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My last post was about running in the heat and said the number that matters is dew point, not temperature. Dew point is something I only started paying attention to recently. I usually just checked temperature and humidity like everyone else and couldn’t figure out why some runs at the “same conditions” felt completely different. after learning about dew point a lot of my runs that felt more difficult made sense. Here is a a great example from my own running. Here’s what it looks like: April: 59°F, dew point 52. Easy run at 9:26 pace, heart rate 123. July: 87°F, dew point 75. Same easy effort, 10:41 pace, heart rate 129. 75 seconds per mile slower. Higher heart rate, on a shorter run The confusing part for me was that the April run was 81% humidity. The July run was only 67%. If you were going by the humidity number, April should have been the rough one. It wasn’t, because humidity is a percentage of what the air could hold, and warm air holds way more water. Dew point measures the actual moisture. It’s the number our body cares about. If you’re curious about dew points on some of your runs it’s in most weather apps, or search your city on wunderground.com/history and match the hour. If you look yours up, I’d be curious what you find, especially on any runs that you thought were harder than they should be.

When it is hot, your body sends blood to the skin to shed heat. That is blood that is not going to your working muscles. Your heart compensates by beating faster, which means the same easy pace now costs you more effort than it did in April. Nothing is wrong with you. You are paying a tax. The number that matters is not the temperature. It is the dew point. Dew point tells you how much moisture is in the air, and moisture is what stops your sweat from evaporating. Sweat that does not evaporate does not cool you. It just soaks your shirt. A rough guide: Below 55 — you will barely notice it 55 to 65 — you will feel it, expect to slow down 65 to 70 — hard, and it will feel harder than it should Above 70 — cut the run short or move it indoors It is entirely normal for the same effort to cost you 30 to 60 seconds a mile at a high dew point, and sometimes more. What to actually do: Run early or late. Between roughly 11am and 4pm you get peak air temperature plus direct sun, and the sun is often the bigger problem. Run by effort, not by pace. Use the talk test. If you cannot speak in short sentences, you are going too fast regardless of what the watch says. Drink before you go, not just during. You cannot catch up mid-run. Give it time. Heat adaptation takes about ten days to two weeks of consistent exposure. The first few hot runs are the worst ones. Stop immediately if you get chills, goosebumps, or stop sweating. Those are not signs that you are toughing it out. They are signs that your cooling system is failing, and that is a medical situation, not a training one. Your slower summer paces are not a step backward. Most runners find their fall races feel surprisingly easy after training all summer in the heat.

The plan for the last two weeks has been to start building my weekly mileage. This week the goal was 32 miles and officially beginning the 16-week half marathon build. This week included three key pieces of training: 400m repeats, rolling 400s, and a progressive long run. Tuesday: 400m Repeats I ran 8 × 400m at around 5:40/mi pace with 1 minute walking rest between reps. I did this workout midday, and it was really hot, which made it tougher to hit the pace consistently each rep. Workout Purpose: 400m Repeats - Introduces faster running in short, manageable pieces - Helps you practice running quicker than easy pace without holding the effort for very long - Walking rest allows recovery so each rep stays controlled - Goal: run fast, walk to recover, and finish feeling like you could have done a little more Thursday: Rolling 400s Thursday was a similar workout, but with less full recovery. This workout was 400m at 6:35/mi pace followed by a 400m float at 7:45/mi pace, repeated 4 times. Workout Purpose: Rolling 400s - Teaches you how to change paces while still running - Alternates faster 400m reps with controlled 400m float recoveries - Builds speed endurance without fully stopping between reps - Helps you practice staying relaxed when the pace changes, which is useful late in races - Goal: run fast, stay controlled during the float recoveries, and finish feeling strong Saturday: Progressive Long Run Saturday was a progressive long run: - 3 miles easy - 3 miles at 7:35/mi pace - 2.5 miles at 7:10/mi pace - 1 mile easy Total: 9.5 miles This one felt good. It was nice to pick up the pace in the middle of a longer run and challenge myself without turning the whole run into a race. Workout Purpose: Progressive Long Run - Builds endurance while practicing faster running later in the run - Starts controlled so you can settle in before picking up the pace - Teaches you how to run strong when your legs are already a little tired - Helps build confidence for race day pacing - Goal: start easy, progress with control, and finish strong without racing the workout

Let’s try and start this week with a plan! One of the best ways I stay consistent is to decide ahead of time what my week is going to look like. It doesn’t need to be perfect or complicated but the goal is to just give yourself a plan that holds you accountable but that you can actually follow. Drop your weekly training schedule in the comments below. Your post can be as simple or complicated as you want. You can just say “run” or “workout” for each day of you can list the specific distance or details.vInclude runs, walks, workouts, strength training, rest days, or anything you’re trying to stay consistent with. If you’re not sure what your week should look like, post where you’re at and I’ll help you think through a simple plan. At the end of the week we’ll come back to our comments and post an update: What did you complete? What got in the way? What went well? What do you want to adjust next week? No pressure to have a perfect plan. Just post where you’re at and let’s hold each other accountable!