Hi, this is Debbie Boyle's coach at Mojo for Running, and this is podcast number 14.

Maintaining your running regimen even in the hot summer months.

It's hot out there. Have you noticed? Of course you have.

In many, if not most parts of the country, the summer is not a big race season.

That's mainly because, of course, it's so hot.

It's hotter here in Florida than most places.

But my friends from other states remind me that it gets plenty hot up north as well.

And we all know the heat takes a huge toll on runners. We manage to get the

miles in, usually starting at sunrise or when we have many miles to do, an hour or so before

sunup. Hopefully, you're using the summer season to build your mileage base. Of course, some people

will say, how can I build my base in

this heat? Actually, a lot of people might say that. I ran into a lady the other day who said,

when I asked her, how is you're running going, she said, I just can't do it during the summer. It's

just too hot. That's such a shame. It's not easy.

But then you didn't become a runner because you thought it would be easy, right?

And when you're building your base, most of your miles, almost all of your miles, are or should be slow and easy.

So in that sense, this is the ideal time of the year to increase your

endurance by building your base. In the fall, when it cools off, there will be plenty of time

for faster miles. And if you've built your base appropriately, it's more likely you'll be

able to do faster miles. Another option is simple. Shade. Find a trail

with the shady section and do repeats on that section. I did that the other day. I was tied up in

the early morning so I didn't get out to do my morning run until 10.15. I found a nicely shaded quarter mile section of the trail

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