Run-Down Forums

[Angelo Z]

Hello im about to turn 15 in 2 weeks and my mile time is 4:57, and some day I want to break the record mile (3:43.) I have problems with distance runs. You see I am a middle distance runner, and I use Hicham's program but at lower standars. He does 6x1000m I started at 3x1000m and icnrease by one rep every month. The problem is distance runs and I increase it by 1 minute every week starting with 30 minutes. The temperature outside everyday is around 96 degrees and its killing. Anyways to be able to run in the heat? Also on the last 100m I give it a sprint and when I finish I run straight to the trash can to throw up.

[Dan]

Some people run early in the morning or late at night to beat the heat. I find that you get used to it after a few weeks.

If you're throwing up regularly, it could either be too much intensity (try slowing the pace and doing more intervals) or poor diet (pick easy to digest foods before running, such as fruits and veggies.)

Dan
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[Angelo Z]

I wake up at around 9:00 A.M. and get to the park at around 9:10 and run for 30 minutes. Is that time any good or should I wake up earlier?

[Dan]

I don't know where you live and what the temperature patterns are like throughout the day...

Dan
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[Indeurr]

It depends: you should wake—up sooner, only if you would still get 7—seven hours of sleep at the very least. Yes; if it would mean running in 70 or 80 degrees temperature instead of 90 or 100, it could be beneficial only if you get enough sleep.
Another thing is: how much water do you drink before you do run?
And as Dan said, if your diet is poor, you may be putting too much stress on your body.
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[Angelo Z]

I live in Colorado and the elevation is really high way up in the Rocky Mountains. During the winter it snows up to your knees, and during the summer the heat is intense that you get sun burned.

[Dan]

Being in the mountains, I would guess you have big temperature swings during the day. The earlier (or later) you run, the better luck you ought to have escaping the heat.

Dan
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[Indeurr]

___I went through the BASIC/AIT of the US Army's Infantry at Ft Bening, Georgia and Alabama. I did not adjust to heat, but did recover a little during October 2005 because it got cooler.
___The US Army's standard is at least 10 and at the very most 12 quarts of water and sport drinks drunk evenly throughout a day. You can use a cord and tie off a knot each time that you drink a quart (estimate two tall glasses to be a quart).
___Remember: at most 12 quarts (watch your kidneys).
___Remember: at least 10 quarts (only if you are working out hard).
___Remember: to work out early, go to bad early: 2100 till 0430 is the best time to sleep (9 pm to 4:30 am).
___Remember: soldier is a professional athlete participating in a multi--event called war.
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http://vincovitanj.tripod.com/Do_not_be_a_victim1/index.htmlhttp://www.youtube.com/watch?v=u43o595CARQ
http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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[Angelo Z]

Well the only thing I can do in the heat is high intensity sprints and long lactic runs of about 1000m. It is the 1 hour aerobic endurance I can't do in the heat.

[AM_Runner]

Again just get up earlier in the day and do your workouts. to avoid the heat and humidity as muh as possible here on the East Coast (plus the fact that I have to get to work) I do most of my runs at 5 AM. Not that you have to get up that early but earlier than 9 AM for sure.

I have spent quite a bit of time in Colorado (around Castle Rock and took some vacations up in the mountains) in the summer actually and the early hours are usually not bad at all. Once the sun is up for real though it does get very intense.
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