Not I, I will be making my triumphant return to racing in Haverhill on Sunday.
Are you Steve? Are the weather conditions looking good?
SOSH Running Dogs
- Thread starter Catch Me Bruno
- Start date
Are you Steve? Are the weather conditions looking good?
Yep, I'm running the half. This will be the first race I've run twice, which should be interesting. I've trained less than I wanted to, but I still expect some significant improvement over last year (chip 01:58:16). The big change is I'll have my Garmin, so better pacing, hopefully.
Weather is looking good, like last year. The only rough patch I remember was crossing back over the Longfellow, no shade at all.
Weather is looking good, like last year. The only rough patch I remember was crossing back over the Longfellow, no shade at all.
I'll bite first -
I ran today in Haverhill - the Baldi road race. Last year I ran a 27:23 about 5 weeks after Boston so I was shooting for sub 27 going in since I SHOULD have fresh legs.
Embarrassing run today - very warm conditions and even though everyone runs in the same heat, my body still isn't used to running/training in these conditions. This became apparent very early on....
Two guys broke out early, I decided to go with them, one of them being Matt Germain from SISU who is about 6'3" - I was hoping to go and draft off them as a headwind showed up. This was my 1st mistake - I should have stayed back and not followed. We went through Mile 1 in 5:10 and that didn't help me. Mile 2 was 5:20 and I was two seconds behind and hurting bad. I was redlining pretty much from Mile 2 to 5 and got passed by two more down between 3 and 4.
Splits:
5:10,5:21,5:39,5:45,5:35 - like a 27:32 and 6th overall, 1st in AG
Granted I didn't run 3 days this week due to some kitchen renovations and it was close to 2 weeks without track so I wasn't prepared 100%. Now that the kitchen work is done and some other house stuff is coming to completion, I can focus back on getting my mileage back where it should be.
Steve, I hope you faired better....
Last year: 1:58:16 (9:02)
This year: 1:51:21 (8:23)
Although according to my Garmin, which I didn't have last year, I ran 13.27, which is what I'm basing 8:23 on. But we'll leave the old record alone to make it look more impressive :angry:
Mile splits:
Mile 1: 9:15
Mile 2: 9:06 (water)
Mile 3: 8:15
Mile 4: 8:12
Mile 5: 8:16 (water)
Mile 6: 8:23
Mile 7: 8:17 (water)
Mile 8: 7:55
Mile 9: 8:30 (water, GU)
Mile 10: 8:17
Mile 11: 8:22
Mile 12: 9:01 (water)
Mile 13: 7:22
Mile 14: 2:04 (= 7:39 pro rata)
I started at the back of the line, and I didn't get clear until almost 3 miles. That twelfth mile, I stopped too long to get water, and then my calf started acting up, but I managed to work through it.
This year: 1:51:21 (8:23)
Although according to my Garmin, which I didn't have last year, I ran 13.27, which is what I'm basing 8:23 on. But we'll leave the old record alone to make it look more impressive :angry:
Mile splits:
Mile 1: 9:15
Mile 2: 9:06 (water)
Mile 3: 8:15
Mile 4: 8:12
Mile 5: 8:16 (water)
Mile 6: 8:23
Mile 7: 8:17 (water)
Mile 8: 7:55
Mile 9: 8:30 (water, GU)
Mile 10: 8:17
Mile 11: 8:22
Mile 12: 9:01 (water)
Mile 13: 7:22
Mile 14: 2:04 (= 7:39 pro rata)
I started at the back of the line, and I didn't get clear until almost 3 miles. That twelfth mile, I stopped too long to get water, and then my calf started acting up, but I managed to work through it.
Nice job today guys.
Dave that sounds like a tough run. You had to be within 30 or so seconds of you 5k PR during the race...of course you had a few more miles to go.
Steve nice consitency. Did you repel off a building in mile 13? That's quite a kick you put on!
Dave that sounds like a tough run. You had to be within 30 or so seconds of you 5k PR during the race...of course you had a few more miles to go.
Steve nice consitency. Did you repel off a building in mile 13? That's quite a kick you put on!
I'm trying to contain my excitement during my runs these days. My form and efficiency is at an all time best. I'm able to float along at 8:00-8:05 pace when at the same time last year I was at around 8:20-8:30 for the same effort level.
Saturday I ran an uneventful 13 miles in 1:45. Just over two years ago I ran a half marathon at the exact same pace, but this time it was relaxing. My peak mileage for my October marathon in 2006 was 39.9 miles and it was tough. This week I ran 37 miles and it was pretty easy. The gradual increase in mileage over the last 18 months has really paid off.
Next month is the 3.5 mile Corporate Challenge in Boston. I have no idea what I can run because the field is so huge. Longer term I'm planning on the Race Around the Cape, per the recommendation from Fris. It fits in really well with my goals. I'm trying to schedule one of the Good Times 5k races in Lowell so I can meet Dave before he breaks 16 mins.
The weather in the Boston area has been terrific recently. Every morning it is between 43 and 49 which is just warm enough to not need running pants or a jacket. It is still cool enough to be comfortable throughout the run. Also, there hasnt been any humidity to speak of. This week is the return of 70s and 80s which is always an adjustment.
Saturday I ran an uneventful 13 miles in 1:45. Just over two years ago I ran a half marathon at the exact same pace, but this time it was relaxing. My peak mileage for my October marathon in 2006 was 39.9 miles and it was tough. This week I ran 37 miles and it was pretty easy. The gradual increase in mileage over the last 18 months has really paid off.
Next month is the 3.5 mile Corporate Challenge in Boston. I have no idea what I can run because the field is so huge. Longer term I'm planning on the Race Around the Cape, per the recommendation from Fris. It fits in really well with my goals. I'm trying to schedule one of the Good Times 5k races in Lowell so I can meet Dave before he breaks 16 mins.
The weather in the Boston area has been terrific recently. Every morning it is between 43 and 49 which is just warm enough to not need running pants or a jacket. It is still cool enough to be comfortable throughout the run. Also, there hasnt been any humidity to speak of. This week is the return of 70s and 80s which is always an adjustment.
It was disappointing - I've been doing decent mileage and been nailing my track sessions, I hope it was just 'one of those days' - coming off a tough week. I really think the lack of a long run was the biggest difference - I haven't done them consistently in 3+ months. That and my body handling the warmer weather - it was the warmest day I've run in this year. I wish I had my HR monitor on - I had to be above 190 for 3 miles - I guess that's one positive to take away from a race
[soapbox]Hey, you know I've been touting high mileage for a while now
[/soapbox]Nice to see it's paying off - just keep going with steady growth and you'll be golden. And bring your hill shoes for that Labor Day race
.
I've been going in the other direction, because I just don't have time any more to run 40 miles a week. Last Tuesday I ran a 5k on the treadmill at 7:00, and I really felt knowing I was capable of that speed really helped yesterday, particularly at the end of the race. So my plan right now is to slowly increase my speed on short runs on the treadmill on work days, and then run 8-10 on Saturdays to keep myself stretched out.[soapbox]Hey, you know I've been touting high mileage for a while now
congrats steve!Last year: 1:58:16 (9:02)
This year: 1:51:21 (8:23)
Although according to my Garmin, which I didn't have last year, I ran 13.27, which is what I'm basing 8:23 on. But we'll leave the old record alone to make it look more impressive
Mile splits:
Mile 1: 9:15
Mile 2: 9:06 (water)
Mile 3: 8:15
Mile 4: 8:12
Mile 5: 8:16 (water)
Mile 6: 8:23
Mile 7: 8:17 (water)
Mile 8: 7:55
Mile 9: 8:30 (water, GU)
Mile 10: 8:17
Mile 11: 8:22
Mile 12: 9:01 (water)
Mile 13: 7:22
Mile 14: 2:04 (= 7:39 pro rata)
I started at the back of the line, and I didn't get clear until almost 3 miles. That twelfth mile, I stopped too long to get water, and then my calf started acting up, but I managed to work through it.
You are correct. The extra miles have helped. I think part of the reason I'm starting well this year was that I maintained 20+ miles per week from nov through now. I hit 32 just before my half with a long run of 14. My legs can handle it so much better now. Recovery is much faster.[soapbox]Hey, you know I've been touting high mileage for a while now
Nice to see it's paying off - just keep going with steady growth and you'll be golden. And bring your hill shoes for that Labor Day race
Changing up training plans has helped too. They are all a little different which keeps it fresh. Also, I'm getting better at mixing in much slower recovery runs (mp plus 60-90 seconds). That's where most of the extra miles come from.
The strides have been a nice addition. The first couple weeks I had all sorts of different sore muscles, but I feel much more efficient running now. I have a normal 5 mile loop that goes by the hs track near the end. At the end of a base run (mp plus 30-45 seconds) I go do 10x100 strides and then head home which is about 1.5 miles. It ends up being 7 miles or so. I have been doing that once a week. Every 3rd week I replace it with a tempo run, such as 8 miles with middle 4 at just under hm pace.
Long time lurker to this thread, semi-serious runner (currently 5-6 times a week, 20-30 miles, will run the occasional 5K in 19:00 to 20:00). I'm inspired to post because my 'water resistant' watch proved to be anything but, and I've seen people reference their Garmin, which seems like quite they toy, tracking splits and feeding it right to your computer. My old watch had a GPS that was a seperate unit you wore on your bicep, whcih I hated and hence I rarely used it. This just has antenna you wrap around your wrist, correct? Anyone with say, the 205 unit wish they spent an extra 100 bucks for the 305?
I have the 305. I think the only difference between it and the 205 is the heart rate monitor, which I haven't used. But then, I didn't pay for it, it was a Christmas present. And I probably will use the monitor eventually.
And now they've got the 405, which actually seems watch-shaped. Which may be why Amazon seems to be selling the 305 for $215:
http://www.amazon.com/Garmin-Forerunner-Wr...6605&sr=8-3
And now they've got the 405, which actually seems watch-shaped. Which may be why Amazon seems to be selling the 305 for $215:
http://www.amazon.com/Garmin-Forerunner-Wr...6605&sr=8-3
Hmm, the 305 really does seem like wearing a laptop on your wrist compared to the 405. How often do they roll out new models, becuase I'm inclined to wait until Chirstmas to see if the price drops on the 405.
About 3 years ago when I started tracking such things, they were on the 200 series for the garmins I believe, and that thing was like a supercomputer on your arm. Thus, I went with the Timex Ironman with the armband that you reference. This new 405 looks great though, and I'm considering getting it later this summer/fall. I agree that the arm band is a pain, but overall I can not complain about the accuracy.
The 305 looks big but it's very comfortable. I think the 405 screen looks a little too small, actually, but I'm a data geek.
I have the 205 and have never once needed or wanted to have a heart rate monitor. And yes, that is the only difference between the two watches.
ETA: Also, these watches really are as light as can be. I'm very picky about my clothes and accessories because any bit of discomfort can really throw me off. I was worried about having a gigantic watch on my wrist, but I don't even notice it there.
ETA: Also, these watches really are as light as can be. I'm very picky about my clothes and accessories because any bit of discomfort can really throw me off. I was worried about having a gigantic watch on my wrist, but I don't even notice it there.
I'm a huge data geek too -- the idea of having an automatic database of all my runs makes me giddy. But with most of the data being sent to your computer, I would think all I need to see while running is time and pace. Is there anything else you fins useful during your run?
You can set up three pages with up to twelve different readouts (four each). My main page shows Distance, Time, Current Pace and Average Pace.
I like to know the following for a run:
* Mile splits
* Average pace
* Overall trend of pace/mile over time (even splits, progressive, etc)
* Shoes
* Overall effort
I would recommend an online site for keeping run information. I use http://www.running2win.com but there are others. Maybe some of these sites allow you to upload the Garmin basics and also allow you to add other info?
Oh, there's plenty of stuff to know, but I'm talking about info you need during the run itself (i.e., a reason to desire a larger display).
Gotcha - very little in my opinion. Just a good old watch with lap splits..
I find the more info I have during the run the more I tend to over complicate my run. I generally listen to my body and try to maintain a pace that I wanted going into a workout.
As an example, if I look down and see I'm running at 7:00 pace I may try to go faster when in reality that 7:00 pace was only for a few moments. Can you have Garmins tell you an average pace say, for the last 2 minutes? That would be more handy in my opinion.
Corrib Classic 5k
Last Year: 24:10 (7:45)
This Year: 23:36 (7:32)
Crucial difference: Last year was overcast and 58 degrees, this year was sunny at 80 degrees. Not fun.
Mile 1: 6:41
Mile 2: 8:03
Mile 3: 8:10
rem: 0:42 (5:23)
Aside from my shitty pacing, can you guess where the uphill and downhill were?
Last Year: 24:10 (7:45)
This Year: 23:36 (7:32)
Crucial difference: Last year was overcast and 58 degrees, this year was sunny at 80 degrees. Not fun.
Mile 1: 6:41
Mile 2: 8:03
Mile 3: 8:10
rem: 0:42 (5:23)
Aside from my shitty pacing, can you guess where the uphill and downhill were?
Good timing on the Garmin discussion. I came in to discuss pedometers, software, etc. I don't think I need anything as fancy as a Garmin; I'm not too concerned with mile splits for now, I just like to figure out my total distance and total time. For now, I've clocked paths in my car to figure out the distance and use a sports watch to track my time, but some days I choose to go in different directions to mix it up. I've also been using a pen and paper spreadsheet to track my progress because I can't get online some days to use one of those sites. Basically, I'm looking for a set-up similar to that Nike Ipod thingy I think, but I don't want to switch from Brooks running shoes and I don't have an Ipod or listen to music while I run. Any suggestions?
They sell something to use the Nike + Ipod with normal shoes. I think it's just a strap that holds the Ipod thingie versus it physically going in your Nike shoe.
mapmyrun.com is a great site to measure distance, you can save your runs once you enter them. A little unwieldly to use at first, I recommend generous use of the "follow road" feature.
Amazon has a sale on pedometers and HR watches:
http://www.amazon.com/s/ref=xs_gb_rss_3598...tag=rssfeeds-20
http://www.amazon.com/s/ref=xs_gb_rss_3598...tag=rssfeeds-20
Bump...
I made a valiant effort to run intervals yesterday in the weather we had during lunch. Perfect day for it --- if you're a goose. I was weaving in and out of underwater lanes, running into a nasty wind and couldn't see in parts of the track - not to mention my clothes were drenched before I even started. My splits were off by 7 seconds per 800 but considering I got my lazy ass out of my chair to go out there was an accomplishment in itself. Earlier in the day I ran 8 miles - this is my second week of doubles in my attempt to get my mileage back up where I want to be.
I made a valiant effort to run intervals yesterday in the weather we had during lunch. Perfect day for it --- if you're a goose. I was weaving in and out of underwater lanes, running into a nasty wind and couldn't see in parts of the track - not to mention my clothes were drenched before I even started. My splits were off by 7 seconds per 800 but considering I got my lazy ass out of my chair to go out there was an accomplishment in itself. Earlier in the day I ran 8 miles - this is my second week of doubles in my attempt to get my mileage back up where I want to be.
I went for a long run of 11 mi yesterday morning and I felt like walking the last 2.5 miles. I was cooked even though I started the run at 5:45 and was finishing around 7:15 when it was only 75 and somewhat humid. The urge to stop was there, but I fought through it and finished. My pace wasnt as bad as I thought it would be. The last 2.5 miles has a big hill, +200 ft elevation in 1/2 mile and then some up and downs of 50-75 feet each for a net change of +300 or so. Got to get more runs in the heat to prepare for the summer, because 75 and humid is going to be the norm for a couple months for my morning runs.
This week will be my first week over 40 miles (41.5 scheduled). I was looking back at my running log and I'm doing as many miles as I was at my peak before my first marathon. What a difference 18 months can make!
This week will be my first week over 40 miles (41.5 scheduled). I was looking back at my running log and I'm doing as many miles as I was at my peak before my first marathon. What a difference 18 months can make!
Excellent work - I also cut my run early yesterday - stupid me went out at 11am and planned on doing 10. Ended up doing 8 since I was majorly dehydrated. Guess I should have drank something else besides 2 cups of coffee
yeah that probably didnt helpExcellent work - I also cut my run early yesterday - stupid me went out at 11am and planned on doing 10. Ended up doing 8 since I was majorly dehydrated. Guess I should have drank something else besides 2 cups of coffee
I never go out on any run longer than 5 miles (40-45 mins) without a water/gatorade bottle. On really long runs (>17) I even bring a couple bucks in case I get in trouble and need to get an extra drink. It came in handy last year.
I tried doing long runs on water only last summer to try and condition my body to use more fat than carbs, but it just made the quality of the runs suffer. Now I bring Gatorade, which helps keep my effort level up and improve my workout. I dont need the gels as often, but I have them just in case.
Hopefully, we get a few more hot days so I can practice running in the heat. I'll save my recovery runs for those days.
BTW, Ichiro, thanks for that picture in P&G. I've felt that way on some runs (excuse the pun), but was smart enough to stop. I need to burn that image out of my head.
I had the same result for my Sunday long run. 13 miles and I was gassed at mile 7. I started at 7:15 and figured that was early enough, but no luck.
Tomorrow is official day 1 of my 18 week Pfitzinger 70 mpw marathon program. The goal is Hartford on October 11. I hope my plantar fascia agree with my plan.
Tomorrow is official day 1 of my 18 week Pfitzinger 70 mpw marathon program. The goal is Hartford on October 11. I hope my plantar fascia agree with my plan.
For me the weather has coincided with my decision to let some things heal up for a few weeks, while working on strengthening my lower legs (lots of duck walking, etc). That and some upper body stuff so I can look good when I run shirtless
Corporate Challenge Thu 6/26 in Boston (3.5 miles)
I'd like to run one of the Good Times 5k series in Lowell this summer
Race Around the Cape Mon 9/1 (25k)
I had the tough 11 miler a couple weeks ago. This past Sunday I did 15 and felt terrific. It was the completion of a 42 mile week including 6 days in a row (ok, one was 2 miles). This is a few weeks into the Pfitzinger 24/55 plan.
For me it's the Jim Carson 2 miler race on the 4th of July where I'm shooting to (hopefully) break 10:00. After that, nothing planned until after Labor Day - just getting my mileage back up.
I ran 62 on 6 days last week - highest mileage for me since Feburary!
That would be quite a race. That might even get you a top 10 finish.
I usually run that race since the 1/2 mile mark is a mile from my house, but I think I'll be walking/jogging it with my kids. If for some reason I am able to race it I'll take a shot at sub 12.
As I've explained here previously, I'm not racing anymore (although I wouldn't mind doing the Mt Washington road race one more time), but I am happy to report that, after a suck winter, I am feeling completely healthy and running 35 or so a week at a decent pace. I smashed my knee doing a low telemark turn sans knee guards (first dumb action) in some power lines last winter, which caused lots of pain and swelling in the knee. I did not wait long enough (still had swelling) before I started running again (2nd dumb action), and my stride was off which caused me to hurt my right Achilles. I continued running (3rd really stupid action) until I could go no further than 3 slow miles at a time, and could not run on consecutive days. This sucked, but I took up mountain biking and got some rest for the Achilles. I also liberally used a topical cream (Topricin) my son's Kung Fu instructor suggested. At some point I was pain free and have been able to get my distances up to 9 miles, and have run up to 5 consecutive days. Whew. I really don't know if I could have handled not being able to run during the summer months....
underhand - if I get my mileage up enough, would you like to try the 25K Cape Ann route some day? There are significant hills in the course and it might be beneficial for you to know where they are before the race.
Congrats to all the racers here. I love reading about your experiences, and your passion for running shows through your wrtiting.
underhand - if I get my mileage up enough, would you like to try the 25K Cape Ann route some day? There are significant hills in the course and it might be beneficial for you to know where they are before the race.
Congrats to all the racers here. I love reading about your experiences, and your passion for running shows through your wrtiting.
How many times did you run it Fris? I did it last year and probably** won't do it again - too much money and travel associated with that one for me. Definitely something to do once..
** Although I reserve the right to change my mind
Thanks - last year I went through mile #1 in like 5:02 and then crashed and burned. I think my fitness level is better this year but I just need to keep the mileage up these next two weeks
Thanks for the offer. I'll keep it in mind and see if I can get up there, but with schedules it may be difficult. I may shoot for some time in late July/August. I had only planned to drive the course the day of the race, but a run would be even better. My normal training routes have some hills early and late in my runs, but I'd be interested to see how lots of hills will impact my normal 8-8:20 long run pace.
What was the Mt Washington race like? I'd imagine it is just not possible to train on enough hills to prepare for that race!
Joe
For me it was hell - pure hell. I made it all the way to mile 5 without walking and at that point my lungs just gave up. Good thing for the shade going up because it was like 80 at the start of the race and it ended at like 45 degrees at the top. The gloves I had with me were covered with sweat by the time I wanted to use them
I don't know how people do that year after year - and I don't know how people like Dunham, Blake and those other mountain runners do it - I think I'm in pretty good shape but those guys are in another level.
I'm probably running the New Charles race (7.5M) on the 29th, then a 5M on Peak's Island in Portland toward the end of July. Nothing long planned until October, when I'll probably check out the BAA half marathon.
I ran (most of) it twice, and did the XC ski race up to tree line once. I didn't have good races in any (was walking well before 5), but loved the experience. I don't remember training much differently, just tried to find more routes with hills.
I also had a day when it was hot at the base - 85 or so if my faulty memory serves - and I (dumb really is a recurring theme in my athletic career) decided to start the race sans shirt. When I got above tree line it got cloudy and much colder, and by the time I reached the summit it was in the high 30's and spitting ice. Someone gave me a shirt around at 6 miles or I may not have made it.
You know, as I think about it, maybe you guys shouldn't read my posts here.
I've got the JPMorgan Corporate Challenge in NYC tonight. My goal had been between 7 and 7:30 per mile, but after last night I'm very hungover and sleep deprived. So between that and having to dodge between 17,000 other people, I think I'll probably just take it easy and not really worry about my time.
Just ran the Market Square Day 10k in Portsmouth in 38:11 this past weekend. Slower than last year, but still respectable. Still battling nagging injuries which is slowing me down a bit. I'm increasing my mileage though, going to try 55 this week, put in 51 last...
A question from a relative begining runner:
I do most of my running (20-25 miles per week at 10-12 minutes per mile) in the high desert. It can be in the 90's but the humidity is typically below 10%. Now I am in Houston for 10 days, where it is 90 degrees with 50%+ relative humidity, and it is killing me!
I am interested in a source for reliable information regarding how temperature/humidity effect physiology.
How do heat and relative humidity effect heart rate/endurance/performance and are there any strategies to avoid the sluggishness I have been experiencing? I had been doing "negative splits" back home and cutting ~60 seconds off my final mile. Here, swimming in all this humidity, I am lucky to finish at my begining pace.
In the "if any one is interested" department:
I got a Garmin Forerunner model 305 for Father's Day. It is a wrist worn GPSwatch with a companion heart rate monitor. It is an outstanding tool for recording time/pace/distance/speed/elevation/heart rate/calories burned. The software that comes with it allows you review your course, set targets and alarms by heart rate or pace. I can' t begin to explain how informative/helpful/awesome it is to review a graph and spread sheet of your run, second by second or inch by inch, that details most every important parameter!
If you are in Houston run the loop around Rice University... 3 miles, flat, packed dirt track, mostly shady, 2 water fountains on opposite sides of the loop, free from muggers and criminals, and (day and night) dozens of scantily clad college girls running by!
Thanks in advance, if you can supply some info about how humidity effects physiology.
I do most of my running (20-25 miles per week at 10-12 minutes per mile) in the high desert. It can be in the 90's but the humidity is typically below 10%. Now I am in Houston for 10 days, where it is 90 degrees with 50%+ relative humidity, and it is killing me!
I am interested in a source for reliable information regarding how temperature/humidity effect physiology.
How do heat and relative humidity effect heart rate/endurance/performance and are there any strategies to avoid the sluggishness I have been experiencing? I had been doing "negative splits" back home and cutting ~60 seconds off my final mile. Here, swimming in all this humidity, I am lucky to finish at my begining pace.
In the "if any one is interested" department:
I got a Garmin Forerunner model 305 for Father's Day. It is a wrist worn GPSwatch with a companion heart rate monitor. It is an outstanding tool for recording time/pace/distance/speed/elevation/heart rate/calories burned. The software that comes with it allows you review your course, set targets and alarms by heart rate or pace. I can' t begin to explain how informative/helpful/awesome it is to review a graph and spread sheet of your run, second by second or inch by inch, that details most every important parameter!
If you are in Houston run the loop around Rice University... 3 miles, flat, packed dirt track, mostly shady, 2 water fountains on opposite sides of the loop, free from muggers and criminals, and (day and night) dozens of scantily clad college girls running by!
Thanks in advance, if you can supply some info about how humidity effects physiology.
I'm not an expert in exercise physiology nor did I stay at a Holiday Inn but I've always put running in humidity up in the general same category of altitude training. There is less oxygen in the air due to the humidity and there you have it and that to high temperatures and you're in running hell.
Are there strategies in avoiding it? Maybe long term if you're running in it more you may experience a little jump in performance assuming you keep yourself hydrated but I THINK your body might get used to running with less oxygen intake.
Don't worry about a lack of performance when you get home - I think you'll find yourself fine.
Thanks! So,there is less oxygen with higher humidity. Who knew? I don't ever want to get used to this kind of weather, but it isn't the end of the world for a week or 2. I'm not setting speed records under any conditions. I run for the joy of it more than any other reason, so if I have to labor a little bit to get my fix it is okay.
I've just read back a few pages and this thread is amazing. I've been reading SoSH since 2004 and never noticed it. Thanks to all that have posted insights or links. As a fat old guy I particularly like the Weight Age Grading Calculator link.
Another question: I am planning on adding another rest day each week and starting to incorporate one long run a week, maybe 10 miles or so. For me that will probably take 2+ hours. I've never eaten a "gel". Is that something I should investigate? I am very careful about what I eat and I avoid most all processed sugars and refined starches (although I do love the chocolate whey protein supplements, 400 calories a day worth!) . I am not sure how caffine effects my performance, because I drink green tea or coffee throughout every day so it is a constant.
Any thoughts on gels or other performance/endurance boosters?
I've just read back a few pages and this thread is amazing. I've been reading SoSH since 2004 and never noticed it. Thanks to all that have posted insights or links. As a fat old guy I particularly like the Weight Age Grading Calculator link.
Another question: I am planning on adding another rest day each week and starting to incorporate one long run a week, maybe 10 miles or so. For me that will probably take 2+ hours. I've never eaten a "gel". Is that something I should investigate? I am very careful about what I eat and I avoid most all processed sugars and refined starches (although I do love the chocolate whey protein supplements, 400 calories a day worth!) . I am not sure how caffine effects my performance, because I drink green tea or coffee throughout every day so it is a constant.
Any thoughts on gels or other performance/endurance boosters?
Daniels tables
I found the above link looking for data about temp and weight conversions. There is a link to download an excel workbook that has LOTS of running data. Let me warn you that there is a lot of data and much of it may be a bit too involved for your purposes.
I plugged in my race info in cells E5 and G5 Feb along with my weight then and it gave me some cool conversions. I used my 5k performance of 19:44 at 178 lbs
Based on his charts I'd gain just under 2 seconds per mile for every lb I lost. So at 170 lbs I'd run about 19:00.
Just above that it shows how your performance is affected by temp. He says 5k performance isnt affected by temps below 60 F. My time at 70 projects to 20:02, at 80 to 20:20, and at 90 to 20:37.
Down near the bottom you can toggle different adjustments on and off (age, weight, temp)