3 Minute Improvement.

[gdcgray]

11:10 AM on Friday, May 5, 2017

Climax Canyon

Distance 3.1mi / 5K

Time 48:34 (Improved from 51:09)

15:35/mi (Improved from 16:12/mi)

Elevation Ascended 411ft

Calories 717

Hoping these shoes hold out through the Saturday 5K 05/13/2017

strava.com/activities/97231...

[Anniemurph Graduate]

That's impressive, well done! I can't get an idea of scale from the photo - how wide is the trail? It looks quite scary!

[gdcgray Graduate in reply to Anniemurph]

it's a one person wide trail People move aside to let a runner by.

[Curlygurly2 Graduate]

Cor, look at your elevation graph! Impressive! I bet it's hot too?

[gdcgray Graduate in reply to Curlygurly2]

Hit 70’ F / 21° C by the time I was done. 5K is at 10:00 am so it should be the same then. Not too bad.

[Curlygurly2 Graduate in reply to gdcgray]

I'm in the South of France, it's often that temp at about the same time - I.E. when I go out for my run. I've found you get used to the heat, but I don't like the full sun much...the best tip I ever got from someone here who runs in Chile is to carry a wet cloth to wipe your face with. I also found I'm cooler if I wear a t-shirt and capris rather than a vest and shorts. What are you tips for running in the heat?

[gdcgray Graduate in reply to Curlygurly2]

Well, I guess I have some nubee amateur runner ideas for the heat.

I agree with the t-shirt to keep cooler. However, I like my legs uncovered. The feel of fabric sticking to my legs sucks the life out of me. I need my shorts to be about mid thigh or just above the knees.

I do poorly in the sun, so a hat is a must.

Acclimating to heat requires getting out into it. Start acclimating during cooler times of the day and progress along until you can go hotter. However, it's not necessary to torture ourselves if their are no events that will run in the hottest part of the day. So keep your fun runs fun and your training in the heat range where the official event will be.

I have never had an official event but common sense and knowing my body tells me to train in a way that on race day, there will be no changes. That's what I am doing for the 5K on Saturday. Been training in the same route and time that the even will be held on. Nothing will be different for me on event day.

All that said, I know we all agree that most important thing is to be properly hydrated with electrolytes. Hydrate before the run and during. My body does well with little sips of nutrient rich liquid. Since I've never ran longer than 90 minutes, I can't speak to that.

I take some diluted juice with lime, garlic, beat, honey, parsley, cayenne and ginger. It's diluted with water. I don't run longer than 60-90 minutes so, I don't need much. Maybe 12 oz. Little sips help on the ascents. I drink most of it on my walk home. Until it started getting hot, I hadn't been taking anything to drink. An hour or less is no big deal. But the heat and over an hour requires taking hydration.

[gdcgray Graduate in reply to Curlygurly2]

South of France - sounds nice. When I do gardening i wear long sleeves and a wet rag on my head that hangs down over the back of my neck an shoulders. I made it custom fit from an old favorite cotton shirt I had. I look like an immigrant agricultural worker. That's where I learned to do that. They work in the sun, in the fields all day. They stay cooler dressed like that. So I adopted their way and it works.

When I would take one of my 9 mile walks, I dressed the same way. That wet thing hanging off my head, under my hat kept me very cool. The air would circulate under it too and be cool. I can't see running like that, but one could get a rag wet with their water bottle and cool down a bit. If I ever run over two hours in the heat, I'll be thinking of the wet rag.

[Curlygurly2 Graduate in reply to gdcgray]

Yes, I agree with all of that. When I said capris I really meant above the knee not below, better than my short shorts, I couldn't run in normal running tights. Yes, I don't usually carry water either, I wouldn't run for more than 90 mins either.

[gdcgray Graduate in reply to Curlygurly2]

I live in a little town in the middle of nowhere with no neighboring towns in a high dessert. There is no sports or running stores here. We do have a K-Mart. They sell those tights.I can't see me in those.

I can picture the Capris now. I wear something like basketball trunks to run in. I would wear running shorts on track days if I could find some here. I could almost wear my cargo shorts for these mountain excursions if I would do my pre-run exercises before I put them on.

I have a routine that I kinda got set in where I walk to my run location, do my pre-run exercises, then run. I can't do some of those exercises in cargo shorts. :-\ Especially things like glute and piriformis stretches, knee hugs etc.