Yes, I know summer is coming to an end and that we have seen most of our hot days, but I still thought this was an interesting article since I trained for my marathon in the heat.
This article from Runner’s World says that the best way to prepare for heat is to run for 60 to 90 minutes at an easy or moderate pace in conditions like the hottest you expect to face. You’ll be acclimated after 8 to 14 sessions; however, the days do not have to be consecutive. You can space them as far apart as once every three days.
The other option written about in the article says that you can run on a treadmill in a room where the temperature is 75 to 85 degrees. Or if the room isn’t as warm as you’d like, you can run on the treadmill (or outside) wearing long sleeves and tights and avoid the use of a fan. Sounds awful doesn’t it?
A recent review of the literature found that three to seven heat adaptation runs produced a plasma volume increase of 3.5% on average–not as much as the 7% gain from longer protocols but still a worthwhile endeavor.
HOWEVER, when training you don’t want to try to acclimate to heat during your taper. Running in heat is an added stress that you don’t want to put your body through during a taper. Also, heat adaptations last up to twice as long as you spend building them. So, the effects of five heat-adaptation runs would last 10 days max.
OR use a sauna. A 2007 study found that runners who took a postrun sauna for about 30 minutes at 194* four times a week for three weeks boosted their plasma volume by 7% and endurance by 1.9%. Talk about hot!
I don’t think I have shown you these pictures of Callie and Envy. We bought a Tuffy Toy. It has seen its better days.
Quote of the Day:
“Don’t say ‘I can’t.’ Say ‘I presently struggle with.'” -Tony Horton
When I got home from the marathon on Sunday we had planned to go over to K&T’s to watch Fear of the Walking Dead. I had to bring a dessert, of course. So, I tried these Mini Caramel Rolls. It’s the easy way to making monkey bread but not quite as good.
Mini Caramel Rolls
- 1/3 cup packed brown sugar
- 1/3 cup butter, cubed
- 2 tablespoons light corn syrup
- 1 1/2 tablespoons milk
- 1 tube (8 oz) refrigerated crescent rolls
- 2 teaspoons sugar
- 1/2 teaspoon ground cinnamon
- Preheat oven to 375*. In a small saucepan, combine brown sugar, butter, corn syrup and milk; cook and stir over medium heat until blended. Pour into a greased 9-inch pie plate.
- Separate crescent dough into four rectangles; gently press perforations to seal. In a small bowl, mix sugar and cinnamon; sprinkle evenly over rectangles. Roll up jelly-roll style, starting with a long side; pinch seams to seal.
- Cut each roll into nine slices; place in prepared dish, cut side down. Bake 15-18 minutes or until golden brown. Cool for 1 minute before inverting onto a serving plate.
Courtesy of Taste of Home