256
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 31, 2023, 07:15:26 pm »
- run 46:52, 8.15 km
nice and easy
nice and easy
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257
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 30, 2023, 04:18:20 pm »
- run 2:37, 25.99 km (lol)
felt great until the last mile and a half or so. there's a very steep downhill there on the route i did - which overall was awesome, mostly paved trails and lots of shade - that just took a little out of my legs. but some good positive self talk and a cereal bar every thirty minutes starting thirty minutes in helped me finish strong. that and the humidity being literally 30 percentage points lower than it's been the past couple weeks!
felt great until the last mile and a half or so. there's a very steep downhill there on the route i did - which overall was awesome, mostly paved trails and lots of shade - that just took a little out of my legs. but some good positive self talk and a cereal bar every thirty minutes starting thirty minutes in helped me finish strong. that and the humidity being literally 30 percentage points lower than it's been the past couple weeks!
258
Peer Reviewed Studies Discussion / Wet-bulb temperature adaptability threshold
« on: July 28, 2023, 03:42:52 pm »
cross-posting this link from my journal because i think it's worth looking at as the world gets hotter, faster, and folks on here are still training outside (me, seifullaah, vag, etc.) or doing a lot of other outdoor work (adarq). wet-bulb temperature as i write this is 28, or at the top of the range that the authors propose for the upper limit of thermoregulation when doing light exercise. and that's just for young, healthy adults, to say nothing of older people, babies and toddlers, people with health conditions, etc. it's 99 degrees (37.2 and the accuweather "real feel" is 118 (48.
.
my fiancee found an article this morning that used my T+DI measurement and suggested that anything over 160 is too dangerous to do hard exercise. this was after cutting off her own run at 13 miles, at about 10 AM, before it got *really* hot.
stay safe out there, everyone.
Evaluating the 35°C wet-bulb temperature adaptability threshold for young, healthy subjects
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00738.2021
.my fiancee found an article this morning that used my T+DI measurement and suggested that anything over 160 is too dangerous to do hard exercise. this was after cutting off her own run at 13 miles, at about 10 AM, before it got *really* hot.
stay safe out there, everyone.
Evaluating the 35°C wet-bulb temperature adaptability threshold for young, healthy subjects
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00738.2021
Quote
This study is the first to use empirical physiological observations to examine the well-publicized theoretical 35°C wet-bulb temperature limit for human to extreme environments. We find that uncompensable heat stress in humid environments occurs in young, healthy adults at wet-bulb temperatures significantly lower than 35°C. In addition, uncompensable heat stress occurs at widely different wet-bulb temperatures as a function of ambient vapor pressure.
259
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 28, 2023, 10:54:14 am »
- hills
-- warm up
-- 4 x 2 mins hill repeats w/jog down recovery (average pace 4:20, 4:15, 4:16, 4:19)
-- cool down
christ it's hot. did this at 9 AM (wanted to go earlier but had a work call starting at 7:30). T+DI 165. the plan called for 8 repeats but i'm not trying to get heat stroke.
ETA: found this paper on wet-bulb temperature that suggests 25-28 degrees celsius is the upper limit for young, healthy adults to thermoregulate adequately. i'm sure there's lots of variability there and it's possible to adapt to some degree. but just noting that the WBT right now is just under 26/79 degrees.
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00738.2021
-- warm up
-- 4 x 2 mins hill repeats w/jog down recovery (average pace 4:20, 4:15, 4:16, 4:19)
-- cool down
christ it's hot. did this at 9 AM (wanted to go earlier but had a work call starting at 7:30). T+DI 165. the plan called for 8 repeats but i'm not trying to get heat stroke.
ETA: found this paper on wet-bulb temperature that suggests 25-28 degrees celsius is the upper limit for young, healthy adults to thermoregulate adequately. i'm sure there's lots of variability there and it's possible to adapt to some degree. but just noting that the WBT right now is just under 26/79 degrees.
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00738.2021
260
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 26, 2023, 07:48:07 pm »
- run 54:07, 10.01 km
had to finish at grocery store and my flipbelt is nasty so ran with the backpack. makes me much hotter! also it's hot and humid today, T+DI 162.
tomorrow and friday are going to be exceptionally hot. will monitor wetbulb temperature and make a game-time decision whether or not to skip for safety reasons.
had to finish at grocery store and my flipbelt is nasty so ran with the backpack. makes me much hotter! also it's hot and humid today, T+DI 162.
tomorrow and friday are going to be exceptionally hot. will monitor wetbulb temperature and make a game-time decision whether or not to skip for safety reasons.
261
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 25, 2023, 08:23:33 pm »
- tempo
-- warm up
-- 10, 10, 5 min @ HM pace (4:21 avg pace, 4:22, 4:22)
-- cool down
T+DI 154, humidity high. dialed back the intensity a bit from the other day and that was a good call.
-- warm up
-- 10, 10, 5 min @ HM pace (4:21 avg pace, 4:22, 4:22)
-- cool down
T+DI 154, humidity high. dialed back the intensity a bit from the other day and that was a good call.
262
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 24, 2023, 09:47:48 pm »
- run 59:10, 11.25 km
waited until later. still humid but not so hot, felt good. ran alone so quicker.
waited until later. still humid but not so hot, felt good. ran alone so quicker.
263
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 23, 2023, 02:39:20 pm »
did not end up running yesterday, stayed on schedule and ran today instead.
- tempo
-- warm up
-- HM pace x 5.05 km (4:19, 4:20, 4:23, 4:33, 4:34, and change)
-- cool down
T+DI 147 but felt hotter, especially in the sun. this was supposed to be a 6-mile time trial but i accidentally plugged it in as 6 km. set target pace too fast anyway, as evidenced by the cratering pace and early finish. woof.
- tempo
-- warm up
-- HM pace x 5.05 km (4:19, 4:20, 4:23, 4:33, 4:34, and change)
-- cool down
T+DI 147 but felt hotter, especially in the sun. this was supposed to be a 6-mile time trial but i accidentally plugged it in as 6 km. set target pace too fast anyway, as evidenced by the cratering pace and early finish. woof.
264
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2023, 12:52:50 pm »
- gardening x 2.5 hours
dug up two small trees and pulled a LOT of weeds. still planning to run later since i ended up with a lighter week than i was supposed to have.
dug up two small trees and pulled a LOT of weeds. still planning to run later since i ended up with a lighter week than i was supposed to have.
265
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2023, 09:37:42 am »
yesterday
- run 58:21, 11.07 km
more humid, a little less quick. it's amazing how the longer runs totally changed my frame of reference. a couple of months ago ~7 miles would have felt like a pretty long run. having gone on even just a few 2+ hour runs, anything under an hour now feels like a breeze.
- run 58:21, 11.07 km
more humid, a little less quick. it's amazing how the longer runs totally changed my frame of reference. a couple of months ago ~7 miles would have felt like a pretty long run. having gone on even just a few 2+ hour runs, anything under an hour now feels like a breeze.
266
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2023, 08:01:19 pm »
- run 41:14, 8.08 km
T+DI 152, less humid. ran alone, so, much quicker than w/ fiancée: 5:06, right back in my normal steady pace range. she's adjusted her schedule a bit since she has work travel coming up, so she did tempo tonight.
T+DI 152, less humid. ran alone, so, much quicker than w/ fiancée: 5:06, right back in my normal steady pace range. she's adjusted her schedule a bit since she has work travel coming up, so she did tempo tonight.
267
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 16, 2023, 02:23:33 pm »
- run 50:18, 8.02 km
so humid. T+DI 152, but temp (79) and dew point (73) almost the same. right away, something started to hurt just a little in my left foot. looks like metatarsalgia, which just means a bit o' inflation down there. tomorrow is a rest day anyway.
also, i think it's time to invest in some more cushioned shoes for the long runs.
so humid. T+DI 152, but temp (79) and dew point (73) almost the same. right away, something started to hurt just a little in my left foot. looks like metatarsalgia, which just means a bit o' inflation down there. tomorrow is a rest day anyway.
also, i think it's time to invest in some more cushioned shoes for the long runs.
268
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 15, 2023, 01:21:39 pm »
- run 2:34, 23.95 km
T+DI 157 but that is all in the humidity. felt fine until the last mile and a half or so and then it was a struggle. but i did finish, so there's that. ate 2.75 cereal bars and drank 500mL of lemonade with a half teaspoon of salt mixed in. should be about 550 calories, which i guess is not enough. stomach was a little something also right in the final couple km, not sure what that was about. i hadn't eaten any of the bars recently by that point, i think i tolerate them well.
i am tired!
T+DI 157 but that is all in the humidity. felt fine until the last mile and a half or so and then it was a struggle. but i did finish, so there's that. ate 2.75 cereal bars and drank 500mL of lemonade with a half teaspoon of salt mixed in. should be about 550 calories, which i guess is not enough. stomach was a little something also right in the final couple km, not sure what that was about. i hadn't eaten any of the bars recently by that point, i think i tolerate them well.
i am tired!
269
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 14, 2023, 02:15:03 pm »
- run 53:21, 9.73 km
T+DI 160. took it easy because tomorrow is 15 miles.
T+DI 160. took it easy because tomorrow is 15 miles.
270
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: July 13, 2023, 08:06:07 am »
i'm gonna try to run later today in what might be the hottest day of the year so far, here in DC. wish me luck.