This is what I did on week 3:
Mon: 3miles Hills on TM
Tue: 4 miles tempo on TM
Wed: 3 miles
Thu: 5 miles: speedwork: 10x400 (2:12 first 5 and 2:08 for the rest) on TM
Fri: 3 miles
Sat: 8 miles, was VERY hot, difficult run.
So I thought running against the wind was the hardest thing well I think I was wrong. The heat is worst. It is brutal now. In the winter I can go for 6 miles with no belt and I have no problem. Now I need my belt for 3 miles! It has been over 100 every single day. I struggled on the last 2 long runs I did. It was a battle: me against the heat and I lost big time. It was a struggle at my last race on the 4th of July also. Race Report is here.
The latest issue of RW has a really interesting article about running in the heat on page 61. They have advices on how to adjust workouts based on the weather. I am in a High Heat-Low humidity (usually!) zone. For that they recommend reducing run by 20%. I don't see how I can do that while training for a half marathon that I will likely (90% sure) run in the heat. On race day they won't reduce the 13.1 by 20% !! They also say that coaches recommend adding 10 to 15% to our time when racing in the heat. That makes more sense to me.
Someone very wise posted this comment on my race report post: "I think races in July and August just have to automatically be considered "fun" - way too hot to be doing much PRing. 2-minutes off of last year is fantastic, congrats!!" Want to know who it is? You all know her I am sure: click here and find out.
I am not after any records here. I race because I love it and also because that keeps me in training mode and that makes me happy and gives me a little balance (ah I don't like that word but cannot think of a better one). Of course I want to be better and improve. For the summer season though I am OK with racing for fun and not worry too much about the time. Same thing for my training. I can accept that 8 miles in July when it is 106 will be slower than 8 miles in March at 60 degrees.
Hydration is important and water is not enough. I loose a lot of salt. I can see it on my skin. I cannot drink any Gatorade or Powerade. I tried VEMMA thirst (thank you Emz) and it works for me, no heartburn, no reflux! I tried NUUN fruit punch this weekend and it also works. This is encouraging for me. I plan on bringing that on my next LR this weekend and I will also leave one hour earlier so around 6 am. My husband is not happy with this plan, says it is not safe enough to get out that early. I am sure I will not be alone on the trail. I am not the only runner in my town.
MUST DO RACE:
Do you have one of those in your town? Go here to find out.
This is a National Run. Always on the weekend around 9-11.
This year, on the 10th anniversary, the race is actually on 9-11.
This will be a week after the Disney Half but how can I not do it..
Of course I signed up for it.
How was your 4th? Ours was nice, we took the kids to a concert with fireworks!
They loved it!
|Of course Mini Urban made a guitar out of his glowing stick and he gave his own concert!!!|