Yesterday the National Weather Service issued a heat advisory for South Florida warning residents to stay indoors to avoid heat stroke.
“The high temperature is expected to be in the lower 90s with high humidity. Near record high temperatures are expected throughout the work week.”
Tonight I have speed work on the schedule and I’ve already made sure I have plenty of dollar bills in my Armpocket so I can stop and buy a bottle of water or two if needed. I know rest breaks are frowned upon during speed work but safety first. Or maybe I should run on the treadmill. We’ll see how hot it feels this evening! If there is a breeze it might not be too bad.
Chicago Training Recap Week #6
Tuesday: 5 miles @ 14:52
Wednesday: 5 miles @ 14:48
Thursday: 1 w/up, 3 miles @ 13:37, 1 c/down
Friday: 5 miles @ 15:03
Saturday: 4 miles @ 14:45
Sunday: 7.5 miles [of hell] @ 15:29 [inc. walking breaks] + strength training
Total: 31.5 mi
This week was NOT my week at all. Every single day my legs felt sluggish. Not sore just really heavy.
Sunday I was supposed to run 11 miles and I only made it 7.5. I definitely feel some guilt over this (or a lot) but I was struggling. I was walking, a lot. I just couldn’t see how this run would help me become stronger.
I know a lot of runners would have kept pushing through, and most days I am one of those runners. I’d rather completely miss a short run day, or cut a speed work session short than reduce a long run. In my opinion there is nothing more important than the long run – but I just didn’t have it in me. My heart wasn’t in it at all, and my legs were like bags of cement!!!! Plus I felt a little light headed, maybe due to the heat/humidity.
I’m too afraid to even about this being cumulative fatigue already because I was only in the 2nd of 5 phases that are incorporated into a Hansons training plan last week!
The Five Phases of a Hansons Training Plan:
If you’re not familiar, a Hansons plan breaks down into five parts:
1. Base building – all easy running with slightly increasing weekly mileage.
2. Transitional – a bridge between easy running and 2X a week workouts.
3. Threshold – increase in mileage and decrease in pace to teach you what race pace should feel like.
4. Race specific – long runs at race pace.
5. Taper – recovery from training in order to feel the best on race day.
Last week I completed the Transitional phase, and this week I am onto the Threshold phase.
The third and fourth phases are obviously supposed to be the hardest … which scares me because last week nearly knocked me out!
Oh, the Humidity!
I was telling Megan the other day that I really hope I was only feeling so sluggish because the heat and humidity were at an extreme last week. The lowest the humidity ever got during one of my runs was 69%. Most days it hovered around 75%, and the feels like temps were always in the mid-90s.
There is no doubt that my heart was working hard – some days I thought it would beat out of my chest even at my easy pace.
On Thursday I was supposed to do 3 miles @ 13:32 and averaged 13:37. I’m giving myself a break there because I know adjusting for the heat and humidity I did okay. The thing is … three miles felt like a lot. I’m supposed to run 26.2 miles at that pace?
To get through the run I just kept reminding myself I have run a half marathon at that pace before … just in much better weather conditions.
Chicago better be cold!!!! I am counting on it! (Just not too cold, haha).
Since I cut my long run short I made sure to get in a good strength training session. I killed it on upper body lifts so my chest has been a little bit sore, but surprisingly my legs are not sore at all.
^For my fellow HP lovers 🙂
I did go really light on squats again so I am hoping this helps my legs feel less sluggish this week :).
Does the humidity get out of control where you live too?
Does the heat/humidity make your legs feel heavy? (pls say yes)