After being told what is up by the heat during Sunday's marathon I am sad to say that I will not be running Badwater.
From the website: Covering 135 miles (217km) non-stop from Death Valley to Mt. Whitney, CA in temperatures up to 130F (55c), it is the most demanding and extreme running race offered anywhere on the planet. The 36th anniversary edition will be held July 15-17, 2013.
Now I never had any intention of running Badwater. But my inability to handle heat very well has taken me out of the running for that. Not that I ever wanted to run that but just so everyone knows in case you found this blog and were like this person has Badwater badass written all over them. Nope sorry, not happening.
Since warmer temps have arrived I thought I would share this interesting article with you all about training in the heat.
Basically: heat impacts runners at a physiological level through various means, including dehydration, increased heart rate and reduced blood flow (and subsequently oxygen) to the muscles used for running.
But what really matters apparently is the dew point. The higher the dew point the less sweat can evaporate off your skin to cool you. For Sunday's marathon the dew point was around 65 with humidity around 75% with temps in the upper 70's and 80'. Gross.
|DEW POINT (°F)||RUNNER'S PERCEPTION||HOW TO HANDLE|
|50–54||Very comfortable||PR conditions|
|55–59||Comfortable||Hard efforts likely not affected|
|60–64||Uncomfortable for some people||Expect race times to be slower than in optimal conditions|
|65–69||Uncomfortable for most people||Easy training runs might feel OK but difficult to race well or do hard efforts|
|70–74||Very humid and uncomfortable||Expect pace to suffer greatly|
|75 or greater||Extremely oppressive||Skip it or dramatically alter goal|
Tips to beat the heat:
- run early
- stick to shaded paths if possible
-fill your handheld or hydration pack with ice and ice water to help you stay cool
-ease into running in the heat- workouts will seem harder until you adjust
-take up Mai Tai drinking by pools or other bodies of water until cooler temps roll around again (okay maybe not).
How do you handle hot and humid summer temps?