Somedays we have great training sessions (like me on Thursday) and other days we have sub-par discouraging workouts. If there’s one thing I’ve learned in this sport– you can’t win ‘em all. With less than 48 hours to spend w/ my family in Florida, I woke up early to get my long run over-with so I wouldn’t waste any valuable family-time. My brother-in-law decided to go surfing and my dad wanted to try out his new wetsuit and swim in the ocean, so the three of us jumped in the car and headed to the beach where we each split off on our individual athletic endeavors. (I have a abnormally ridiculously healthy/active family).
The sand in Jacksonville is unlike that which I grew up with in NW Florida. It’s compact and it’s like running on a slightly softer pavement… but unlike pavement, the view is incredible. I passed by a few other runners, several fisherman, women laying out, families walking, and dolphins frolicking :) gorgeous. gorgeous & sunny.
… maybe a little too sunny… and my body was not prepared.
It started out fine. I was enjoying the scenery and the luxury of not wearing winter gear. I was running at a slight grade for the first hour which was good b/c it helped me achieve the slower pace I was striving for and usually have a hard time attaining. My first 50 minutes were supposed be nice and easy, slow and steady. This was supposed to be followed by two 20 minute intervals at a quickened pace/higher HR.
I only had a sip of water before i left and none along the way. Being right on the beach, the sun was glaring down. There was no shade at all and I ended up getting really dehydrated. What an awful feeling. All I could think about was water– cold, lovely, satisfying water. My intervals were both cut short and I had to slow down to a walk more than once. Very unlike me.
As soon as I found myself dry heaving on the side of the road, I realized pushing myself more to finish the remaining time was not going to benefit me. I finally found a gas station and bought a bottle of water. I’ve never been so relieved. I feel like such a wimp. I grew up in FL, I’m used to the heat and I should have been more prepared.
This worries me about competing at the gulf coast tri b/c it will be similar conditions. I know my body just wasn’t acclimated to the heat yet (since I’ve been running in the cold weather for so long!)… but I hope I can simulate these conditions in the next 2 months before the race. I don’t want to even think about racing and feeling like I did this morning.
I decided to do a little more research on the topic of dehydration and it’s pretty interesting. As someone who typically drinks a LOT of water (ask anyone who knows me), I never really worried about it or considered it happening to me.
“Dehydration, or excessive fluid loss, causes the blood volume to drop. This increases heart rate as it tries to compensate for the decreased blood supply to the organs. Muscle cramps, dizziness and fatigue are caused by dehydration and can increase the risk for injury.”
Signs of dehydration and heat illness directly related to performance include reduced muscular strength and endurance. It takes 24-36 hours after dehydration to fully recover the muscular strength and endurance lost due to dehydration. I’m quickly learning the severity that can be caused by failing to drink enough water before/during/after a workout. It’s no joke and what kills me is that it’s SUCH a simple thing to avoid. If you find water to be boring and you have a hard time consuming enough, try mixing up a pack of Emergen-C or something similar. You’ll not only get in your water, but also get some extra vitamins! I recommend the CVS brand vitamin C packs in Pomegranate Cranberry.
So raise that water bottle and take a big swig. Cheers.
