Saturday, August 11, 2012
Today I had a miserable 13 mile run in the Florida heat. My thermometer said 89 degress at the end of my run. Well, actually I had to look at it, it didn't "say" anything to me. According to my internet search for Orlando Weather this morning, the humidity was at a ridiculous 88 percent.
I am an information junky. When I want to know about something, I can find it. Thank you, Al Gore, for inventing the internet.
What I found mirrors my own anecdotal findings. I have been upleasantly surprised at how my aged body has been reacting to the summer heat. Remember, this is my first year running. All new stuff to me. After reading other articles and this one in particular I am less inclined to call myself a wimp, or otherwise beat myself up at how SLOW I am running.
Today my pace was an astonishingly slow 13:33 - I hated that! Now, with my new knowledge, I get it. It wasn't so bad for an old guy.
So here are my findings, posted below, for your perusal, if you are inclined to be further educated or bored, whichever.
I can save you some trouble if you're interested in reading the complete article, but I also will give you some highlights that I found interesting.
Type in "turning up the heat runners world" into Google. Look for the article titled "Turning Up The Heat".
Here is some of the stuff the, at that time, 62 year old, athelete and author wrote.
"During the ( note from Boilham: 90 degree) hot run, my heart rate soared to 175, about 96 percent of my max. My temperature spiked to 103.5, close to the edge of heatstroke, which can potentially occur when your core temperature reaches 104.0. My lactic acid climbed above 4.0, the point most physiologists define as the lactate threshold where the leg muscles no longer function efficiently. And my plasma volume contracted by more than 10 percent, which, coupled with a 2.6 percent total dehydration, forced my heart to work harder to push blood to my legs. All this at a pace I considered comfortable. If I had run much longer or harder at 90 degrees, it's possible that I could have staggered into heat illness, the precursor to the heatstroke hurt zone."
"The important thing to note is that lots of summer runners train in similar temperatures and much higher humidity than you faced, and they run for two or three hours. This should help them see what hot weather can do."
"Point well taken. Even if you don't push the pace, running in hot weather forces the body into overdrive. That's why hot-weather runners need to make adjustments for the conditions they encounter. If you don't, you could start seeing mirages on the horizon. If they morph into grad students, you're in real trouble."
Here are the technical details for the subject.
BODY MEASUREMENTS AT 53° F
Heart rate 158
Rectal temperature 101.98
Lactate .978 mmol/liter
Sweat loss 27.05 ounces
Percent dehydrated 1.3
Plasma volume -0.2%
BODY MEASUREMENTS AT 90° F
Heart rate 175
Rectal temperature 103.45
Lactate 4.04 mmol/liter
Sweat loss 54.10 ounces
Percent dehydrated 2.6
Plasma volume -10.9%
Thanks for reading. Hope you found this interesting. Have a great day.
Wednesday, August 08, 2012
I had a nice slow 3.4 mile run this morning. It was pretty hot and humid, but an enjoyable, relaxing run anyway.
I have been doing run/walk with 2 min/1 min splits, and getting tired of looking at my watch constantly. I had tried an interval timer for my iPhone before, but it clashed with the Hal Higdon program on my iPhone. Just weird stuff going on when I tried to use both at the same time. HH would just stop, or worse, freeze up. Kind of frustrating, so I deleted the interval timer.
Last night, I found a different app, and it was FREE, too. It is simply called "Interval Timer" and is just a simple programmable timer. You can choose from a few different sounds to use as alarms for any interval.
So, I tried it out today for the first time. Smooth as silk, could hear Hal Higdons comments, my music from my playlist, and the alarms all sounded on schedule. It was fun to run this way, I didn't have to even think about my times.
I also use a Timex Ironman, with GPS and heart monitor. Today my run was so easy, I didn't see my HR go above 136 after looking at it many times. On my more difficult runs, it would peak at 170 to 180!
My pace was only 12.11 according to the Timex Ironman, and it made for an extremely easy run today, even with the heat and humidity here in Florida.
I remember, not so long ago, when a 12 min per mile pace was really difficult for me. Nice to see the improvement.
Thanks for reading, and have a great day.
Friday, August 03, 2012
Today is my rest day.
Tomorrow should be a 10M long slow run, but I plan on adding a mile to each LSR until my taper week. So, I will be doing 11M LSR tomorrow.
My idea is to get to my 20M LSR a bit earlier, which will enable me to have an extra week to taper earlier. I don't think HH's program is specific enough for my age group (over 65) and I need more taper/rest before the Marathon.
Also, even though I am adding a bit of mileage, I am running slower than I want to. My plan is to do 2/1 run/walk up until the race. Dang it, I am being very conservative in my desire to finish this marathon.
I've come to believe that my training WILL prepare me for a finish, but not be overtrained and prone to hitting the wall, or getting injured.
I've been using the RICE method for my sensitive knees, as well. RICE is rest, ice, compression and elevation. Also, have been wearing my ACE brand knee wrap around the house in the evening, and using a foam roller as well. I've found information on how to use a foam roller specifically on the IT band and to help with runners knee problems. But, I do use it for entire leg/back massage as well.
Just wanted to put this info out there. Anyone reading this who might disagree with my strategy, or have helpful advice, please feel free to comment. Especially from those who are more mature runners.
Spark People are the best, and I thank everyone who has encouraged this geezer to pursue his goals.
Thanks for reading and have a great day!
Tuesday, July 31, 2012
Sure, it's easy for you chicks to run slow. Not so for us ego driven guys. How am I supposed to run at 14 minutes a mile when Chuck Berry is belting out "Johnny B, Goode" in my earbuds? Or, Richie Valens wailing "C'mon Let's Go"?
I want to move and get my heart rate going and beat yesterdays or last weeks time.
But, alas, I am forced to use reason over ego. I am old. Sigh. My knees hurt when I go too fast too long. Sorry Chuck and Richie, I am going to listen to Barry Manilow or Kyu Sakamoto for a while and run slower and smarter.
Today, I did 3.2 miles and I did it in ::blushing:: 45 minutes and 11 seconds. When I got home, I wasn't even tired. My heart rate maxed out at 140BPM, and it took a while to get over 123BPM. I ran like a chick.
However, wuss that I am, I will be more likely to train uninjured and do my MARATHON in November if I train this way. How long can I keep my ego in check?
Keep in touch and we'll see if I start bragging again about how fast I am.
Thanks for reading, and have a great day.
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