My favorite route so far is simply around the Berkeley Marina. It is an 8 mile loop from my apartment around the marina and back. For my shorter runs, though, I've been biking to the marina and running the loop a few times there (about 1.4 miles). This route gives amazing views of the bay and provides a refreshing breeze in the heat of the day. Yesterday, I had a 45 minute run to complete and got a more unique view: Octopusses (Octopi??).
I mentioned that the novelty of being at sea level (and being able to BREATHE) is wearing off. I think this also may have something to do with the heat picking up. Our coach must have noticed this too and gave us some tips and articles to help with running in the heat. Running in extreme heat can be dangerous both during and after your run. There are some tips that I have figured out for myself in some guessing and testing throughout the years and some that I wish I would've known, but I think the number one thing to remember is BE SMART!
TIP(s) OF THE DAY:
1. Set your pace for the temperature- take it slower and over the course of 10 days pick up the pace in the heat of the summer
2. Hydrate!- I like this rule: bring water if you are running more than 4 miles. It is also important to take into consideration where you are. In Colorado (a dryer climate) I might bring water on a shorter run, but in Cali (a more humid climate), I find that I don't need water for a 4-5 mile run.
3. Use Sports Drinks to replace fluids- Sometimes, water just doesn't cut it. After about 45 mintues of running and after your run, you need to begin replacing the water, sodium, and electrolytes that you sweat out as well! Pick smart, though, you do not want to drink something loaded with sugar. I enjoy Propel, Sobe Lifewater (certain flavors have electrolytes), and chocolate mile (suprise- packs some extra protein). I normally stay away from Gatorade because of the sweetness, but more recently, they have come out with some alternate hydration beverages that are less sweet, so give it a try!
4. Run early- In the summertime, I always try to run before 9 am if I can. That way, I can stay out of the heat of the day and I have my whole day ahead of me to do other things!
5. Change up your route- If you know you are going to be running in a high UV index or in high heat, choose a route with a lot of shade. I like running by the marina because if provides a nice, relieving breeze (much better than in the city).
6. Let someone know where you are- I am not always the best at this, especially out here since John is really the only person I know here. Heatstroke can come on fast, and if someone doesn't know where you are, they aren't expecting you back. In case something happens, it is always good if somebody knows where you are. I also have a Road ID bracelet with emergency phone numbers, medical information, etc. (thanks Mom!). Having your phone with you (which is easy with the iphone, since I'm listening to music anyway) is also a good idea, especially in the heat.
If you really are into running, here is the article that my coach sent me. It contains information in further detail, including signs of heatstroke and heat exhaustion, which I think are important to know... it's happened to me.
TRIVIA (to check if you are reading to the end!): In my running adventures in the Bay area of California, I have often found myself holding my breath or plugging my nose when I come across a certain herb that grows wild in this area and I can't stand the smell of. What is this herb? (ughh.. I get nauseous just thinking about it).
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