1546
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: June 15, 2020, 06:27:46 pm »
apparently tacking on a session in a dry sauna after a bout of exercise can serve the purpose, yeah.
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1547
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 14, 2020, 01:05:03 pm »
- run 16.13 km (10.0 miles) in 1:23:34
great route, long uphill toward the end but not so catastrophically steep as some of the other options around, and most very shady. 5:11 pace very good for a deliberately relaxed run. beautiful day.
- stretch
great route, long uphill toward the end but not so catastrophically steep as some of the other options around, and most very shady. 5:11 pace very good for a deliberately relaxed run. beautiful day.
- stretch
1548
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2020, 11:19:05 am »
yeah that makes sense. i'm not worried about it, per se, just struck by how strong the effect was. heat adaptation might even be better for cardio fitness than altitude, so with any luck running slower this summer will help me get faster come fall.
the tests are available to everyone in my state, although there are only two locations each open twice a week for four hours. if you're asymptomatic and have no doctor or insurance (my case), it's the only option for testing. there are lots of places to get tested if you have a doctor's note.
the tests are available to everyone in my state, although there are only two locations each open twice a week for four hours. if you're asymptomatic and have no doctor or insurance (my case), it's the only option for testing. there are lots of places to get tested if you have a doctor's note.
1549
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 12, 2020, 10:06:43 am »
got tested this morning, results in 3-5 days. i doubt i've been infected but it'll be interesting to find out.
1550
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 11, 2020, 05:50:19 pm »
- run 9.71 km in 49:48
same temp as yesterday but less humid and light breeze. also this route only had 65m of elevation gain, more than i'm used to but a damn sight less than yesterday. as a result, lower average pace (5:08) and more even splits.
- stretch
i'm gonna lean into the heat training this summer, with the expectation of adapting and then reaping the rewards this fall as and when races begin. or solo time trials if that's what it comes down to.
same temp as yesterday but less humid and light breeze. also this route only had 65m of elevation gain, more than i'm used to but a damn sight less than yesterday. as a result, lower average pace (5:08) and more even splits.
- stretch
i'm gonna lean into the heat training this summer, with the expectation of adapting and then reaping the rewards this fall as and when races begin. or solo time trials if that's what it comes down to.
1551
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: June 11, 2020, 03:26:31 pm »
interest in this topic renewed after returning to the swamp.
very detailed and well-referenced article: https://www.irunfar.com/2018/06/handle-the-heat-heat-acclimation-for-endurance-running.html
very detailed and well-referenced article: https://www.irunfar.com/2018/06/handle-the-heat-heat-acclimation-for-endurance-running.html
1552
Progress Journals & Experimental Routines / Re: New year new me
« on: June 10, 2020, 07:39:08 pm »
1553
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2020, 10:50:28 am »
didn't end up running last night. body felt woozy-hungry, hormones all off w/r/t meal timing and i generally like to force myself through that discomfort in order to get over jet lag more quickly. but meant i didn't feel up to running. whatever.
this morning
- run 9.02 km in 48:50; walk/run 1.29 km in 10:07
holy shit. it's not even that hot: 82/28, but 71% humidity. humbling. gonna have to completely recalibrate my sense of my own fitness. pace started off normal, although i told myself i should take it easy, but last two km averaged 6:01 and i was struggling. doesn't help that it was downhill out and uphill back, with 99m of elevation gain, which is triple what i'm used to.
this morning
- run 9.02 km in 48:50; walk/run 1.29 km in 10:07
holy shit. it's not even that hot: 82/28, but 71% humidity. humbling. gonna have to completely recalibrate my sense of my own fitness. pace started off normal, although i told myself i should take it easy, but last two km averaged 6:01 and i was struggling. doesn't help that it was downhill out and uphill back, with 99m of elevation gain, which is triple what i'm used to.
1554
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 09, 2020, 03:32:21 pm »
thanks adarq. trip was a breeze, there were only 28 people on my flight -- had an entire row to myself, window to window -- and the airports were empty on both ends. watched "ready or not" on the plane, which was fun.
back home now and it's 90/32 degrees out. smh. i feel a little woozy from the travel but i think i'll try to run this afternoon anyway. prob take it easy because, on top of the heat, home is hillier than london.
back home now and it's 90/32 degrees out. smh. i feel a little woozy from the travel but i think i'll try to run this afternoon anyway. prob take it easy because, on top of the heat, home is hillier than london.
1555
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 07, 2020, 09:05:46 am »
final few days in UK, have not been prioritizing running. between dealing with logistics and seeing a few people one last time before i skip town, not a hard call.
1556
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 05, 2020, 04:04:53 am »
oh shit man, that sucks.
1557
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 04, 2020, 02:15:10 pm »
- run 10.16 km in 52:01
first 3 km w/ex, last 7.x in 4:51 average
- stretch
much cooler today, and overcast for the first time in what feels like weeks.
first 3 km w/ex, last 7.x in 4:51 average
- stretch
much cooler today, and overcast for the first time in what feels like weeks.
1558
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 04, 2020, 05:42:22 am »
got overwhelmed by shit going on back home yesterday, did not feel up to running and so gave myself the day off.
1559
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2020, 03:26:32 pm »
- run 10.01 km in 46:10
10k "PR" of 46:08. checked watch a little after 8 km and realized i could get close to 46 minutes if i picked it up. so did last 2 km in 4:30, 4:03. pretty pleased to have hit tempo pace for the last km of a 10k. legs felt a little heavy at the beginning but it didn't seem to affect pace. no calf discomfort or tightness.
- stretch
10k "PR" of 46:08. checked watch a little after 8 km and realized i could get close to 46 minutes if i picked it up. so did last 2 km in 4:30, 4:03. pretty pleased to have hit tempo pace for the last km of a 10k. legs felt a little heavy at the beginning but it didn't seem to affect pace. no calf discomfort or tightness.
- stretch
1560
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 31, 2020, 12:47:45 pm »
- run 16.30 km in 1:25:34
distance PR. hit a couple of serious bottlenecks where i had to slow to a walk, which brought overall average pace down a little. still, 5:15 is fine for a long run. right calf tight at the beginning again, stopped after ~0.5 km and massaged and stretched. it was fine after that. will pay some attention to it tonight and tomorrow.
- stretch
distance PR. hit a couple of serious bottlenecks where i had to slow to a walk, which brought overall average pace down a little. still, 5:15 is fine for a long run. right calf tight at the beginning again, stopped after ~0.5 km and massaged and stretched. it was fine after that. will pay some attention to it tonight and tomorrow.
- stretch