Category Archives: Weather

Would I drop out of the 2019 Chicago Marathon?

Despite growing up in the hot Las Vegas desert, I actually don’t like hot weather. To this day I still struggle a lot in warm temperatures. This might have something to do with why I acclimate so well to cooler wet climates like Seattle and the extremely cold winters of Chicago.

I work hard year round to acclimate to rising or falling temperatures. Spring and summer not only are no exception but in my case it’s crucial to handling runs in summer heat. My forehead for some reason won’t sweat for some time when it warms up (it eventually will by mid/late summer) and that exacerbates how hot conditions feel for me.

Also, with a bigger frame than other runners, I absorb and retain heat a lot better than others. That’s great in winter, and not so great in summer.

I have a hard time with basic runs when it gets hotter than before. 65-70 degrees will probably feel okay in September, but right now it’s like a sauna of death for me to run in. I have a hard time going more than a couple miles without stopping, and in suitably hot conditions I may even have to stop for good after a couple miles.

If regular runs are hard, you can imagine what speedwork and races feel like. Speedwork at least usually allows you to stop and rest every few minutes. A race, however, demands a non-stop effort until you reach the finish line. Even a 5K may be too much if it’s warm enough.

Now consider the challenge of running a full marathon. By itself in ideal conditions it’s a monumentally difficult feat. Add in any warmth above 60 degrees and you’ve exponentially increased the difficulty. Once temperatures reach an otherwise mild 70 degrees you actually begin to put runners’ health in danger.

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How I use the weather forecast to inform my training

For those of us who don’t live in a perpetually hot and sunny climate, the weather plays a sizable role in how we run outside.

Many up north during winter condemn themselves to the limits of the treadmill, with its varying benefits and drawbacks. But many either don’t have or refuse to use a treadmill, and need to work with what nature gives us.

I live in Chicago and do all my running outside. This winter in particular started out very mild and stayed that way until mid-January… when suddenly: Heavy snowstorms, -50°F windchills, perpetually icy conditions, brutal windstorms, unpleasant cold rain that the frigid temps made sure to ice over afterward, and so on. This obviously affected how much running, and what kind of running, this region’s people can do outdoors.

This is nothing new. Chicago weather’s just as important a factor during summer. When Chicago weather gets hot and muggy, or we get the occasional severe storm, that changes the scope of any outdoor training workout. In some cases, it limits how much time you can spend outside (some will run through it but there’s a variety of reasons I avoid running in substantial rain, plus unless you like being an electricity conductor you should never run when there’s lightning). In most cases, it affects your performance, how much hydration you need, etc.

It occasionally surprises me how taken-aback locals are by incoming severe weather, before I realize I pay closer attention to day-over-day forecasts than most people.

Whether you run or not, you honestly should review the weather forecasts every day and know in advance what weather and temperatures are coming. Weather should rarely take you by surprise.

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Quick thoughts on a slippery 10K track workout

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In the sunset darkness of the Wilson Track, with snow pellets coming down, there was one set of footprints coating the growing frost in Lane 3. That was me.

I ran 3 x 2 mile repeats last night at the Wilson Track. The 3x2mi is a 10K workout from Greg McMillan that while demanding will clearly show the pace you’re capable of running in a 10K. I’m not only training for the Tour De Trails 6 Miler but also the Mardi Gras Chaser 10K in early March… along, of course, with the Vancouver Marathon.

Thanks to snow flurries and general cold overcast throughout the last 24 hours, the track had some dubious patches of water and generally required some caution for use. I stuck to lane 3 as that was the inside-most lane enough to use in its entirety; even then, I had to ride the outside edge in some spots along the home stretch to avoid overlapping inside puddles.

However, snow pellets came down as I began my 2nd rep. Never mind hitting me in the face on the front stretch… pellets began coating the track surface, limiting traction and slowing me down while demanding more of my lower body to maintain form and movement. Nothing keeps your stride compact quite like trying to run tempo reps on a frosty track.

Most would have stopped a speed workout in this situation, unable to meet pace expectations and fearing falls and injury in the conditions… especially in footwear like mine: I was wearing my Topo Athletic ST2‘s, flats primarily intended for racing and speed running. I had the added bonus in wearing the least suitable running footwear for icy conditions!

However, along with knowing how to run in snow and ice, I also realize a tempo workout can still serve my desired purpose in less than ideal conditions. They’re about more than hitting a goal time.

Instead of disappointment in reps at a pace below my PR time, I see I can capably run a 10K at a pace 20 seconds slower than my PR in icy, increasingly slippery conditions.

Plus, with three trail races still to come, I also need to prep for running fast on uneven, probably slippery conditions… as I had to in the Tour De Trails 3 Miler a couple weeks before. Maintaining the best pace I could on a frosty track that didn’t provide great traction helps develop lower body muscles that will need to do serious work in next month’s 6 Miler plus the longer trail races beyond.


Now, not everyone should do this, and I wouldn’t keep a speed workout going every time ice started coating the surface. There are a lot of winter days where I’d bag a planned speed workout and do something else.

But this was one day where, as the conditions grew farther from ideal, the workout still provided growth opportunity and still served its purpose. Quality workouts intend to prepare you to race, not just hit a goal time.

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Replacing long runs in extreme weather with multiple runs

My soon to be brother-in-law runs multiple half marathons and shorter races throughout each year. Living in the Las Vegas desert, where temperatures top 100 degrees Fahrenheit through most of the year, long runs are impractical.

You can’t run outside in such extreme heat for more than half an hour, not even in the morning (as temperatures don’t drop below 80 degrees many days, and that’s already rather hot for running). And running 10+ miles on a treadmill, if the gym will even allow it, isn’t psychologically feasible for most.

So how does he train for half marathons? He runs them in the neighborhood of 1:40, so he clearly gets in excellent shape for them. But he attests he certainly doesn’t do long runs. So what does he do?

Here’s how he outlined it for me (and I’m describing this some in my words rather than his):

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Now that it’s cold, you need a better warm-up

As Chicago temps have now dropped to their traditional late-autumn 20’s and 30’s Fahrenheit, my hands and feet are now feeling quite cold at the start of runs.

Previously, it only took 1-2 miles before the generated heat of my running warmed my hands and feet back to normal. But during the last couple runs, I’ve found it taking as long as 30 minutes for my feet to warm up to normal.

That’s a long time to tempt frostbite in your feet. And keep in mind it’s been mostly dry. If I was running through slush or snow, the resulting moisture could have exacerbated the problem.


Did something change? Am I suffering from circulation problems?

No way. The answer is simple: I’ve gotten fitter, and that ironically has made warming up on cold-weather runs harder.

In previous years, regular runs required a greater effort from me than they do now. That greater effort means more heat, which with normal run-elevated circulation warms your limbs up sooner.

While better fitness means faster paces at easier effort, the easier effort doesn’t produce warmth as quickly, meaning those cold hands and feet are going to stay cold longer unless I push the pace hard (which for various reasons I’d rather not do in these runs).


Now, acclimation will help. As I grow accustomed to being out in the cold, my body will better sustain comfort or warmth in cold weather. By January I will probably not need 30 minutes of running to comfortably warm in clear conditions.

In the interim, however, this isn’t going to fly. With trail races coming up this winter, I will be facing some non-clear conditions and thus need to figure out how to warm up quickly.

I’m not about to tire and wear myself out with tempo sprints and strides before every long run, overheating myself before the real workout starts just to get my feet warm. There has to be a better way.

And there is.

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The ideal running temperature vs most people’s ideal temperature

One thing I find annoying is right before a relatively warm race when the obnoxious race emcee says, “It’s a perfect day outside for a race!” You can clearly tell from such a statement that the guy never runs, ever.

Because while 60-70°F (15-20°C) feels amazing if you’re out for an easy walk, or laying out in the sun… that temperature enters the somewhat-warm zone for distance runners in a race, who are moving a lot faster than a walk and producing a lot of body heat throughout their run. Add in substantial humidity, which interferes with the evaporation of sweat, and now it begins to feel really hot.

Jonathan Savage created a ‘perceived heat index for runners’ calculator to accurately show what a runner’s “heat index” is for a given pace at their height and weight, depending on the temperature and humidity. All temperatures are shown in both Fahrenheit and Celsius.

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As you can see, 65°F (18°C) at even a mild 40% humidity can feel like 101°F (38°C) for a runner my size (5’10”, 160 lbs) running at a 9:05/mile pace.

To be fair, that’s mild compared to how most of summer feels for me and others, running in 80-95°F (25-35°C) afternoons with 60-75% humidity. Even running at slower paces, my heat indices during summer reach the 130-145°F (55-60°C) range.

In any case, I’m not big on clapbacks or “educating” people, but the next time someone attempts to point out that 60+°F weather (15+°C) is perfect running weather, you may want to throw some knowledge at them about how running changes everything.

P.S. As for the ideal temperature for running, your best conditions are 40-60°F, or 5-15°C.

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My running workout principles

Here’s how I approach a run in general, my tactics and mindset before I head out on any run, how I plan a run and subsequently carry it out, etc.

Since this encompasses just about every facet of a variety of running workouts, this is going to go a bit across the board.

When possible, multi-task a run

Most of my runs are destination runs rather than round trips, meaning it starts in one location and ends at a different location I wanted to go to for unassociated reasons. For example, most days I run home from work. This is a destination run intended to commute me home from work, and the commute isn’t necessarily the primary purpose for the run.

I’ll warm up for speed workouts by taking an easy run to the workout site from home, and then I’ll cool down by running back home from the workout.

I have season tickets to Loyola Chicago basketball. I’ll often run to the campus for games, then possibly run home after the games.

None of this is breakthrough science. A lot of people do this sort of thing, I’m sure. But I make a practice of it, rather than do it incidentally.

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