As I shared in the final chapter of my book on run training, virtually every run I’ve ever done has had a positive element to it, and that’s far from lying to myself. It’s the truth. I don’t have negative experiences when I run. When you finish a run in 90-degree temps with high humidity and every square inch of you is drenched in sweat, you better believe a run like that gets a “WOOHOO!” <CLAP> at the end of it. SUCCESS!
Moreover, make sure you are proactively adjusting your workouts to account for the summer weather. Proactively adjusting means “sit down before you fall down” and prevents negative self-talk from entering the picture and then having to pick yourself up mentally post-workout. Some runners don’t adjust by their own volition; rather, they run slower and slower as the workout goes on because their body is slowly shutting down. One of my favorite coaching expressions is: "Foresight is a more powerful tool than hindsight."
With more heat and humidity coming our way, be sure you are still fine-tuning your mental skills to stay optimistic and confident. Here is what one of my runners wrote to me regarding his recent weekend long run: "Long run went great. Went out with the [running store] weekend group and did the first half with a few folks, second half on my own with headphones. You would have been very proud of my pacing decisions if you saw me and others at the end of the run. Despite the heat, I finished with a big smile on my face, only to meet up with a bunch of others in the parking lot complaining about how their runs were terrible. I found myself repeating your advice, that it's all about perceived exertion and managed expectations in the heat!”
Anyone can fool him/herself at the beginning of a workout in hot/humid conditions, but the cumulative effects don’t take very long to reveal themselves and spike your heart rate too high, too soon. Remember that summer running is about perceived exertion/ intensity, and not pace. For instance, the average runner doing a tempo workout on the track might have to adjust the pace by as much as 30-40 seconds per mile! If you’re a data-driven runner, then that workout has the ability to “suck” in your mind because the numbers are your focal point. We don’t want that. We want a superb feeling of accomplishment when we’re done. Perhaps solidified by a handclap as you cross the finish line on that final rep (or arriving back at your front doorstep).
Yes, I know, it feels weird for your legs to move at a pace much slower than you’re used to, but “train smarter, not harder” is one of our mantras. Remind yourself that you hit other process goals that day, and again, you’ll be likely to honestly believe the positivity that you throw at yourself.