Here comes the sun: Be ready for the heat.

Just a quick note to all to use common sense and be ready for the heat.  Here are a few reminders that will help allow you to train through the hot hot hot summer.

By all means, DO continue to train.  Remember that training in adverse conditions for sure makes us better rounded and prepared for the great unknown of what mother nature will dole out on any given race day. But use common sense: it's free and almost always right.

- Stay hydrated.  Intake water on a steady basis during your daily routine.  Hydration means more than just having some water in your belly, it goes much deeper throughout your body + cells.  Remember,, if you atrt to feel thirsty on a run, it's to late, you have started to dehydrate.

- Avoid peak heat hrs. Whenever possible run at end of day or even better early am before the day heats up.

- Bring sufficient water on run or training session. (YES swims as well.).  If it is to cumbersome to carry enough water, know a place to fill up your fuel belt. ie water fountain or convenience store.

-Dress wisely, a technical visor or hat is advisable. These will wick away much of the salty sweat and keep it out of your eyes. Sun screen is also a good idea.

- Run in the shade. We here in the Philadelphia area are lucky to have the Wissahickon + forbidden drive. GREAT shaded place to run along running water, another cooling factor.

- Bring and utilise suppliments wisely.  Personally, I am a big fan of Hammer nutrition endurolites .Depending on the weather conditions, 2 or 3 every 45 mins really do help get me through. 

- Last but not least, use the buddy system. + wear your Road ID.  At the risk of sounding like an ADULT, on extreme weather days, let someone know where you'll be + wear your Road ID.  as we all focus on our training scheds as we should, and the heat comes quick and extreeme, as it looks to be this year, our bodies have not had enough time to aclimate.  Listen to your body. It will let you know what it needs.

That is all for mow.