So hard to hit splits right now.
Should I slow down my reps, or just lengthen my recoveries (or walk part of my recoveries)?
Or does it really even matter?
So hard to hit splits right now.
Should I slow down my reps, or just lengthen my recoveries (or walk part of my recoveries)?
Or does it really even matter?
If it's hot and humid, don't worry so much about pace. Just focus on putting in an equivalent effort to what you would do on a more seasonable day.
Thanks Rick.
You are talking about stress on the body and adaptation over time? Measured by HR? Breathing? “Feel”?
And, specific to the question, train at an intensity that should keep me from walking, if I wouldn’t walk under normal conditions?
Shorter reps at race pace. Slower pace for longer efforts. You want to get the benefit of working hard with less oxygen uptake (that's why heat does, reduces oxygen uptake for the same effort) whilst maintaining race pace efforts in your faster workouts.
Does it really matter? wrote:
So hard to hit splits right now.
Should I slow down my reps, or just lengthen my recoveries (or walk part of my recoveries)?
Or does it really even matter?
Living in the Houston area, all workouts from basically late May/early June to late August/early September are effort based. Recoveries will remain jogs for as long as possible, but usually by late June recoveries are walking. Heat exhaustion/stress is nothing to eff with and will knock you back for several days if you aren't careful with it. I also tend to put mileage numbers aside and run by time. Trying to peg a certain number every day or week can lead to overdoing things.
In this type of weather I would add at least 20-30 seconds per mile to any run. You’re still getting the same benefit without overtraining.
wtf just ignore the splits and go by effort, weather doesn't matter this way!
I usually take a pragmatic approach: I slow my target for the reps before I ever start the workout. As the workout grinds on, I might then allow myself a little more recovery between reps, or break a session like 6 x 800m w/200m recovery into 2 sets of 3, with 400m recovery at the set break. You’ve just got to be a little adaptable in order to accomplish the goal of the session without running yourself into the ground.
Go by feel, cut the amount of reps in half and take longer rest.
Your splits will slow down, yes. Just tough it out. Go by feel. Write down in your training log the weather conditions for your workouts and how you feel in detail. Eventually, you will begin to treat some of your less impressive workouts (on paper) as some of your most valuable.
Train to race, don't train for a nice training log.
I'm in Dallas and I've personally chosen to lengthen the recoveries but keep the pace. I don't time recoveries at all right now, just go when I'm ready again.
... Also, I don't do tempo runs outside in the summer because I can't really adjust the pace and make it work; after a few miles my heart rate is through the roof even if I've added 30 seconds/mile. I get tempo work in on the treadmill if I need to.
Shorter reps at race pace. Slower pace for longer efforts. You want to get the benefit of working hard with less oxygen uptake (that's why heat does, reduces oxygen uptake for the same effort) whilst maintaining race pace efforts in your faster workouts.
You want to get the benefit of working hard with less oxygen uptake whilst maintaining race pace efforts in your faster workouts. https://www.mcd-voice.me/
You seem to feel very strongly about less oxygen uptake at race pace efforts.
Bad Wigins wrote:
You seem to feel very strongly about less oxygen uptake at race pace efforts.
Didn't Zatopek mess around with hyperventilation training?
drink water before, during, after, own the fact that you'll run slower and focus on effort . Also you must own the heat and get pumped about it. There's nothing you can do to make it cooler so just embrace it