RECREATION

Slow down, drink up during hot weather

Try rowing during National Learn to Row Day.

By Pamela LeBlanc
AMERICAN-STATESMAN STAFF
Monday, May 25, 2009

I felt like I was slogging across the surface of a gigantic cast-iron skillet during a 6:30 p.m. run with my best buddy recently.

Mentally, the hilly 4-miler seemed more like a half marathon, I had to stop and walk twice, and I sweated so much I looked like I'd been sprayed with a garden hose. The six-month inferno known as summer in Austin has definitely arrived. And it's only May!

It's time to adjust our exercise routines. We all know to drink more — the rule of thumb is 16 to 32 ounces of fluid that contains electrolytes per hour of exercise. It's a good idea to change your alarm clock, too. The heat peaks between 3 and 5 p.m., so you're better off running early in the morning or at night.

I checked in with some local experts to get their tips for exercising in the heat.

First? Don't try to set any land-speed records.

"Go slower — get rid of the watch until you adapt to the heat," says Ruth England of Rogue Equipment.

Gilbert Tuhabonye of Gilbert's Gazelles running program concurs, recommending a pace of 1 to 2 minutes slower per mile.

Reduce your normal distance for a while, too. "Remember, it takes two weeks to get used to the heat and humidity," Tuhabonye says.

I feel better about my stuck-in-a-puddle-of-melted-marshmallows pace already.

It's not just about the temperature, it's about the humidity. It's harder for the body to cool itself through sweat when the air is moist. That's why England suggests soaking a bandana in icy water and tying it around your neck while you run. Another idea? "Ice cubes in the jog bra," she says.

Andrea Fisher, triathlete and co-owner of Hill Country Running Company, prefers to stash ice in her hat. "Just throw some in, slap it on, and you have an instant cool-down cap. I love this trick when I go through aid stations during summer races," she says.

Look for cool places to run, too. Running on the Barton Creek greenbelt, or any covered trail, is cooler then the open road. "I do a lot of my long summer running along shady trails, since it can be about 10 to 20 degrees cooler then running in the sun," Fisher says. "Plus, it's so much fun to venture out into the woods and discover new routes you have never been on."

Just remember to carry water with you, because most trails don't have water fountains and the body can easily overheat 10 minutes into a hot run without enough liquids.

If the heat is just too much, try running on an indoor treadmill or mixing in a little aqua jogging with your regular running.

"Water running is a great way to unload the impact of land running, strengthen your hip flexors and stay cool while still being outside," Fisher says. "Plus it's a great option for runners who are recovering from nagging injuries."

Bob Wischnia at RunTex says to allow an extra rest day every week (swim or bike instead!) when it's hot out. If you're still doing speed work, give yourself a longer rest interval than normal and don't push yourself as hard. Try running on the recently planted grass fields at Zilker Park instead of a hot track or road, too.

As for clothing? Wear as little as possible — without being obscene, of course. "Any clothing you wear will trap a layer of air next to your body, which quickly heats up to your body's temperature and prevents heat loss. \u2026 Wear the lightest technical fabrics you can," Wischnia says.

He even freezes a soaked cap the night before he runs.

"It helps to keep me cool — a little," Wischnia says. "Actually, nothing really works. You're just trying to survive."

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Always wondered what it would be like to row on Lady Bird Lake in one of those narrow, graceful-looking boats? You'll get a chance to test the waters from 10 a.m. to 4 p.m. June 6 during National Learn to Row Day 2009.

The nonprofit Austin Rowing Club will offer tours of its facilities next to the Four Seasons Hotel, on-land training in a rowing machine, and a quick row in an eight-person boat. It's all free.

The club also provides monthly introductory classes for anyone who wants to try the sport. For more information go to www.austinrowing.org.

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The Texas Parks and Wildlife Department has canceled its annual Expo for the next two years because of difficulty finding sponsors and increased costs to put on the two-day event. Instead, the agency will focus on expanding outreach efforts statewide through partnerships with other organizations.

The Texas Parks and Wildlife Expo had been free to the public since it started in 1992. It typically drew more than 35,000 visitors to department headquarters in Austin to try activities such as fishing, shooting, birding, photography, camping, climbing and mountain biking.

This year's Expo was originally scheduled for Oct. 3-4. Organizers will re-evaluate the future of the event in August 2010.

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Third time's a charm, right? A fiesta to introduce the public to all the great camping, hiking and mountain biking opportunities at Big Bend Ranch State Park in West Texas has been rescheduled for Nov. 14.

I went to the park, located just west of Big Bend National Park, about a year and a half ago to check out some of the new campsites. They were gorgeous! We camped on a mesa miles away from any other campers. I woke up and spotted a big fuzzy tarantula taking a morning stroll just outside my tent flaps.

It's an amazing, history-packed place. If you like solitude, you've got to check it out.

The fiesta was originally scheduled for last fall, but was canceled because of flooding. It was rescheduled for May, but was postponed because of public health concerns about swine flu.

The November event will feature a free barbecue lunch, free park entry and a variety of free tours and activities for the public.

Pray the locusts stay away ...

pleblanc@statesman.com; 445-3994