Earlier this week, the MIAA Board of Directors met and, acting on the recommendation of the MIAA COVID-19 Task Force, voted to move the start of fall sports back to September 14th. This is three weeks past the originally planned start date of August 24th. As the start of school approaches we'll likely get further clarification from the MIAA on how the fall season will proceed. Some items that are worth noting in light of the MIAA's decision:
- While we won't meet until September 14th, remember that I've planned out the entire season including what would have been the first three weeks, and this plan can be seen in the form of a color coded spreadsheet that's in the "Useful Links" sidebar to the right.
- My plan is to send out weekly training plans for the three weeks during which we would have met in person prior to the start date being moved back. These plans will be published in this blog and can serve as a reference. Consider these plans a suggestion rather than a mandate, as things might be unsettled to say the least, but do what you can. Similar to the summer training you're hopefully doing right now you can continue to train on your own during these three weeks.
- With the decision to move the start of the season back, the meet director of the Clipper Relays has confirmed that this event will be canceled for 2020, which is of course a shame. In addition to being a valuable early season fitness check, Maudslay Park (the site of the meet) is a nice place to visit and this event serves as the key fundraiser for Newburyport's cross country program.
- The MIAA COVID-19 Task Force has a web page which includes a sidebar ("Task Force Survey Results") containing results of a survey about fall sports. Various stakeholders including superintendents, principals, athletic directors and coaches were asked to take this survey. Coach Pesaturo and I both took the survey. You might find the results to be of interest.
- The The National Federation of State High School Associations (NFHS) has published considerations for opening up each of the fall sports. Here are their considerations for cross country. Know that we're looking into implementing some of these considerations but nothing is written in stone as of yet.
Part 2: Training in the Heat
While the temperature and humidity have been high previously this summer, the next few days promise to be the hottest and most humid of the season. With that in mind, here are some recommendations (taken from this link) that might be of assistance, plus some bonus pieces of advice from me:
- If at all possible, run at the coolest time of day, which is usually just before sunrise.
- If at all possible, avoid running during the mid to late afternoon which is usually the hottest time.
- Plan shady routes and/or routes with water fountains.
- Wear loose fitting, light-colored, tech clothing (i.e. not cotton) that wicks away sweat and dries quickly.
- Consume adequate amounts of water and/or sports drink. "Adequate" in this case would be 4-6 ounces just before starting out, another 4-6 ounces for every 20-25 minutes or so of exercise, and 12+ ounces upon finishing. The longer the run, the more you'll want to drink afterward.
- Use sunscreen. Among the many reasons to avoid getting sunburned is that injured skin loses its ability to sweat, making cooling less efficient.
- Examine any medications you may be taking because some can increase your sensitivity to heat.
- Slow your run pace down to adjust for heat and humidity. For long runs or timed repeats, it may be necessary to shorten or even eliminate the time spent running at higher intensity and simply take it easy.
- Run by feel or perceived exertion level rather than pace. If a run feels hard, it is hard regardless of actual pace.
- It's fine to use the treadmill for some runs when the weather is really bad. In fact assuming you have access it's fine to use a treadmill whenever you like.
• There are ways to carry water such that you can hydrate at your convenience and not rely on water fountains which might not be turned on at this time anyway due to COVID-19 concerns. Most convenient (in my opinion) would be a water bottle with a hand strap. If you prefer to go hands free there are also water bottle belts or even hydration packs which hold more fluid and are worn like a backpack.
• Finally, I would also add that cross training, especially aquajogging, is a good way to stay cool. Combining running with other forms of exercise, especially aquajogging, will allow you to get in more time training without overheating. Cross training isn't just for runners who are injured.
