Take It Run (in the Heat) Thursday

I live in a really hot place. Literally! What? You don’t believe me? Think I am exaggerating? Well, let us take a look at next week’s weather forecast, shall we!

And it is only the middle of May. By the time July comes around I could potentially be running on roads that have been warmed by 115(+) degree sunlight. It is awesome! And possible! But you would never see me out there unprepared. Since the temperatures have been rising steadily for the last two weeks, after a relatively cool and very windy spring, it is only fitting that the Runners Lounge is asking us today to write about running in heat.

Here is what I have learned over the last few years while running through the desert of Southern California:

1. Hydrate: Yes, I know! This should go without saying but… I cannot stress enough how important it is that you replenish your fluids on a hot run. Consider also that the longer you run the more salt you lose, therefore an electrolyte drink is an absolute must on longer runs. A good rule of thumb is to not wait until you are thirsty, but to drink 4 -8 fluid ounces of water and/or sports drink every 15 to 20 minutes.

2. Plan your route: This is especially important if you run alone and without support crew (like most of us). I have specifics routes of different length that take me past water fountains, supermarkets, gas stations, and coffee shops. On long runs I carry some money with me in case I need to replenish my electrolyte drink.

3. Run at the crack of dawn: Depending on where you live late evening might work as well. Where I reside nights do not go below 90 degrees during the summer so late night running is out of the question. I do love to wake up without an alarm but during the summer I actually enjoy getting up before the sun shows it’s shiny face and get my run in. If I do sleep in I avoid running on the road and head to the gym instead for intervals on the treadmill.

4. Dress appropriately: If you cannot avoid running during the heat of the day it is advised that you wear a long sleeved, light weight, light colored shirt made from whicking material. Personally I have not tried this but a friend of mine swears it keeps him cooler. Do not forget to wear a hat, visor, and sunglasses.

5. Wear sweat proof sunscreen: Although a nice tan looks good on anyone, you probably do not want to end up as lobster bake. And don’t forget to put sunscreen on your ears!

6. Ease into your new running environment: Take it easy and don’t go all out on your first run in the heat. Instead go for a short, easy run and slowly work yourself up to a long and/or more speedy workout. It takes about two weeks to adjust to hot temperatures but the good news is that you do actually get used to running in high temperatures. I have, and it will happen to you as well. 

7. Take shady breaks: Whenever you need to take a break find a shady spot. Use the shade for post run stretching, rehydrating, and refueling as well.

8. Adjust your race goals: If you have to race in really hot temperatures, adjust your goal accordingly and most important, realistically. My first marathon almost came to a sudden end because of a heat wave and my novice approach to marathon running and goal times. At mile 18 any lofty idea of crossing the finish line at a specific time, as well as every ounce of my strength had been absorbed by rays beating down on the hot streets of Los Angeles. I managed to finish the race but I still have a hard time talking about the experience. It was that painful. 

There you go! All of the above fall under the category of “common sense” running tips but if you have only lived in cool climates (hello Munich, city of my youth) running when it is hot can be disturbing and right out dangerous, especially if you have not taken precaution and/or prepared properly. But if you follow some basic guidelines and helpful hints you will be well on your way to running on the sun*. 

Today’s Running Tip(s): See above!

*one of the best movies ever and a must for long distance lovers!
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Opa

Yesterday would have been my grandfather’s 103rd birthday. Opa was one of the first men I loved, besides my dad and my uncle. He and grandma lived in the same house as my parents and I when I grew up and he was the one person in my life that I remember always being around. He was just always there! When I was in kindergarden my mom would drive me there every morning even though we could have easily walked. As it was we were running late most mornings, due to the fact that my mother refused to leave the house if she was not properly dressed and made up. So as the mornings of my early childhood were frantic I always looked forward to the time kindergarden got out and Opa would be there to pick me up and we would walk home together, talking about our day and planning out our afternoon together. We did this every single day during my time in kindergarden (which is the equivalent to pre school here in the US), rain, shine, snow, hail. It was our routine and nothing could break it.

When I entered elementary school this routine changed to doing homework together every afternoon and by the time I was in high school we took bike rides every sunny Sunday afternoon. On those bike rides we talked about everything and anything. He never tired of reminding me that he only wanted the best for me, his only grandchild, and that he hoped I would have a fulfilled life full of love and joy, just like he had had. When I started playing tennis he would come to all of my training sessions and my games and when I was not playing myself we followed all big tournaments on TV together.

My grandfather was an avid gardener and since we had a lot of land surrounding our house he could grow vegetables and fruits to his heart’s content. Most days you could find him tending to his potatoes, tomatoes, celery, parsley, lettuce, raspberries, rhubarb, with me by his side lending a hand whenever and wherever I could.

During those long afternoons he often told me the stories of his long, eventful life and I was always a willing listener. Both my grandparents were young children during World War I and parents during World War II. While my grandfather fought against the allies in France his first wife passed away from asthma and left him a widower with a 10 year old boy, my dad, to take care of. While in France he was captured by British forces and spent the rest of the war as a POW. Although I could not have been easy he had no ill feelings towards the British and always told me that considering the circumstances they treated him as best they could. Come to think of it Opa never had ill feelings towards anyone. 

After the war he moved in with his mother who had looked after my dad until Opa came home, and took a job with the city, a job he kept until he retired at the age of 60. If it had been up to him he would have stayed with the job but his health forced him into retirement. Opa suffered from chronic bronchitis for as long as I can remember and his coughing was one of those sounds from childhood you never forget. In fact for all those years I visited my parents after Opa had passed away I could still hear him cough. I once counted the amount of times he coughed during a soccer match: 78 times. Most of the time he dealt with his illness fairly well but the foggy days of fall and the bitter cold of the German winter often left him breathless, literally. As a child who loved him it was one of the hardest things to witness and the feeling of helplessness was overwhelming. During the last few years of his life he spent all of his Christmas and New Year Holidays in the local hospital, and so did his family.

Opa was the most humble, frugal, unassuming human being I have ever met – to this day. I can not recall him ever buying anything new for himself. Instead he was happy as a clam wearing my dad’s hand me downs. He ate any meal you put in front of him without ever complaining about anything, showing nothing but gratefulness. He wore the same prescription glasses for all the years he needed them, glasses the insurance covered in full. He was also extremely witty and had kept his sharp mind until the day he died. And he was tough beyond anything I can imagine. I once witnessed him falling out of our plumb tree, ripping his leg open in the process and continuing on pruning said tree without the slightest flinch. My dad had to force him into the car that night to have the wound checked, a wound so deep it needed 40 stitches. But I guess after spending months as a POW nothing can make you flinch anymore.

The last time I saw him I was on my way back to the States to spend the summer in California. He was not feeling well at the time even though it was June and when I said good bye he hugged me just a little tighter and held me just a little longer. Looking back I believe he realized we would not see each other again in this life time, and when I think about it I realize I knew it too. We were in touch during the three months I was in California and everything seemed to be going OK. But the moment I walked back into our house in Germany upon my return and did not see him sitting on the couch I knew. Opa had passed away the morning of my arrival. In the end his respiratory system had finally given in and after spending one last week in the hospital he knew so well he had peacefully gone to sleep and not woken up again.

My dad asked me if I wanted to go see him in the morgue to say one last good bye but I could not bring myself to do it. Instead I wanted to remember him as the man full of life, with the bluest eyes you’d ever see, Opa, who had said his last good bye to me when I had last seen him alive.

It has been almost 20 years since the day he died. He passed away before knowing that I had met the man I would eventually marry, a man who was born in the country that had captured Opa in World War II. I know he would have smiled and rejoiced in the fact that I had found someone that would share the rest of my joyful life with me, someone who will always treat me as I am the only person in his life. Just like Opa wanted!

 

Today’s Running Tip: Run a race in memory of a loved one!

Running a race in memory of a loved one, family or friend, is a great motivation and will make pushing yourself much easier.

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Take It and Run (with a Mom on) Thursday

Her name is Melissa, but in our running community she is only known as Missy. Missy is one of those rare women who is not only an amazing athlete, she is also a mother of two young boys and a stepmom to a teenage daughter and son. Missy is married to Simon, a devoted husband and father who used to work with Hubby on this little venture. I had known about Missy before Hubby met Simon but I had never met her in person until Simon introduced us at a local race in Santa Barbara. At the time, her youngest son was still an infant, there with his dad and older brother in support of his mom who crossed the finish line as the first female. 

Missy is eight years younger than me and therefore completely out of my league although we compete together we never race in the same age group. Which is just fine with me as even I need a bit of a mental boost every so often and I get said boost by winning my age group in local races. That’s my claim to fame. Missy’s?! Her claim to fame is not only winning her age group but basically winning every race she enters, including but not limited to, the Long Beach Marathon. Yes, that’s right! She was the fastest female runner in the 2006 Long Beach Marathon. And she did this just like that. No fuss! Just dedication to training without neglecting her family in the process. Granted, her husband took over a lot of the basic care of the youngest two but in the big picture of things Missy’s training schedule did not tear the family apart. I know. I see them to this day. And they are a jolly bunch! (I would be too if I won every race I entered… Just kidding. I am truly happy with my small victories! Personal and official!)

Missy is truly is one of the strongest runners I know personally and she does it all without batting so much as an eyelash. I have admired her ability to run finish times I can only dream about for years and I always get excited when we line up together at the start as this will be the last time I see her until the finish when she collects her reward. And since the Runners Lounge asked us to write a post about a running mom we admire in honor of Mother’s Day I could not think of anyone who deserves admiration more than Missy!

 

Today’s Running Tip: Run with people you admire!

Running with people you admire can be a great motivator to push yourself just a little harder at the next race!

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