or against it?
(a little more math)
In winter, you want to avoid having to fight the wind when you're getting tired, on your way back. On the other hand, on the way out, you can monitor exactly how much the wind is tiring you out or freezing you, and you'll be able to adjust.
In summer, it's just the opposite because the wind will provide desirable cooling on the way back; it's harder to go out without the cooling effect of the wind.
Generally, I'll try to run a little loop that samples the wind direction before committing myself to that day's running route.
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the hot, hot sun"
In fact, the hardest part of running in hot conditions may be dealing with solicitous family members, who will quote you the inevitable newspaper article about the mortal perils of exercising during hot weather. That's when my own almost thirty years of running experience counts for little compared to the instant expertise acquired from that one-size-fits-all piece in the press. I've now taken to referring folks to this site when I get to hear too many objections.
But running in hot conditions does take some extra care and caution, mostly common sense to avoid overheating and dehydration:
- Reduce your usual speed and distance
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Drink more fluid, starting at least one hour before starting out.
If feasible, plan your route to take you past some public water fountains.
I'm not a fan of carrying a bottle while running, reasoning that it's bound to put some imbalance in your stride.
Fluid loss in hot conditions: I've noticed recently that, in my case, a certain level of fluid loss correlates with the body saying "Enough of this run!". When that happens, my weight after the run is 152 lbs. instead of 158, corresponding to a 3.8% weight change due to fluid loss. - Wear as little clothing as possible to allow sweat to evaporate and cool the body.
- Run through all the shady spots you can find; it's amazing how refreshing they can be. I'll even weave between sides of the street whenever safe and feasible to find shade.
- If possible, plan your route so that you go out with the wind and come back against it. However slight, the wind will provide some cooling when you'll most need it.
- Always monitor and listen to your body, and when you feel the strain, slow down or stop. Heat is not a condition under which to push yourself. Basically, if you don't have the maturity and experience of knowing when to stop, you shouldn't be out there in the heat.
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As the temperature increases, I'll go to first to undershirt with long-sleeve shirt covered by a thick T-shirt, then to undershirt and long-sleeve shirt, then to undershirt and T-shirt, then to T-shirt, and then to singlet top. I'll go to shorts above 25 degrees F., unless it's very windy. The woolen hat goes away at about 40 degrees. The gloves go to double (one inside the other), then to single, and then none at about 50 degrees.
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Roadways are oftener narrower because of snow pileup, so one should be even more aware of car traffic than usual. It's best to choose less-traveled roads and, if possible, avoid peak travel times like rush hours. Unfortunately, roadways are often the only place to run because so few people keep their sidewalks clear of snow and ice.
Personally, I need to take particular care with the choice of gloves, because my hands get numb easily in the cold, and re-warming them can become agonizingly painful (holding them above my head while they warm helps a lot).
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Some general recommendations: New shoes should feel very comfortable right away, neither too loose nor too tight when worn with the usual running socks. There should be absolutely no thought of needing to "break them in" (see How many steps? , above). Even then, it's best to start with shorter runs in new shoes - no matter how comfortable they are, they could press on slightly different part of the feet and cause blistering until new calluses form.
Given that new models appear frequently, I'll generally buy two pairs of shoes at the same time. This means that I can also alternate shoes from one run to the next, to make sure that they dry and air out before the next use.
Shoe Goo (or similar products) become invaluable for prolonging shoe life. I'll wear down one side of the heel before other parts of the shoe, so build up the worn-down heel with a layer or three of Shoe Goo.
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But if you're looking for that, mind-altering, out-of-body, reality-warping "high" comparable a drug-induced one, then running is the wrong place to look for it. Besides, the runner's euphoria comes at a price: the investment of personal effort and time to first attain that level of fitness. I suspect that price is too high for those looking for a quick fix.
Then, of course, there are also the runner's lows: running out of energy, where every step becomes an effort; handling blisters and pain; having to deal with injuries, etc.
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If part of your race objective is to beat out some other runners, then here are some tips. After all, it feels a whole lot better to pass others during the race than to have them pass you.
If at all possible, take a run over the course before the race, or at least look it over. That's invaluable for planning race tactics as to where to run hard and where to ease up (it's very tough to run up a steep hill or two if you haven't left yourself some reserve).
Line up no further forward than your expected finish. The further back you are, the more runners you'll pass during the race.
Line up somewhere near the side of the street instead of the middle, where it's most crowded. I've been tripped from behind by over-eager runners when there's little space to maneuver.
Start out at a comfortable pace, well within yourself, leaving some reserve to pick up the pace during the second half of the race. This is not at all easy to do - at the start, you're eager, enthusiastic and feel strong - but the penalty is wearing yourself down early, then having to slow down and struggle to the finish line.
Run on the inside of a curve - the distance is shorter.
In warm or hot conditions, look ahead for shady spots, and run through as much shade as possible. This will be more important than running the inside of curves.
Take advantage of waterstops and cooling spray, especially on hot days. On the other hand, that drink before the last mile won't do you much good, so it's a good time to pass those that stop for a drink there.
Especially on hot days, wear as little as possible, so that evaporating sweat can cool you. It's very tempting to wear the race t-shirt, but on a hot day, it can feel like a suit of armor once the sweat accumulates on it. If you know some physics then it's also clear that a black outfit on a hot day is a terrible idea because its a superb heat absorber.
Run to your strength. If you're good at downhill running (my strength), then plan to run fast and to pass other runners there; in fact, start to accelerate as you crest a hill.
To pass others, pick out one runner or group in front of you and make that your target. Then pick another.
Race in the spirit of fair and friendly competition. Always be courteous and considerate: don't block out anyone, step aside if you're stopping or slowing significantly, etc.
Intervals, or repeated sprints followed by short rests, are really tough, so you'll enjoy the results rather than the process.
Especially when doing serious training, it's a good idea to follow a hard day with an easy one.
It's also not a bad idea to practice some race tactics on training runs, like picking out other runners and deciding how, when and where to pass them.
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Note added June 29, 2005: After a five-year absence, I ran in the Chatham race again. It was a warm and windy day, but the course was delightful, as always, scenically beautiful and a challenge to run well. With somewhat cautious tactics, but a strong finish that passed several younger runners, I ran the 2005 race in 58:54, not bad for a 66-year-old. I also noted that there are very few runners 70 years old or older, and that they're not too fast, so I may have something to look forward to in a few years.
| Note added June 27, 2008: Three years after the last race, I'm in Chatham again, and I take part in the road race again. It's a hot day, and I'm not in my best shape, so it pays to stay in control and to watch the pace, especially on the hills. My time for the 2008 race was a somewhat disappointing 1:05:34, but that still put me ahead of a number of significantly younger runners. |
Closing in on the finish line. (Click on image to enlarge) |
| Note added July 1, 2009: The Chatham Harbor Run once more, with high hopes for a top-three finish in my new age group, 70-79 which, in the past, has had as few as no entrants and a maximum of five. Serious hill-training back in Newton, so that the hills on the course would be less tough. Achieved my personal objective objective of coming in under an hour, at 59:43, too. But wouldn't you know it - this time there were nine entrants in the age category, so it meant finishing fifth (See 2009 results). I must have been too swift for my personal photographer, so the picture shows my back with the butterflies on the shirt as I sprint to the finish line. |
Pinning on number 130. (Click on image to enlarge) |
The finish is near. (Click on image to enlarge) |
Chatham is a wonderful place that we're always glad to back to; as a tourist area, it has none of the tackiness that some do. Part of the pleasure is staying at the Old Harbor Inn because the hosts are like old friends to us. Then there are our two favorite restaurants, The Impudent Oyster and Vining's Bistro; on the other hand, Campari fell off the list when they changed from a small, romantic bistro to a large new site with big portions of undistinguished food.
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The next goal was, of course, to qualify for Boston to run with a number. This goal coincided, happily, with my 40th birthday, usually a slightly traumatic signpost of aging. At the time, Boston had a qualifying time of 3:30 for age 40, compared to 3:10 for those below age 40. So now the 40th birthday became something to look forward to. Yes, I did qualify, first running in Buffalo (3:30:13 against a strong headwind), and then locally in Newton, MA (tough course with seven hills, in February).
All in all, I ran 10 or 11 marathons before cutting back on distance. They required a lot of time for training; I found that unless I put in at least 45 miles/week for many weeks, the marathon run became a struggle.
My favorite was the Ocean State Marathon, which was then in early November in Newport (now in October in Providence). It was three loops, much of it along the ocean. The New York City Marathon took place at about the same time, but despite its fame, I decided never to run where I could "see the air".