CAUTION!  It is summer.  It gets hot in the summer.  After a somewhat mild Spring... the heat and humidity have arrived.  Yesterday's ride felt like I was riding on flat tires and today's run was the first really hot and muggy run of the summer and it was a struggle.  I always forget just how much the first dose of heat affects performance.

I can always count on getting a message this time of year from one of my athletes... "hey coach... i went for a run today and I completely blew up.  I could not hold my pace, my legs felt like cement...how did I fall out of shape in one day??"   My answer:  it's hot!   It will take a few weeks to get accustomed to the heat so give yourself a break and relax.   

Tips for early summer:

1. Your pace will be affected so don't worry about it for two weeks.  If you live and die by your Garmin feedback... leave the GPS watch at home.

2. Run off of perceived exertion.  If you have intervals or a tempo run planned you should adjust your pace accordingly or just run for time not pace/ distance.

3. Hydrate.  Before and after your run.  Be sure you are getting some electrolytes in your system not just water.   Many runners also use an electrolyte supplement like "Endurolytes" by Hammer Nutrition to get an extra supply of magnesium, potassium, sodium etc...

4. If you are running for more than an hour carry fluids or plan your route to get fluids along the way.

5. Racing in the heat?  You cannot beat the heat,  you can only try to make peace with it.  Adjust your pace accordingly.  The longer the race the bigger the adjustment.

Ya Gotta Believe,  Coach Kevin