This weekend was humid. And warm. Very warm and humid.
And this weekend there was a local flyball tournament in Cary.
And this weekend I was supposed to run a 20-miler on Sunday. In the humidity. While playing flyball. Yeah, that’s right. I’m kind of crazy.
First, running in the humidity.
Humidity can definitely affect running performance and your training. So, you have to train smart.
There are trade-offs. When it is hot outside, and your body temperature rises during exercise, your body sweats and the evaporation of water off the skin works to cool the body, as does the body sending blood to the skin. The body also demands oxygen in the muscles during exercise, so blood is diverted to the muscles, causing less blood to flow to the skin. This is when you overheat. The body can also send less blood to your muscles and more to your skin to try to cool; but in turn, your heart rate spikes as you work harder.
However, humidity mixes things up a bit. When it is humid the body is working harder to cool off in the saturated air. This means there is a greater chance for you to overheat. The more humid it is, the more water there is in the air, and thus the evaporation of sweat is more difficult. In this case, sweat stays on your skin, signaling the lack of evaporation and cooling.
Furthermore, your running pace is affected as the temperature rises. At 60*, running pace is influenced by a 2% to 3% increase, so an average 8-minute mile pace jumps to 8:12 per mile. At 80*, the effect is between 12% to 15%, so that mile pace becomes about 9:06. Yep. It affects you that much.
In humidity levels between 60 to 90%, your heart rate can increase up to 10 beats per minute. This means your 8-minute pace might feel like a 6-minute pace because the heart is pumping harder and more quickly. I run into this all the time (pun intended). I think Shawn can vouch for that.
It takes around two weeks of consistent training in humidity to adapt to a warmer, more humid environment; and staying hydrated is key. Aim for 4 to 8 ounces of a sports drink or water every 15 to 20 minutes while training in humidity. However, because of weight training in the morning and traveling, I haven’t been consistently training in humidity. I’ll do a run or two outdoors, and then I’ll be on the treadmill or in San Francisco. My body has not completely adapted. I am counting down the days until autumn.
So, this weekend we played flyball all day on Saturday. We had a blast! Envy was running a tad slower than usual, but other than that things went well! Callie was running in the pack (dog #2 in the line-up) and she got a new PR in the pack of 4.208 in the first race of the day on Saturday! Go, LRD! A came out for part of the day to watch the girls run and keep me company. When we got home after racing, I was asleep by 9pm. I was exhausted. Not to mention the fact that I was getting up super early on Sunday to get my LR in.
Yep. I got 8.5 miles in before racing even started at 8am on Sunday morning. Then I got 6.5 miles in between racing my two girls. I hit mile 15 at noon and decided to call it quits. It was way to freakin’ hot and humid. A was a sweetie and brought me a yummy lunch from La Farm Bakery and Cafe in Cary. Super tasty if you live in the area and have never been!
Sunday was a great day of racing! The team Envy is on ran a 16.2 second race which was really fun! And we had some really close races with Fur Fun! The weekend was fun and exhausting at the same time!
1 year ago: Did You Know? (Recipe: Scrambled Egg Muffins)
Quote of the Day:
“It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change.” -Charles Darwin
Cookies! I made these Cinnamon and White Chocolate Chip Cookies for the flyball tournament this weekend! And then I took the leftovers to work! They were a hit in both places!
Cinnamon and White Chocolate Chip Cookies
- 3 cups all-purpose flour
- 1 teaspoon baking soda
- 1 cup salted butter, (2 sticks), softened
- 1 1/4 cups granulated sugar
- 3/4 cup packed light-brown sugar
- 2 teaspoons vanilla extract
- 2 large eggs
- 1 2/3 cups cinnamon chips
- 1 cup white chocolate chips
- Preheat oven to 350 degrees. Line baking sheets with parchment paper. In a medium-large bowl, stir flour and baking soda together. Set aside.
- Beat butter and sugars with your electric mixer on medium speed until pale and fluffy, about 1 minute. Beat in eggs, 1 at a time, and then vanilla extract. Reduce speed; gradually add flour mixture, and mix until just combined. Mix in cinnamon and white chocolate chips.
- Using a medium cookie scoop, scoop dough and roll each ball. Place on prepared baking sheet, about 2 inches apart. Bake for about 8-10 minutes, until edges JUST begin to turn golden. Let cookies cool on sheet for 5 minutes before removing to wire rack.
Courtesy of Confessions of a Cookbook Queen