MPHR Workout #139
each for time:
3x 1k run with a 20/10-lb. weight vest
- Rest five minutes between repeats
MPHR Workout #140
SC, LC, for time:
5k run, at 80-90 percent RPE
Compare results to MPHR Workout #85.
U, for time:
10k run, at 80-90 percent RPE
Post all dates and scores to comments.
8/8 #139: 5:13, 5:09, 5:00
The vest was not tight enough at all for the first 1k and I kept having to hold it down so it wouldn’t flop around. Figured it out for the last 2 runs.
#139 4:36, 4:47, 4:50
MPHR WOD #139: 5:10, 5:07, 4:56
MPHR WOD #139: Sub 2x 1K run with no weight 4:04, 4:10
#139 completed; don’t know times b/c Garmin fail
#139 completed: 5:53; 5:50; 5:43.
Super slow – not at my best this morning.
#140 8/10 LC — 24:55
#139 on 8/9 on treadmill: 5:50; 5:45; 5:40
Put a plate in a backpack and duct-taped it around my chest: didn’t work as well as I had hoped, it bounced around a lot hence the slower times.
Didn’t see I wasn’t supposed to do this weighted until afterward- guess I got overly excited about the plate/backpack/duct tape project.
#140 18:35 (5:58 mi pace)
I was very happy with this result and by how (relatively) effortlessly I was able to maintain an uptempo pace. The good weather had everything to do with it, which relates to something I was talking with Herczeg about yesterday.
I had been surprised by how slow my time trials had been in the last two months. Any run longer than two miles took significantly longer than I expected and was at a pace much slower than my race pace for the same or even a longer distance. For example, I ran the ten-mile time trial a full minute-per-mile slower than I had run ten-mile races earlier in the year, and I was working my ass off just to finish the training run.
Maybe this should have been obvious to me, and maybe it is obvious to everyone else, but the heat explains a lot of this deviation. Several running articles I read take the view that distance running times suffer by 10-20% in moderate heat and by even more in extreme heat, as the body begins functioning very poorly when core temperatures reach somewhere around 103 degrees Fahrenheit. The weather this summer has been particularly bad, with even early-morning temperatures falling within the ranges that the articles characterize as moderate to extreme heat, particularly if the high humidity is taken into account, which it should be. Apparently, there are no solutions other than being content to run more slowly (and staying hydrated!), buying a specialized cooling vest, or running on a treadmill.
The good news–and John mentioned this at one of our Saturday practices earlier in the year–is that several articles suggest that training through extreme heat improves a runner’s racing and training times under normal conditions. The theory is that as the body becomes acclimated to the heat, its cooling systems begin to work more efficiently. These cooling systems are utilized and pushed to their limits during races, regardless of the conditions, because the body is working as hard as it can. This is when the months of suffering through hot training runs pays off.
I wanted to share in case anyone else had been confused by their recent workout times. Make sure to factor in the conditions, as they are an important input in the equation.
wod # 139 6:30, 6:40, 7:11 I got held up at a stop light on the last run.
wod # 140 30:37John, thank you for sharing.
8/12 #140 26:18 (SC)
By the beach!