Penn State's mentor group - CLOSED! (Page 86)

Kath2163 - 2010-07-16 8:04 AM Melting....

How do you all stay cool when running in this heat?  Or is it just a matter of minimizing the damage that the heat can do?  If history repeats itself I am going to be in one of the later waves for the 70.3 race and that along with what it going to be a run/walk for the run is going to have me on the course for a  very long time. There is not a bit of shade on the run course and I sweat a lot.  I have started using Nuun tablets for the electolytes but I don't know if I can drink that throughout the whole event or if that is even enough. I really think that switching from water to Nuun on the run is the way to go along with adding Gu Chomps or some other thing that has electrolytes in them. I can do Gu's also but not sure that will help with the dehydration piece.  I used iced at the last race and plan to do that again.
What was supposed to be a five mile run yesterday turned out to be a one mile run and a four mile walk with spurts of running  as the heat beat me down. This of course has me concerned as if I felt that bad after only five miles, I can't even imagine what the 70.3 will be like.  I have a much longer run planned for tomorrow. I will go out early as it is supposed to hit 100 tomorrow but I feel I need to train in the heat as well as that will be my reality on race day.
Any advice would be much appreciated.

GRB1 - 2010-07-14 12:13 PM IM Racine 70.3, this Sunday.  Bib #231. 

PennState - 2010-07-16 4:18 PM Sorry to be absent guys.

Work has been terribly busy and between training, my oldest daughters swim meets, and the limited training this wek I haven't been here much for you guys.

I apologize and will strive to do better. Thanks for understanding

zionvier - 2010-07-16 10:20 PM Tomorrow is going to be a good training run for me.  I am the official 8minute/mile pacer for the Zooma Woman's Half Marathon in Colorado Springs.  Technically I am only the official pacer for the first half and then my friend is taking over for the second half, but I plan on running the entire thing with him as well.  I just wasn't confident enough to say I'll pace the entire thing.  I'm pretty sure I'll have no problem doing it, but I know how important it is to people to have a good pacer and I didn't want to risk ruining their race if something happened and I fell off pace.  I have had a runny nose and a bit of a cough for the past couple days, so it's a good thing my friend will be taking over half way through, even if I continue to run.  At least then I know I can drop out.

I'm excited and nervous about being a pacer though.  Especially for an all woman's race ;-)  There's only 3 guys in the entire thing... and we're all pacers. 

Hopefully I make good pace booty for them. 

GRB1 - 2010-07-16 1:58 PM

Kathleen,

I am expecting a hot race this Sunday.  To minimize the impact I will be doing the following during the run:

1. Running with my camelback.  I do this during training so I am used to it.  Additionally I will also fill it with ice and this will provide cool water, it is insulated.  For me I am a huge sweater and larger than normal triathlete (6'4" and 194lbs) and I can't go 1 mile between water stops.  With the camelback, or other hydration system, you can get fluids during the entire run.  I also prefer to sip my water, vice trying to chug down a cup full at an aide station.  I might have to stop once to refill during a 13.1 run, better than 13 times.

2.  Wear a light headsweat hat.  One thing I do grab at aid stations is cups of ice.  I put the ice in my hat and the ice slowly melts on my head, really helps to keep you cool.

3. Train in the heat, only way to really get acclimated to the conditions.  You don't have to on every run, but it is surprising what you can get used to.  Most intense acclimation for me was running in Ecuador and El Salvador during the late afternoon, can you say hot!

4. I will be using some endurolytes this weekend.  One before the event, and a few on the bike.  This in conjunction with gels, IMperform drink should provide all the electrolytes I need.

5. Probably the most important is entering the event and or longer training periods well hydrated.  It is hard, if not impossible, to rehydrate during a race, you are basically staying on top of the hydration level you entered the event with. 

6.  With regard to hydrating it takes more than chugging H20 the morning of a race.  It takes a day or so for your system to fully hydrate.  Start early and it will pay dividends.

Hope this helps.

Greg

Kath2163 - 2010-07-17 7:34 AM Greg and Sara, thanks for the advice.  All very good suggestions!

"IM Racine 70.3, this Sunday.  Bib #231" Greg, I will check on your progress on the Ironman site. Have a great race!

GRB1 - 2010-07-17 8:47 AM

I am hearing that most folks have been given a different bib # at check in.  So best to track via name, Gregory Buck, Sun Prairie WI, age 42.

Kath2163 - 2010-07-18 9:54 AM Greg's bib # is 231 (70.3 Racine)

Margot's bib # is 1400 (70.3 Vineman)

Greg is out of the water and on the bike.

dharris13 - 2010-07-18 3:27 PM

Margot Asiri

BIB	AGE	STATE/COUNTRY	PROFESSION
1400	29	San Francisco CA USA

SWIM	BIKE	RUN	OVERALL	RANK	DIV.POS.
47:12	3:52:30	--:--	--:--	1817	80

LEG	DISTANCE	PACE	RANK	DIV.POS.
TOTAL SWIM	1.2 mi. (47:12)	2:29/100m	1716	71
BIKE SPLIT 1: 27 mi	27 mi (1:54:31)	14.15 mph
BIKE SPLIT 2: 56 mi	29 mi (1:57:59)	14.75 mph
TOTAL BIKE	56 mi (3:52:30)	14.45 mph	1843	80
RUN SPLIT 1: 6.55 mi	6.55 mi (1:23:26)	12:44/mi

Looks like she is over halfway done w the run!

furiousferret - 2010-07-18 3:33 PM Great job Greg!