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Messages - LBSS

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376
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 12, 2023, 03:35:08 pm »
in argentina now! flew down for the week to meet fiancée's dad's whole family. it's a pretty long flight and overnight so i didn't get a whole lot of sleep en route. she's already in the country, she's been at a conference in a provincial town this past week for work. gonna speak more spanish this week than i have in 15 years lol.

- run 30:30, 6.00 km
dreadmill. feel much better although something started nagging behind my left knee almost immediately. i think that's just from the treadmill though. i didn't feel very adventurous and really just wanted to get the juices flowing a bit, and the building we're staying at has a gym, so i just took advantage.

377
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 10, 2023, 06:47:59 pm »
- run 51:00, 9.67 km
felt okay, not fast or anything but definitely normal-ish. i slept 9+ hours last night, very unusual for me. guess i really was just run down or something. T+DI 145 but that's almost half dew point. super humid.

378
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 08, 2023, 10:12:25 pm »
- run 19:47, 3.47 km
started feeling like shit yesterday afternoon. i would have had to bail on running anyway since there was a tornado watch and severe thunderstorm where i live and going outside in the evening would have been foolish. but i've just felt very fatigued, foggy, and headachey for the past day and change. i'm not feverish, not congested or nauseated. just weirdly tired. thought about bailing today but decided to drag myself out for at least a couple of miles just to see. felt sluggish and the run didn't help my headache go away, as sometimes happens. oh well. getting in bed early now for the second night in a row.

379
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 06, 2023, 01:15:24 pm »
- run 1:35, 16.41 km; walk 26:57, 2.55 km
had big ambitions of doing a 6+8+6 workout with the middle 8 being HM pace or a little slower. did not reckon with it being properly august again. T+DI 158. made it 3 km at 4:27, 4:32, 4:27 and then my legs were just finished. had to take a few one-minute walking breaks on the way back and just called it after passing 10 miles. even the walk home, which is all uphill from where i stopped, sucked.

380
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2023, 03:28:24 pm »
- run 43:06, 7.92 km
similar to yesterday but sunny. nice and easy.

381
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2023, 03:38:58 pm »
- hills
-- warm up
-- 6 x 2 mins hill repeats w/jog down recovery (average pace 4:14, 4:16, 4:15, 4:17, 4:12, 4:10)
-- cool down
overcast and not too hot but the humidity is back. T+DI 147.

382
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 01, 2023, 08:56:50 pm »
- tempo
-- warm up
-- 20, 15, 10 @ HM pace (average pace 4:19, 4:21, 4:18)
-- cool down
felt really good. quads still a little sore from sunday but T+DI was like 132 and holy cow does that make a difference. i've been discouraged a bit by the hard workouts, my inability to finish or keep a target pace that isn't even where i want to be for a HM race (i.e., 4:16). but, surprise surprise, it seems like a lot of that has to do with how hot and humid it's been. can't wait for it to get another 10 degrees colder.

383
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

384
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!

385
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 (48.8).

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.

386
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

387
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.

388
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.

389
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.

390
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.

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