A must do Race

This week is week 4 of my training for Disney Half Marathon.
This is what I did on week 3:

Week 3
Mon: 3miles Hills on TM
Tue: 4 miles tempo on TM
Wed: 3 miles
Thu: 5 miles: speedwork: 10x400 (2:12 first 5 and 2:08 for the rest) on TM
Fri: 3 miles
Sat: 8 miles, was VERY hot, difficult run.
Sun: Rest
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So I thought running against the wind was the hardest thing well I think I was wrong.  The heat is worst. It is brutal now.  In the winter I can go for 6 miles with no belt and I have no problem.  Now I need my belt for 3 miles!  It has been over 100 every single day.   I struggled on the last 2 long runs I did.  It was a battle: me against the heat and I lost big time.   It was a struggle at my last race on the 4th of July also.  Race Report is here.

The latest issue of RW has a really interesting article about running in the heat on page 61.   They have advices on how to adjust workouts based on the weather.  I am in a High Heat-Low humidity (usually!) zone.  For that they recommend reducing run by 20%.  I don't see how I can do that while training for a half marathon that I will likely (90% sure) run in the heat.  On race day they won't reduce the 13.1 by 20% !!  They also say that coaches recommend adding 10 to 15% to our time when racing in the heat.  That makes more sense to me.

Someone very wise posted this comment on my race report post: "I think races in July and August just have to automatically be considered "fun" - way too hot to be doing much PRing. 2-minutes off of last year is fantastic, congrats!!" Want to know who it is? You all know her I am sure: click here and find out.

I am not after any records here.  I race because I love it and also because that keeps me in training mode and that makes me happy and gives me a little balance (ah I don't like that word but cannot think of a better one).  Of course I want to be better and improve.  For the summer season though I am OK with racing for fun and not worry too much about the time.  Same thing for my training.  I can accept that 8 miles in July when it is 106 will be slower than 8 miles in March at 60 degrees. 

Hydration is important and water is not enough.  I loose a lot of salt.  I can see it on my skin.  I cannot drink any Gatorade or Powerade.  I tried VEMMA thirst (thank you Emz) and it works for me, no heartburn, no reflux! I tried NUUN fruit punch this weekend and it also works.  This is encouraging for me.  I plan on bringing that on my next LR this weekend and I will also leave one hour earlier so around 6 am.  My husband is not happy with this plan, says it is not safe enough to get out that early.  I am sure I will not be alone on the trail.  I am not the only runner in my town.
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MUST DO RACE:

Do you have one of those in your town?  Go here to find out.
This is a National Run.  Always on the weekend around 9-11.
This year, on the 10th anniversary,  the race is actually on 9-11.
This will be a week after the Disney Half but how can I not do it..
Of course I signed up for it.  
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How was your 4th? Ours was nice, we took the kids to a concert with fireworks!
They loved it!

Of course Mini Urban made a guitar out of his glowing stick and he gave his own concert!!!

National Anthem