Running

[redpoint5]

WARNING, you shouldn't have looked at the image below if you are squeamish

I volunteered to run the Hood to Coast relay with my company a while back, but I was placed dead last in a long list of reserve runners. Thinking there was no way I'd get selected, I did zero training.

6 weeks ago, I'm told that someone was fired, and that I am now on the team. 5 weeks ago I injured my foot and could barely manage a hobble for 3 weeks. Now I'm 4 days away from the race, which consists of 3 legs of approximately 6 miles each.

Besides my lack of training and unmanaged diet, the biggest problem I have is hitting a heat wall. At some point in my run, I simply can't shed heat quickly enough to increase my pace. On Thursday, I hydrated and then ran in the sun when it was 96 degrees just to see how I would handle the heat. I did ok until about mile 5 and then got the chills. Despite the blistering heat, I felt cold and nauseous and had to walk the last 1.5 miles.

Besides hydration, what else can I do to keep cool during my run? Is it better to run with a wicking shirt, or no shirt at all? Should I drench myself in water before the run to minimize the amount I have to sweat?

Any other running tips to help me get the best time I can given the circumstances?

Here is my Strava in case anyone is interested and has some pointers for me.

[mcrews]

dude....post a warning on the graphic foot shoot!!!

[JRMichler]

It's now too late for last minute training. Any attempt to last minute train cannot help, but could wear you out or injure you. So focus on race strategy and letting your foot heal.

Six miles is not far enough to seriously dehydrate you, but is more than far enough to cook your body if it's hot. If it's hot, pour water on yourself at the start. Saturate your shirt and shorts. Carry a water bottle and pour it on yourself as indicated.

Run easy and don't be afraid to walk if needed.

I once ran 5 miles at a somewhat humid 100 degrees, with the last two miles tempo (hard, but not race pace). It was a good lesson in what not to do.

[jamesqf]

Originally Posted by redpoint5

5 weeks ago I injured my foot and could barely manage a hobble for 3 weeks. Now I'm 4 days away from the race, which consists of 3 legs of approximately 6 miles each.

Time to withdraw due to an incompletely healed foot injury. Seriously.

[darcane]

Did you step on a blender?

How is it now?

[Xist]

Tony Stark once stepped on a land mine. It provided the inspiration to make a really cool suit.

True story.

I have never even thought about shedding heat while running. I did not get out of the house until it was over a hundred degrees last week.

I did not go as far as I liked.

I am just concerned you will injure yourself further, but if you already did the distance recently, hopefully you will be okay.

Be safe!

[Fat Charlie]

Originally Posted by jamesqf

Time to withdraw due to an incompletely healed foot injury. Seriously.

Second.

[JRMichler]

I would recommend not racing if it was a tendon or bone injury, but it's just skin and maybe a little meat. Worst outcome would be a few popped stitches and maybe a little more eventual scar tissue.

From an ultramarathoner discussion: If there's enough blood in your shoe that you start squelching, you should consider dropping out of the race.

[MetroMPG]

That pic. Ew! (darcane: thanks for the laugh!)

I have a somewhat established, 3-season, sort-of-habit, daily morning "run". Run may not be the right word for it... more like "somewhat-faster-than-a-fast-walk". And not very far either -- maybe 2 km to a nice park where I sit & contemplate the river for a while, and then I walk back home.

But seriously, I find my "running" endurance is more mental than physical. Have never tested real limits though.

[Fat Charlie]

Running through pain is mostly mental, but this is for work. I'm against it.