The 20K and half marathon are my favorite events. The distances are quite challenging and generally the entrants are serious runners. These races are not for the casual weekend runner who does not have an adequate mileage base; they require a sustained training approach. For those training for the fall marathon, such a race can be a substitute for the weekly long run, could be used as a marathon pace workout, or if raced all out, a benchmark of your fitness level that can help assess your fall marathon goal pace. There are at least two such races in the DC area this summer--the Leesburg 20K with a great post-race party, and the low-key River Rumble Half Marathon put on by the Montgomery County Road Runners Club.

Before entering one of these races, your training program should, at a minimum, incorporate the following ingredients: a long run, a mileage base of 20 to 25 miles per week, and anaerobic threshold speed work. There is a danger that faces runners who want to race these events--unlike a fall or spring 20K, these races sometimes are run under brutal conditions with high heat and/or humidity. As a cautionary note, for those doing the shorter 10K race in Leesburg, the danger of overheating may even be greater as the temptation will be to go out at a much faster pace.

The following are some strategies that might help you complete one of these events safely.

A Realistic Pace is Absolutely Necessary

First, you must be realistic about your pace and accept the fact that your average pace per mile will be slower than it would be on a cool, low humidity morning. Expect to run 10 to 20 seconds per mile slower--the higher the heat or humidity, the slower your time will be. This means that you need to slow down at the beginning and maintain an even pace. If you go out too fast, you will not be able to eliminate the heat from your body fast enough and your core temperature will increase. Pete Pfitzinger's column in the July-August 2006 edition of Running Times magazine describes in detail what can happen. Instead of racing all out, many runners use these races as controlled training runs either as a substitute for their weekly long run or as an opportunity to do a marathon pace workout. But in extremely high heat and humidity, even a marathon pace workout could result in potential overheating. Use of a heart monitor can help let you know early if you are starting to overheat. In sum, BE EXTREMELY CAUTIOUS.

Proper Hydration is Key

While you cannot control the weather, you can control how hydrated you are. In days leading up to the race, keep hydrated. The indicator of being properly hydrated is lightly colored urine. Try to avoid alcohol the night before the race since it is a diuretic. Also, cut back or eliminate caffeine the morning of the race since caffeine is also a diuretic. If you are like me, I usually have two cups of coffee in the morning. On race day, I try to cut back with a cup that is half decaf. Two hours before the race, drink a couple of cups of water. The reason for the two hours is to give your body a chance to eliminate it before the race. Consuming too much water in the last two hours can result in the need to urinate during the race as well as having the feeling of water sloshing in your stomach. However, if it is really hot and/or humid, it is better to be safe than sorry and make an extra pit stop than to risk overheating.

During the race, try to take in a cup of water or sports drink every 15 minutes. The sports drink is preferable because it contains electrolytes and reduces the possibility of hyponatremia. If necessary, carry the sports drink or water with you. After the race, slowly hydrate until you are back to your pre-race body weight.

Dress Sensibly

Wear a light colored singlet and shorts. Avoid wearing cotton T-shirts and by all means stay away from running tights. Even if overcast, put on sunscreen to avoid sunburn. Wearing a lightweight hat that breathes can also help protect you from the sun. Chafing can cause all sorts of irritations in various discrete parts of the body too graphic to discuss in this article so you may want to consider using Vaseline, body glide, nip guards, etc.

Summer races can be a lot of fun, especially the post race party at races like the Leesburg 20K, because the weather is great. Just take a few precautions and you will have a blast.

Coach Kirt West is a private coach for motivated adult runners and a regular columnist for the Washington Running Report. Questions can be sent to him at kirtwest@comcast.net.