Friday, May 19, 2017

SO HOT: 4 Tips to Stay Cool and Race Faster in the Heat

"Running, one might say, is basically an absurd past-time upon which to be exhausting ourselves. But if you can find meaning in the kind of running you have to do to stay on this team, chances are you will find meaning in another absurd past-time: LIFE"

Mile 2.5 #SOHOT

TOP 3 ladies battling it out


I raced the first of 5 races I will compete in over the next 6 weeks this past Thursday. One of my FAVORITE local races which attracts over 6000 runners to benefit the Payson Cancer Center: THE ROCK 'N RACE.  I have won the race 3 times with a best time of 17:31 over the hilly 5K course and had some epic battles with some super fast ladies.  This year we were all in for a battle as Mother Nature delivered us a 95 degrees day. A huge swing in temperatures as it snowed just 3 days earlier...(!)  There was absolutely no chance to acclimate with a swing that large.

My Thursdays ALWAYS start with a swim at 6:15am, strength work to activate the core and hips and then anywhere between a 2 -5 hour bike ride. This particular Thursday I had my HR up since 6 in the morning and then was outside on my bike in 95 degree weather. Needless to say I was extremely warmed up for the 6pm race. NOT ideal for fast racing.

Here are some self cooling tips from the latest research I used to get to the start line as cool as a cucumber.

1.) COLD SHOWER/ICE BATH. After my swim, strength and bike training I immediately took a cold shower and drank a COLD smoothie in an effort to drop my core temperature a bit.

2.) After the shower, I stretched and then rested with my feet up with ice packs on my stomach and neck.

3.) I sipped on ICE cold Infinit hydration + water

4.) I decided on a short 1/2 mile run to the start line. NO need for a long, extended warm up in hot weather as it takes less to get the HR up and blood pumping.  The warm up goal in 95 degree weather is to get loose and not overheat.   I jogged 1/2 mile with a frozen towel around my neck, holding onto ice cubes and had ice down my bra and shorts and was munching on some ice cubes.  I looked like a special superwomen with a frozen cape but I was cool cold and didn't give one fig.

 A special shout out to 2 of my friends and HUGE sources of inspiration:  The dream team and racing machines Tom Raffio of Delta Dental and Ellen Raffio.  Together the 2 will literally race HUNDREDS of times this year. #BeLikeTom+Ellen






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