[theboyblunder]

Originally Posted by seanynova

finished last week with another 5.5m to make it 56m for the week.

this week i did:
mon: 5m easy
tues: 12m easy
wed:4m easy
thurs: 9holes of golf (shot 37 )
fri: 7.5m, 58:46mins @7:50m/m HR 158/186
26degs, evening

6x 0.62m Splits:
3:27(179)-5:34m/m
3:24(183)-5:30m/m
3:28(186)-5:36m/m
3:28(181)-5:36m/m
3:27(18X)-5:34m/m
3:26(18X)-5:32m/m

was rushed to get this done so the warm up/down was short by a mile each, but happy i got 6reps done, all about the same effort and prob could have done another 1 or 2, only i had no fluids on the run so mouth was very dry. happy with the even enough times also, typically 2-3secs faster and more even than last time i did this sesssion(2/3weeks ago)...only thing is im short on mileage this week now, might double up tomorrow.

total weekly mileage: 28.5m

Hey good stuff seany, especially in 26C! Were at the same paces now - I think the reps early in the programme are starting to kick in now....

[seanynova]

Originally Posted by theboyblunder

Hey good stuff seany, especially in 26C! Were at the same paces now - I think the reps early in the programme are starting to kick in now....

i like that about the plan A, get the faster stuff in early and when the tempos come on week in week out they are a lot more comfortable(?)....was one thing i struggled with when deciding on a programme.

i went with elite Q2 session though, wanted to mix up the tempo stuff with faster stuff later on and see how i react....next two weeks for me are tempo now and then intervals again..kindo of a 3week cycle....ill see how it goes

[seanynova]

sat: 5m easy am; 5.5m easy pm (about 5hours apart)

sun: 21m, 2:48:28mins @8:01m/m HR 149/1XX 22deg sunny!

total weekly mileage 59m

had to cut a run short friday so to catch up on mileage i did a double session yesterday, but were in hot weather but ran easy.
this mornings run was harder, was hot and sunny and i was just tired from lack of sleep. got through it anyway although i stopped a few times to take on extra water, and get hosed down by someone watering their garden lol

[seanynova]

mon: 4m easy

tues: 5m easy

wed: 9m incl 4x 1m tempo, 1min rest, 5min rest and 2x 1m tempo again.

didnt go to plan, ran this earlier in the day for some stupid last min reason and was just after eating some crap food so really wasnt in the mood for this run, in fact dreading it all day...

did a 2mile warm up and after that took a break, wasnt feeling good, stomach was irritated, but after a bit got under way, as usual the 1st rep was easy, second started off too fast but i slowed it down but may have been my downfall, 3rd was hard but doable, and 4th was short by half mile ish, stoped at a water fountain and also to go to the jacks...took an extra recovery after that. convinced myself to do reps until i got to the highway, which was 1x 1mile and about 0.7m for the second....pace was way off again, cant get to grips with my tempo pace, i have no stats yet as my garmin wont upload but from memory they were 6:12-6:18ish, thats pretty slow for when i should be. it was 28degs though with a feels like factor of 34degs incl humidity...could the heat really be impeeding my runs? anybody with experience trying to do long hard sessions in the heat that much? is it worth 2, 4, 6, 8sec etc per mile?
it was ok on the intervals session last week though.

anyway, im wrecked all week so will cut the mileage short a bit, its a recovery week so an extra few less wont hurt

total weekly mileage: 18m

just found this calculator, anyone with ideas or it? i entered 10m in 1hour at 16degs, equivalent time at 29degs is 62:15, which is around 13secs/mile slower. ok, im doing 6x 1mile and not 10 straight but you get the picture.
http://www.runworks.com/calculator.html

[theboyblunder]

I wouldnt be able to put a figure on it but its got to be worth a decent chunk of time alright. 28 deg with high humidity would wreck any session for me.

Why not get out early? Ive recently done intervals in the morning before breakfast. Its probably not ideal training-wise, but I found I was close enough to my usual pace on them. Might be an idea for quality sessions under 10 miles or so.

[seanynova]

Originally Posted by theboyblunder

I wouldnt be able to put a figure on it but its got to be worth a decent chunk of time alright. 28 deg with high humidity would wreck any session for me.

Why not get out early? Ive recently done intervals in the morning before breakfast. Its probably not ideal training-wise, but I found I was close enough to my usual pace on them. Might be an idea for quality sessions under 10 miles or so.

couldnt get up that early mid week id say, work at 8 so by the time i shower etc id have to get up too early, although you are onto something, if i did it 1 day a week and shower at work then it might be worth it-ill think about it.
until then i will get up early at the weekends for the long run.

thinking about the temp after, it would slow thing down alright but prob not much over the 6min intervals, HR was also closer to PMP that tempo pace....just have to keep plugging away i suppose.

[misty floyd]

Hey Sean, going well man. When does the temperature start to ease off there? Sounds like hard work.

[seanynova]

Originally Posted by misty floyd

Hey Sean, going well man. When does the temperature start to ease off there? Sounds like hard work.

its hard work alright, im getting negative about it now too but ill keep plugging away...

not sure when it starts to get cooler, sept is supposed to be cool(ave high 18deg). Aug is usually cooler than july, by 1deg statistically. july this year was hotter and dryer than usual too though....safe bet is to say end of aug/early sept and ill be in a more comfortable temp range id say...approx 9weeks training.

how are you getting on these days? you training?

[Killerz]

Originally Posted by seanynova

just found this calculator, anyone with ideas or it? i entered 10m in 1hour at 16degs, equivalent time at 29degs is 62:15, which is around 13secs/mile slower. ok, im doing 6x 1mile and not 10 straight but you get the picture.
http://www.runworks.com/calculator.html

Quite an interesting calculator alright, seany. Makes a lot of sense. I think i get a bit hard on myself here in toronto with the crazy heat and humidity. But i think training throught the stifling heat of summer pays dividends in an autumn marathon when things cool down by c.20 degrees in some cases.

[seanynova]

Originally Posted by Killerz

Quite an interesting calculator alright, seany. Makes a lot of sense. I think i get a bit hard on myself here in toronto with the crazy heat and humidity. But i think training throught the stifling heat of summer pays dividends in an autumn marathon when things cool down by c.20 degrees in some cases.

hey killerz, sorry dude, im very bad for checking out peoples logs, didnt know you were in TO. ill keep an eye on your log from now on. whats the plan for chicago? how are you finding the going in TO?
i think the calculator is onto something alright but im wondering if it is accurate for training intervals like what i did..in saying that when like in TO is high 20s its fairly impossible to go as fast as you would in weather in the teens or something.

im *hoping* for a bit change in my training once the end of august comes around and the temps drop to los 20s and more....hopefully we will see better things when it comes to long runs and paced runs where dyhydration etc are big factors....live in hope.

hey, i actually got a message for a lad in TO doing the 10miler next week...ill pass on your details if you dont mind. he is training for the waterfront marathon i think in oct.

good luck with your training, as i say ill keep an eye on it.

[seanynova]

wed:9.0m, 1:10:29mins @7:49m/m avHR161 28degs early evening!

4x 1m Tempo Splits:
6:15(167/174)
6:12(171/177)
6:14(174/178)
6:10(174/183) - 0.56m
2x 1m Tempo Splits:
6:25(175)
6:18(???)

thurs: rest

fri: 5m easy
sat: 3m easy - misty, im not obsessed but got this in between a wedding cermony and reception...lol. in my defence there was a 4hour break

sun:16m, 1:59:41mins @7:28m/m HR 161/178
25degs evening

5x 6min Tempo(HR):
6:10(169/173)
6:10(170/175)
6:09(172/176)
6:11(173/177)
6:13(174/178)
3min Tempo:
6:08(171/178)

total weekly mileage: 42m
phase 2 complete - 6weeks ave mileage 49/wk.

todays long run was the day after a wedding, and to point out it was a chineese wedding cermony with a 12course meal, it was unreal! anyway, long story short, there was no way i was getting up early to do this run today so left it off until the evening..which wasnt so bad luckily. temp was at 25degs but prob dropped to 22degs by the end of the run. tempo pace seems so hard without the HR backing it up....my HR stats for DCM last year were averaging 177/178 ish for training tempos at 6min tempos so in that sense i should have more in the tank, but i dont!
cut the last 6min tempo short as i stopped at the water fountain, was gasping and my mouth was really dry, had ran 8miles at that stage and 33min at tempo pace so a drop of water was well needed.

back to higher mileage next week but going away for the weekend so not sure what ill end up doing.

[misty floyd]

Originally Posted by seanynova

its hard work alright, im getting negative about it now too but ill keep plugging away...

not sure when it starts to get cooler, sept is supposed to be cool(ave high 18deg). Aug is usually cooler than july, by 1deg statistically. july this year was hotter and dryer than usual too though....safe bet is to say end of aug/early sept and ill be in a more comfortable temp range id say...approx 9weeks training.

how are you getting on these days? you training?

Not obsessed at all Sean That chinese wedding sounds interesting, well fuelled for the next days run I suppose.
Yeah I'm training. Had a bit of a breakthrough yesterday after weeks of not feeling it. 18m with last 5m in 32.30. I was listening to Led Zeppelin for the last 5m, hence the faster than marathon pace effort. I'd been struggling to finish 16m easy. Its funny how one run can totally change your attitude.

[Gringo78]

Originally Posted by seanynova

i have no stats yet as my garmin wont upload but from memory they were 6:12-6:18ish, thats pretty slow for when i should be. it was 28degs though with a feels like factor of 34degs incl humidity...could the heat really be impeeding my runs? anybody with experience trying to do long hard sessions in the heat that much? is it worth 2, 4, 6, 8sec etc per mile?
it was ok on the intervals session last week though.

anyway, im wrecked all week so will cut the mileage short a bit, its a recovery week so an extra few less wont hurt

total weekly mileage: 18m

just found this calculator, anyone with ideas or it? i entered 10m in 1hour at 16degs, equivalent time at 29degs is 62:15, which is around 13secs/mile slower. ok, im doing 6x 1mile and not 10 straight but you get the picture.
http://www.runworks.com/calculator.html

In Daniels Running Formula 1st Edition he had a table which suggested a slowdown of 1sec/mile/deg above 16degC. He did not include this in current 2nd edition of book but that would back up the calculator above you quoted which says 13sec/mile difference over 16-29degC temperature rise.

I ran in the past in Carribean & hottest part of south eastern turkey (>40degC) and the heat definetly takes it out of you but it'll stand to you. Just make sure you don't get dehydrated as I left myself drift a bit too close to the edge in the past and its not a good idea - you seem to be doing good so far though.

[Killerz]

Hey seany, ya, i'm pretty bad at following logs myself.... Try to catch up on them when i'm not too crazy busy. I didnt catch exactly where in canada you're based?

Hoping to get down to just under the 3 hour mark in chicago all going well. I trained through the lovely toronto summer last year for the waterfront marathon, where i got my BQ, then trained through the winter here for Boston and a 3:01 odd here in toronto in horrendous wind and rain. So, a solid few weeks now and a decent day in chicago is what i'm hoping for.

The guy doing the 10 miler got in touch alright- seems to be located quite close to me here downtown toronto.

[seanynova]

Originally Posted by misty floyd

Not obsessed at all Sean That chinese wedding sounds interesting, well fuelled for the next days run I suppose.
Yeah I'm training. Had a bit of a breakthrough yesterday after weeks of not feeling it. 18m with last 5m in 32.30. I was listening to Led Zeppelin for the last 5m, hence the faster than marathon pace effort. I'd been struggling to finish 16m easy. Its funny how one run can totally change your attitude.

good stuff, that nice and lively for the last few miles....you doing much tempo stuff? 4x 10mins kind of thing? they work well for you last year.

the wedding was very good, when the vietnameese bride was walking upto the alter, the chineese groom was playing a little tune on his guitar.......falling slowly - glen hansard of all people!!!
i had to be roled out of the venue from all the food after, kind of services buffet style with lasy susan table (rotating centre peice)...happy days!