Early start

 While it seems like it was a very long winter, spring is definitely coming along nicely.

Though maybe not quite to the point we pushed it last weekend

Easter weekend was a delight, even if it started off chilly.

We were bundled up pretty well to go for a hike at Rattlesnake Point

In spite of the gorgeous sunshine

..there's still ice down in the clefts where the sun doesn't reach.

Did I just admit to having wandered into where the sun don't shine? 

Anyway..

Saturday dawned chilly as well.

Fleece skirt and ice by Devil's Creek Falls kind of chilly for a run down to the market

..but the sun warmed things nicely in the morning, and we were busy indoors having brunch through the cloudiness that set in during the afternoon.

And celebrating Easter, as one does.

We were again treated to gorgeous sunshine for an evening wander at Sudden Tract.

Still not super warm, but I don't recall seeing any ice

Such a lovely place for a stroll

The main event, though? That was Sunday.

You may recall that I completely ill-advisedly cross country skied on the Grand River on February 20th.

Six weeks and one day later, I had something entirely different in mind.

Which was - if I'm being honest - almost as dumb an idea as chancing the river ice.

It was 16c and the river was drenched in sun, but the water was probably only about 2c at most. Nonetheless, off we went!

Yep, Tank was game too - he's such a good sport, even though the water was cold enough that his feet cramped up when he went to launch his kayak!

Paddling the exact same stretch of river we'd so recently skied

We were only on the water for a little more than 20mins, but it was plenty to show me just how out of paddling shape I was. Fortunately - possibly thanks to the balance training I've been doing lately - I only had a couple of minor wobbles, and didn't come off!

'cause I was definitely not wearing a survival suit.

It was so pleasant to be on the water again, even if my shoulders and back were feeling it later.

Thanks to a 20c day in November, it had been a couple of days shy of 5 months since the last time we paddled.

Of course, we might even have stayed out later, but we both figured this qualified as a high-risk maneuver. 

..which meant of course we needed ice cream, and they were only open limited hours.

So it seems I'm keeping up this whole "living a little more balanced life" thing, and having quite a bit of fun doing it (though I did get out for a trail run Sunday evening as well). Of course, now that my ankle and my knee seem to be starting to cooperate again, I'll have to start getting in some longer runs to prepare for some challenges I plan to take on later this year...but with 24c predicted for tomorrow, I might just have to play long run hooky for one more day.

I might not even need sleeves this time!

Hope you all get out for some fun in the sun!

Keeping your cool

Last week's race report for Sunburn Solstice contained a lot of stuff about hot weather running/racing, because it was a warm, sunny day.

The kind where you'd love to hit a beach.

I seem to struggle a little less than average in steamy races than a lot of people because I employ a lot of thought and strategy. Now that the weather has gone from "early summer" to "fifth circle of hell", I thought I'd amalgamate that info into a single post for those who are suffering in the heat.

1. Cover your head

A hat wicks sweat (providing evaporative cooling) and reflects solar energy off your head. I have long hair, and have run with and without a hat - without has always felt hotter. A light colour is best. I have never used a visor, but since it wouldn't reflect solar energy from the greater part of the surface area that the sun is hitting, I can't see it being as helpful as a hat. Not to mention, you can put a handful of ice in your hat (if available) - as it melts, it'll run down your scalp, face and neck to help cool you.

Or just hit the beach instead.

2. Active cooling

Apply ice or cold water on as many high blood flow areas as possible. For me, that's packing ice in my bra (yeah, not an option for most guys - but you guys don't have to squat when you pee during an ultra, so you have your own advantages!), in a pocket on the back of my skirt (just above my butt), and in a tubular gaiter around your neck. Fold the ice into the tube and turn it around so it sits on the back of your neck, and don't worry too much about direct contact with skin. Your hands can also provide a lot of perceived cooling, as they're packed with nerve endings - while some athletes have been known to go so far as to wear latex exam gloves to pack with ice, simply carrying a bit of ice in your hand will help. Since I carry a hand bottle for water, getting ice in my bottle helps in two ways: the cold against my palm, plus being able to drink cold water. You can also add ice to your hat as described above, or even just stuff some down your shorts - the femoral veins are big blood conduits that sit close to the surface in your groin, so you can cool yourself quite a bit that way.

Though not as much as just bobbing on a floatie in a lake.

3. Cooling apparel

I wore cooling apparel. A pair of cooling/sun protection sleeves and a cooling tank top, plus the neck gaiter I used has the same cooling technology. These work best when kept wet. I did put some ice in the wrists of the sleeves once, but it didn't much want to stay in so I just wet them down periodically after that. I also have a long-sleeved cooling (and UV protective) shirt that I absolutely love, which not only actively keeps me cooler but also has pockets for ice at the back of my neck and in my lower back - it has made a huge difference for me in hot races, even with high humidity. Even if you don't wear clothing with cooling technology, just wearing light colours and keeping your skin covered can help - as much as #TeamSkins and #SportsBraSquad can be fun, you'll actually stay cooler without the sun beating on your bare skin, even apart from any other damage that UV exposure can do. There are loads of companies making great, breathable, lightweight apparel for sun protection these days - why not give it a try?

My sun hoodie can even keep me comfortable while cooking on a fire in the hot sun!

4. Airflow

First of all, make sure that your clothing is breathable so you're not just trapping heat against your body. Both sweat and wicking/breathable garments work better when you can get some breeze, so if you have a choice of routes between one that's going to be breezy and another that won't, choose the breezy route on a hot day. This doesn't apply to racing, of course, but for regular training go get you some wind!

How you do so is optional.

5. Get wet

As the day grew hotter at Sunburn Solstice, I carried a collapsible cup in the pocket of my skirt to fill at the unmanned (and cup-free) aid station at the turn-around on the 4k loop and dump over my chest and down my back, plus to slosh over the sleeves. While you won't necessarily have a water station on a training run, you can choose to run past the local splash pad, or maybe even try to find a place where you know the sprinklers come on at a particular time. I managed to find some sprinklers when out running yesterday evening, and it was glorious!

I was part of the #SportsBraSquad as it was after sunset, so no solar radiation to speak of.

6. Hydrate

When it's scorching out, you need to pay more attention to hydration, and not just during your run. Try to make sure you're well hydrated throughout the day by drinking regularly, and in extreme heat you should consider carrying water for even shorter (<1hr) runs. On longer runs, you may also need to supplement with electrolytes to avoid issues associated with sodium, potassium, chloride and magnesium losses due to sweat. A bit of carbohydrate and sodium will also help your body absorb hydration, so for longer runs you should consider either a sport drink, electrolyte tablets or capsules, or just adding a bit of sugar and salt to plain water. 

I drank almost a full 600ml hand bottle during a sweltering 6k run on Wednesday!

7. Shade

Keeping the sun off your skin with clothing is good, but not having it shine on you at all is even better. If you can choose your route and have the option for coverage, go that way - may I suggest a tree-lined trail? If you don't have a choice of direction, at least try to take advantage of what there is along the way; if you see a strip of shade on the left side of the path (and it's safe to do so), hug that side to get as much coverage as you can.

Though I guarantee it won't be as nice as sitting in the shade with your feet up.

8. Time of day

You can't control what time a race starts, but you should have some flexibility about when you go for a training run. Getting out in the early morning or late evening lets you avoid the worst of the heat of the day, though do be aware that this may limit your ability to adapt to the conditions you may face if you have races that will take place in the hottest hours.

Running near sunrise or sunset has other advantages, too.

9. Pacing

You'll have to adjust your pacing and expectations when running in hot weather. No amount of cooling clothing, shade or hydration can help you if you go out at 90% of your max heart rate, and if you let yourself overheat it's bloody difficult to shake that off. If you have a strenuous workout planned, you need to expect that your intervals will be a little slower, unless you move that workout either to a cooler day or to very early or late. When racing, ease into your effort and pay attention to what your body is telling you - it might cost you a few seconds per mile, but that's a hell of a lot better than blowing up and having to walk it in, stop entirely, or ending up needing medical intervention.

Don't go chasing a PR and end up in the ER.

10. Nutrition

You need to be aware of the impact of heat on your nutrition strategy for long runs or hot races. There are basically three dangers:

a) The products you use may be adversely affected by heat. They may either become unpalatable, unmanageable (think a melted mess that used to be a chocolate bar), or actually even become harmful if the ingredients spoil. Be wary of substances - especially liquids - that contain dairy or protein. If you intend to use something like this for a long race or run in high heat, you need to find a way to keep it cool through the hours or risk major stomach issues. You can either stash a cooler with cold packs in it, freeze your bottles/bars before the race or run, or both.

b) You may not feel like eating. Heat can be an appetite suppressant, which can be good for getting down to race weight while training, but can seriously harm your performance in a long run or race. Relying on your appetite to guide your nutritional intake in hot weather can lead to a failure to take in sufficient calories, and either having to slow down (even more than the heat alone would force you to) or stop entirely. Booking due to lack of fuel is very hard on your immune and endocrine systems, not to mention anathema to racing to your potential. Practice getting 200-400 calories per hour into you in hot conditions and commit to doing so in long runs and races.

c) Your stomach may not tolerate the same fuel or frequency that you've trained with in cooler conditions. If your preferred fuel doesn't agree with you when the mercury rises, you need to explore new options until you find something that does. Watermelon is deliciously cooling and provides both hydration and carbohydrates, but can also cause GI distress due to fiber and fructose content. You may need to explore all-liquid fueling strategies if you can't tolerate solids in high heat, as it's more challenging to stay hydrated enough to digest real food with your hard-working muscles pulling water away from your gut. You may have to rely on gels, or possibly try candy - more than one runner has had success by snacking on gummy bears. Just one more reason to practice eating on hot weather training runs! 

Sounds complicated - this is much simpler.

11. Chafing prevention

Between additional moisture due to sweat and/or wetting yourself down for cooling, plus more exposed skin in hot weather (if you just can't bear to stay covered up), you may experience more chafing and blistering than usual. For body chafing, the best thing I've ever used is SportShield roll-on. I've never had to re-apply it even in very long races, and it works everywhere - between the cheeks (just trust me), along the edges of bras and hydration packs, even on your feet. The same company does make a powder called BlisterShield as well, which is actually what I prefer to use in my socks for blister prevention. MEC sells single-use envelopes/towelettes you can try out to see if it works as well for you, or to keep in a drop bag or hydration pack for long runs and races.

Life. Saving.

12. Adapt

Definitely not the soft option, and certainly the most dangerous. Due to my schedule and preferences, I do actually run at the hottest time of the day a couple of days per week (running on my lunch break). I also live without air conditioning at home, so have to adapt to the hot weather being part of my life whether I like it or not. While it's uncomfortable and draining, it's also a strong possibility that this is a major contributor to my comparatively strong performance in hot races. Approach with caution: slow down, hydrate well, and seek cooling if you have even the slightest signs of heat-related illness such as: dizziness; confusion; a throbbing headache; lack of sweating; hot, red, dry skin; muscle weakness; rapid heartbeat (though your heart rate will be elevated at a given pace when compared to cooler weather); nausea or vomiting; or rapid, shallow breathing. To cool yourself rapidly get out of the sun - preferably somewhere air conditioned - and apply cool water or wet cloth to your wrists, neck, temples and groin. Seek medical attention without delay if symptoms fail to improve immediately, or if they worsen.

Better yet: go jump in a lake!
(But no, really do get help if you're in poor shape)

Hopefully you'll find these strategies helpful for surviving the dog days of summer. Of course, if it's all just too much for you to keep running, you can always just skive off and go paddling instead.

Which is exactly what I did all last weekend!

Be safe out there, folks, and stay cool!

Board not Bored

When Tanker and I booked our campsite at Long Point for the Canada Day weekend and I saw that there were no trails at all in the park, I thought I might end up bored.

Sun, sand and SNORE.

I'm not a beach person, really. I grew up on the water, sailing and playing in Lake Ontario, but I've never been one to just sit on a beach, and even wading tends to lose its appeal after fifteen minutes or so. I haven't been going to the pool lately (schedules changed, a pool closed, and now it's almost impossible to get to a lane swim that isn't ridiculously late) and have no triathlons on the horizon, so an open water swim wasn't too appealing beyond a bit of splashing around to cool off.

Then, things got interesting when my Mum bought me an early birthday present.

I really am a spoiled brat.

All the way back in October of 2011, I'd taken a stand up paddleboard lesson with Bill Trayling while we were up in Muskoka. While Lake Simcoe on a windy day wasn't the most ideal place for a clumsy first-timer, I did actually manage to get the hang of it.

I only fell off once.

Bill even got me to try some schmancy planks.

I absolutely loved it, as I do pretty much all paddle sports - I've been canoeing and kayaking since I was a kid, and I've always derived limitless joy from being out on the water. I looked into renting paddleboards around Port Rowan, Turkey Point and Port Dover, and there were a few options...but with the heatwave and the long weekend, everyone and their dog was going to be down on Ontario's South coast wanting to play in the water. The couple of places I talked to said I should have reserved a board for rent a month or more ago, as they were solidly booked. It looked like my odds on being able to get out for a paddle were pretty slim, until my wonderful Mum stepped up and bought me a board of my very own.

WHEEEEE!

After hitting the market on Saturday morning, having brunch and heading down to the park, we got ourselves all set up at our campsite...conveniently located about 100 feet from the beach! As soon as our tent and bedding were sorted and our gear was stowed, I grabbed my board and paddle and climbed over the dune to get a look at Lake Erie.

And I do mean climbed.

The lake was a little ornery from the wind that had been blowing all day, but I headed out regardless.

Hmm..

Gawd bless Tanker and his quick camera skills. Despite the 4' ground swell and fairly extensive break, I did actually manage to get to my feet a couple of times.

I can't believe he managed to snap a pic!

Both times, though, I met the water at speed within a second or two.

Fwaaaaaaa-SPLOOSH

But I had a lot of fun just paddling on my knees and learning how the board handled.

She surfs really well!
Me, less so.

Tanker and I did some wading as well to cool off (though I'd been in the drink plenty - even managed to fall off from my knees once!) before heading back over the dune.

Love having fun with this guy!

We had a wonderful evening at our campsite - the dune broke the wind off the lake down to a lovely, cooling breeze, I cooked us up a good dinner, and we walked on the beach at sunset.

Yes, I do enjoy this part of beach life.

Then we sat by a campfire and toasted maple marshmallows. We even made s'mores with 70% dark chocolate and (because of my food allergies) corn tortillas.

I call them s'mortillas.

I hadn't worn shoes since about 30mins after we arrived - it was delightful just walking around barefoot in the sand all afternoon and night.

Even toasting my tootsies by the fire.

We had to climb back over the dune around 11:30pm to have a look at the incredible orange moon over the lake, leaving a glowing trail on the surface.

And then we ran away, because apparently all the mosquitoes went down to check it out, too.

Sunday - Canada Day - dawned just as sunny and hot as the day before.

I could get used to waking up to this.

It was all I could to do restrain myself from running straight to the beach with my board, but there were priorities.

Pancakes with lots of maple syrup - what better way to celebrate Canada?

As soon as brunch was done, though, off I went over the dune. The wind had dropped overnight, so I found a much calmer Erie, and quickly made it to my feet once I paddled out past the break.

I got up and stayed up!

I had a lot of fun even with some remaining ground swell trying to tip me off the board, but it certainly wasn't very cooling - I was pouring sweat from the exertion of balancing and paddling under the hot sun, and only my feet were really getting wet.

But, I brought last week's crayon art to life!

Once he'd done the dishes from brunch - after I'd paddled around for about 45mins under the blowlamp noon sun - Tanker came down to the beach to join me. Due to a traumatizing childhood experience, he's a little ware of open water...but he shares my love of paddling, so decided to give my board a try.

He started on his knees to get a feel for it..

He got standing up for a minute, too!

A tumble into the water later he'd had enough for one day, but has said he'd like to try again!

So proud of him!

I had done some research before we left and found a tract of trails not too far from our campground called Backus Woods. I didn't want to go the whole weekend without running, so we headed over there after I got changed into something a little more appropriate for running.

Not to mention a little more patriotic.

In sweltering heat and vicious sun I ran into the trails from the wild turkey release historical plaque trailhead, enjoying the shade of the trees for a bit before emerging at a sun-drenched creek.

And some seriously overgrown trail.

It was absolutely beautiful running through the tract, but the trails are obviously not very well used despite maps at every trail crossing that make navigation incredibly easy.

Even a lemming like me couldn't get lost.

I could see why some might be hesitant to explore in the high summer, though - the woods were absolutely teeming with mosquitoes and deer flies, all hungry for a taste of sweaty runner! I ended up running much harder than I would have otherwise just to try to escape them, as stopping or slowing to a walk would lead to every part of me being absolutely covered in biting insects.

The network of streams and bogs that criss-cross the tract likely don't help with the bug situation, but the footbridges are lovely.

I put in a little less than 7km, doing the outer perimeter of the section between 3rd Con & 4th Con, then called it a day while I still had any blood left in me.

I'd usually hike a hill like this, but that wasn't an option here.

Afetrwards we made a lightning trip into Port Dover to hit an amazing bakery, and I went for a wade at the main beach to cool off after the sweltering run. The lake was like glass there, and I had a pang of jealousy - why couldn't it have been that smooth when I was out paddling?  We did a little bit of browsing through some neat shops, then headed back to camp.

I was feeling a little worn out, so didn't know if I'd actually take my board out again - my quads were feeling my noon paddle, as your legs work pretty hard to keep you balanced on the board, and I actually considered buying an inflatable lounger at a camp store we stopped at so I could just float in the water to cool off. I did pick up some after-sun moisturizer as I'd got rather badly burnt while out paddling after brunch, but decided against the lounger - I could just wade and float a bit.

Once we got back and settled in, I threw on a tank top and a fresh pair of bikini bottoms, and decided to bring the board over the dune to the beach. I figured I could always paddle with my hands, laying on my belly so I'd get wetter and stay cooler, but I brought the paddle along just in case.

I'm so happy I did.

Serenity.

While Tanker treated himself to a cigar on the beach, I paddled calm, smooth waters for another 35mins in one of the most transporting experiences I've ever had. The last of the stress from my work week - which had been extra hectic - simply melted away in the golden evening sun.

Happy girl.

The breeze was freshening, which did a lovely job of keeping me cool as I paddled but boded poorly for wave conditions come morning. That was a problem for another day, though - for now it was back to our campsite for a tasty dinner and another campfire to round out what I honestly believe is my best Canada Day ever.

Still barefoot.
I wore shoes to run, and flip flops in Port Dover, but that's about it.

Monday morning brought more sun and a stiff wind off the lake. The latter helped keep the mosquitoes down at our site while we had brunch, but the former, well..

You tell me if you think I needed more sun.

Having already been down to the beach when I got up for a pee around 8am, I knew there was no chance I'd be able to stand on my board to paddle before we left.

Lake Erie got a little angry again.

So, after we packed up camp, I brought my board over the dune again but left the paddle behind. It was time to try some surfing! I started by paddling out with my hands and surfing in on my belly, but soon figured out that it was easier to just walk the board out past the sand bar until I was in neck-deep water, then jump and scramble up on the board and start paddling to try to match speed with an incoming wave. After a few times I decided to try popping up to my knees when I caught a wave, and it was a riot!

No, I didn't try getting to my feet.
I know I'm a klutz!

It was a ton of fun, and despite my burn I spent nearly an hour just playing in the waves.

WHEEEEEEE!

By 1pm, though, it was time to get on the road home so we could unpack and get ready for another week at work. I was sad to say goodbye to our beachy haven, but I look forward to many more adventures with my awesome birthday present!

WOO HOO!

As a matter of fact, as soon as I get home this evening I think I may have to go out to one of the lovely little lakes that surround our home for a quick paddle. The heatwave may have finally broken, but there's still plenty of sunshine, and it always looks even lovelier from the water.

Best Canada Day weekend EVER!

It sure doesn't hurt that standing on the board helps me work on balance and proprioception, which are areas that will help with my ankle injury and with trail running. So technically it qualifies as cross-training...as well as being a ton of fun!

FUN FACT: I'd much later discover that I was 2 weeks pregnant at the time of this trip.