week in training + how i hydrate for midday summer runs

Training outdoors in Florida from May to August or so is quite an art. I always chortle a bit when others elsewhere complain about 70 degrees and dew points in the 60s – I know discomfort is highly relative, but I do think 85+ degrees takes more nuance as far as ensuring self-safety. Many a website puts a skull and crossbones over exercising outdoors in those temperatures, and while I encourage everyone to listen closely to their bodies and monitor heart rates, sweat rates, and energy levels in any condition, I don’t think summer workouts are impossible.

That said, if you can avoid running in the afternoon sun, do so. Sometimes it’s the only span I have in a day, and I’m awful about evening workouts (I work early and want to be settled and in bed by 8 or so), so I bite the bullet and go when I’m able. As a lifetime Floridian, heat is the usual circumstance for me, and I’ve learned somewhat how to adapt so I’m at least not miserable and able to complete an outdoor workout with relative comfort.

Hydration is King

I am a maniac about drinking water anyway, but during the summer I will not be parted with my Hydroflask and a tube of Nuun. I notice immediately if I’m dehydrated: I have no oomph, my sides tighten quickly, and I feel heavy and slow overall. It’s much easier to prehydrate than it is to play catchup. Your routine may be different, but on workdays this is how I handle my fluid intake before I lace up and go:

4:30-5a: Sip immediately upon waking. I don’t measure but I probably take in 8 ounces or so. I also eat grapes and strawberries en route to work for additional water and to shut my stomach up.

5a-6a: Big glass, 20 ounces about, of water with Nuun Lemon Lime Sport.

Throughout the shift: Sips of water as often as I can spare. I try not to go 10 minutes without at least a generous gulp. I probably complete the equivalent of my 26 ounce Hydroflask, probably more.

10a-12p or so: 16 ounces of water in a bottle to carry on the run.

After: Immediately, if I’m particularly hot, I’ll add another tab of Nuun to a big glass of water, 16 ounces or so. Throughout the day I’ll sip as needed.

Why the Nuun?

Electrolyte balance is as crucial as the hydration itself. Sweat causes sodium loss, and while some people are better adapted via heat training and acclimation than others, this process is unavoidable. After awhile (again, some more quickly than others) if you only drink water, any remaining electrolytes will become heavily diluted, which can become highly dangerous but often results at least in cramping, GI distress, elevated heart rate, and fatigue.

I use Nuun because it is low calorie, quick-dissolving, and quite tasty. I use the caffeinated flavors, like Ginger Lemonade and Fresh Lime, when I run first thing in the morning, and stick to the non-caffeinated ones for midday runs. This is not sponsored, by the way.

A few other notes...

If you train by heart rate in the summer, the higher temperatures might make these readings more difficult. I prefer a Perceived Effort scale on my midday runs, and I nearly always maintain easier paces for these workouts. Shortening a run is never a bad idea if you’re just not getting into a rhythm, and keep in mind that acclimation takes at least a couple of weeks, especially if you’re totally new to the conditions you face.

I can’t emphasize enough that if you don’t have to run in the middle of the day, don’t! For me, the sun makes everything worse more so than humidity. Avoid it if you can. Be mindful of the signs of heat exhaustion and heat stroke. Wear light colored clothing, sunscreen, sunglasses, a hat or visor, and hang under tree-lined paths.

Monday, 5/18: 5.05 miles, 10:26 pace + 23.25 miles, 15.5 mph cycling (90 minutes)

I was surprised that my legs had as much spring in them as they did. Certain I’d look down and see 11+ minute miles, which would’ve been totally fine with me anyway considering I sought a recovery-type session as it was. This felt nice and easy and reassured me that my legs loved the two day break from the pavement.

Bike workout felt impossible in the midday. I did not get into it until I tossed out all expectation and pep-talked myself into focusing on a steady pedaling rhythm rather than the goal cadences I inserted. The first rep was HARD and I almost threw in the towel and stomped to the shower. I kept on, though, and was glad to complete the workout even though I struggled all the way through.

• 15 minute warmup
• 15 minutes building to zone 3
• 3 x 10 minutes as 2 min 84-86 RPM, 2 min 86-88 RPM, 2 min 88-90 RPM, 1 min 90-92 RPM, 3 min 84-86 RPM
• 3 minute recovery
• 6 minutes 80-83 RPM
• 15 minute cooldown

Tuesday, 5/19: 32.65 miles, 15.1 mph cycling (130 minutes)

Clearly I’m stubborn with regards to Pittor: I really want to make my bike workouts enjoyable again. This was just a zone 2 session but my legs refused to spin. I had no power to propel myself, my hip flexors tightened, and my calves felt unhinged. Too many odd sensations to name. and my favorite Clif Bar Dark Chocolate Mocha treat didn’t boost me which is rare! I considered on this ride that short intervals appear less strenuous on my mind than the longer rides in which I used to partake, so perhaps that strategy is one to deploy until my itch for endurance spins returns.

Wednesday, 5/20: 6.7 miles, 9:23 pace + 38 minute full body circuit + 2,200 y swim (46:53)

I swam for the first time since March! The city reopened pools over the weekend, and I was satisfied enough by their safety regulations to book a lane and head over for a midday splash. I expected rough, out-of-shape feelings, and I sure received them, though perhaps not as bad as I figured I might!

• 200 yard pull warmup
• Ladder: 100-200-300-400-300-200-100
• 4 x 50 as 25 easy/25 fast
• 200 easy cooldown

Beforehand, I ran a wonderful 25 minute tempo run with paces that really surprised me considering my lack of speed training and the morning heat. I warmed up for 2 miles with surges, stopped for a few glute activation exercises, then ran a continuous tempo with splits at 8:25, 8:16, and 8:15. Wrapped up with a 1.6 mile cooldown.

Strength circuit: Each superset continuous, with rest as needed

• :60 wall sit punches/10 jump squats
• 20 goblet curtsy lunges to calf raise
• 10 weighted knee-ups to standing clamshells
• 12 deadlifts
• 10 goblet squat reverse lunges per side
• 20 hover toe taps/16 plank rolls

Thursday, 5/21: 4.54 miles, 10:09 pace

As with last week’s Yeti challenge, the midday heat didn’t get to me as much as I thought. I stocked up on Nuun at work beforehand and was extra careful about hydration all morning before I set out, and I think this preloading of fluids helped a ton with keeping my body okay during the run. Granted, my heart rate was quite high, but I think that’s fairly hard to prevent in near 90 degree conditions. As long as my effort feels even, I’m satisfied to call this an “easy” run.

Friday, 5/22: 20.78 miles, 15.6 mph cycling (80 minutes) + 3.19 miles, 8:51 pace brick run

I initially planned to bike in the midmorning and swim later, but while partaking in my trainer workout I got the itch to try a brick run despite it being noon and quite hot outside – quite hot being 91 degrees with a 102 real feel and 73 dew point. Oof. Despite, my legs wanted to GO off the bike! I hydrated with Nuun Lemon Lime during the ride and took the remaining bit with me for the run. Imagine my shock when I looked down to an 8:23 split after mile 2! I took the third mile relatively easy to give my body a chance to cool down a bit before I finished. No need to overstrain with a full-blown 5K before tomorrow’s long run.

Cycling:

• 15 minute warmup with 5 x :30 cadence drills
• 10 x 1 minute @ 95+ RPM/2 minutes easy
• 10 minute steady @ 80-83 RPM
• 10 minute sweetspot @ 86-88 RPM
• 15 minute cooldown

• 

Saturday, 5/23: 13.09 miles, 10:26 pace – aerobic long run

What an amazing run! Dew point read 70 and the starting temp, around 5:45 am, was 74 degrees, but a cool sea breeze helped me from overheating. My legs, after about 5k, caught a rhythm with my breath, and I felt that I could’ve run forever at the effort I held. I hydrated meticulously before and during the jaunt – here’s the full breakdown of how I fueled this half marathon effort!

Before: GU Campfire S’Mores Stroopwafel + Nuun Ginger Lemonade electrolytes + few sips of regular water

During: Two big gulps of water every mile + Honey Stinger Chocolate gel at mile 7. This gel tasted nice and had a sauce-y consistency rather than a snot-like one.

After: 1/2 Clif Cookies n’ Cream Bar + coffee + full breakfast of two fried eggs, avocado, and English muffin with a side of fruit.

Sunday, 5/24: 4.31 miles, 10:30 pace + 44 minute full-body strength

Nice recovery miles at a 157 BPM heart rate average on a cloudy midmorning! Creaky hip flexors but not unexpected after a 13 mile journey the prior day.

Strength: 3 rounds of each exercise/exercise pair. Rest as needed.

• 15 hike and pulls
• 15 retractions/15 reverse flies
• 12 goblet squat to calf raise
• 15 seated glute raise things
• 12 plank dumbbell slide to side plank press
• 18 single-arm press/15 single leg, single arm underhand rows
• 10 skullcrushers/20 triceps pulses
• 20 donkey kicks to fire hydrant

Total running mileage: 36.88

Total cycling mileage: 76.68