Summer Run Training Tips

The Girl's Got Sole - Summer Run Training Tips

Here in Central Florida, we are well into the extreme heat and humidity of summer training. I’m sure it’s not much better in a number of other states across the country. While we may not have any actual races we are sure of being on the calendar in the coming months due to the pandemic, we are all still hitting the pavement or trails and getting the miles in. After training for 6 marathons and over 40 half marathons here in Orlando over the last 8 years, I thought I’d share what helps me deal with the heat during the hottest time of the year.

1. Run early, before the sun comes up. While a 4am alarm on a Saturday morning may not sound like fun, it’s a good plan. Getting up early and getting as many miles in as possible before the sun comes up really does help. It’s still humid out for the most part, it helps avoid the heat of the sun beating down on you.

2. Cooling towels. These have been a saving grace over the years for me. Towels like Dr. Cool/CoolCore are activated by getting them wet, wringing out the water, and snapping. I put them around my neck and it does help keep me cooler during a run. If I’m out for a longer run, I will get it wet again when I pass a water fountain.

3. BUFF with ice. Another option similar to the cooling towel is putting some ice in a BUFF and using that around your neck. The ice will melt as you do your run and help keep you more comfortable and cooler.

The Girl's Got Sole - Summer Training Tips

Some things that I use during summer training.

4. Stay hydrated. This is pretty much a no-brainier and one we hear about time and time again. But, it’s the simplest thing that even seasoned runners can struggle with. Be sure you are hydrating well all week long, as well as on your run. Stash water along your route if you have the ability, or carry a hydration pack or fuel belt. I have been using an Orange Mud Gear Vest Pro for over a year now and I love it. I can carry plenty of water and not have to worry about running out.

5. Slow your pace. I know, we all love to run faster typically, but the heat is a good reason to slow things down. Our bodies can’t cool themselves as quickly in the heat, making it more dangerous to overdo it. That can cause heat exhaustion, or worse, heat stroke. So, run by effort or feel and don’t rely so much on the pace on your watch. Olympian and Coach Jeff Galloway recommends slowing down your runs in the heat 30 seconds a mile for every 5 degree increase above 60F.

6. sQoosh it. I have been using a sQoosh band for years now. It’s like a sweatband you wear on your hand or wrist. It’s made of absorbent terry cotton and moisture wicking fabric. I wear one on my right hand on every run and use it to wipe the sweat from my face. They also come in some fun designs, so you can get one (or a few) you really like.

7. Choose your head wear wisely. Don’t wear a hat to run in the hot summer months. Instead, wear a visor or headband, as you lose most of your body’s heat through the top of your head. Getting your head wet by pouring water on yourself, and/or getting your visor/headband wet can also really help keep you cooler.

Do you have any other tips that have helped you? Share them in the comments!

Workout Recap W/E: 7/25/20

Whew, it’s been pretty hot here in Florida. The theme of my runs these day is humid as heck! I have been training through the heat for over 8 years now, but it always seems worse to me every summer. It’s like I blank out how hot it was the last year. Ha!
I did a couple of weeks of vlog workout recaps on my YouTube Channel, but wasn’t sure it was getting much attention. If you like my recaps, please let me know if you prefer them in blog format like this, or in a video.

The Gir's Got Sole - Workout Recap

Sunrise during our run in Baldwin Park on Saturday.

Sunday, July 19th – Hit the gym for a bike workout. Got in 9 miles, followed by a 1 minute plank. Legs were a bit sore from Saturday’s 8-miler, so took it a bit easier.

The Girl's Got Sole - Workout Recap, Sunday gym bike

Monday, July 20th – Bike workout at home before work. Did 11.3 miles in just over 53 minutes.

The Girl's Got Sole - Workout Recap, Monday bike workout

Tuesday, July 21st – Tuesday morning run with my group in Baldwin Park. Legs were tight at the start of the run, but thankfully, they loosened up by the end.

The Girl's Got Sole - Workout Recap, Tuesday run

Wednesday, July 22nd – REST DAY.

Thursday, July 23rd – Track Thursday. Did two miles of 800s, with a 200m walk in between each. Warmed up beforehand with a walk lap, then cooled down with another two laps of walking.

The Girl's Got Sole - Thursday Track

Friday, July 24th – REST DAY.

Saturday, July 25th – Long run day. Was planning on doing 6 miles, but pushed to get in 8 instead. Wasn’t sure I would make it, as I felt draggy and hot, but got it down. Was glad I got in the extra 2 miles.

The Girl's Got Sole - Saturday group run

How were your workouts last week? Let me know in the comments.

Zoinks! Register for the Scooby-Doo Run/Walk!

The Girl's Got Sole - Scooby-Doo Run/Walk

Disclaimer: I received an entry to the Scooby-Doo Run to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!

Registration is open for the Scooby-Doo Virtual Run/Walk! Run or walk a 10k or 5k with your four-legged friend (if you’ve got one), and earn some awesome swag! You choose the day and location of your run, and complete your designated distance by October 4, 2020. Grab the whole family, including your pup and do the miles all at once, or break it up however you need to. It’s a perfect fun event for everyone.

The Girl's Got Sole - Scooby-Doo Run

All participants get a lightweight long-sleeved tech tee with a hood, finisher’s medal, and insulated water bottle as well as a personalized bib. Upgrade your race kit to include a Scooby-Doo collar and bandana for your pooch!

Sign up today at! This is going to be a virtual run experience you and your friends won’t want to miss.

Workout Recap W/E: 7/04/20

It’s Sunday, which means a new week! Hope everyone had a nice 4th of July weekend. I had a nice time with some friends at the pool and a BBQ with burgers, tater tots, watermelon and snacks. We did get rained out, but thankfully, we had a little over an hour in the pool and sun before that happened.

I did last week’s workout recap as a Vlog on my YouTube Channel. Check it out. Subscribe to my channel if you want to see more of my future vlogs and other videos.

A Different Kind of July 4th

The Girl's Got Sole - A Different Kind of July 4th

How are you celebrating the 4th of July this year? Many of our traditions are going to look different this year due to the whole Covid-19 virus situation.

The 4th of July usually starts off with a local race. I have run Track Shack’s Watermelon 5k a number of years, and last year, I ran in the 4 on the 4th race in nearby Oakland, Florida. I have always enjoyed wearing my red, white & blue and running 3-4 miles to kick off my Independence Day celebrating.

This year, there are no actual, in-person races happening. Track Shack is offering a virtual Watermelon 5k Run, which I’ve considered signing up for, but have yet to. I love supporting my favorite running store, but I’m not sure I want to run the holiday race virtually. The limited edition medal is definitely awesome, so I may be a last minute sign up.

After my 4th of July run/race, I would spent time with family and friends doing a BBQ and hanging out by the pool. Thankfully, this seems to be the only thing that will remain the same this year. And, you better believe there will be cold watermelon! It’s not a good BBQ on the 4th without watermelon! 🙂

Fireworks tend to close the day, and the virus has made public firework displays non-existent. I could pick up some simple fireworks and sparklers to do with my friends, but I’m not really into doing them myself anymore. There’s just something great about watching a huge fireworks show that I love. Doing your own can be fun, just not the same.

The Girl's Got Sole - A Different Kind of July 4th

Past 4th of July races with running friends.

How about you? What are your July 4th plans this year? Are you doing a virtual 4th run? Doing your own fireworks at home with family and close friends?

BibRavePro Applications Are Open!

The Girl's Got Sole - BibRavePro Applications are Open

Are you interested in joining me in the Bright Orange Brigade? I LOVE being a BibRavePro, and mid-year applications are now open!

I have been a BibRavePro with BibRave for almost 5 years now and it’s a community I love so much. As a BibRavePro, we get to review great running gear, products, fuel and run some amazing races! Not to mention we have the best online running community out there! 🙂

Being a Pro has allowed me to run races like the Mount Dora Half Marathon, Atlanta 10-Miler, and the Hot Chocolate 15k. I have gotten the opportunity to try new products like Aftershokz, BUFF, Orange Mud, and Ultima Replenisher. You can check out reviews I’ve done over the years for right here.

Don’t wait long if you want to apply to be a BibRavePro! Applications close on July 3rd! Good luck!!!

Workout Recap W/E: 6/20/20

It’s definitely summer, that’s for sure! The heat is on here in Central Florida, which makes for some hot and humid runs. The beginning of the summer season runs are always tougher, so I look forward to better acclimating to the heat soon.

The Girl's Got Sole - Workout Recap

After our Saturday morning 6 mile run.


Sunday, June 14th – Gym workout on the bike for 8.2 miles. Followed by upper body strength and a one-minute plank.

The Girl's Got Sole - Sunday bike workout

Monday, June 15th – Bike workout at home before work. Got in 12.5 miles.

The Girl's Got Sole - Monday bike workout at home

Tuesday, June 16th – Tuesday morning run with a few of my runner girls. Was tired, but got in a good 5k.

The Girl's Got Sole - Tuesday morning run

Wednesday, June 17th – REST DAY.

Thursday, June 18th – Thursday track workout. 800s on the track with a half mile walk to warm up, followed by a half mile walk to cool down.

The Girl's Got Sole - Track Thursday run

Friday, June 19th – REST DAY.

Saturday, June 20th – Saturday long run. Great 6-miler with a a couple of my friends in Winter Park.

The Girl's Got Sole - Saturday long run

How were your workouts last week? Let me know in the comments!

Race Recap: Hospital Hill Run 10k Virtual

The Girl's Got Sole - Hospital Hill Run Virtual

Disclaimer: I received an entry into the Hospital Hill Run 10k virtual to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!

On June 13th, I ran the 2020 Hospital Hill Run 10k virtual race. I had originally hoped to run it the weekend prior, but due to a tropical storm, it was a rainy, wet weekend here in Central Florida. I was a bit disappointed, as I am when I have to cancel any run, but was happy I could get out and run this virtual race last weekend.

The Girl's Got Sole - Hospital Hill Run virtual

My running crew for the virtual run.

I set out with three of my runner friends at 5:30am for the 10k. We ran a regular 6 mile route, and pushed ourselves a bit on pace. It was quite humid out, and I remember thinking how much nicer the actual race probably is when it is run in Kansas City. I later looked it up, it’s typically in the 80s, but the humidity is quite lower, only being about 46%. I’d take that any day compared to the heat we get here in Florida! 🙂

The Girl's Got Sole - Hospital Hill Run virtual

This virtual race actually ended up coinciding with our BibRavePro Summit, so I also got to enjoy a scavenger hunt during the run! I enjoyed my run with my friends and we saw lots of other local runners out doing their own long runs. While it wasn’t an actual race, being surrounded by a number of other runners nearby made it as close to the “real” thing as you can get.

As I ran, I heard a few of the area’s peacocks, but only spotted one up in a tree. I do enjoy seeing them on my Saturday morning runs. I’m a bird lover, so I always keep an eye out for the beautiful birds.

The Girl's Got Sole - Hospital Hill Run virtual

Obligatory medal photo after the run. 🙂

I ended up running my 10k in 1:26:41, which was an average pace of 13:52. Pretty good with that time with how hot and humid it was that morning. Nowhere near a PR, but I really never do shoot for that kind of time or pace during a training run. And, while this was a virtual run, I treat the virtual races as training runs. Depending upon the day, I push more or not, just go by how I’m feeling.

The Girl's Got Sole - Hospital Hill Run Virtual

The awesome swag! Love the shirt, so soft!

There’s still time to register for the virtual Hospital Hill Run! If you’re looking for a virtual race, this has a nice medal and a super soft t-shirt. Head over to the race website to sign up today. You have until July 1st to run your miles. Use code BIBRAVE1 for 15% off your registration.

2020 BibRave Pro Summit

The Girl's Got Sole - 2020 BibRave Summit


This weekend was the 2020 BibRave Pro Summit. It was originally scheduled to take place back in March at the Shamrock Marathon Weekend in Virginia, but due to COVID-19, that was canceled. So, thanks to our amazing Team BibRave leaders, they made a virtual summit possible! They set up a fun weekend and sent out some awesome swag to us!

The Girl's Got Sole - 2020 BibRave Summit

Check out the awesome orange swag!!!

We started out the weekend with a virtual BibRavePro run and scavenger hunt. It utilized a new app that allowed us to send each other messages of motivation and encouragement along the way. The run consisted of a scavenger hunt with four items for each BibRavePro to find and photograph. I really enjoyed the fun messages I received on my 6 mile run, as did the friends I was running with.

There were zoom live sessions all the Pros took a part in, with everyone getting the opportunity to see one another in a live stream. We discussed our favorite races, things we loved outside of running, and generally got to know one another better.

The Girl's Got Sole - 2020 BibRave Summit

Saturday morning run fun in my BibRave orange and Knockaround sunglasses!

Another event we were able to take part in was a TikTok video challenge. This was an all new one for me, because while I’ve of course heard of TikTok, I’ve never really had an interest in taking part in doing one. But, after downloading the app and watching some of my fellow Pros do some neat videos, I thought it looked fun. So, I stepped out of my comfort zone and gave it a go. I ended up doing three TikTok videos and while they aren’t great, I’m not so nervous about this social media platform anymore. If you are interested, here is my TikTok profile.

On Sunday, we had the morning free to do another run, or workout and then met up a bit later. We had a great social media zoom meeting which I learned a few things to help me better myself on Instagram and Twitter. There’s so much more to these social apps than a lot of us realize. I can’t wait to try out some more things in the coming weeks and months.

The Girl's Got Sole - 2020 BibRave Summit

Zoom meeting fun times with the crew.

Our Summit then wrapped up with a fun send-off from Team BibRave and awards for a few of the BibRavePros for some great work in the scavenger hunt and TikTok challenge. We also had four Pros celebrating 5 years as a BibRavePro! They were recognized with a Zestie, which is an awesome award for their service. I’m super close to my 5 year status with BibRave (this November), so I can’t wait to get mine at the next summit! 🙂

It was an awesome weekend, which got me excited and more inspired as both a BibRavePro and a blogger. With everything going on during the pandemic, motivation can be hard to find right now, and this virtual summit was something I needed and truly enjoyed. Big thanks to our Team BibRave leadership and Knockaround (our sponsor) for making my weekend extra fun!

The Girl's Got Sole - 2020 BibRave Summit

Some of my fellow BibRavePros

You can check out some photos and such by searching Instagram for the hashtag, #BRPSummit2020. Lots of orange featured! If you’d like to get some BibRave gear of your own, check out the online store.

Workout Recap W/E: 5/30/20

I’m so happy that May has ended! This is the last of the May workouts (less for Sunday of course), and less for the heat and humidity that comes with summer, I’m happy to see it arrive. Really hoping things improve this month in many ways!

The Girl's Got Sole - Workout Recap

With Jennifer after our steamy, hot run on Saturday morning.

Sunday, May 24th – Bike workout at home. The gym was still closed, scheduled to open on Tuesday the 26th, so my exercise bike that I picked up is still getting great use. I got in 12.7 miles.

The Girl's Got Sole - Sunday bike workout

Monday, May 25th – Another bike workout for cross-training. This was Memorial Day, so I was happy to have an easy day without having to work. Did 10.8 miles.

The Girl's Got Sole - Monday bike workout

Tuesday, May 26th – Run in Winter Park with a few of my favorite running friends. Got a bit misted with a light rain, but felt pretty good with how warm it got.

The Girl's Got Sole - Tuesday run

Wednesday, May 27th – REST DAY.

Thursday, May 28th – Track Thursday. Did 2 miles of 800s on the track, and a mile of walking (half a mile to warm up, and half a mile to cool down).

The Girl's Got Sole - Thursday track run

Friday, May 29th – REST DAY.

Saturday, May 30th – Long run day. It was so so warm and humid, but got in 10k. Not the pace I’d like, but I was happy to get out there and run. This was also a virtual 10k for the Active for Christ Instagram community.

The Girl's Got Sole - Saturday run

How were your workouts last week? Let me know in the comments!