feelin' hot, hot, hot.

good lord it is hot here in Nash. If you don't belive me, look at this...

109?!?! really?? I'm going to plant myself in the pool and they are going to have to force me out.

these temps are too crazy to be running outside...maybe even at 5 a.m. or mayyybbbbeeebe that is just my excuse not to get up at 5 a.m......

whatever the the case may be, i was forced to use the dreaded treadmill for my run yesterday.

boo treadmill. however, watching the Olympic Swimming trials during my run helped motivate me.

 Does anyone else feel like they run slower on a treadmill? I know it's weird because you are forced to keep a steady pace, but I always have a slower pace on the treadmill than running outside.

Shut Up and Run , A blogger I follow, posted this on her page the other day:

 Here are some tricks to try before you just shut up and run:

1. Strip down. Wear as few clothes as you can without being arrested. Wear light colored, loose, wicking clothing.
2. Run first thing, or after the sun starts to set. Avoid getting out there between 10:00 a.m. and 4:00 p.m.
3. Adjust your pace. Slow the heck down. Ideal running temperatures range from 50º-55º. For every five degrees above that, your performance can degrade 2%. This means that if you are running in 75º heat, your pace could slow up to 10%! Humidity might make it even worse. Don’t expect you can or will perform the same in the heat (from a study done at Team Oregon).
4. Do 6 every 15. Try to take in at least 6 ounces of liquid (not including Bud Light) for every 15 minutes of running. Plan your routes where you can replenish your water, or hide it along the way.
5. Think trees. Or, big buildings. Try to plan your route to include the most shade possible.
6. Skip the beans and peanut butter. Avoid excess protein intake before and during the run. Protein metabolism produces extra heat (source).
7. Run with your down coat. If you are planning a race in a hot and/or humid climate, try to acclimate first by mimicking race conditions the best you can. To develop and maintain acclimatization for a race in a warmer climate, assume that each layer of dry clothing or degree of coverage, (i.e. going from short to long sleeved shirt or from shorts to tights), is equivalent to 15 or 20 degrees in temperature (source).
8. Replenish lost fluids and electrolytes after a run. Some people even weigh themselves pre- and post-run to gauge how much liquid they have lost. If you are doing especially long runs or are running for consecutive days in heat, add salt to foods and select foods high in potassium like bananas.

In all seriousness though, if you are a runner, please please be careful running outside in these hot temps. Instead you should enjoy some yummy watermelon with your dog...don't worry he got his own piece :)

Have any other tips for running in the hot weather??

Do you hate the treadmill as much as I do?