By now we have the weather forecast memorized: hazy, hot and humid.

It might be uncomfortable, but if you want to race through the summer, you've got to learn to deal with these triple threats.

The horizon shimmering with blue-white haze isn't a mirage — it's the visible evidence of ozone, the sun's catalytic effect on pollutants in the air.Those sensitive to ozone can experience asthma symptoms, but anyone can suffer the effects of ozone exposure, including temporarily and permanently decreased lung function, increased lung cancer, increased risk of a heart attack and migraine headaches.Studies in Israel reported 4 percent increases of carbon monoxide in the blood of residents exposed to smoggy urban air. And it takes more than eight hours for levels to return to normal after a one-hour exposure to bad air.Runners may suffer the effects of ozone and particulate pollution even more than the general population because we inhale deeper and more often and breathe through our mouths.To avoid the damage from summer's haze, runners should exercise indoors, if possible, on Ozone Action Days. Run in rural areas and parks away from city traffic. And run in the morning before the sun begins to cook that toxic stew in the air.

According to the National Weather Service, heat kills more people annually than all other weather conditions combined. We don't need a thermometer to tell us that heat takes a toll on our running as well. Performance suffers as the temperature rises above 69 degrees —- and the longer the run, the slower we get.In hot weather, runners' bodies simply can't get rid of the excess heat exercise generates. Performance suffers because blood that normally carries oxygen to the muscles is diverted to the skin for heat dissipation. The heart pumps harder to circulate blood, which might thicken if we're dehydrated.The best way to run successfully in the heat is to ease into it. It takes at least two weeks to acclimatize. In that period, run shorter distances at a slower pace.In hot weather, drink more and eat less. Eat less protein and avoid heavy meals that pool blood and fluid to the digestive system and away from the skin.Drink moderately throughout the day. Contrary to what you've been told, caffeine won't harm you if you're a regular user, but avoid alcohol.To get an estimate of how much fluid to replenish, remove your clothing and weigh yourself before and after your run. Drink one pint of water, sports drinks or diluted fruit juice to replace each pound of weight lost.

Humidity raises both the discomfort level and the danger level for runners. Check the National Weather Service Heat Index for a guide at www.nws.noaa.gov.Sweat doesn't evaporate in humid weather, so the body can't dissipate heat. As your internal temperature climbs, you may experience unusual fatigue, have red skin and a fever, and feel disoriented. These are signs of heat exhaustion.If you continue to run, your core temperature climbs higher. At 104 degrees, you may experience life-threatening heatstroke.To help the body's cooling system in humid conditions, run with ice cubes tucked in a white hat or in your sports bra. Or take a cold shower or cooling dip in the pool before you run. Run in the morning or evening when the temperature is lower and run slower to generate less heat.For safety's sake, learn to recognize the symptoms of heat disorders and heed the warning signs. Stop running immediately if you experience symptoms. Seek shade and assistance. Apply cold water or ice to your body and drink cold liquids.

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or shoes@runpa.comSaturday, 8 a.m.: North Boroughs YMCA 5K Run-Fun Walk, Bellevue. 412-761-1227 or bberringer@ymcapgh.orgSaturday, 8:30 a.m.: Raider Maze 5K, on the Seneca Valley High campus, Harmony. 724-772-3371 or raidermaze5k@yahoo.comSaturday, 9:30 a.m.: Pacers 5K Run-Walk, Beaver. 724-774-6764 or mrs.bling64@yahoo.comSaturday, 5 p.m.: Old Home Days 5K, Titusville. 814-795-9229Sunday, 7:30 a.m.: Presque Isle Half Marathon, Erie. 814-898-4472 or davecomi@erie-runnersclub.orgJuly 24, 8 a.m.: Race for the Parks 5K, Jeanette. 724-527-4000July 24, 8:30 a.m.: Rube's Run 5K Road Race and Walk, Prospect. Old-fashioned baseball breakfast following the race. 724-865-9582 or jtgallagher@zoominternet.netJuly 24, 8:30 a.m.: Stampede in the Park 5K, Monroeville. 412-795-6902 or kevindowdell@us.abb.comJuly 24, 9 a.m.: Kilted Mile, Edinboro. 814-476-7438 or mcurtze@verizon.netJuly 24, 10 a.m.: Oil City Fire Department 5K, Oil City. 814-678-3061July 25, 8 A.M.: Run with the Deer Flies 5k, Penn Run. Challenging trail run. 724-599-5945July 31, 9 a.m.: Turtle Trot Run and Walk 5K, Turtle Creek. $1,000 prize money. 412-349-0777Aug. 7, 9 a.m.: St. Barnabas 5K, Gibsonia. 724-444-5512 or www.stbarnabas5k.com.Aug. 7, 7 p.m.: Debbie Green Memorial 5K Run-Walk, Wheeling, W.Va. Also 110-yard dash for ages 9 and under. www.debbiegreen5k.com.Aug. 14, 8:30 a.m.: Roebling's Run 5K, Saxonburg. 724-898-2525

<B>Sarver Quality Life Series Race II, June 15:</B> George Kelly, 1st Overall M, 17:19; Leslie Kramer, 1st Overall W, 19:20; Holly Bauer, 3rd Overall W, 20:46; Cindy Grimm, 1st Grand Masters W, 25:03; Joshua Denny, 1st 19 and under M, 19:11; Dean Rippee, 1st 50-59 M, 20:11; Matt Drohan, 2nd 40-49 M, 21:25; Curt Grimm, 1st 60-69 M, 21:40; Mitch Radella, 3rd 40-49 M, 21:40; Tom Parenti, 1st 30-39 M, 22:37; Brandon Knox, 2nd 19 and under M, 23:01Clint Hartle, 2nd 30-39 M, 23:22; Emily Jones, 1st 19 and under W, 24:23; Dez Csizmadia, 1st 70 and over M, 25:02; Amy Getsay, 1st 40-49 W, 26:40; Olivia Drohan, 2nd 19 and under W, 27:21; Cindy Suber, 1st 50-59 W, 27:50; Tabitha Kupec, 2nd 20-29 W, 28:10: Susie Beardsley, 2nd 40-49 W, 28:15Kris Snyder, 2nd 50-59 W, 28:52; Susan Tassey, 3rd 50-59 W, 35:32; Jean Dobay, 1st 60-69 W, 36:38; Mary Eschenfelder, 3rd 19 and under W, 29:12; Debra Kuminkoski, 3rd 40-49 W, 29:47; Michelle Hardt, 3rd 20-29 W, 52:40; Ellen McElhaney, 2nd 60-69 W, 53:02Ron Hartle, 23:25; David Suber, 23:56; Bruce Dowling, 25:58; Brad Bowser, 26:27; Tony Sunseri, 26:59; Kevin Burke, 27:20; Ken Tack, 28:16; Scott Williams, 28:21; Erin Hartle, 29:19; Mary Williams, 29:52; Laura Augustine, 31:13; Kip Linger, 31:19; Dana Hogue, 33:17Rick Beardsley, 34:01; Jesse Allen, 34:06; Austin Zamperini, 39:32; Joshua Zamperini, 39:32; Tracy Pattan, 39:59; Alex Brochetti, 42:07; John Casteel, 42:08; Bridget Casteel, 42:08; Michelle Brochetti, 42:15; Keith Say, 43:23; Diana Barnhart, 43:23; Deb Sonntag, 53:12<B>Hampton Rotary 5K, July 3:</B> Trevor Van Ackeren, 1st Overall M, 16:20; Gina Alm, 1st Overall W, 22:06; Allison McDermott, 3rd Overall W, 23:42; Ryan O'Dowd, 1st 15-19 M, 18:14; Mark Golla, 2nd 40-49 M, 19:37; Bruce Barnes, 3rd 50-59 M, 21:41; Jay Hagerman, 2nd 20-24 M, 22:26; Tyler Crummy, 1st 25-29 M, 23:07; Seth Corbin, 2nd 25-29 M, 24:36; Megan Gallagher, 1st 9-10 W, 25:41Pamela Romeo, 3rd 50-59 W, 26:45; Ethan Steinmetz, 3rd 11-14 M, 25:43; Terry Ann Fuller, 2nd 50-59 W, 26:00; Kim McLaughlin, 2nd 40-49 W, 27:12; Emma Reed, 1st 20-24 W, 29:06; Shannon Robertson, 2nd 20-24 W, 29:09; Kristine Spitznagel, 3rd 20-24 W, 41:50; Jenna McAfoose, 3rd 11-14 W, 41:59; Erwin Ramsey, 3rd 25-29 W, 44:32; Marsha Albright, 3rd 60-69 W, 1:00:00Barry Waiter, 20:36; Nate Simon, 22:29; Scott Andrews, 22:57; Geoff Long, 24:44; Jeanie Sleighter, 24:49; David Barnett, 24:54; John Sleighter, 26:21; Kevin Gallagher, 26:34; Beth Winhold, 26:56; Steve Andritz, 27:33; Sam Andritz, 27:37; Steven Gindlesperger, 27:46; Jeff Clark, 28:24; Chris Lochner, 28:52; Alex Fuller, 29:01; James Reed, 29:07Erika Clark, 29:34; Martha Crummy, 29:37; Marcie Good, 29:40; Mark Williams, 29:45; Mike Hucko, 30:34; Cassandra Smiley, 30:37; Julie Sleighter, 32:28; Alex Duch, 32:52; Sean McDermott, 32:58; Beth Whitehouse, 36:50; Jodi Andrews, 38:26; Cara Winhold, 40:29; Linnea McAfoose, 42:22; Nicholas Whiehouse, 45:36Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, PA 16056. Phone: 724-352-4395. E-mail: lotzak@consolidated.net