July 27, 2010

Too Damn Hot

Week of July 19 ~ 25

Plan: 25/20/25/15/20/35 = 140km
Ran: 25/17.2/30/15/30/0 = 117.2km / 73 mi. 10:42

The week got a bit screwed up by trips on Friday and Sunday, and the HOT weather.
By the way, the temperatures I give are all in the shade. I don't even want to know the heat in the sun. They are on my own thermometer, but FYI I just read that "official" temperatures are measured at a height of 2 meters, above GRASS. Since most of us spend most of our time outdoors on asphalt or the like, actual temperatures are much hotter. If the weather report says it's 33C out, you're actually baking in 38 or 40 degree heat if you go out. And kids and dogs closer to the ground are even hotter! Good to keep in mind....


11:30 - Weights and core at the gym.
1:00 - 10k in 28:57/28:03. Legs stiff. 34C/93F
5:15 - 15k. 1:20:20. 28:52/26:41/24:47 @5:47/20/4:58 Tired going out but then felt ok last 5k. It cooled off to 32C/90F!

1:30 - 8k in 45:57 @5:44. 34C Pressed for time, but felt too hot to run more.
7:30 - at the track. 800/1200/1600/1200/800/400
3:25/4:57/6:40/4:53/3:10/93 (jog 200m after the 800s, 400m after the others).
1600 @ 4:10/k, others a bit faster. Legs ok, not running hard. Last two barefoot. 31C/88F

30k. 2:32:51 @5:06
Knew I would not be able to do a long run on Sunday, so wanted to get a bit of extra distance.
Felt ok after 5k and better after 15k. Stopped for water 5 times and drank a lot. Still lost 1.2kg/2.6lbs.
Time: 4:30
Weather: 33C/91F > 31C/88F 40%
Shoes: 182g. Running in light shoes is nice.

15k. 1:23:04 @5:32
28:28/27:30/27:06 @5:41/30/25
Legs stiff and tired, but not sore. Thought it would be 5:40 pace all the way, so not bad.
No time for gym in the morning.
Time: 5:00
Weather: 32C/91F 40%

Planned 10/10, ran 10/20.
9:30 - 10k 29:50/28:46 32C/90F
4:00 - 20k 1:57:56 @5:54
Legs tired, hot! Did well to pick up last 5k and finish. Tough run, even though mostly in the shade.
34C/93F > 32C/90F

Went out in the afternoon. Planned 15 in the morning, but legs were too tired and it was too hot.
Will run Monday, although next week I will cut back to 100k or less. Have a time trial on Wednesday and a run in the hills on Saturday (so no long run on Sunday).


  1. Good week in hard conditions. Well done.
    182 gm shoes are damn light...but I suppose you can handle as you also run bare foot.
    I plan never to run in light shoes again!

  2. how are you liking the barefoot? i am about to return to my vff's....felt like running in cement blocks last sunday...in my brooks beasts...cheers, my friend. sending you some sf fog!

  3. You're doing OK considering the temperatures. Luckily we don't do a lot of running on concrete or bitumen. In summer it can be very humid on the grass track. We get a reading on the BOM site called 'apparent temp' which takes into consideration wind and humidity. On a windy day now it can be 5C or more cooler than the actual temperature. Hanging out for the 10C+ days!

  4. I'm sure it would be cooler for Ewen to run in Tokyo as he is not as close to the ground like dogs, kids and me ;)

    Yes, Bob it really is unbelievable the weather in Japan. Nobody that hasn't spent time there can't understand just how bloody hot it gets in summer and how bloody cold it gets in winter!

    Take it easy.