The Heat Locker, Part II

Like I was playing out my own little cinematic rendition of The Water Boy, I packed a small cooler of water and Heed to use for my long run today. Not realizing it had rained most of the night, I stepped out of my house this morning at 4:30 am only to be greeted with the worst humidity I have ever felt here in Gilbert, AZ. Despite the overwhelming thickness in the air, I made my way through the streets of town hoping that the route I had planned - which crossed several farming areas - would provide some cooler temperatures. Unfortunately, the only thing I gained was a slightly better smelling odor instead of the usual dairy cow - slash - feces - slash - sewage treatment smell.

I cut my route short to try and make it back to my stashed cooler because clearly, the 16 oz of water I had on me was not going to last. Like going on a long trip with the gas gauge on E, I coasted into my neighborhood literally sucking the last drops of water out of my water bottle.

I took 5 minutes to compose myself and reload on the fluids. I stripped out of my tri-tank and ditched my hand-held bottle and lamps to make room for my fuel belt. Thanks goodness I had frozen several of the water bottles...these were used mainly for pouring over the head rather than consumption.

90oz of fluid wasn't enough

Unfortunately, this additional 32 oz of hydration didn't take me the additional 8 miles I need to meet my goal. It was the first run in a long time where it took all my mental energy to stay focused on my cadence, form and overall goal. All the while, fighting to keep the sweat out of my eyes...

The Heat Locker

I can honestly say that I have not missed training in the hot desert this summer. The weather was fantastic throughout my entire trip in North/South Dakota as well as Idaho. Morning temperatures in the mid-to-high 50's and afternoons in the mid-80's almost every day with one exceptionally nice 95 degree day back home in Minot (but let's be honest, 95 in North Dakota is cool compared to 95 in Phoenix).

The mild temperatures are definitely gone. Back to 110 during the day and lows around 85.

This morning's run (my first of the summer here in AZ) was a brutal assault on my sweat glands. Buckets I tell ya.  You would have thought to look at me that I had just jumped in the neighbors pool or something. Nope (though it did cross my mind). Just sweat. And only 16 oz. of water to combat the abnormally humid Arizona morning.

From the moment I started the run, it was obvious I was was dehydrated. My calves and Achilles were tight from the get-go and never let loose. I stopped a few times to try and stretch them out but being back home does come with the reality that it's just fricken' hot.

Remembering an article I read in Runner's World about how the heat impacts your run, I managed to muster through 3 miles before my water was completely drained, my calves were locked up and sweat was actually dripping from the back of my head onto my neck. Buckets, I tell ya.

So chalk one up for Mother Nature today - not a run I'm going to brag to my friends about but a great lesson on how important hydration is regardless of what activity you're doing.

Back to the pool this afternoon. Hopefully that is not a dismal as my run. I guess if anything, it will be nice and cool without the buckets of sweat.

Home again

The whirlwind trip across the country is finally at an end and though I haven't been in a pool for about 4 weeks or on my bike for 3, I am honestly feeling pretty good considering we're only 3 weeks out from Lake Steven's 70.3 (my first race of the year).

If nothing else, I've been able to get in my runs throughout the course of this month-long trip - that's the great thing about running...have shoes, will run. I'm back on track with my mileage and now just need to add the bike and swim elements back into these next three weeks to regain my stamina.

Here are a couple runs I did while in Ontario, OR and Coeur d'Alene, ID - one long and one full of elevation.

Long run



Uphill battle
(out & back x4)

The winds of change

Today was my last bike ride until we return home on July 26. Our summer odyssey across the Midwest continues on Friday as we pack up the church-sized van and make the trip to Idaho for my family reunion starting on July 21. It will take us a few days to get there and I didn't want to deal with lugging my bike around any longer than is necessary. Besides, I'm not going to ride it while I'm in Idaho so I figured I might as well ship it home now.

In a way, I'm kind of disappointed about that because taking 10 days off from anything takes you backwards just enough that you have to work 2x more to get back to where you were. On the other hand, no bike forces me to get my running back on track - my longest run thus far has been a 10K. Not going to cut it for Lake Stevens on Aug. 15.

Oh, on a sad note...my Garmin Forerunner 305 is officially dead. One too drops has rendered it a very expensive stopwatch.

R.I.P. 305

Sicko

I've been waiting for this day to come - I figured it was looming out there given the break from our normal routine these past several weeks. No sooner than we arrived here in North Dakota did I get sick (still am for that matter).

Hot/cold sweats, body aches and just all over yucks. It's been a long time since I've needed 12+ hours of sleep but if that's what it takes to knock this thing out then that's what I'll do. Thank goodness I had taken this week off.

I managed to get a run in on Wednesday but it was pretty weak and un-inspired. I just hope I've kicked this thing by next week. I have to start work again and I really need to ramp my run mileage again.

So here's to hot tea and NyQuil - my two best friends right now.

Hot Springs Firecracker 10K

Bonus post today -

As part of the motivation we knew we'd need while being here in South Dakota, my wife and I signed up for a race on the 4th of July. For her, it would be her first 5k. It would be a great training run for me.

Now I've been to some small races but this one has to take the cake (actually, pie as I'll explain in a minute).

There weren't more than 100 people at this race. The start and finish line was the service entrance to the local Park near the old cemetery. The volunteers where sitting at picnic tables under the pavilion getting folks registered, taking their money and giving out the swag bags. The humorous thing about that scene was that each picnic table was marked with black marker written on a paper plate.

Having driven an hour to Hot Springs from Rapid City, we barely had enough time to get everyone ready and to the starting area in the 15 minutes we had let alone deal with my 4-year old son and his disdain of the number 595 for some reason (maybe because 593 is a prime number, who knows!?!). We barely had enough time to stand in line for the restrooms/out-houses before the lady organizer started shouting instructions from her bull horn.

Now we apparently didn't catch that the start of the 10k/5k was first and then everyone else doing the mile run/walk should wait until 8:15 to start. So while my wife and I take off running, Nana starts walking with the 10/5k-ers.

********************Pause********************
I have to say that I'm very proud of my wife for running her first 5K. It wasn't for time. It wasn't for glory. It was to finish. And that she did. I can't say that she has a passion for it like I do but that's not necessary. It keeps her fit and it's something she can do without going to the gym. Oh, and it keeps her sane by getting out of the house for 30-60 minutes at a time. I love you babe.
********************Resume********************

So apparently Nana and the kids apparently walk to the 1 mile point and turn around to head back. She relays that either it wasn't marked or she didn't see the half-mile point. So as Nana is finishing, my wife comes running up behind them and they all finish together. They find out later of course that the mile walk hasn't even started yet and that the course goes the opposite direction.

In the meantime, I am having the run of a lifetime. There are rollers, steep climbs and curvy roads all nestled in between on the most beautiful valleys I've ever had the chance to run. Imagine these blazing red cliffs surrounding you. A creek running at capacity only 3 feet away from the road. Perfect conditions - not too hot yet a slight breeze on your face.

I felt strong the entire way - strong enough to turn in a PR, which I'm very proud of.

After I finished my race, we hung out for a little while and relaxed. My daughter decided that she wanted to do the mile walk (again). So we all saddled up and went out for the actual mile walk they should have done in the first place. The irony of the day is that basically everyone did (at least) a 5k.

As we were leaving, we noticed a table full of brownies, pies and desserts. Yes, they held a drawing for all these homemade pies (and treats) made by the race volunteers. Each of the kids won one. Awesome.

It was a great day. A great race. A day we'll never forget. Thanks Hot Springs, SD.

Goodbye to The Hills

Today is our last day in South Dakota. I truly have enjoyed being back in my old stomping grounds to visit with friends while rediscovering the Black Hills through my training.

A big shout out goes to my buddy ToddG - I have trained by myself for such a long time now that I forget what it's like to have someone to chat with on bike rides or haul your ass out of bed on those "don't wanna" days. Thanks for the motivation and awesome trail runs!!

I was reviewing my training log last night and realized that I have only been swimming once since we've been here. Not good. On the other side of that coin however, I have taken full advantage of the elevation and hills the last couple weeks and am riding and running stronger than ever. For example, my last ride with Todd was a scorcher - now, we had almost perfect conditions that day so it's no surprised but still...

That previous ride was part of a brick that I decided to do the night before-hand. Realizing that there are many more weekends left before Lake Stevens 70.3, I added on a 6 mile run over the very same hills we just got done riding (ignore the splits, just look at the time - my Garmin freaked out halfway through so I only have a few splits and total time). Not a bad run if I do say so myself. I haven't seen anything under a 9-minute pace for quite some time.

So here ends a chapter of training that I must say I'm very very happy with.

Howling prairie winds....you can suck it.
Steep hills & elevation....kiss my ass.

I'm coming for you Lakes Steven's (and you too Mikel!).