 We got a little bit a little bit of a heat wave going on in Denver It's like mid to upper 90s. So I know that's not crazy hot compared to Phoenix or Texas or Florida or other parts of the world Africa. I don't know. There's hot places around the world But for Denver, that's pretty hot. Yes Heat is gonna be the key word and I'm gonna test out my new singlet from rabbit that I picked up yesterday Hopefully that's gonna become my racing singlet We shall see and then going back and forth between replacing Electro lights on my run today in the heat. I had to run in the middle of the day So it's gonna be hot out whether it's tailwind or you can so I'll stay keep you posted on that and the question of the day kind of a tough one who has a tough story a challenging story about Suffering from heat in a running situation. I have one. I'm gonna share it with you later in the vlog It was it was actually in a race and so I won't go into details now But if you have any experience or wisdom when it comes to heat training or heat racing Definitely let us know down in the comments because that's what today's vlog is all about trying to deal with this summer heat And oh my goodness I'm just reflecting back to last weekend or 10 days ago in Chicago I mean, I almost I felt like I was about to die out there Like there was one point on the run where I was like, huh I might not make it back and I cut the run short and everything because it was so hot and so humid anyway, okay, let's Lace up. Let's get ready. All right heat keyword. Come on New balance fuel cell rebel kind of day. Here we go. Everyone get the water bottle race the heat Embrace there it is all there's the sun. All right 10 miles in the mid 90s I gotta do yeah, I gotta get the working man, but I do have a nice cold water bottle All right, 10 miles. Here we go. It's a little bit. Oh man I must say whenever I visit my family in upstate New York We're gonna talk about this later in the studio as well, but I oh my goodness like Everyone out there has a pool and nobody in Denver has a pool But it just isn't a common thing here Unfortunately again, they're back yards not even raised pools very much So that is one thing about the East Coast that I do miss our pools because then after a run You just go jump in it's amazing. So anyway, I'm on my way to the gym now Sure enough the clouds did roll in right at the end of the run. So that was nice I'll get you the stats on the run. Oh Once again back in the studio But we are gonna jump in the pool at the rec center and then I'm gonna talk to you about the sauna and kind of What happened to me over the last three or four months by using the sauna. All right Good solid heat day keyword heat. Oh, man Actually, not the question of the day second question of the day. How hot was it? Were you lived today where you live right now today on your run? How hot was it? That'd be cool to know. All right here we go and I'm back from the rec center back from the pool and the sauna and today was kind of a rough day tough day You probably noticed that the live stream did not happen once again. I don't even think it was the internet this time I think it was just technical issues with the software that I have to use. I need to hire no joke I need to hire like a 16 year old who is a gamer. I know you're out there that knows how to live stream Like I'm 34. This is just beyond like this is not my cup of tea. I love making videos. I love being creative I'm not a technical person at all. So it was just a rough day I lost, you know a good three hours of the day trying to figure out the live streaming And it still did not work. So I'm trying to let it let it go And I I don't frankly know when we'll live stream again because it's just getting to be a little too much If you know what I mean Therefore I went for a run and I went for a good run I wanted to pick up the pace a little bit today in the new balance a fuel cell rebel 13 miles 21 kilometers So I actually don't even know yet cuz once again another technical issue today Strava is not syncing with my old Sun2Watch right now So it is what it is But I believe I was a right about 630 a mile or four minutes per kilometer for the run today in the fuel cell rebel I have a feeling we will get to 50 miles sooner rather than later in this shoe and Okay, let's and also if you can hear thunder in the background I have the door open to the studio because it's really hot in here because it was a hot day That's right in the mid 90s and that's what we're gonna talk about right now So as we start to run one way that our body naturally cools itself, of course is through sweat Dilating basically our blood vessels near like near our skin begin to dilate more and that helps with cooling Also, our blood flows closer to the skin When the temperatures are hot out like today and that also helps with cooling But one issue is that as you pick up the pace on a hot day Obviously like we are already asking our heart to do a lot of cardiac work Working on that cardiac efficiency Meaning we're trying to pump as much blood to our muscles as possible But when the temperatures get too high and we're pumping a lot of blood to our muscles because we're doing a workout Like today was a tempo day for me It wasn't a workout, but it was a solid day and so therefore my it wasn't an easy day my muscles were working a little harder than usual and therefore What can happen is we can become nauseous Dizzy and even if it gets really serious turn into heat stroke because basically our cardiac efficiency Can't pump enough blood throughout our body because that blood is being used to cool off our bodies Because the temperatures are outside are so hot now How do we adapt to the heat and this is where the sauna comes in and my foot injury Back in March I would go swim for you know 30 minutes to an hour and then it was March So it's still kind of cold out and it just felt so good to go into the sauna for 10 or 15 minutes Just to warm the body up after being in the pool and after doing that for you know six to eight weeks It was amazing how much adaptation I had to the heat in that sauna And so the Western States 100 remember I went out and filmed it in June actually about a month ago in June And what those runners do and especially the especially the elite runners to get ready to run 100 miles And this year was one of the coolest years in a long time But it those temperatures there in California in mid and mid to late June Can get above 100 degrees very easily and you're running 100 miles So they really have to do heat training in order to perform well in those conditions and adapt their bodies And so what they do is like they'll fly out like a month before And basically go run through what they call the canyons in jackets and hats And of course you have to be so careful You got to be so on the on the ball with hydration and nutrition and recovery afterward Because you're putting your body through a lot of stress But that is how a lot of these elite 100 mile racers get ready for the Western States Is they they just go run and train in the heat with jackets on and hats on And it looks insane I look at their pictures on Instagram and I'm like oh my god I don't know I don't know if I could do it but maybe someday I will So um and during the race I don't know if I got pictures of it real well But first of all they dump a lot of water on them on themselves You can see this at the aid station I think this was Robinson flat all these runners getting water poured on them to help cool off But in addition they have these hats that you can buy That basically you could pour like a bucket of ice into this hat And then you you close it off and then this butt this hat is holding ice on top of your head I just think it's brilliant and I would love to I'd love to try that sometime Just to deal with some of these hot temperatures in the in running conditions So again keyword is heat and yes I am not an expert As always we're just trying to get a discussion going down in the comments Learn from each other support each other give each other ideas like that ice hat I can't wait to buy one of those someday But and I already asked the question of the day And here's my quick story that's related to heat issues in my running I walked onto the CU cross-country team in the fall of 05 In the spring of 06 we were in the big 12 the CU team And the bit the old big 12 with Texas and Kansas and Nebraska And Baylor and so the big 12 track and field championships were in Waco, Texas that year And I was signed up for the 10k coach put me in and we were in it to win the meat And so we were trying to get as many points as possible And I was a walk-on so I was not on a scholarship But if you score points in a conference championship That is how you can earn your way into a scholarship At least that's how it was when I was in school And so I hopped in the 10k with Brent Vaughn And Chris Pannon, Bradley Harkrater, a bunch of guys Like basically that Kenyon Newman I do believe And we all went we all went out and we went out strong And the race was at 8 or 9 p.m. And we thought we were tough stuff coming from elevation Down to almost sea level not quite And it was a I think it was a 9 p.m. race for the 10k And we got to about lap 20 so about a mile and a half to go In a 10k and we all well not all of us But we started doing the skeleton dance You know when you start going down the Like you see it at the end of cross-country races Where you're just like wobbling and you're falling old Like we went out hard but I think what we underestimated Was the humidity levels it just zapped our energy And I was in I went from like 12th I remember I moved I moved up to like 8th Which was scoring and Mark Wetmore Like he was yelling to Brent Vaughn at the front He's like 6th and 8th, 6th and 8th Like I was in position as a walk on to score At the big 12 championships it was amazing And then Brent ended up in the hospital I faded like there's no fit it was so bad We all faded bad it was just an ugly ugly episode So that's my heat story like that was really the only moment Where I really did like we just we messed up We just underestimated so anyway thank you all for being here Thanks for watching here's some more vlogs you can watch You see them on your screen there again this is a daily vlog So plenty to dig through in the archive if you're interested And as always I love you seek beauty work hard and love each other We will see you tomorrow