Summer Running in Austin: Part 2

I think I'm getting the hang of this summer running thing...

Previously, I wrote a post about the difficulties of running during the intense, long Texas summers.  And while the heat has not abated, I am am impressed by the adaptability of the human body because my runs seem to be getting better and logging miles in the heat seems to be getting a little easier.  Good thing too, because I have at least another 6 weeks of pretty high temps.

Walnut Creek, Austin, TX

This weekend, I had two great runs.  On Saturday morning, I took Ike to Walnut Creek in North Austin for a 72 minute trail run.  We both love running in that park; Ike because he can be off the leash and explore (he once flushed a massive, male deer), me because there is over 11 miles of trail network that twists and turns and covers all kinds of terrain, so it is pretty hard to get bored.  I started out at a relaxed and comfortable pace, tackling the steep uphills and screaming downhills with grace.  Around 50 minutes, I was still feeling good and conscientiously picked up the pace, finishing sweaty but strong.  I was pleased that I felt no soreness and hardly any fatigue in my legs.  I know the same distance on road would have a very different result, got to love those trails!

For the rest of the morning, Ike came over to my house for a play date with Bailey.  Unfortunately for Ike, she is full of energy and had had no exercise yet that morning.  The result was an unrelenting desire to play, which manifested itself as jumping on Ike and following him wherever he went.  Poor Ike!

Yesterday, I had a 12 mile long run on my schedule.  Instead of getting up bright at early at 6am, I snoozed my alarm and slept until 9am.  The lack of sleep throughout the week had caught up with me.  I was pretty bummed about not getting the run in, and set my mind to getting it done in the evening, something I have really never done with a long run, and especially not in the middle of the summer, when temperatures in Austin can persist above 95F well beyond 10pm.  Well, I ate a late lunch and made sure to drink plenty of fluids.  At 7:45pm, I headed out the door, 20 oz of water in my hydration pack and prepared for my first ever evening long run. Fortunately for me, late afternoon cloud cover had kept the temperature below 100F.

I started sweating about 5 minutes into the run and was pretty well covered 20 minutes in.  I ran west, under the MoPac expressway, and continued on a hilly course through the affluent neighborhoods surrounding Tarrytown and Mount Bonnell.  I watched a beautiful sunset, and 45 minutes in found myself running in the dark.  I was careful to watch for cars and stay out of their way.  Otherwise, I really enjoyed running in the dark, which was quiet and tranquil.  I had plenty of material on my iPod and tackled hill after hill with gusto.  Before I knew it, I was crossing back under MoPac with only 2 miles left on the run.  At this point I was pretty thirsty and finished off my water, and while I was tired, I never felt extremely fatigued and was able to hold a strong pace all the way through.  I finished 12.38 miles in 1:46:41, giving me an average pace in the 8:30s.  Considering all the obstacles: summer heat, long distance, dehydration, night time running, hills, I was very pleased.  Of course lots of cold water and a cold shower helped too.

So what is the take away point?  Pushing through uncomfortable conditions, be it hot or cold weather, will eventually pay off.  The human body is an amazing machine and can adapt to a lot of conditions.  Eventually, the rewards will come, and in this case, it was two great weekend runs.  Hoping the momentum will carry me through the rest of the week!

Bailey: The New Kid on the Block

I haven't previously mentioned this, but I spend a lot of time volunteering with dogs at my local shelter, the Town Lake Animal Center.  This shelter is currently the largest No Kill shelter in the country, striving to maintain a 90% live outcome rate for dogs and cats.  I work with the dogs, taking them for trail walks, play and potty breaks, and working with customers interested in adopting them.  I find it to be a very rewarding use of my time, especially because I love dogs.

This past week, with extreme heat in Texas (over 50 days above 100F) and overcrowding, the shelter found itself dangerously above capacity.  Boyfriend and I decided to foster a dog and bring her home, out of the heat.  Her name is Bailey and she is a 10 month old female, 40lb Plott hound mix.  She is very energetic, playful and affectionate and has been doing wonderfully with us at home!  She doesn't bark or chew on things and seems to be housebroken.  She already knows 'sit' and 'shake'.  She is also very friendly with other dogs and really enjoyed meeting (and pestering) Ike.

Last week, I took Bailey for a few, short runs.  At the end of my run, I took her for a 1.75 mile loop nearby our house.  She was a little distracted by noises and passerbys, which made it difficult to run at an even pace, but overall, she did really well!  The pace was slower than I'd like, but I expect that will improve with practice.  I used a yuppie puppy harness, which makes controlling her very easy.  Her biggest joy came from a few squirrel sightings, which caused her to go nuts!  She was trying her hardest to get after those poor squirrels and could not be distracted even when we were a 100 yards away.

Bailey had her spay surgery yesterday, so she is not allowed to run with me for the next week, only walks allowed.  I will definitely miss taking her out for a jog, but we will go for walks instead and the week will pass quickly enough.

For any animal lovers out there, please consider adopting from a shelter or rescue group, in the process you will save a life!  Of course, you can always foster or volunteer, which is another great way to help.

Pingyao: A trip to Old World China

A view of countryside from the train

As I mentioned in a previous post, I visited China for three weeks in May 2011. The trip came about because I attended a conference in Shanghai, but it was a good opportunity to do some traveling in another, very different part of the world.  I was fortunate that my parents, very seasoned travelers, were interested in accompanying me.   In this past post, I talk about the experience of running in China.  As time permits, I would like to catalogue some of the sights and adventures (apart from running) from that trip.  If you find yourself traveling to China, and are interested in more information, please don't hesitate to contact me!

The old city wall (6km)
surrounds Pingyao

We took an overnight train from bustling Beijing and traveled 12 hours to arrive around 5am in the sleepy city of Pingyao.  The Chinese travel predominantly by train, therefore there are many different types and speeds of trains.  We had a K train, which is the slowest and oldest of the "high speed" overnight trains.  We booked a first class sleeping compartment, which was not luxurious but adequate and comfortable.  However, many of the men in our car insisted on chain smoking throughout the night and would not close the car doors.  The smell of smoke filled the cabin and made breathing and sleeping somewhat challenging.  Furthermore, the toilets were beyond disgusting so we minimized use as much as possible.  Because Pingyao is so small, traveling by train is the only option.

A courtyard of our guesthouse

The overnight trip was well worth the effort, because Pingyao was the most interesting and pretty city we visited.  It was the financial capital of the empire during both the Ming and Qing dynasties and the old city layout has been preserved since that time period.  As China modernized, the government bulldozed a significant amount of cultural relics and old cities.  Pingyao is one of the very few that did not fall to this fate, and because of its more than 4,000 well preserved homes and old wall surrounding the city, it is a UNESCO world cultural heritage site.

Bikes and rickshaws rule
the road here

During the Ming and Qing dynasties, Pingyao became extremely wealthy and was the closest location of banks to the seat of the empire, in Beijing (then Peking).  Anyone interested in acquiring a loan would have to travel to Pingyao to meet with the bankers.  This stimulated other businesses, such as guesthouses and restaurants.  You can visit the original banks and stay in the guesthouses, all located within the old city wall.  This part of the city does not allow cars, and the predominant form of transportation is bikes.

Intricate gargolyes and lattice work
grace the preserved homes

We stayed two days and one night in the heart of Pingyao.  Our guesthouse was beautiful and had many courtyards and a very pretty, traditional room.  We were fortunate to have modern plumbing and hot water, because in this part of China, both are rarities.  In fact, many of the homes here sport a miniature water tank on the roof.  Most people cook with coal here, and the smell is omnipresent.  Also, the air is filled with particulates, which did give me some allergy problems, especially after 4 days in heavily polluted Beijing.  If I could do it over again, I would have packed some nasal spray and Sudafed.

We spent the days biking around the old town.  There were a few temples and museums to visit, and I walked atop the entire 6km of the old wall, which gave me great views of the city and homes.  We found the local food delicious and interesting, with lots of mushrooms, potatoes, noodles (potato and oat!) and spices.  Preserved beef is common to the cuisine there, but being vegan, I passed on that.  I did try some very interesting Sea hawkthorn juice, which was both sweet and tart and the color of mango juice.  We also visited shops.  Local goods include lacquered boxes and handmade shoes. I didn't indulge in either, but did buy a hand-carved wooden fruit basket and some candies.  My mother bought some very good jasmine tea.

Biking along the old city wall

Because most of China is very densely populated, the other cities we visited were bustling and crowded.  By contrast, Pingyao was tiny (only 490,000 people compared to the 24 million in Shanghai).  The architecture was also very beautiful and I would say it was definitely a highlight of the trip!

My First Hydration System - Nathan Speed 2

While I maintain a strong belief that running unencumbered (sans GPS, music, hydration packs and other gadgets) has its place and pleasure in the running world, I am very pleased to be the owner and frequent user of a new Nathan Speed 2 hydration pack.  The oppressive heat of a Texas summer necessitated some change, especially if I am to build up long runs beyond 1 hour in duration.  I have used the Nathan Speed 2 on many runs since acquiring it, and I have definitely noticed that drinking water in moderation has made the experience much more pleasant.  Here is my review of the product, for all this one runner's opinion is worth.

The Good
The hydration pack is relatively lightweight, even with 20oz of water and contours to the hips very comfortably.  I was very impressed that there was no bouncing of the bottles.  I really didn't want a handheld bottle because of the sloshing and am happy I chose a waist pack instead.  It did take a few tries for me to get the belt on the right spot of my hips, but once there, it was a smooth and comfortable ride.  I find that low on the hips works best and with a 28inch waist and 32inch measurement around the hips, I went for the medium.  I could have gotten away with the small, but many reviewers online said the product ran small.  I would disagree and say the product runs true.

The plastic bottles are easy to open with the mouth.  They can also be washed in the dishwasher (top rack), which is a big plus.  The cloth waistband dries quickly and has no irritating seams.  The color schemes are nice, although I did chose basic grey.  The pockets built into the waist band are awesome, and I intend to get a lot of use out of them on long training runs.

The Bad
The bottle tops are difficult to close with the mouth and I am always afraid they are not completely closed.  Reaching behind with my left hand feels a little awkward, and I did drop a bottle once, which rolled into a flood drain, leading me to stop my run and crouch in the gutter to retrieve it.  I expect the reach around motion to become more comfortable with time.  Also, the bottles make considerable contact with my sides.  Initially, it is uncomfortable having the ice cold bottles against my skin.  A short way into my run, I notice that the water is lukewarm (heat transport by conduction at work!).  This is a minor problem very much outweighed by the benefits of hydration, but worth noting nonetheless.

While I would prefer to run without the added weight of a pack, I am going to be sticking with it for any runs in the hour plus range, at least until the temps drop back down.  I was able to get the Nathan Speed 2 on Amazon.com for $28 and free shipping.  I think it is a pretty good deal and this is one piece of gear that is going to be getting a lot of use from me!  And while this purist is now a convert, I think that in cooler weather I won't be using it as often, and probably only on runs over 2 hours.

Summer Running in Austin: Part 1

It's that time of year again in Austin, TX.  Day time highs above 100F (yes, that is hotter than body temperature...), overnight lows between 73 and 78F and temperatures hovering in the 90s long after 10pm.  While morning temps in the mid 70s may not seem terrible, the humidity averages 90% at that time of day.  In summary, Austin summer weather is nothing short of unbearable for outdoor running.

Despite that, I try to make the best of it, getting up bright and early to run in the "cooler" morning temps.  My paces are slower and I feel like I'm running through a wall of humidity.  The sweating starts almost immediately and somewhere between 10 and 12 minutes in, my body is literally coated in sweat.  In my desperate attempts to keep myself cool, I am wearing very little clothing and have nothing with which to wipe sweat from my eyes, ears, forehead, shoulders etc etc.  I let it pool all over me and just go with it.  Lawn sprinklers are a welcome sight and offer a brief moment of reprieve.  When I finish, all the sweating leaves my core body temperature dangerously high, which can be alleviated pretty efficiently with a 10 minutes cold shower.  I follow this up with massive quantities of cold water, and it usually takes me the entire day to properly rehydrate.

Thirst on the run has been a major issue lately.  I have been trying to do longer runs in the range of 10 miles.  In cooler weather, I can easily run 16 miles without any water, but the summer heat has made that impossible.  I finish 7 mile runs totally parched and can recognize that the lack of water on the run is impacting my performance.  I finally caved in and got a hydration pack (actually boyfriend bought it for me as a birthday present!).  I got the Nathan 2-speed waist pack.  As a minimalist runner who hates taking "stuff" with them, the idea of a handheld was not appealing and the Nathan waist packs are not supposed to bounce.  I am hoping these extra 20oz can help me build up to the 14 mile range through the summer months.

On Sunday, I made the fatal mistake of sleeping in.  Sadly, I was very tired and had also gotten up early on Saturday morning to run.  I silenced my alarm and didn't get up until after 9:30pm, far too late to brave the morning heat.  This left me no choice but to run in the evening.  As previously described, evening temps stay in the 90F range up until about 10pm, so I decided that I would make the best of it and run at 8pm, a half hour before the sun went down.  I am babysitting my friend's dog Ike, who loves to run, so I took him along.  Ike is an incredible runner and has a lot of endurance, so I was surprised when both of us were lagging about 45 minutes into the hour run.  At our last intersection, Ike even lay down on the ground, something I never see him do, indicating he was hot, exhausted and running on empty.  We slogged through the last 5 minutes and celebrated with  frosty glasses of water.  The worst part was that, even though I had my new hydration pack, I elected NOT TO BRING IT WITH ME!  A 7 mile run is a standard distance for me, and I convinced myself I wouldn't need it and should wait to use the pack for longer runs.  A mere 3.5 miles into the run, I desperately regretted my decision.

So what have I learned with all these hot weather running?
1) The weather isn't going to get better for awhile.  Don't wait for ideal conditions, just motivate yourself and go out and do it
2) Running in the morning is almost always better than the evening.  Unless there is a massive rain storm and you happen to synchronize your run with the rain
3) Hydration makes a big difference.  Drink drink drink leading up to the run
4) Even dogs hate hot weather running.

When I finally use my new hydration pack, I will write a review with my thoughts about it.  In the meantime, stay cool and run long!

Summer Swimming

One of the (few) perks of being a graduate student is free access to the amazing athletic facilities of the University of Texas, including their natatorium which has both an indoor pool and outdoor pool.  The outdoor pool is open year round, and heated in the winter.  I have found that I really enjoy lap swimming outside.  There is a lot less noise, and chemical odors compared to an indoor facility, and I can enjoy the sunshine.  While it is definitely hot this time of year, water circulators keep the pool temperature low enough that it feels refreshing.  The pool is quite large, with at least 10 lanes of 25m in length.  It is also pretty popular.  On Monday evening, every lane was full with at least two people and there were a few people waiting for a place.  I have noticed that on the weekend afternoons, there is a lot less demand and I can usually get a lane to myself.

I read enough books, magazines, and blogs and heard enough running related interviews and podcasts to know that runners benefit from cross-training.  In fact, I think we all know that.  But in practice, with limited time and energy, it can be hard mentally and physically to work cross training into an exercise schedule.  But after nearly 13 years of regular running, I've decided to commit to a regular, albeit low level of swimming to diversify my workouts.

An Austin summer is an optimal time to increase cross training and decrease running.  The heat and humidity (100F and 90% are normal and regular from May-Sept) make running both a hydration challenge and less enjoyable.  I either run first thing in the morning (finishing before 8am) or need to wait until after 8:30pm.  While I am training for a half-marathon in October, I have cut back my running to five days a week with one long run on the weekends.  I think five days a will still provide enough consistency to build a solid running base and then provide race-specific training.

On the two non-running days, I am trying to phase in lap swimming workouts.  For the past three weeks, I have swam once a week and this will be my first week with two pool workouts.  I started off with 2000m in one workout and have worked up to 2500m.  2500m takes me about 50 min, so ideally I would like to add another 500m for an hour total swim.  I like to vary the workouts as much as possible, and incorporate warm-up laps, backstroke, breaststroke, kicking, pulling and sprints.  I usually swim 500m sets, and then take a 2 minute break to drink water before starting again.


Hopefully I can expand the swim workouts to twice a week and maintain this pattern.  If so, I think I will start to notice the benefits with my running.

A (nearly) naked cyclist

I few days ago, I was enjoying what for all intensive purposes was an average run.  It was hot and humid (just like it always is these days in Austin), I was sweating a lot, listening to a running podcast on my iPod and was cruising along near the Shoal Creek trail.  My boyfriend and I had just parted ways; I wanted to extend my run so he took our favorite running partner Ike back with him.  There weren't a lot of people out and it was that time of day just between daylight and dusk.  Just then, practically out of nowhere, a mythical Austin figure appeared on the road heading right towards me bearing it all...the (nearly) naked Cyclist!

Austin, TX has a saying; Keep Austin Weird.  It's plastered on bumper stickers, t-shirts and hats and a significant portion of the populous embraces this saying wholeheartedly.  I guess that when you are a liberal, artsy, music city smack dab in the middle of a fairly conservative state, it's hard not to earn a reputation of being weird.  This alternative attitude makes Austin a pretty progressive, interesting place to live.  Bumping into the (nearly) naked Cyclist always reminds me just how unique this city is.

The (nearly) naked cyclist in his typical attire in

downtown Austin, TX

This is the third time I've seen this guy.  He rides his bike all around Austin, though I have only encountered him in the Hyde Park area.  He wears nothing except an olive green thong and sometimes a hat.  No shirt, no pants, no shoes.  He unabashedly rides his bike through the streets, and when I pass him, I cannot help but stare.  It is very weird, even by Austin standards, and I just cannot look away.

I guess these are the things that keep our runs interesting and make for good stories.  I cannot take credit for this excellent picture capturing the (nearly) naked Cyclist.  Check out more excellent Austin photos here.