With 10 days until the Delirious West 200 miler https://deliriouswest200miler.com.au/ I have been spending my last few hours on the trails before I start my taper week and stick to the road and smelling the roses, so to speak. It’s a pity because I’ve really enjoyed my time in the Perth Hills over the last few months and feel ready for the challenge ahead.  Well when I say ready, as ready as anyone can be to run 200 miles over 3-4 days, is there ever really a ‘ready‘?….

Today was a 32k run with Adam , an out and back starting in perfect conditions but ending in the sauna that is a Perth Summer, around 36c (97F) Personally I don’t mind the heat , when I’m running but today Adam found it hard when he ran out of water. I blame myself with a glib comment at the start persuading him to take on the run with only a camelbak with 1.5l of water, it was never going to be enough. I was packing nearly double this but still ran dry 5k from home. I think I taught him a valuable lesson, never listen to any advice on nutrition or hydration from me !

As with all runs this last few months conditions were just about perfect. In Perth in Summer it’s either hot, very hot or Jesus Christ it is like a sauna out there, I fear if I go outside I will combust ! You get the picture. Today was cool conditions at the start but at halfway it started to heat up and you knew you’re in a battle of runner versus nature, poor man’s altitude training as Jon calls it.

This great article from https://www.outsideonline.com/ by Meaghen Brown explains why heat training is the ‘poor man’s altitude training‘, as Jon rightly pointed out.

One of the highest sweat rates ever recorded was that of marathon runner Alberto Salazar at the 1984 Olympics in Los Angeles. In the months leading up to the games, which were expected to be oppressively hot, the marathoner was put through a regimen of temperature acclimation training with the goal of helping him adapt to running in the heat. While Salazar placed only 15th overall, the program was deemed a success, physiologically speaking—vitals taken after the race found that Salazar’s hormonal and thermoregulatory systems were completely normal. His body had compensated by causing him to sweat at an incredibly high rate—about three liters per hour, compared to the roughly one liter per hour for an average human.

Researchers have been looking at the effects of heat on athletic performance for decades, and their results have been consistently surprising. Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person train better in cold temperatures. In fact, heat acclimation may actually be more beneficial than altitude training in eliciting positive physiological adaptations, says Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and a former decathlete at the University of Oregon. “Heat acclimation provides more substantial environmental specific improvements in aerobic performance than altitude acclimation,” he says. And in contrast to the live low, train high philosophy, we more quickly adapt to heat stress than we do to hypoxia. In other words, heat training not only does a better job at increasing V02 max than altitude, but it also makes athletes better at withstanding a wider range of temperatures.

Athletes can adapt to heat in one of two ways. The first is through incremental improvements in tolerance over time—work out in the heat a little bit every day, and eventually your body will dissipate heat more effectively. The second way is through thermotolerance, which is a cellular adaptation to an extreme heat experience, like suffering such severe dehydration after a run that you need an IV. Essentially, if you shock your system, your body will be able to withstand greater temperature stresses later on. But successful heat adaptation is difficult—and clearly dangerous—to achieve outside of controlled settings. Lorenzo explains that performance gains are possible only when athletes elevate their core body temperature, and without careful monitoring, it’s possible to elevate your core temperature to lethal levels.

When performed safely, however, heat training can have extraordinary effects. This phenomena fascinates Chris Minson, a professor of human physiology at the University of Oregon, who studies heat acclimation responses in athletes. According to his research, heat training can expand blood plasma volume, but Minson says there also seem to be inexplicable changes to the heart’s left ventricle, which helps to increase oxygen delivery to the muscles. In addition, he says that athletes who train in warm temperatures generally get better at regulating heat by sweating earlier, as Salazar did, or developing a colder resting body temperature.

A 2011 study by a group of researchers in New Zealand also found that overall volume of blood plasma increased at a greater rate when athletes did not drink water during exercise. While some coaches are carefully experimenting with dehydration, Minson and Lorenzo are not because it adds too much additional stress. However, they do say that this type of training can be beneficial because it produces a higher number of “heat shock” protein cells.

Ahead of Western States this June, ultrarunning coach Jason Koop worked on heat training with Amanda Basham and eventual winner Kaci Leckteig. Koop believes this type of acclimating is a good example of blending an academic concept with real-world training. But, says Koop, “at a certain level, you have to compromise training quality for the heat acclimation. Acclimating to the heat is additional stress [on the body], just like more miles or intervals, so you can’t simply pile it on. Something on the training side has to give.”

One method of heat acclimation that Minson uses with his athletes is to do hard workouts on colder days or earlier in the morning, and then start training in hotter conditions with less intensity. He is also looking into adding heat in ways that wouldn’t require an athlete to train in high temperatures at all—using hot tubs, for instance.

All this being said, not everyone responds to heat at the same rate or with the same physiological gains, which makes it similar to altitude training in that it might make a high-performing age grouper, college athlete, or elite a little better, but it won’t compensate for intelligent, consistent training.

How to Incorporate Heat Acclimation into Your Training Schedule

When acclimating to heat, you’ll be forced to compromise training quality, says Koop. While he understands the benefits of heat acclimation, he still prioritizes smart, solid training. But if you want to incorporate heat into your workouts, here’s how he recommends doing it safely.

1. First, pick a protocol (sauna, hot bath, or exercising in the heat) that minimizes the impact on training, both physically and logistically.

2. Koop most commonly recommends that his athletes use a dry sauna immediately after running. “It doesn’t impact training nearly as much as running in the heat, and the effects are similarly positive,” he says. He often tells his athletes to not drink water during these sessions to enhance the effect. Koop recommends spending 20-to-30-minutes in the sauna, depending on tolerance.

3. Koop says that when he has his athletes exercise in the heat—either naturally or by wearing extra clothing to simulate the experience—it will be on a long, slow day for 60 to 90 minutes. The time completely depends on the athlete’s tolerance and previous experience. But he stresses to not do this on a recovery day, because heat training is an added stress on the body. Koop recommends drinking 30 to 40 ounces of an electrolyte drink per hour during these sessions  And for safety, he advises using low-traffic sidewalks and bike paths—not trails.

4. Despite the benefits of heat training, Koop reminds his athletes that running in the heat is extremely difficult and usually replaces a hard day. “You are substituting one potential gain for another one,” he says. In other words, use it carefully

I’ll make sure Adam reads this.. point 5 should be ‘Never listen to your running colleagues with their bogus advice on hydration levels, trust your instinct!!! ‘… 

Another quick article from Poduim Runner https://www.podiumrunner.com/ by Allie Burdick.

While runners regularly take themselves past their comfort zone in training, everyone seems to whine about how uncomfortable heat makes them. No one has ever improved his or her fitness or racing performance by being comfortable, however; it’s when you’re especially uncomfortable that you start to get a training effect.

Most runners recognize the importance of training in the heat if their goal race is expected to reach temperatures above 75 degrees, which is highly likely if you’re racing within the next three months. The training effect of heat, however, goes beyond acclimating to more of it: Heat creates a training stimulus, like speed, hills, or altitude, that can enhance your fitness and running prowess. Rather than thinking of it as an uncomfortable annoyance, consider it a tool. So, who wants to suffer a little?

Before anyone gets too crazy and collapses from heat exhaustion, we’re not suggesting you push past your limit. Everyone has a different threshold for heat, so please know where your line is before you cross it. Some signs you’ve passed uncomfortable and are approaching heat exhaustion: You’re sweating heavily but your skin feels cold and clammy, even with goosebumps; you feel weak, dizzy or faint; you have a headache or nausea. Any of these symptoms means it is no time to be tough but to back off, stop and get cool. But there’s room to explore the training effect of heat before you get to that stage.

Training Effect

Numerous studies have shown that training in heated conditions, two to three times per week for 20 to 90 minutes, can produce a multitude of beneficial training effects. These include:

• Lower core temperature at the onset of sweating
• Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)
• Decreased heart rate
• Increased oxygen consumption
• Improved exercise economy

The result? You can run faster and/or more efficiently in all temperatures.

Of course I realise some runners may not be able to heat train due to their atrocious weather, this is one of the reasons I left old ‘Blighty over 20 years ago. For those runners back in the Motherland I suggest joining a gym with a sauna or steam room and spend some quality time in there, dreaming of warmer climates… this post is going out to my old mate Zac Jeps currently on the frontline in the NHS, Southampton, saving lives. One day you’ll see sunshine Zac, one day….

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With redemption race number #2  (after the Lighthorse 24 hour Ultra earlier in the year , where I podiumed after not finishing the year before) coming up fast, the Delirious West 200 miler ( https://deliriouswest200miler.com.au/race-information/ ) I decided it was time to get some serious trail time in. To this end I ended up running over 3 hours a day for 5 out of 6 days, a total of nearly 140 kilometres. Sounds pretty good but as Jon put it ‘ that’s day one of Delirious‘ …  that brought it home how hard this race is going to be. Add in my DNF last year at 112km and you have all the ingredients of either a glorious redemption run or a career ending 200 miler disaster, no pressure !

In my defence I was in no fit state to tackle Delirious last year coming off an end of year slump the previous year, brought on by a bad case of Man-flu which had me sidelined for the last 2 months. At the start of the year I lost my mojo completely and only run just over 100k in the 6 weeks leading up to the race. Not ideal preparation. If my favourite barista hadn’t entered , because of my badgering, I probably would have DNS’d but with hindsight what I learnt will stand me in good stead this time around. This DNF’ing and then redemption is becoming a thing , which is fine as long as I keep returning the following year and enjoying the redemption part.

So what have I changed for Delirious 2021. For a start I have a crew, my good friend Gary Devries , who is probably more motivated than me and will not let me fail. Last year I was unsupported and at the first sign of trouble pulled the pin, alone at Mandelay Aid Station. Truth be told my quads had completely seized but this was down to a complete lack of hydration and nutrition throughout the previous 17 hours of running , on a hot day. What was I thinking ? Totally underestimated the support I would need and also carried far too little to keep me going. At 70k my quads were gone and I was lucky to make another 60k or so before I had to stop and scurry off the course and was escorted to Walpole (Thanks Felix)  for the handing over of my SPOT device and an official DNF.

Training wise I have really been on it since I recovered from a Bakers Cyst straight after Delirious in February . Just my luck to get a Bakers Cyst without even running after the race, it just happened , go figure ? Anyhow I have been training constantly since then so have managed to put in the hard yards needed to finish. Add in some good distances over various Ultras throughout the year and I have good ‘time on feet’ experience as well as good weekly and monthly distance totals. With 5 weeks left it’s time to spend as much time as possible on the trail getting my body use to trail running and the additional loading. With trail running there’s no switching off and just putting one foot infront of the other, like in marathons on roads, with a trail every step is different and the terrain varies almost instantly. Another plus from my 5 days of trail running is I didn’t fall over once, which for me is a massive plus as running Delirious I spent more time horizontal than vertical and still remember lying on the trail,  around midnight,  being unable to get up due to seized quads, alone !

As well as actually training for the event, an unusual concept I know, getting a support crew and pacers , I have also joined a gym to work on my weak (some would say ‘girly‘ ) quads. Only started going this week so have probably left it a bit late but better late than never I suppose. At my age I realise that I am a runner firstly and a gym junkie second. At this point in time I have no need for weights on the various bars, the bars themselves are enough ! I ain’t going to win any Mr. Universe titles any time soon that’s for sure. I have read that the older runner needs to run less but also lift heavy weight to maintain their strength. Reading about something and putting it onto practice are tow different things though as I still enjoy running every day and making time for the gym is proving difficult but moving forward I know I need to spend more time there. Luckily Rob and Mike , who are also the wrong side of 50, have also joined so the three of us can go down and look pathetic together.  (and trust me we do look pathetic…)

A good website for the older runner is Mark Sissoon’s Daily Apple ( https://www.marksdailyapple.com/ ) … Mark is a big advocate of less is more when it comes to running and also training is more speed specific, with plenty of exercise and of course a clean diet. That bit always bothers me as the reason I run is so my diet can be a little bit ‘dirty’, not a complete disaster but the odd indulgence.  Anyhow what Mark teaches will only improve your life but you know that of course, it’s the following through and putting his teaching into practice that’s the difficult bit.

Whenever I see these websites advocating a improved diet it always makes me think of my friend Evan Kolbe, a pretty decent runner back in the day, when I questioned his motivation once. Evan is younger than me and still has the opportunity to put down some pretty good times but instead is happy to run with the pack, albeit towards the front. When quizzed on this he responded he just likes his food too much and is not prepared to give up his love of enjoying his food to shave a few minutes off his times or even challenge his previous personal bests. I think of Evan when I look at Mark Sissoon, of course if I follow Mark’s advice I can improve but giving up one of the main reasons I run, i.e. to enjoy my food, isn’t worth the sacrifice at my stage of my running career, as I too move back to the pack to join Evan. As I have always said a good runner gives up so much in their life to become a good runner, their family life will probably suffer, their social life will disappear and old friends become distant friends very quickly. Add diet into the mix and you have a fast runner but , probably, an unhappy one and that’s not the point of running. Maybe I making this too simple and you can enjoy a healthy diet but for me I have a few too many ‘food vices’ to move 100% to the clean side of living, most other things are sacrificed but not my daily Brownes Mocha or the odd biscuit with my cup of tea in the evening, naughty I know. Maybe that’s why Ultra running interests me lately , diet is a all about cramming as much calories into your stomach as possible on a regular basis during the event which can last for days.  Remember an Ultra is really an eating and drinking competition with running between aid stations. Where as with a marathon you worry about the odd gram of weight gain with an ultra diet you judge gains in kilograms, usually more than one. So Ultra’s are a food junkies nirvana !

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