C25K – Week 14 Run 3 & The A to Z of Running in the Heat

 

As regular suffering readers know, I am starting again and trying to increase my running distance and pace back to the dizzy heights of my 2018 running year.

However, restarting C25K in the UK in a cool Spring doesn’t give you the best foundation for running in the eighties and nineties temperature wise in Italy. So here is my definitive guide to running in the heat:-

Alarm – use it to get up early

Be Prepared – get your kit out the night before

Cold Water – an absolute must – put it in the fridge the night before, see ‘B’

Don’t Stay in Bed – see also ‘A’

Early Departure – see also ‘A’, and ‘D’

FFS – shouting at yourself may help get your sorry arse out of bed

Get a Grip – find your inner grit and use it to go out

Hunt for shade, before you run – do a recce of your route to find the shady areas

Ice cubes in your water bottle help

Jacuzzi – is a great incentive, for post run recovery

Kit yourself correctly – lighter weight clothing, dampen your headband and running vest if you can

Let the heat determine your speed, you can easily increase pace when it’s cooler

Midday/Much higher than 30 degrees and it can be dangerous to run if you’re not acclimatised to it – avoid if at all possible

Note your breathing and drinking habits – if you’re too laboured and really in need of much more water, – it’s simple you’re doing way too much

Opt for shorter distances and slower times – re-set your expectations

Plod if you need to – sometimes a walking break helps

Quitting the race – if it’s not working and you feel uncomfortable, call it quits. There’s no courage or honour in running to dehydration and exhaustion

Rinse your hair in water before you go out – it really helps keep you cool

Sunhat/screen/glasses – wear and use as appropriate

Take your time – the sun has endless patience to burn and overheat you

Under no circumstances run whilst hungover (previous history!)

Vanquish running gremlins by not setting too high a target

Water – take a bottle, take a spare bottle,  or carry cash to buy some more water

Xtra brownie points if you follow all the advice

Yes running in heat is possible, just take it slow, in shade and stay hydrated

Zzzz – a post run snooze is just the ticket

Today’s run – I followed my own advice except for  J and Q… J because it needs cleaning and filling with new water and Q – I didn’t need to quit, because for once I followed my own advice.

In truth it was mega scorchio again, it was just about 8am when I set out on Sunday to run, and the thermometer was already showing 27 degrees – 80 degrees in old money of course. On my warm up walk I passed Lord Kitchener, he was on his way to the cemetery and he barely gave me a glance, I did smile at him, but maybe he didn’t recognise me – it’s been over a year since he last saw  me after all. I had hoped to see Anouska and Albino, as I know they often get up early to walk if it’s very hot, but I didn’t see them either. No people, no dogs, no shade, no mercy.

The sun was beating down and I admit I took shelter in the one shady spot of Laundry Lane and did a few mini circuits between the trees, because it would have been awful otherwise.

At 4.3km I gave up the ghost, because the non-shaded incline was looming and in this heat you just have to be kind to yourself. But I did decide to continue for a walk to see an ‘ex- house’ of friends of ours, just to see what it was looking like now that it has new owners. It was sad really to see it, empty of people and shutters closed, whereas usually at this time of year it would be open and I could perhaps sneak in for a cheeky cup of coffee! It added a couple of 2kms to my efforts, and in truth it was too warm to do much more.

As Mr JCR pointed out I’m going to have to get up earlier and as I’m a born again teenager, lunchtime is a bit early for me to rise. It’s either that or run much later in the day and I just know I won’t do that, I’ll prevaricate, faff and generally find reasons not to.

Okay JCR for Week 15, you’re just going to have to do those big girl pants and get up earlier. We’ve got at least another 8 weeks of scorchio weather until September brings some welcome relief, so I have to woman up…

Stats

Distance – 4.3km

Time – Too embarrassing to record

Physio

Yes – crabby things, flexor things, squats, clams

No – bridge and pelvic thrusting – need a yoga mat

Jump Rope or Skipping Rope as we oldies call it – 23 skips in succession, with about 10 attempts during the day varying from 4 skips to the 23.

Whacked Arse – at least 7 times, when you stop the Jump Rope whips you, and it’s always on your bum.

Playlist

My goddaughter Molly’s Glastonbury Mix

Favourite track – Is this the way to Amarillo by Tony Christie – because I’m a recent convert to Peter Kay’s Car Share and I love his humour, and I loved his silly video for this, which we recreated on a virtual Glasto Pyramid Stage on Saturday night. Thanks Molly and Gabi and Carl for organising it.

 

 

 

 

 

 

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