Week 9 run 1

[Runninghun0]

Morning,

Just completed in the sun (thanks for the tips about the hat and confidence in running in front of others).

Feels great to have completed 30 mins, although I am not completing 5k yet but I am getting closer (4.5)

How is everyone doing? Especially in this heat?

[Sadie-runs Graduate]

Woo hoo! 30 minutes is an amazing accomplishment. Don't worry at all about reaching 5k – that's something you can work on slowly post-graduation. Very few people reach 5k in 30 mins on this plan. The purpose of the plan is to get you running continuously for 30 mins.

I hate running in the heat. Hate it. Love spring and autumn running best. Last summer, I was training for a September half marathon, and July/August were wretchedly hot. I ended up going out at 5:30am for my long runs! And on the day of my race it was 25 degrees! Aaaagh. What helps on really hot days is a Buff (a tubular scarf you can wear as a head band) soaked in cold water. You can also wear around your neck to keep cool. I carry water on my longer runs in the summer, and half way through I would take the buff off, soak it again, and pop it back on my head. Helps a lot!

But, the best thing to do is slow down.