Monday: OFF

Tuesday: OFF

Wednesday:  3 miles @ 8:22/mile

Thursday: OFF

Friday: OFF

Saturday: 3.2 miles @ 8:17/mile

Sunday: 9.33 miles @8:56/mile

Total miles: 15.53 miles

Last week was a hot one. Running in spicy heat is extremely hard and so important for fall race season. On humid hot days, depending how I’m feeling and if I’m very hydrated, I push myself to run as hard as my training plans tells me. If I can still maintain around an 8 minute/mile pace in the scorching heat, running a race in October  will feel like a breeze! But it’s also important to know when you are pushing yourself too hard.

Some important reminders that I live by when running in the summer:

1. Stay hydrated before you run. Drinking water is important to hydration but you can also get your water intake through fruits and vegetables. I like to drink NUUN throughout the day to keep my electrolytes balanced.
2. Plan routes that run past water stations. If you don’t have water stations, you can plant your own water bottles on your route or stop at restaurants along the way that offer free water.
3. Know when to stop. I’m all about pushing yourself past your comfort zone but in the hot heat, it’s important to check in with yourself. If you are experiencing hot and cold flashes, stop sweating or feel dizzy, it’s time to stop and seek medical help.
4. Slow down and take frequent walk breaks. When you run on hot days, you risk heat illness. Everyone’s body reacts differently to heat so you really have to listen to your body and know when to slow down. Nothing is worse than being sick after a run.
5. Wear sunscreen. Sunscreen is so important, especially for runners. When you are exposing yourself to the sun for a long period of time, you will can sun damage. Just because you have tanned skin doesn’t mean that you won’t get burnt or worse develop skin cancer. Throw on some SPF before heading out the door.

This week, instead of focusing on craming in runs, I focused on quality heat runs. On Wednesday’s run, I was ready to stop a few times but instead, I slowed down and kept a steady pace to catch my breath. For the first time in a long time, I hoped for lights to turn red so that I could stop and get a break. Water was my best friend after that run.

Saturday’s run started out cool and progressively got hotter. I did have to take two water breaks during my run. At 3.2 miles, I stopped at Starbucks for some free water and then at 6 miles, I stopped at home. After 9.33 miles and feeling great I decided it was time to officially register for the Scotiabank Toronto Waterfront Half Marathon.

My goal is to break 2 hours to get a new PR.

My ultimate goal: cross the finish line in 1:50:00.