What Kind of Psycho Runs a 12-Week 5K Race Series in the Texas Summer Heat?

I’m sure my friends silently ask themselves this question when I tell them about my latest challenge, but I also ask myself it on the car ride down to the Trinity 5000 summer series each week. For twelve weeks, we join to run a 5K every Thursday at 7:30 PM in Trinity Park in Fort Worth, TX.

The Challenge of Running in Texas Heat

To be a runner in Texas takes a willingness to suffer. Even when it's "only" 85 degrees in the early summer morning hours, the humidity makes a run an activity to endure, not enjoy. But we're building mental toughness, right?

I tell myself it will all be worth it on that first cool fall morning when the air is so crisp that my legs feel like they are flying across the asphalt. If I only ran when the weather was ideal, I would hardly get to run at all. Besides, this race series gives me a reason to stay consistent with faster running in the summer; I paid for this, after all.

A Newfound Appreciation for Running

I genuinely love to run, and after almost six months off due to a foot injury and being back at it for about six months before this series started, I've learned to re-appreciate it. Was I taking running for granted, assuming it would always be there? Maybe. So, I've acquainted myself with the mantra: Every run is a gift...even in 90+ degree temps.

12 Lessons Learned in 12 Weeks at the Trinity 5000 Race Series

Week One: Slow Down (in the Beginning)

• Temperature: 91 degrees

• Result: 2nd in age group, 8:41 avg pace

I hadn't raced a 5K since before my foot injury. I started at a pace typical of my pre-injury fitness, which proved unsustainable in the last mile. I had to run/walk the last half mile. Important lesson: Go out slowly, especially in the heat. This week taught me to pace myself better for future races. Going out too fast can sabotage the end when speed is most important.

Week Two: Mindset Matters

• Temperature: 90 degrees

• Result: 2nd in age group, 8:32 avg pace

I paced myself much better and finished faster overall. These hot races are an opportunity to work on mindset, as the last half mile is a suffer-fest. The way I talk to myself when it gets challenging matters. If I catch myself slipping into negative thinking, I remind myself that I am getting stronger just by being out here—physically and mentally.

Week Three: Worrying Wastes Energy

• Temperature: 86 degrees

• Result: 2nd in age group, 8:31 avg pace

I made it a point not to think, worry, or fret about the race during the day leading up to the start line, including checking the weather. It isn’t productive and doesn't change anything. It only wastes energy. It proved to be a good strategy as the weeks went on.

Week Four: Keep Going; You Will Acclimate

• Temperature: 95 degrees

• Result: 1st in age group, 8:35 avg pace

I was first in my age group! Only because the two women ahead of me in my age group were first overall and first master female. So I was the first age 45-49. I ran about the same time as the last three weeks. It was 95 degrees, and I dare not tempt the heat gods and say, "It wasn't that bad," lest they turn up the heat next time. I must be acclimating—another benefit of these races.

Week Five: Try Different Strategies

• Temperature: 95 degrees

• Result: 2nd in age group, 8:43 avg pace

I tried a new strategy to change things up: the first half was slow-ish, then one minute fast, one minute jog, repeat for the second half. It was mentally easier because I was more focused on the next interval than on how much time was left on the course. It was less suffering, but overall slower. I probably wouldn’t do this if it were a race I was trying to perform well, but since this is a series, I had room to play around. It was a fun way to change it up.

Week Six: Race Against Yourself

• Temperature: 91 degrees

• Result: 3rd in age group, 8:30 avg pace

Halfway through the series! There was slightly less suffering, and it was the fastest I've run in the series. I was third in my age group. It's the only medal I hadn't won yet, so I’m happy because now I have at least one of each—first, second, and third. The paces of the top three winners in my age group were three seconds apart! Fourth place was one second behind me. In the race against myself, I won this week!

Week Seven: It's Always OK to Take a Break

My husband had dental surgery, so my day was weird and off-center. I had low energy and didn't feel like I had what it took to run in the heat. I could beat myself up for missing a week or let it go and appreciate the self-care. I was listening to what my body needed, and that was to rest.

Week Eight: Focus on What You Can Control

• Temperature: 93 degrees

• Result: 1st in age group, 8:40 avg pace

The lesson of these last couple of weeks is that age group placement is not a goal to hang your hat on because it’s less about what you do and more about what the runners around you do. I placed first again this week with one of my slower times and third place two weeks ago with my fastest (so far in the series). You can't control the competition, so focus on what you can control: your mindset and your effort; stay positive, trust your ability to perform, and do your best. It’s enough!

Week Nine: Paces Slow in the Summer, but the Work Pays Off in the Fall

• Temperature: 99 degrees

• Result: 2nd in age group, 8:44 avg pace

I adjusted my pace for how I was feeling. It was the hottest so far and also my slowest to date. It’s likely not a coincidence. It’s an essential reminder that heat has a significant impact on performance. Paces will be slower when running in the summer, but it doesn’t mean we are losing fitness. It feels harder because there is an increased oxygen need as our bodies redirect some blood flow from our muscles to our skin to help cool us down. It will all pay off in the fall.

Week Ten: You Can Do Hard Things

• Temperature: 97 degrees

• Result: 2nd in age group, 8:35 avg pace

It was not my fastest overall time, but the last mile was my fastest in this series. I didn’t feel like I was moving any faster, which proves the point: Your ability to maintain a certain pace depends on how your mind perceives the effort. It felt okay due to my experience on this course, improved fitness throughout the summer, my acclimation to the heat, and my improving mindset.

After this week, I wondered if I would miss it when it was over. N'ah. Ha. But I like that I am the kind of person who pays money to do something this uncomfortable every week. I am glad it is twelve weeks—a stretch but not unattainable. When we push ourselves on purpose and do hard things, mentally and physically, it sets us up to have more resilience for the hard stuff we don't plan for.

Week Eleven: On Vacation

• Temperature: 70 degrees; 7:12 am

• Result: 8:18 avg pace

I ran a 5K, listening to my Trinity 5000 run fast playlist on a beach-lined flat course in California's cool temperatures to remind myself that the heat makes me slower. I didn’t mourn missing this week at all! Sorry, not sorry! I pushed myself and was faster overall because the weather was 25 degrees cooler, but not as fast as I expected.

Week Twelve: Gratitude and Growth

• Temperature: 95 degrees

• Result: 2nd in age group, 8:31 avg pace

Thank you to Ricky and Demery Cox and the Cox Running Club for hosting this annual summer event and fostering community among runners for the last 39 years! Yes, for almost as long as I've been alive (okay, I was 11 when they started), a group of Fort Worth runners has been burning up the Trinity Trails on these hot summer evenings. It’s not just a fad, I’d say.

These were the last races in my current age group because when the clock strikes 5-0 in September, I'll move up to race the fast and feisty 50-54s. I'm grateful to close out my 40s with this fun experience under my belt. The sense of accomplishment and community involvement makes it rewarding for runners (and walkers) of all ages and abilities.

Applying These Insights:

For other runners or anyone facing challenging goals, the lessons I learned can be incredibly valuable:

• Be Patient. Understand that progress takes time. Patience is key whether you’re training for a race or working towards any difficult goal.

• Cultivate a Strong Mindset: Your mental approach can be just as important as your physical preparation. Stay positive and focus on your progress, even if it’s slow.

• Stay Consistent: Regular effort leads to growth even in less-than-ideal conditions. Don’t wait for the perfect moment; get out there and do it.

• Focus on What You Can Control: Worrying about things outside your control only drains your energy. Instead, direct your efforts towards what you can influence.

• Embrace the Struggle: Challenges are growth opportunities. Embrace them, and you’ll be better prepared for whatever life throws your way.

Ultimately, this race series wasn’t just about running in the heat—it was about pushing myself, growing stronger, and appreciating every step of the journey. Whether you’re a runner or someone striving to achieve a difficult goal, remember that every challenge is a chance to build resilience and celebrate your progress.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

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