How to Stay Cool While Running in the Heat

If you are reading this it is likely that you have noticed that running in the heat can drastically affect your performance (aka sucks.) The ideal running temperature is estimated at approximately 7.2 Celsius (45 Fahrenheit,) a temperature, that if we were not running, most would find a bit chilly. As the temperature gets warmer performance will begin to suffer. By the time temperatures reach 27 Celsius (80 Fahrenheit) athletes can expect around a 20% decrease in performance with the same effort.

There are good reasons why you may want to train in the heat, but there are also times when training in the heat may not be what you want. Typically, if you want your best performance, cooler temperatures will serve you better, on the other hand, if you are planning to race in the heat, or otherwise do much of your training in the heat, the best plan may be to suffer in the heat for a few days to allow your body to acclimate.

Maybe You Should Be Training in the Heat

If your goal race is expected to be held in scorching temperatures it is a good idea to acclimate yourself to running at those temperatures. This can usually be done with running in conditions similar to race conditions for approximately 2-weeks prior to your race. Acclimating yourself to running in high temperatures will improve your ability to perform in high temperatures on race day.

Most races are planned to take place in cooler temperatures, but some races such as Badwater 135, and Marathon De Sables, even at Western States Endurance Run the heat is one of the defining characteristics, and going in unprepared for the heat is a recipe for a DNF. 

The general advise I offer to athletes is the closer you are to your event the more event specific training should become. If your event is going to be at altitude, it is best to train at altitude. If your event is going to be at night, it is best to train at night. If your event is in the cold, train in the cold, and if your event is in the heat, train in the heat.

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Maybe You Should Not be Training in the Heat

Heat will decrease your performance. There is certainly a roll for training in the heat, but if your priority for a particular workout is top performance use some of the tips below to make heat less of a defining factor.

Pick the Best Time to Run

The hottest part of the day is usually around 2 pm. Try to plan your runs while the weather is more temperate. Early morning is my favorite, but evening or even nighttime will both work great. 

Pick the Right Place to Run

 By preplanning your route you can limit your time in the hottest places and maximize your time running in cooler places. If possible avoid long stretches that are exposed to the sun, especially asphalt. Because asphalt is black it absorbs heat from the sun often causing it to be much hotter than pretty much any other running surface. Instead, look for wooded areas or other areas that are mostly shaded.

Stay on Top of Your Hydration

 Sweating is one of the bodies built in mechanisms to keep us cool. The hotter it is, the more we sweat. As we sweat our bodies are losing water. This water must be replaced or the body will quickly become dehydrated. There are many reasons to avoid becoming dehydrated, but amongst them is that you will lose the ability to sweat to cool yourself down. 

Carry an appropriate amount of water with you for the run you have planned, and know where your water refill spots will be. 

Yes, you should drink water while exercising in the heat, but don't overdo it. Drinking to much water can lead to hyponatremia which can be a very serious problem. So how much should you drink? Unfortunately, there is no single answer to this question. Every runner requires different amounts of water to stay hydrated at different temperatures and effort levels, so drink to your thirst, but don't overdo it.

Wear the Right Clothes

When we can cool our bodies most efficiently we are kept cool so make sure your outfit is one that helps your body to cool. Select fabrics that are lightweight, breathable, and preferably synthetic material. Also, keep in mind that darker colors absorb heat which will make keeping cool much more difficult. Choose white is the best color option to keep you cool. If white is too boring make sure to stick with light colors and stay away from black and other dark colored clothes.

Protect Your Skin

Sunburns suck. Really bad sunburns suck more. Skin cancer sucks even more. If running in the sun for extended periods of time always wear sunblock. You don't even have to take my word for it. Feel free to consult your physician. If you will be running in the sun for more than a few hours consider long sleeves and a hat that will shade your face and possibly also your neck.

 

 1994 First British Team to complete Marathon de Sables

1994 First British Team to complete Marathon de Sables

Do you have any tips or tricks for running in the heat. Please share them with other readers in the comments.

Blood, Sweat, and Beers - Miwok 100k 2018 Race Report

 Miwok 100k traverses the beautiful Marin Headlands up and down the foothills of mount tamalpias along the California Coastline.

Miwok 100k traverses the beautiful Marin Headlands up and down the foothills of mount tamalpias along the California Coastline.

A few days before Miwok 100k I was discussing race strategy with ultrarunner Chris Jackson. My favorite athletes to coach are all self motivated and goal driven. Chris Jackson is definitely one of these athletes.

By coincidence Chris and I were both running Miwok 100k in 2018 as a Western States qualifier. At the end of our race strategy conversation Chris says "I am looking forward to getting to run with you." I thought this would be great, but having closely followed Chris' training over the previous 18-weeks, I knew my chances of keeping up with chris where pretty slim. "I will hang on as long as I can, but I am counting on you to crush me,"I replied.

Just as planned, that is how the race unfolded. After a long back and forth game of chase with eventual winner Franz Van Der Groen, Chris Jackson finished close behind for an awesome second place finish. Chris' coach, true to his word, strolled across the finish line 38 minutes later to finish in 6th.

This marked a personal best for both Chris and I. Of course, I did not see the race through Chris' eyes, so this is the story of Miwok 100k as told through the eyes of Chris's old coach. (Okay, not really that old.)


Warning: there will be blood, there will be sweat, and there will be beers.

The Coincidence

In 2017  I set a goal of running Western States 100 mile. Those that have been familiar with the ultrarunning scene for awhile now know that getting into Western States is not likely. Without a qualifying race a runner can't even enter the lottery. In 2018 I planned to Make Miwok my qualifying race, I entered the lottery for Miwok and was pleased to find out I was accepted into the race.

Just before Christmas 2017 I received an email from the girlfriend of Chris Jackson. Chris had been accepted into Miwok 100k and as Christmas present, she would like to get him some professional coaching so he can reach his potential (a great woman I know, but sorry guys, she's taken.)

The Training

I love the chosen date for Miwok 100k for multiple reasons. First, may is an absolutely beautiful time to run around Marin County. The weather is awesome, the hills are green, and the flowers are blooming. The other reason May is a great time for a race is that you can kick off training on January 1st and make a perfect 18-week training cycle, so this is what we did.

I designed the training for both Chris and I. After our first discussion I knew Chris was a better athlete than I, but I had built up a very solid base before jumping into this training cycle, with this in mind, Chris and I followed similar 18-week training plans, with individualized differences of course. 

Chris' training included multiple training races racing, the longest of which was Lake Sonoma 50 mile in early April.  I had intended to get in a few practices races but consistently ran into scheduling conflicts making my longest race during training a trail half marathon done in January.

Training was periodized starting with a speed development block during January, followed by a threshold development block through March, followed by a volume block, and of course a taper before race day. Though we both followed this rough plan, our training was individualized to meet our particular needs. Where Chris took a longer taper/recover starting after his Lake Sonoma Race, I would continue to build volume. I also had to tweak my own training after being sidelined for two weeks with illness and a back injury from an old snowboarding accident.

The first week of training totaled 7.5 hours and we would build to about 14 hours on the biggest volume week. I have the luxury of training almost exclusively on trails which enables me to log  plenty of climbing. Living in the heart of San Fransisco, Chris consistently logged higher  weekly mileage but with less elevation change. 

Miwok 100k Cover image.png

Download the Full Training Plan for FREE

This is the Advanced Training Plan Used by both Chris and Levi for Miwok.

The Race Strategy

Chris had finished third at Miwok in 2016. This year Chris intended to win. I certainly was not going to stand in his way, however 2017 winner, Franz van der Groen, had no intention of finishing in second. Chris' strategy was to stick with Franz from the start. This would be the 3rd race of the season in which Chris and Franz would race. In each of the previous races, Franz would eventually end up besting Chris by about 4 minutes. We estimated that Chris would need to average 6.5 miles/hour to run his best race. To keep with Franz that speed might have to increase to closer to 7 miles/hour.

 Chris and Franz playing chase

Chris and Franz playing chase

Having coached Chris, and being friends with Franz, I recognized that a win for me would be unlikely. My plan would keep my word to Chris, run with he and Franz as long as I felt comfortable then wish them well and see if I can hang on for a third-place finish. I would attempt to average 6.5 miles/hour for the first half and stay faster than 6 miles/hour as even as distance takes its toll.

The Miwok route is quite convenient when it comes to fueling strategy. For front-runners, aid stations are each placed approximately 1 hour apart. We each would plan to eat 250 calories/hour. 200 calories would come from gels that we would carry with us, the other 50 calories would come from aid stations. At each drop bag opportunity, we would drop our trash and grab all the fuel we needed until the next drop bag opportunity. Chris prefers to stick mostly to race gels, I like a combination of gels, baby food packets, and Clif bars.

The Race

5 AM, the race starts right on schedule. A centipede of headlamps makes its way up the famous Dipsea Trail. Despite this being the steepest climb of the race everyone starts at a pretty solid pace. I settle in at the 10th position. Chris I thought was behind me (as the sun comes up I discover that is him up there in 2nd position just as we had discussed.) As we reach the apex of the first climb runners are greeted with the sounds of bagpipes greeting the sun which was just beginning to peek above the horizon. 

By the first descent down the beautiful Coastal Trail, I had worked my way into 4th place. close enough to the leaders that I could see Franz take a digger only a few miles into the race. he is helped up by Chris and Misha (3rd) and laughs off the fall as he continues down towards Muir Beach. Ultra runners are quite a civilized bunch. Not more than a half mile later I take a digger of my own. Phil Kochik, who was only meters behind me at the time scooped up my dropped gel and helped me regain myself. I had left some skin and blood on the trail, but nothing that was going to severly hamper my race. (I promised you blood didn't I?)

I arrived at the Muir beach aid station (best volunteers ever) in third place just in time to give some high fives to the leaders as they departed. Though I managed to hold 3rd place until after mile 20, this is the last time I would see the leaders until the out and back at about mile 50. 

I would hold the 3rd place position until about mile 21 when Phil Kochik and Misha Shemyakin casually strolled up on me chatting away. To be honest, I was a little relieved to see them. Misha is a fellow Marin local and I have raced with him many times in the past. I know that if I am leading Misha I am likely going too fast.

It was great to have some conversation over the next few files. Turns out Misha recently moved about 1/2 mile down the street from me. He has a toddler. I have a toddler. Dad high five. Let's get the kids together at the park for a playdate. Blah blah blah blah blah, oh yeah, racing.

By the time I reach the Tennessee Valley aid station (best volunteers ever) I had fallen to 5th, and in my haste to make up time head out of the aid station headed the wrong direction. After the kind volunteers point me back in the right direction I do manage to regain 3rd, but fall back to sixth over the next few miles as my pace begins to slow while the pace for Misha, Phil, and Jean Pommier remains consistent.

I cross the 50k mark at 4:26:00. Just ahead is a five-mile climb up heather cutoff to Cardiac aid station (best volunteers ever,) then the climb continues for a few more miles to Bolinas Ridge. Though this climb is long, it is not steep and with fresh legs is very runnable. I did not have fresh legs. I walked much of this climb. Though I would have preferred to have the energy to run, the slower pace allowed me the opportunity to really take in the views as this trail is beautiful. 

At Cardiac I enquire about the leaders and learn that Chris had come in about 2 minutes ahead of Franz. A few miles down the trail I managed to overtake Phil who was not impressed and simply stays on my shoulder until I eventually had to stop and gasp for air. Well played Phil. 

Mile 45 - 55 I found myself in the trough of darkness. My legs were hurting. Along with the regular hurt associated with 62 miles, I had run a little low on salt and had some catching up to do to stave off cramping in my calves. This moment of self-pity was briefly interrupted by the folks at the Bolinas Ridge Aid Station who surprised me with ice water instead of regular boring water. Mind is blown. (Best volunteers ever.)

As I stumble toward Randall aid station I get a glimpse of the leaders. Franz, smiling as always, is in first. Less than two minutes back is Chris, followed pretty closely by Misha. High fives and words of encouragement are exchanged all around as we each pretend to be in less pain than we really are (ultrarunners are quite a civilized bunch.)

I skip the snacks at the Randall Aid Station in favor of the 250 calories of sweetened caffeinated beverage I knew I had waiting for me in my drop bag. This was probably a wise choice as I would later learn that the Randall aid station (best volunteers ever) had sausage on the menu. Such a tasty treat could keep me at an aid station for hours.

I walked every step of the final climb back to Bolinas Ridge. My slow pace did not go unrecognized by Robert Verhees who used the oportunity pass me by. I symbolically tried to run with him as he passed, but that only lasted a few seconds. 

 Ultra Fanny Packs are the new Ultra beard. Photo Credit Jean Pommier

Ultra Fanny Packs are the new Ultra beard. Photo Credit Jean Pommier

I managed to run most of the final descent back to Stinson Beach eventually overtaking Jean Pommier who was facing some cramping issues. 

In the end, I am very happy to be able cross the finish line in 6th place, and I immediately catch up with Chris to congratulate him on his new personal best. Chris would finish 2nd place with a new 100k personal best of 9:30:01. I offer to buy Chris a post race beer only to learn that the swag bags come with beer included. It would seem the race director has thought of everything. 

This was a great race, on a great course, with great people. I see why Miwok has become so popular for so long. I hope to see you out there in 2019.

Special Thanks to all volunteers that made this race awesome. Thank you to the weather for being just right. Congratulations to all the athletes that participated, and thank you in particular to those athletes I have mentioned that shared their stories with me as we ran (turns out that Phil won this race in 2006, and Jean is an ultra legend completing this race for the 13th time.)

 Top ten finishers

Top ten finishers

Looking for more Miwok 100k Information? Check out Jean Pommier's Race Report. 

Trail Running Video Form Analysis

1. Sign up for Coaching. 

Video Stride Analysis is available all Pinnacle Running Athletes. This service is included in all full coaching packages and is available for Pinnacle Run Club Members for an additional fee.

2. Record video of running stride

Recording a video can be done with any recording device. For ease of upload we recomend using a mobile phone.

Make sure you have a running area of reletively flat ground, and that your image is not being flushed out by the sun.

For best results wear form-fitting clothes and tuck shirt into your shorts so the waistband is visible.

Keeping the camera in a static position, take short video clips of your stride from each of the following angles:

  • Left side view
  • Right Side view
  • Rear View
  • Front View

Each clip should have clearly visible 6-10 strides.

3. Upload your Videos

After you have recorded your videos make sure that the files are no larger than 1gb, and upload them here.

Strength Training for Trail Running

Runners moving from road running to the more rugged terrain of trail running will quickly notice the new demands that trail running places on the body. In particular, the uneven surfaces, acceleration, and deceleration, as well as the lateral movements and quick agility required in trail running, require particularly strong and stable hips and ankles. 

There is an endless number of ways to increase the strength of the muscles required for trail running, and I suggest over time you try them all. Below is one such routine I use, and will often use for the runners I coach to improve performance and reduce the risk of injury. 

This Routine requires a stretchy band and a balance pad. If you do not have the items required for a particular exercise, replace that exercise with either:
1 min of plank, 1 min side plank, or 30 sec High Knees running.

Perform in a circuit:
Jumping Lunges x 20
Monster walk x 10
One Legged Jump x 10
Tight Rope Walk x 10
Single Leg balance till failure

Beginner x 3 Sets
Intermediate x 4 Sets
Advanced x 5 sets

5 steps for setting goals that will make you a better runner.

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People with goals succeed
because they know
where they are going.

An often overlooked part of reaching life goals is setting the right goals. This does not mean setting easier goals but setting smarter goals. This is true of running goals just as it is with other life goals so here are the five features that make a good solid running goal. Then I will explain why races make the great running goals, and how to pick a good goal race.

1. Good running goals are specific

When running goals are vague the path to achieving those goals is equally hazy. If your goal is to be a "better runner," that is great, but what that means needs to be better defined. Do you want to improve your sprint speed? Run a marathon? Improve Stamina for another sport? These things could all be considered becoming a "better runner"  but the path to those goals is vastly different. 

Vague Goal: I want to be a better runner

Specific Goal: I am going to run a  marathon 

More Specific Goal: I am going to run the Boston Marathon

Even More Specific Goal: I am going to run the Boston Marathon in 2019.

Very Specific Goal: I am going to run the Boston Marathon in 2019 in less than 3 hours

A well-defined goal can have a well-defined path. A vague goal only has a vague direction, so make sure your running goals are specific as possible.

2. Good Running goals are measurable

How do you know if you have reached your goal if you can't quantify your goal? If you have not run for months and you set a goal to "run more" then you go for a run the next day and then stop running again, did you achieve your goal? Well, yes...technically. Is that really what you meant? Who knows, "more" is not measurable.

As runners, we are blessed with multiple easily quantifiable measurements. The most obvious two are time and distance. If you set a time goal for a certain distance, the outcome is very measurable. If you set a goal to run a 40 min 10k, and your next 10k you run in 38:45. Did you reach your goal? Obviously, and undisputably YES.

3. Good running goals are challenging yet attainable.

So you have just set a goal that is specific and measurable. You have just decided that your running goal is to run the New York Marathon this year in under 2 hours. Congratulations, you have set a very challenging goal indeed, but unless you are one of a very select few athletes this goal is setting you up to fail. On the opposite end of this spectrum is choosing a goal that is too easy. A goal that doesn't challenge you does not help you grow and improve. So when setting your goals be honest with yourself about what you are actually caple of now, as well as how far you can improve in the time period that you set.

4. Good running goals must be relevant.

This is arguably the most important factor in setting good running goals. This is the "why" in your running goal. If a goal is not relevant to you it is unlikely that you will stay motivated to accomplish it. If you set a goal to run a marathon but you really hate running and the more you do it the less fun you have, then what do you really get from accomplishing your goal, and what motivation do you have to get up every morning to go running. However, if you have run a few 10ks and now you want to challenge yourself because you love a good challenge, then you are much more likely to pursue your goal...even when it gets hard... and it will get hard.

5. Good Running Goals are timebound

Making your goals timebound is similar to making your goals specific but in relation to time. To set a goal to run the New York Marathon is a great goal, but when? This year? Next Year? 20 years from now? When you set a goal make sure that it has an expiration date. For races, don't just set a goal to participate. If it is your goal to participate, purchase your registration and put it on your calendar. Now your goal is real. 

Why race goals make the best running goals.

When I am coaching athletes I always insist that their goals be race goals. Race goals fulfill all the criteria of what makes a good race goal.
There are three parts to a race goal:

  1. What race are you going to run?
  2. When are you racing it?
  3. How fast are you going to run it?

Vague race goal: I am going to run the San Francisco Marathon.

Good race goal: I am going to run the San Francisco Marathon this year in under 4 hours.

If you don't know what a good time goal is when you register and put it on your calendar, don't worry, you can further refine your goal as your training progresses and by the time you make it to your marathon you should have a pretty good idea of a time goal that is challenging yet achievable.

Primary and Secondary Goals

When setting running goals it is best to define your Primary Goal Race. This should be a lofty goal.  To achieve this goal, you will need to perform at your peak.  A big goal like this would be impossible if it were not broken down into a series of smaller goals which must then be broken into yet smaller goals. For instance, if you plan to run a marathon you will likely run a few shorter races in preparation - each with their own time and distance goals. Let's not forget that to even get to those races you will take many training runs each of which should have its own challenge to be met. These secondary and tertiary goals are also important but should be used as stepping stones toward your Primary Race Goal and not distract from it.

How do I set a race goal?

  1. Do research on the internet to find races available near you, or even better, go to your local running store or group and ask.
  2. Plan your Primary race goal 3-5 months out to allow ample time for preparation.
  3. Register and put it on the calendar (I'm serious here...this suddenly makes your goal real.)