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!

Antifreeze

It's cold.

Really cold.

Like "extreme cold warning" and authorities telling people flat out to stay the hell inside kind of cold.

I'm not good at doing what I'm told, though.

How am I supposed to stay away from this?

If you're like me and continue to train outside in this uncharacteristically frozen winter, or would like to try it, I'll show you some of my favourite things to keep you warm and safe from top to bottom while you're out there.

Outdoor Research Peruvian Windstopper Hat

Unisex - MSRP $34

Made of microfleece with Gore's Windstopper technology to be windproof and breathable, this is one of the silliest looking pieces of headgear I've ever encountered...and I don't give a rat's patootie about that, because it's also bombproof reliable for keeping my ears warm on the coldest, windiest days.

Long earflaps with a drawstring under the chin to keep them snug. 

Having a ton of metal in my ears and having frozen them solid once back in '00, I'm pretty picky about keeping them safe these days. I still want a brimmed hat to keep snow and wind out of my eyes, so I throw the Peruvian hat on overtop when it's truly miserable out.

..and looks even dumber worn that way, but I still don't care.

Buff Merino Tubular Headwear

Unisex - MSRP $42-$48

Ok, I'm willing to bet you know about tubular head/neckwear already - they're a runner (and particularly trailrunner)'s best friend for all kinds of things, and when it's less than Coldmageddon out I'm perfectly happy trusting my ears' safety to one of them. When the temperature dips below -10c/14f, though, I use them as a hood to protect my face and seal up my neck. Windburn sucks, people!

I prefer the merino wool ones for this purpose - I find they let me breathe through them more easily (as I'm a bit claustrophobic with anything covering my nose and mouth), they don't stink even with multiple uses, they breathe really well (as seen by the frosted up bit toward the back of my head, where sweat vapor escaped from the collar of my jacket and froze up), and they always feel warm against my skin. As far as I know I only have the lightest weight ones (150gsm - also the cheapest), and they've always been enough. There are less expensive versions made by Chaos and MEC as well - I have one of each and like/use them quite a bit, too.

I just fold one in not-quite half with the shorter portion turned to the inside of the tube, then pull it over my head and hat so the doubled portion is over my face, ears and neck. The single layer covers the collar of my jacket to my shoulders to prevent cold drafts.

Or snow blown off the trees by a gusty wind..

Sugoi SubZero Zap Tights

Men's - Women's - MSRP $115

I have skipped over torso stuff because it's pretty simple - I've always had a harder time keeping my legs warm than my upper body, which I can just pile up with merino wool shirts and a windproof jacket, or even an insulated hybrid jacket when it gets really awful out.

I also like to be seen, and the SubZero Zap tights are good for that!

These tights - which also come in a non-Zap version with much less reflective (Men's - Women's - MSRP $95) - aren't actually windproof, but the pile of the fleece interior is enough that you don't really feel the wind. I got a pair for Christmas (thanks Mum!) and ran in them at -16c/3f with wind gusting over 40kph for a windchill of -27c/-17f.

Then did some unconventional testing on them..

While they run true to size and have a generous inseam length - approximately 32" in W's size Large, which is a fabulous find for my long-legged brethren. I got one size up from my usual Sugoi size so I could have room to layer another set of tights or knickers underneath. Being a bit big on me worn alone, they do shift a bit but I had no chafing during a 2.5hr trail run with some high-stepping climbs. Once you start to sweat in them, they basically stay put. While I was initially concerned about the somewhat stiff reflective tape that runs down the outsides of both legs and crosses just under the knee, I've had no irritation from the seams at all.

Warm legs on a windy day at Huron Natural Area

Running Room Extreme Wind Run Pants

Men's - Women's - MSRP $110

Sometimes you just need the assurance of having something completely windproof on your legs, and for those times these pants are freakin' awesome. Tanker bought me a pair of these for Christmas (I'm a spoiled girl - I know it!), and they've seen a lot of action since.

They also help with being seen.

These again run true to size and have a fabulously long inseam (approx 32" in W's size Large), but I got one size up from my usual so I'd have room to layer underneath them. Because they have a brushed back to them and a bit looser fit (they're pants, not tights - they do taper nicely at the ankle, though), I'm not sure that wooly longjohns would do well under them for mobility purposes. I did, however, layer a pair of Sugoi MidZero tights (lighter/less warm than the SubZeros - MSRP $80 in Women's and Men's) under them last night for a run at -18c/0f with a windchill of -29c/-20f with good results. I've also worn them alone on a windless -15c/5f night without issue; the legs are even tailored enough that I didn't run into problems with moisture transport, while being slightly shaped at the knee to accommodate the bent leg of a running stride. The lower seam of the knee panel hits me at the kneecap and I wondered if it might cause chafing, but I haven't experienced any yet - they are multi-needle flatlocked throughout, and the brushed inner fabric is lovely and soft.

For when the weather is anything but.

The back fabric is not windproof, but it is quite warm and has great stretch to assist with mobility. I had no irritation from the ankle zips when tucking them into a pair of gaiters for a snowy trail run, either.

They're also snow angel approved.

If you're not using gaiters to seal things up, I do recommend having an extra layer around your ankles - I used the tops of a pair of Tanker's old wool socks last night, as I've written about before. Lots of blood flow near the surface of your skin there, which can contribute to frostbite in your toes in extreme conditions if you don't take steps to keep them warm!

Gator Tip Toes Neoprene Toe Covers

Unisex - MSRP $15

Speaking of frostbitten toes, these are a little lifesaver in that department. When the cold wind howls it can be tough to keep your little piggies warm, and I have particular trouble with a couple of mine since freezing them rather badly a couple of years ago.

So simple yet quite effective.

They're just thin neoprene toe covers - very similar to those used over cycling shoes, only without a hole in the bottom for cleats. Some people wear them over their socks, but I put them underneath so they stay in position better. They do get clammy since they don't breathe well at all, but they do an excellent job of trapping heat and excluding wind completely. While desperately cold runs - like last night's "extreme cold warning" outing - call for their windproofing abilities in conditions when duct tape is unlikely to stick very well to the outside of your shoes, I actually find them most useful for milder winter and shoulder season run. I have the most trouble with cold toes on slushy roads or trails, or during freezing rain; these are the only things I've ever found that help when my feet are being constantly drenched in near-freezing water. I've run in them for multiple hours and never had an issue with chafing, as the stitching 'round the edges is very high quality and lays totally flat. I chuck them in the wash (cold water, delicate cycle, hang to dry - just like all my other athletic gear) every time or two they get used, and after more than a year they still look brand new.

Running Room Extreme Shell Mitts

Unisex - MSRP $45

Contrary to their name, these mitts aren't just a shell - they have a lovely, soft "micro moss" fleece lining inside the windproof outer shell. They have a short gauntlet cuff that's just enough to seal off a sleeve, with a highly stretchy elastic on the inside of the wrist to keep out drafts.

With lots of reflective on the back.

..and silicone grippers on the palms.

They feel very thin and the fleece nose wipe on the back of the thumb is not windproof, but these are my handwear of choice even on last night's -18c/0f trot with the wind bringing the effective temperature down to -29c/-20f. I simply tuck my thumbs inside the main body when I don't need to do anything dexterous, having purchased a size sufficiently roomy for a loose fist without forcing my skin to be in direct contact with the sides of the mitt. I still have enough dexterity in them to tear open gel packets and rummage in a hydration vest's pockets without having to remove them, which is a good thing as they can be a bit tricky to get back on when wet.

I've had them freeze solid on me a few times when running for multiple hours - they do breathe fairly well, so sweat vapor will ice up on the outside - but they're enough to keep even my badly frostbitten and cold-sensitive right thumb happy in the deep freeze we're currently experiencing.

Cold warning-schmold warning!

Skhoop Original Skirt

Women's - MSRP $159

Bonus item that isn't actually for running, but definitely falls into the category of "life-saving cold weather apparel". You wouldn't necessarily think that an insulated skirt would be very warm, and I know it's ridiculously expensive...but mine has been in almost constant use over the last couple of weeks, and I absolutely love it.

I actually wore it to work today...and yesterday..

The genius of this almost ankle-length skirt is the two-way zip down the right side that lets you zip it on and off in a heartbeat. Unlike snowpants, this is incredibly easy to throw on for just a minute or two, while providing nearly as much warmth and windproofing. The synthetic insulation makes it easily washable if it gets dirty, but I think mine has only needed laundering once in the year and a half or so I've owned it, and it still looks brand new.

Easy on and off.
Either zip it open completely from the bottom up, or zip down from the top to step in and out.

When standing still you can zip it down to mid-calf for maximum warmth and windproofing, but if you need more mobility it can be unzipped to upper thigh height on both sides - there's a handy one-way zipper on the left side of the skirt as well.

Freedom is just a zip away!

The zippers - including the two secure zip diagonal hand pockets at the front waist - all have easy-to-grab pulls that are operable with mittens on, while the soft, smooth nylon fabric and thin-but-effective synthetic insulation make this an incredibly light and cozy piece to wear. Sizing is generous with elastic around the rear 2/3 of the waistband so you can wear it over other layers; it may ride up a bit, but I have yet to find a clothing combination that makes it feel uncomfortable or restrictive. It also has belt loops if you prefer extra security, and a convenient loop inside to hang it up.

Seen here keeping me warm at -26c/-15f for a New Year's Eve fire in our backyard with Tanker.

So there you have it - my favourite gear of winter 2017/2018. I can't promise you the weather will get any better, but I guarantee you can find ways to get out there and enjoy the outdoors anyway if you have the right gear. Stay warm everyone!

And a Happy New Year from Tank and I!

Building blocks and re-purposed socks

My last long run of meteorological winter was on Saturday afternoon, and after a couple of bitterly cold outings in the days beforehand all of my warm socks that are long enough to meet up with the bottom of my tights were in the laundry. If you have long legs (I'm about a 32" inseam standing at 5'8"), you know the battle of trying to keep your ankles from getting frostbitten in standard running kit. There seems to be a dearth of crew-height wool socks suitable for running, too, which just makes things all the more challenging.

The struggle is real.

Since I was heading out to do a nearly 40km point-to-point run on a trail I'd never experienced before, with temperatures around the freezing mark and rain or snow predicted, I wasn't leaving my poor ankles undefended. Even my gaiters couldn't quite bridge the gap reliably, so I was left scrambling to figure out a fix - with my left ankle being damaged I was keener than ever to keep things warm to promote mobility and prevent further injury, but I'm really fussy about my running socks 'cause blisters suck. Finally I remembered that Tank had a pair of warm, wooly hiking socks with holes in the soles and asked if he minded if I stole them, with the caveat that they'd be totally wrecked for him to ever wear again. He said he didn't mind, so I grabbed them and had at them with my sewing shears.

I cut right along the lower edge of the heel seam, hoping it would help keep them from unraveling too much either while I ran or in the wash. Then I pulled them on over my socks and tights, facing backwards so the heel of the sock settled over the top of my arch.

Dorky appearance aside, this would help keep the tendons that run down the top of my feet extra warm as well. I threw on my gaiters and shoes, then took these puppies out for a spin on the Elora Cataract Trailway.

All sealed up.

Starting from the East end

There was snow falling, as promised.

All of the sections with coniferous trees were snow covered as well, sometimes with ice underneath.

There were pretty little streams running under the trail.

And wide open, windy spaces as well.

Over four hours later - with a stop in Orton to meet up with Tanker for a water re-supply, warmer gloves and a jacket - I arrived at Belwood Lake Conservation Area (home of the Belwood Tri - one of our favourites, now sadly defunct again) in failing light and turned off the trail toward Fergus. 39km for the day, and my ankles were lovely and toasty!

Belwood Lake was not.

Getting changed in the Fergus Tim Hortons bathroom - such a glamorous life!

The ankle warmers had worked perfectly - the gentle elastic held them up nicely and I had no chafing or discomfort. The gaiters kept them in place on this run, but they stay put just as well without because of the heel portion of the sock can be tucked under the tongue of your shoe to hold it in place.

I've since washed them (or rather I should say Tanker has - he really is a Wonder Sherpa!) on delicate cycle & hung up to dry with no ill effects. They shed a few bits, but are structurally perfect. The natural antimicrobial properties of the wool keeps them from smelling bad, so they can be used multiple times in between washes without instigating chemical or biological warfare on your household. I'd been meaning to make myself a pair of these for awhile, and I'm happy I finally did!

Bonus: you can use the foot portions that you cut off as emergency mittens

Though in this case they may have extra breathability..

Meanwhile, that run on the Elora Cataract Trailway was the start of my final 6-day block of training during the Slowtwitch 2016-2017 100 runs in 100 days challenge. The leaderboard may change a bit as people log their final runs as this is actually the 100th day, but my totals will remain the same since I don't train on Fridays.

As of 3pm I've dropped to 47th place, but I don't really care.
It's about the work, not beating anyone else.

99 days from December 15th to March 23rd saw me run 90 times for a total of 947.45km in 101 hours, 32 minutes and 34 seconds. I've been participating in the 100 in 100 challenge for several years now, but I believe this is the first time I've ever managed more than 85 runs and it's certainly the most mileage I've ever put in during the winter. From Saturday's trek on the rail trail to last night was my biggest 6-day block ever: 91.8km / 57.0mi, putting me at 799.5km for the year so far. Since I'm already over 276km for March, I do believe I'll top 300k for a month for the first time as well. These will - I hope - be the foundation for a successful finish at the Sulphur Springs 100k.

Yes, I did two doubles in the last week, too.

I did, however, do some more damage to my poor left ankle on Wednesday. While doing my usual pre-run dynamic warmup at my office prior to a post-work trot, I managed to bang the damn thing off my desk chair. It feels fine when running, but gives eye-popping flashes of pain at other times, especially when using the clutch in our car. So, I might even take Saturday off as well, depending on how things feel. I've not taken more than a single day off running since January 12th, so I suspect an extra rest day won't be the death of the fitness I've built.

If I can just avoid the temptation of the trails..

So now that I've shared my little trick to staying warm in wintry conditions, let's bring on the spring!