I knew it was coming. It was only a matter of time.  I could feel it warming up but it wasn’t until my speed session on the track last Friday when I had a little running/ weather reality check.  Before heading to the track I checked my weather app like I always do.  70 degrees (not ideal but very doable) and 100% humidity.  The air was so thick but it was not raining.  The humidity was the kicker.

I tried to tell myself that I could still nail my workout times- no matter what the weather was like.  I was wrong. With every lap it was getting harder and harder.  I was really struggling with my breathing.  There is a reason reliable running sources have humidity/ running pace charts.  The heat and humidity does affect running and in the summer months we need to make some necessary pace adjustments.

Temperature	Adjustment	Adjustment for Humidity > 60%
55°F-60°F	+5 sec/mi	+10 sec/mi
60°F-65°F	+15 sec/mi	+25 sec/mi
65°F-70°F	+30 sec/mi	+45 sec/mi
70°F-75°F	+40 sec/mi	+1:05 min/mi
75°F-80°F	+1:10 min/mi	+1:45 min/mi
80°F-85°F	+2:00 min/mi	+3:00 min/mi
85°F+	Not Recommended

Source: RunOn Texas, Running in the Heat and Humidity

Typically, I run outside when I can but I know that as the temperature rises I may be resorting to the treadmill.  Last week I was attempting mile repeats on the track and every mile split just got worse and worse.  The humidity was killing my workout and crushing my spirit.  I finished my workout but I had to adjust my goals about halfway through because I knew it was either quit or make some pace changes.  I was shooting for 5 x 1 mi all sub 6.  Instead I ran: 5:58, 6:02, 6:09, 6:23, 6:25.

Since then I have done some easy runs and my long run outside and again- they were all pretty rough.  I’ve been carrying water or stopping for water but none of my easy runs have felt very “easy” and the humidity has had something to do with that… Yesterday my workout called for another speed session.  It was pouring down rain with thunderstorms on and off so my only option was treadmill.  No problem!

After my warm-up I set the TM to 5:52 and then I would start the clock.  I had to work hard for each of those 3 minutes but the recovery jog gave me just enough of a break so I had enough energy to stay on pace.  I’ll probably be back on the treadmill soon but in the mean time I guess I will try to get used to this humidity….

In other running news- I was asked a few weeks ago if I would be the guest speaker for the White River Runners, a running club in Batesville, Arkansas so last night John and I went and I shared my running story, as well as my Boston experience and ended with some training tips.  I was really nervous about how this was going to go but I felt very prepared.  I’m sure the power point loaded with pictures helped!  Once I was up front, talking about running I was fine.  It was a good experience for me and pushed me a little out of my comfort zone.

And speaking of pushing me out of my comfort zone…. yes, I have a 5K this Saturday.  It is one I ran last year and the course is really ideal.  It is very flat and fast.  The only negative might be the weather but I’m trying to tell myself that for just 3.1 miles I can handle warmer racing temps… Abi is registered to run in it too so hopefully she will enjoy this one.

not the best picture quality- or background (Kohl’s dressing room!) but I wanted to text John a pic of what she picked

We went on an afternoon shopping trip together this weekend and she found this shirt.  She knows I am a sucker for running shirts so how could I say no?

The kids are out of school and home for the summer so I’m pretty sure I will not be updating my blog nearly as much.  I seem to spend most of my time these days in the kitchen.  It seems like by the time one meal is eaten and cleaned up it is about time to start preparing to make the next one!  You know how it goes…

We spent the first day of summer vacation going on a little field trip to Cabot (about 30 minutes from my house) to meet my sisters at a Strawberry Patch.  It was a beautiful day and we had a great time.  We will definitely be going back in the next few weeks.

I guess that’s all the news for now.  I’ll let you know how I survive the 5K…. 🙂