Don't let the heat get you down!

Running is a sport full of ups and downs. You are going to have days where you feel on top of the world. Then, you will have days where you doubt everything. In St. Louis we deal with some pretty nasty weather in the summer. It’s not uncommon for us to have stretches where the weather is 80 degrees at 6 a.m. with 90 percent humidity. When you are competitive and have a goal, you naturally aren’t looking to make any excuses. So when you encounter a day where the heat index is over 100, you most likely are going to beat yourself up. Whether you aren’t able to accomplish the pace or distance goal, it can drive you crazy! The reality is anyone who puts this much time and energy into training will expect to bring their best each day. However, it’s nearly impossible to be able to perform at all times. When I was in high school I can remember going to the beach and having the worst week training week of my entire life. Up to that point, running meant the world to me. Cookies were a close second. I felt so defeated and started to believe I wasn’t the same runner I was a week before. The second I returned home to cooler weather, I was running the fastest I had run all summer. I didn’t see it then, but looking back on it I understand the heat effected my performance. I am constantly telling my athletes that they have the option of feeling bad for yourself or the option of making necessary adjustments that will help them achieve their training goals. For example, on warmer mornings, I encourage runners to slow down the pace. If you naturally run 9:00 minutes for your first mile, run 9:20. Then, try and get faster as the run progresses. Drinking plenty of fluids and running at the coolest time of the day will make a huge difference as well. All of these small things can help you simply move forward on the days where you feel as if you are stuck in the sand. Recently, I had an athlete who was training for a summer marathon. On his speed workout days, he was running 10 seconds slower than his goal pace. I was thrilled with his training because I knew his effort was there! I have a lot of perspective when it comes to training in the heat. All of my trials and tribulations during previous summers has given me a new outlook on how I want to perceive sticky training. This was new territory for him. Although I saw he was right on the money with his workouts, he felt like he wasn’t reaching his potential because of the number on his watch. He trusted the process and never quit on me which I appreciated most. His goal race ended up being 50 degrees with light rain. He raced 10 seconds faster per mile than the pace he trained at and qualified for the Boston Marathon. His story proves that the training was paying off. He may not have seen the results he wanted on his watch but his body was reaping the benefits of the work he was putting in. I don’t blame anyone for being frustrated right now with how hard it’s been to log the miles. I just want to encourage you all to remember you aren’t alone. We are all dealing with it and we will be stronger for going through this. Having this challenge now will prepare you for every obstacle you face on race day. Good luck!