can seem nearly impossible when it's warm out. True, you do have to adjust your pace to the weather. Yes, you need to stay safe in the heat, and absolutely listen to your body for all signs of heat distress. Heat stroke is a very serious condition, and I am certainly not advocating anyone risking their health. But, that being said, you do have to put in the work. These quality workouts are key to making improvements. When I feel like I'm dying, I try to give myself a checklist. Am I dizzy? No. Do I feel like I'm going to pass out? Naw. Stomach feeling nauseous? Not really. Ok, I'm not really dying. Hang in there and get it done. Besides the physical benefits, there are mental benefits to these tough workouts, too. After all, there will most likely be moments on race day when it starts to get tough, and you will want to slow down. Having the mental focus to hang in there, push through the pain, and stay on pace might make the difference between making your race's goal or not.
5. Stay positive! Sure, running in the heat isn't all that fun. But there are some real benefits to the season, and enjoy them. Fact - it's much easier to get on the road at 5:30 am when it's already light out, or lace up after workout when it's not pitch black out. Your body does need to replenish sodium after you've been sweating buckets, so pass the salt on this morning's eggs! And who doesn't feel like a rockstar after knocking out some great miles when most of the world is sitting on the couch, in the AC, complaining that it's too hot to do anything?
1. Remember, this heat will pass... Sometimes, especially during a particularly hot and long run, I start to doubt myself. For example, a few days ago I was scheduled for 10 miles at an easy pace, which is a fairly basic run for me. About halfway through the run, when the sun was beating down on me, the sweat pouring out of me, and each step seemed like an Herculean effort, I thought, "How the heck do I plan on running 16 more miles longer than what I'm doing now, AND going about a minute per mile faster?!" However, the good news is, that the heat WILL pass, and race day will (most likely) be about 20-30 degrees cooler then what it is now. If you can gut it out in the heat now, you will reap the rewards come race day. And if it ends up being warmer than anticipated on race day? Well, at least you'll know how to handle yourself and get the job done.
2. ...Or, it could always be worse. - Scheduled for a 14 miler at your LSD pace when it's 80 degrees in 90% humidity? Hey - it could always be worse...at least it's not a 20 miler with the last 4 miles at marathon pace!
3. Remember you are still gaining fitness. I know it can be a little disheartening to continue to slog through runs at a slower pace. Remember, it does take about 2 weeks of running for about an hour/day to acclimate to the heat. But even then, you will most likely still have to adjust your paces. But, that's ok! You are still gaining fitness. For some extra reassurance, check out a reliable running calculator such as the McMillan Running Calculator. You simply plug in a recent race result, and the calculator will spit out suggested training paces for different workouts. For example, my half marathon PR of 1:58, the calculator suggested my easy runs should range from 9:25 min/mile all the way up to 10:20 min/mile, and my long runs should range from 9:28 min/mile all the way up to a 10:44 min/mile! Knowing that I have that wiggle room gives me more confidence in my training.
4. And stay tough. Speedwork, tempo workouts, and MP runs can seem nearly impossible when it's warm out. True, you do have to adjust your pace to the weather. Yes, you need to stay safe in the heat, and absolutely listen to your body for all signs of heat distress. Heat stroke is a very serious condition, and I am certainly not advocating anyone risking their health. But, that being said, you do have to put in the work. These quality workouts are key to making improvements. When I feel like I'm dying, I try to give myself a checklist. Am I dizzy? No. Do I feel like I'm going to pass out? Naw. Stomach feeling nauseous? Not really. Ok, I'm not really dying. Hang in there and get it done. Besides the physical benefits, there are mental benefits to these tough workouts, too. After all, there will most likely be moments on race day when it starts to get tough, and you will want to slow down. Having the mental focus to hang in there, push through the pain, and stay on pace might make the difference between making your race's goal or not.
5. Stay positive! Sure, running in the heat isn't all that fun. But there are some real benefits to the season, and enjoy them. Fact - it's much easier to get on the road at 5:30 am when it's already light out, or lace up after workout when it's not pitch black out. Your body does need to replenish sodium after you've been sweating buckets, so pass the salt on this morning's eggs! And who doesn't feel like a rockstar after knocking out some great miles when most of the world is sitting on the couch, in the AC, complaining that it's too hot to do anything?
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