The Summer Slowdown
Inverse Correlation of Heat and Speed.
I’m a Southerner by choice, having lived in North Carolina for 25 years and experienced everything from April snowstorms to October hurricanes and 100+ heatwaves that shut down the grid. I really shouldn’t have been surprised when it happened, but it did and I was caught on my heels. The sudden slap to the face of 90+ degree weather left a sting and honestly I was a little shocked it happened so quickly.
Summer is here and we must face that reality with a clear understanding of the negative inversion relationship between heat and pace. There is no reason to stop running in the summer or setting goals for improvements in capacity. You can make great gains this summer, gains that will be overtly noticeable in October and November. Summer running is an investment in personal growth that will yield dividends for your fall races.
Summer running requires a dynamic ability for personal expectation management. There is a direct inverse relationship with the increase in heat and the decrease in pace and or distance. As the summer heat and humidity ramps up, my pace will dial down. I know this is going to happen, rather by choice and decision or by mere force by Mother Nature.
I am expecting it. It’s not disappointing.
The first step in running more is to SLOW DOWN.
In just three short weeks I will begin my third Marathon Build which will last 16-weeks leading up to the City of Oaks Marathon on November 3rd. In order to have a strong Marathon performance, I must run more. Out of the 16 weeks of training, 62% of my training will take place during the summer months of July, August and September. The remaining 38% will take place in October and November and even then there will be a few hot runs in October when we experience 2nd Summer.
The negative inversion of heat and pace is now creating a positive feedback that will increase performance in November.
Heat Increases —> Slower Paces —> Running More —> Increased Time-on-Feet —> Increased Base Fitness —> Faster Fall Paces —> Marathon Performance Increase
This southern heat and humidity is like a warm hug. One I didn’t even know I’d miss or embrace fully. It all happened last year when I got in about three weeks of running in Utah where the weather was absolutely incredible. The temperatures hovered in the mid 70’s with what felt like negative humidity. The “heat index” was actually inverted due to altitude and lack of humidity. The temperature would be 78 with a “Real Feel” of 74. On paper it briefed well, it sounded perfect.
It wasn’t.
It was the following morning after arriving home, where on a trail I’ve ran many times over that the south gave me her warm embrace with heat and humidity, and I loved it! After a few miles I was sweating and felt like I was back in my natural habitat. It sunk in even more that I was truly a Southerner. No by birth, but by choice and I really do enjoy it.
Summer running isn’t all bad. I get to slow down, build a strong base and enjoy the late evening sun while enjoying a cold beer with good friends after our weekly runs.
Summer mornings are generally cooler but with no less humidity. Hydration is essential and taking it easy is a welcome pace. On this particular run I simply decided to not walk on any of the hills, going slow is ok, just don’t walk. Once I made up my mind on the topic, I simply made it happen. Most often that’s all it is, a mental decision.
“How far are you running tomorrow?”
Last week my wife and I celebrated our 20 year anniversary with a trip to Blowing Rock, North Carolina situated in the Blue Ridge Mountains. I knew it was going to provide a relief from the onslaught of the oppressive heat and humidity so I took a bag of running clothes and gear with us.
Running has just become a staple habit of my life. I am a runner.
My wife has spent more of her life with me than without me and over the course of these 20 years, I’ve been running. I used to run because it was a requirement in the Army and an expectation of being a leader of Paratroopers. However for the past decade or so I’ve been running because I enjoy it. Running has just been a part of who I’ve been, who I am.
So when we arrived to the mountains, checked into our Bed and Breakfast and enjoyed the evening, she simply asks: “How far are you running tomorrow?”.
In that moment I realized that my bride fully bought into and supported this incredible habit I’ve developed. It wasn’t a question of “if” I was going to run, it was simply a matter of “how far”, but more importantly she wanted to know how long I’d be gone.
I did get in a couple of runs in the cool mountain air along the empty streets of this sleep mountain town that didn’t appear to wake up until after 8am.
My first run took me to a local park with lake and while it was foggy, the cool air and the sounds of the forest coming alive around me brought a peace during the run that I hadn’t felt in a long time.
Our 20 year anniversary was celebrated with a new adventure in the mountains with hiking, drinking wine creek side and laying next to a creek and reading for a few hours. It was relaxing and allowed us to connect, something all married couples should do in my estimation.
I’m really married to my best friend. We’ve been together for 22yrs and now married for 20yrs. It’s an incredible thing when you have a spouse who is a 100% buy in on your goals. Especially if you have Marathon goals.
The Marathon itself is tough, but it’s only a 4 or 5 hour race on one day of the year. The Marathon itself is just a small blip, barely noticeable in the overall arch of your lifespan. It is the training, the build-up that requires your time, attention, dedication and commitment. Coincidentally, they are the same elements required for a great relationship.
My wife has regulated me to one marathon a year. Simply because once I start my training, I get obsessed and almost NEVER miss a training run or event. I really can’t stress enough the importance and the positive effects on training that happen when you have a spouse, a family, friends who are 100% supportive of this great endeavor.
Summer time is also a time to get out there and explore. Enjoy the long hours of daylight and get in some cross training outdoors. Summer running is when we lay the foundation for potential PR’s. It’s a time to enjoy those slower runs without any pressure of speed performance or distance goals. Really embrace the summer heat and take it in stride. Life is short and sometimes sweet, so get out there and enjoy it.
Summer Reading
This book was recommended to me by a friend in the run club and I have to say, even at 75% through the book, it’s interesting and has my attention. I feel like it will really help with my future training and overall adjusting things in my life to make it better.
While in the mountains, my wife and I spent a few hours in a state park, next to a crystal clear flowing creek in a cell-phone dead zone. It was incredible. We ended up laying on the grass and reading for hours. It was an incredible setting for a good read and afternoon session of relaxing and learning.
Summer is a great time to put wrinkles on your brain by reading something that will imprint new information between your ears or activate the zones of creativity. When you read, new synapse fire and your brain health increases.
I’ve heard said that the most important 6-inches on the battlefield is the space in your head. Take time this summer to work on strengthening the brain and increasing your mental health while your body slows down and the building blocks of a great fall race are laid.
The summer slowdown is here. Enjoy it, take it in and prepare yourself for a long and healthy life.
My next Marathon Build starts in 17-days. Who will follow along or join me in my training? Either in person or online?