I'm following the Jeff Galloway 10k/half challenge training program. It's going reasonably well, but I hit a big wall at 9.5 miles (week 10). I dropped back a couple of weeks, and I'm attempting 9.5 again this weekend. The real trouble now though is the unbearable heat and humidity - no matter what time I go out, even super early, I'm drenched by mile 2. I don't do well with the heat, apparently.
Anyone have any good tips for running the longer distances in the heat?
I don't do well with heat either, but thick humidity makes it even worse in the Georgia summer. I don't know where you are running, but my tips are
1) As you said you do, start early. The humidity may be higher, but the temp is lower (about 76*+/- here at dawn). I can get out with a glow in the sky about 5:30-5:45 without using a headlamp.
2) Find a place where you can run that is mostly shaded. The direct sun is awful when temps get high.
3) Take deep breaths. I find that I can't always get enough oxygen in high heat/humidity, and my muscles (and willpower) start giving out earlier, so I just remind myself to take a few deep breaths to get more oxygen into my system.
4) You know this one: hydrate, hydrate, hydrate. I find that even on a 6-mile run in the heat, my body does better with not only water, but a little sports drink. I carry a hand-held water bottle and fill it up with ice and then pour Gatorade in until the bottle is full. As the ice melts, it waters down the sweetness of the Gatorade, and gives me just enough electrolytes to keep the water from becoming sloshy in my stomach.
5) Run a loop sometimes so that you can re-fill your liquid, use a towel, douse your head with water, run through a sprinkler, etc. Some on the boards actually run awhile, then jump in a pool and do some pool running. (
@PrincessV) I don't have this option, though.
6) Don't beat yourself up if your body says, "I've had enough." Cutting a run short is much better than heat exhaustion!
7) When all else fails, I have a treadmill in my basement that I can use for shorter runs with a big ol' fan pointed right at my body!!!
You can try different things and see what works best for you. I am no expert by any means, but these are some things that work for me. Good luck with your training and see you at W&D!