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We are so happy that you're a member of the Pensacola Runners Association. We hope that you find this newsletter both informative and motivating. As a PRA member, you can expect to receive our newsletters every month with all our event updates and special discounts to races and events because you are a member! The newsletters will also provide quarterly, training tools, advice from the pros, and other great food for thoughts! Don't see something? Shoot us a line at pra@gmail.com, and we will make sure it gets considered.
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Summer Runs - How Do We Tackle This?
Running in the heat and humidity is so very different from running in cooler, drier weather. As temperature rises, running pace is affected by as much as 12 to 15 percent. Below is a little table that shows how heat and humidity affects our pace:
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Temperature (°F)
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Adjustment
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Adjustment for Humidity >60%
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Runner's Perception
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How to Handle
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50-54
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-
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-
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Very comfortable
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PR's All the Way!
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55-60
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+5 sec/mi
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+10 sec/mi
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Comfortable
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Hard efforts minimally to none affected
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60-65
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+15 sec/mi
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+25 sec/mi
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Uncomfortable for some
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Expect slower race times than optimal conditions
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65-70
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+30 sec/mi
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+45 sec/mi
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Uncomfortable for most
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Easy training; difficult for racing
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70-75
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+40 sec/mi
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+1:05 min/mi
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Very humid and uncomfortable
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Pace will be affected
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75-80
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+1:10 min/mi
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+1:45 min/mi
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Oppressive
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Alter your expectations
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80-85
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+2:00 min/mi
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+3:00 min/mi
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Extremely Oppressive
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Dramatically alter your expectations. Run smart.
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85+
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Not Recommended
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Be smart!
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A few things we should understand as we enter the peak of the summer season, is that although we are so focused on pace and mileage, we must adjust our preparations and expectations, and take special precautions for running in our coastal heat and humidity. If not, we can potentially put ourselves in serious dangers of overheating and dehydration.
Readjust What Time of Day to Run
With the longer daylight hours, it will mean that the sun rises so much earlier. There is that struggle between do I run before the sun rises in the thick cloud of humidity, or do I run when the sun rises so it burns a little of that thickness out of the air but now, I will be under full sun!
- Select the best time of day that balances the heat and humidity.
- Wake up earlier or select to run in the evening to catch the dawn and dusk hours.
- Check your weather forecast too as you can change your running schedule around to accommodate the weather. This may mean doing your long run on a forecasted cooler/less humid day. I personally would pick the rainy day minus the lightning for my long run though!
- Unfortunately, we have no control of the weather, but we have full control of our running schedules.
Pick Shaded Routes and Plan your Water stops
We are truly blessed to have many options in this part of the country. Many neighborhoods are older with fully grown trees yielding loads of shade.
- For road running, select to run in safe shaded neighborhoods
- Or throw in some trail running to the mix.
- I can also personally recommend replacing one of your runs with aqua-jogging. The UWF pool does have the belts!
- Plan your route to include gas stations for water stops. They are so nice and will let you refill your water bottle with ice cold water and delicious ice!
- Leave water bottles at a 6-mile marks for long runs.
- We also have such awesome fellow runners who have waterstops in their neighborhoods! Thank you! Run love!
Be Flexible and Open to Change
Consider throwing in some cross training during these hot months: replace one run with maybe swimming or biking! There is also aqua jogging for a cooler running option!
Recognize When it is Time to Stop
Be smart. Be the bigger person. Know your limits. Recognize the signs! Be ready to say I had a good workout today and it's time to stop. Until next time!
- Signs of dehydration?
- Rapid heart rate
- Rapid breathing
- Dark urine output
- Dizziness and or Fainting
- Confusion
- Signs of Overheating and eventual Health Exhaustion?
- Excessive sweating
- Cool, moist skin with goose bumps when in the heat
- Dizziness and or fainting
- Weak, rapid pulse
- Fatigue
- Muscle cramps
- Low blood pressure upon standing
If any slight feelings of these signs, STOP running, find shade, drink fluids and call for someone!
For these severe symptoms, please call 911 or go to the nearest ER.
Modify your Running Attire
Modify your Mindset
- Go with smaller achievable goals. Use the above chart and understand that you are running your best pace for this climate.
- Remind yourself that when it gets cooler, you will be flying!
- Remember, your running friends are struggling with the heat too.
Hydrate Well with Electrolytes Before, During and After Your Runs
For every 20 minutes of running, we may lose anywhere from 1-12oz. of fluid! Pour that in a glass and you will know why your thirst buds are screaming!
- Stay well hydrated daily throughout the summer months and all months really! Beer and adult beverages do not count, sorry!
- Hydrate before, during and after your runs. Don't be afraid of having to stop during your runs and use a porta potty, bush or gas station bathroom. Just drink up!
- If your activity is longer than an hour, take electrolytes before and during your runs.
Be open to shifting things around a bit and understand that safe and healthy running is way more important. You have miles to go, so we want you to do it right to cruise through those miles!Think, if you can run smart in the heat, can you imagine what an amazing run you will have in the Fall and winter?
References
Barry, K. (2011, July 19). Training in the Heat. Retrieved from Runners World: https://www.runnersworld.com/advanced/a20825873/training-in-the-heat-0/
Dehydration. (2018, February 15). Retrieved from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
Heat exhaustion - Symptoms and causes. (2017, December 14). Retrieved from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250
Hot Weather Running Tips. (n.d.). Retrieved from Road Runners Club of America: https://www.rrca.org/education/hot-weather-running-tips
July 1st, 2019
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Get Involved in PRA's Upcoming Events
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July 18th, 2019
PRA Membership Appreciation Social
It's that time of the year again!
Please Join Us For Our PRA Membership Appreciation Social to be held on Thursday, July 18th from 6-8pm at the Phineas Phoggs inside the historic Seville Quarter. This is a FREE event to all PRA members and an opportunity to renew you membership.
Light hor d'oeuvres and beer tickets will be provided.
Please
RVSP Today here so we can be ready for you!
For more Information Follow Us on
FaceBook!
September 28th, 2019
2019 Pensacola Seafood Don McCloskey 5K
The Pensacola Seafood Don McCloskey 5k, hosted by the Pensacola Runners Association, is a flat, fast certified 5k course through downtown Pensacola and the perfect opportunity to kick off your fall racing season (not to mention eat some of the best seafood around at the Pensacola Seafood Festival after the race)!
Pensacola Runners association
P.O. Box 12552 Pensacola, FL 32591
Just a few of the many reasons to run are:
A certified 5K course
Awesome participant shirts (guaranteed to those registered by August 31, 2019)
Unique finisher medals to all 5K participants
A flat, fast course through Downtown Pensacola starting and finishing in front of Seville Quarter
Free food, beverages and entertainment at our awesome after party
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Because you are a PRA member...
Discounts, Promos and More!!!
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July 18th, 2019
PRA Membership Appreciation Social
For more Information Follow Us on FaceBook!
December 14-15
Mississippi Gulf Coast Marathon
January 17-19, 2020
Louisiana Marathon
Attention ALL PRA MEMBERS!
Use code RUNPENSACOLA
March 6-8, 2020
Erlanger Chattanooga Marathon Weekend
Please join your fellow PRA member at the 2020 Erlanger Chattanooga Marathon. Lori Short is an ambassador for this race and is offering you a discount! Please use discount code is Lori20 and is valid until 3/1/2020.
Come join me!
http://www.chattanoogamarathon.com
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PRA GEAR IS HERE!
Order PRA singlets and hats
HERE.
PRA Hats: $15
PRA Singlets: $25 (mens and womens sizes)
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A
ll current PRA members are invited to the University of West Florida Track at 6:00 PM each Monday evening for a FREE interval workout led by UWF Cross Country Coach Caleb Carmichael!
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Run with us every
Thursday evening at 6pm at the Gulf Coast Brewery
for a 5K fun run and get your
first beer
on the house! Yes, that's right! Printed
maps
will be available at the brewery. After the run, each runner gets a free beer of choice and can play a variety of complimentary games such as Cornhole, Ping Pong, Checkers, and other ancillary games right there where the beer brewing and production takes place! To satisfy your hunger, there is also a food truck serving some delicious food for purchase! All runners, walkers, families or pet are welcome.
Gulf Coast Brewery is a micro brewery located in downtown Pensacola, FL. Come have a drink of local beer brewed on site!
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The PRA Needs You!
The PRA is an all-v
olunteer, 501(c)(3) nonprofit organization with the mission to promote, support and develop running, walking and racing along Florida's North
ern Gulf Coast. Our goal is to enhance the experience of being a runner or walker in Northwest Florida.
The events and programs we produce would not be possible without the support of the Pensacola area's active and involved community of runners and w
alkers. That said, we are always looking for new members and volunteers to get involved and help take us to the next level.
If you'd like more information about how to get involved please send your your inquiry and contact information to the PRA at:
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The Pensacola Runners Association brings together runners, walkers and fitness enthusiasts to promote, support and develop running and racing along the Northern Gulf Coast. Our objective is to provide information, education, training, social and sporting events for competitive and noncompetitive runners and walkers of all ages, races, genders and abilities.
Benefits:
- Discounted entry rates on the full calendar of PRA Races/Events.
- The chance to eat, drink and socialize with fellow runners at our free, members only social events
- Access to our action packed monthly newsletter: "the Rundown"
- Eligibility for the Lou Gregory, Jim Harrington and Volunteer of the Year Awards
- Access to free, members only weekly interval workouts overseen by a professional Coach
- The opportunity to do your part to promote, support and develop running and racing along the Northern Gulf Coast
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Thanks to our Organizational Sponsors!
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Contact us:
PensacolaRunnersAssociation@gmail.com
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Pensacola Runners Association offers "The Rundown" as an informational service to its members. Any articles, opinions or recommendations are owned by the respective authors, and are not necessarily opinions adopted by the Pensacola Runners Association. The Pensacola Runners Association recommends you consult your physician prior to engaging in any physical activity.
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