Coach Gina's Corner
The Dexter to Ann Arbor Half Marathon is this coming Sunday and the Ann Arbor Marathon is two weeks after. The weather has been unseasonably warm and we should all review what to do when it is hot and we want to run:
- Weather is TOTALLY out of your control.
- Within 10 minutes of running you body will warm up 10 degrees HIGHER than the air temperature. So if it is 61 degrees at the start - it will be 81 degrees inside your body, and continue to rise.
- The higher the humidity, the harder it is for your body to 'cool' itself.
- Heat exhaustion occurs when your body becomes too hot and is unable to cool itself anymore.
- Heat stroke occurs when you body reaches 104 degrees or higher.
SIGNS of HEAT EXHAUSTION and HEAT STROKE
- Heavy sweating to no sweating
- Feeling weak and/or confused
- Headache that is mild to severe
- Fast Heartbeat
- Muscle cramps
(NOTE: some of these signs are signs of "hitting the wall", so pay attention to your body and be realistic when any of these signs start to appear - consider the fact that you may be suffering from heat exhaustion or heat stroke before you drop - faint - seizure - or become dead!)
- Wear loose fitting, light colored clothing.
- Wear a hat to protect your head from the hot sun.
- Wear sunglasses to protect your eyes.
- Do NOT wear cotton.
- Slow your pace down by 20-30 seconds, so if you were going to run a 10:00 pace, run a 10:20-10:30 pace.
- Carry water/electrolyte replacement with you so that you can hydrate more frequently.
- Carry a wash cloth with you that you can tuck in your waistband to wipe away your sweat, this will help your body to do its job of cooling you off.
- When there is shade available, run in it.
- Hydrate, hydrate, hydrate - this whole week, go into the race well hydrated.
- Eat healthy all week; whatever you put in will get you through the race.
- Avoid celebrating before the event, beer prior to the event is NOT carbo loading - it is heat exhaustion loading.
- Stay focused on your pace and lose the urge to run faster because you feel ok - you won't feel so good in the later miles when it is too late to recover.
- There is always another half or full marathon to run. Are you willing to sacrifice the whole summer on the 'chance' that you might beat Mother Nature?
- You can't beat Mother Nature.
- You are in the best shape of your life, and one race will NOT take that away from you unless you let it.
Run safe Run smart Run like 2dogs...running
Happy Running, Smile and Laugh out Loud, Coach G
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Coach Gina's Corner
Next week is the new A2 half and full marathon. Good idea to re-read hot weather preparation and here are some more tips to remind you of things to do, as well as what to wear in the rain.
- visualize yourself running the course and finishing
- visualize yourself overcoming the tough spots
- Pick out your race clothes ahead of time and pick out a couple outfits in case it rains
- There is nothing you can do about the weather, hope for the best and prepare for the worst
- The night before, pin your number on your shirt, have everything ready and laid out that you are going to bring with you to the start and what you are going to pack in your gear bag.
- Put your name on your gear bag and make sure it is secure. DO NOT plan on leaving anything valuable in your gear bag.
- Arrange two methods of waking up such as an alarm clock and the alarm on your phone or if you are in a hotel: a wake up call and an alarm clock set. Remember the power could go out in the middle of the night - so be prepared!
- At the start of the race, there will be a sense of urgency in the air and your adrenaline will be flowing. As the gun goes off, everyone will have a tendency to run too fast. S L O W down, if you think you are running slow, run slower! The first mile will make or break you, so keep it slow and controlled.
- Use a PACE BRACELET (instructions and bracelets can be found online - google it)
- If you are wearing clothing you want to toss to charity along the way, be aware of where it lands, get to the side of the road and toss it out of the path of the course to avoid another runner tripping on your discarded clothing.
- RUN THE TANGENTS. This means run a straight line on the road when it curves. That is how the course is measured, and you can take several minutes off your finish time by the tangents.
- Most important H A V E F U N!!
What if it rains?
- Wear as little as you can to stay warm
- Everything WILL BE WET
- A hat with a bill to keep the rain out of your face.
- Mid thigh tights (bike shorts) will work better than loose fitting shorts as it will drag on you.
- Wool socks do the best with wet shoes and keep you feet "cool" believe it or not.
- Lube your toes, and other potential chaf-blister spots.
- Anything you put in your pockets WILL get wet, so make sure you use zip lock bags for anything you store in your pockets.
- I like to bring a wash cloth to wipe my face, even though it is still getting wet, it just feels good to wipe it off, I just keep wringing out the cloth. This works in really hot weather as well.
- Sometimes ankle deep puddles are unavoidable, so just keep moving forward and quiet the noise inside your head. You wont melt or fall apart but you may get blisters if you did not prepare well.
Most of all have fun. Be realistic, run smart, and be the warrior runner that you all know you can be. ~ Coach Gina likes to have fun while running.