Heating up....

We've relocated to FL and although it has similar temps as in Kansas in the summer, the humidity is just a bit stronger and the days seem to heat up even earlier if that's possible! (which is crazy considering I used to have to have completed my morning runs by 7:30 in order to beat the heat in Manhattan!)

Florida has proven to be a challenge for training and I bet even those still in Kansas can attest to the fact that summer training can be more tough than beating 'old man winter'.  Adaptation is critical.  In order to survive and beat the heat, you have to put yourself out there in it and sometimes it isn't a glorious process.

Let me suggest a few ideas for maximizing your time in the sun and maintaining as much as possible good training sessions.  After all, summer and fall races are just around the corner.

Nathan Water Bottles

They were created with the warm weather athlete in mind.  Slip on on your hand if you're heading out for a quick 5k and you'll be amazed at how that little bit of water motivates you.  Not only does it hold your water, but also your keys and cash if you're making any stops on the way.  At 8am it's about 85 here in FL, so even the smallest bit of liquid makes for a more efficient run!

The Bike is your summer training best friend

Yes, your bike.  Become one with it.  Where running can become daunting in the heat, the bike can allow for enough time to hydrate and coast where you can log far more miles on a hot summer day.  It's an excellent time to amp up the mileage on the bike provided you're wearing the proper wicking gear and have the camelbak loaded with electrolytes.  Whether hitting the beach road or the single track trails, you don't have an excuse to decrease mileage on the bike during the summer.  Take your bike on commutes and have it prepared on your car rack for any last minute rides. That way, you're always prepared for a riding sess.  No excuses here. 

Kick up the interval training

What do you do when you can't run your 15k non-stop in the 90 degree heat?  Bring in the interval training full force.  During the summer, it is wise to schedule your long runs for an early morning session.  Weekends will still probably be the best time to guarantee you get that run in, but this time set the alarm for sooner.  You want to be completing your run before the heat kicks in too much and slows you down.  For me in FL, that means a 5:15am wake-up call and believe me, it is getting warm by then even!  Schedule several interval sessions during the week though to include 6 *400 m, 4 *800m, 8 *200m, and this is just a start.  Play around with your intervals, mix in fartleks (pick a tree or a power line pole, sprint to it, and repeat).  Have fun with it and enjoy the breaks in between as an opportunity to hydrate and cool down. 

Find your inner peace...YOGA

I'm a bit biased being a yoga teacher myself but I can't tell runners or bikers enough how yoga can take them to a whole new edge in their training.  Many times after a long training session the last thing we want to do is stretch but our bodies require it in order to lengthen the muscles and allow for growth in training.  Yoga not only helps the physical body but it disciplines the mental body as well.  Many athletes find that a fast flowing vinyasa class is a perfect combination of strength, stretch, sweat and mental stamina for their cross-training days.  Try it out and I mean give it 2-3 classes.  If you find the right class or studio, you'll find a whole new level of happiness in your training. Namaste~