Smart Training in the Heat

JACK’S MARATHON TEAM – Coach’s Blog

Chi26.2 Week 16 / NYC26.2 Week 13 / Nap26.2 Week 12 (Aug 25th, 2014)

 

sweaty-runner revised

 

Hi Jack’s Team Runners:

Wow – what a brutal weekend for training.

It has been a very long time since we have had several days of 90+ weather and coupled with nearly 100% humidity – making it hard to breathe maintaining an easy pace. Don’t be discouraged – it takes your body several weeks to adjust and some people never adjust to it. Typically we get this type of weather earlier in the summer, and we can slowly adjust to it early in our training long before we get to the 18-20 mile long run.

 

I ran the Batavia Peapod Half Marathon Madness this weekend and the majority of runners struggled.

The only few personal records (PRs) or Personal Bests (PBs) I was aware of, were those runners who had never run a half marathon before – so just completing it was a PR. Most of my running friends took 5-10 min longer than their best times. That translates to ~25 to 45 seconds slower than their regular race pace.

 

Below are links to tips for hot weather running from the Boston Athletic Association and Runners World Magazine.

 

Running in Hot Weather – BAA

 

Running in the Heat – Runner’s World

 

I particularly like the suggestion by BAA to resort to an Effort Based Run and not to focus on normal/target pace.  This stresses paying attention to your body signs and breathing rather than monitoring your Garmin or watch.

 

Additionally, one strategy that I recommend (and have used during the 2009 Madison and 2014 Nashville Marathons) is to resort to a run-walk-run strategy. This can be as short as 1 mile then 30 sec walk and repeat or a touch longer such as 2 mile run followed by a 1 min walk – whatever it takes to keep your breathing comfortable.

 

The key is to listen to your body and slow down.

 

I truly hope we will not experience such weather on any of our upcoming Race days.

However, what you practice now will prepare you for whatever comes on Race Day.

 

Let’s review the training plans for this week according to each target marathon:

 

Chicago Week 16 Training Plan – ONLY 7 WEEKS TO GO!!

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 3 – 4 6 R or XT 7 Rest 14 REST 33 – 34
Beginner 4 7 ^ R or XT 5 – 6 Rest 16 * REST 32 – 33
Intermediate 4 7 ^^ R or XT 9 Rest 16 * REST 37

 

NYC Week 13 Training Plan -10 Weeks to Go!

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 5 R or XT 6 Rest 16 R or XT 31
Beginner 4 6 ^ R or XT 6 Rest 16 – 17 R or XT 32 – 33
Intermediate 4 8 ^^ R or XT 7 – 8 Rest 18 R or XT 37 – 38

 

Naperville Week 12 Training Plan – HALF WAY TO RACE DAY!

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 5 R or XT 6 Rest 14 R or XT 29
Beginner 4 6 ^ R or XT 6 Rest 15 – 16 R or XT 31 – 32
Intermediate 4 8 ^^ R or XT 7 – 8 Rest 16 R or XT 35 – 36

Note: R or XT refers to a Rest day or Cross-Train for ~30 minutes. This involves Yoga, swimming, weights, cycling, stretching etc.

^, ^^ speed/hill work as given in detail below.

* last 4 to 5 miles of Long Run in at Marathon Goal Pace.

 

 

 

Chicago Team Members – Beginner and Intermediate runners your suggested Tuesday run is a TEMPO workout consisting of a 1 mile warm-up, then ~ 4-5 miles at TEMPO pace and then 1 mile cool down. Your Tempo pace is typically 15-20 seconds faster per mile than your marathon goal pace. Note: if it remains hot this weak – you may find it necessary to slow your Tempo pace to Marathon Goal Pace, monitor your breathing, walk to rest and recover and continue workout. If your breathing labors considerably resort to your comfortable Long Run Pace. Alternatively, you could do another Hill workout and skip the TEMPO run. Refer back to my previous update for details of a Hill workout.

 

Your Long Run plan this week involves a cut back to 14 or 16 miles. * Note – Beginner and Intermediate runners – if the running conditions permit and you feel strong, you could trying running the last 4 to 5 miles of your long run at a marathon goal pace (30-45 sec faster per mile than your normal pace). This will help prepare you for maintaining a goal pace while running on tired legs and simulates the feeling you will experience in your legs during miles 20-26 on your marathon race day. Notice I only recommend doing this during weeks that involve a Long Run cut back.

 

Please remember if the weather is extreme and you are not feeling energized, you do not have to attempt this at the end of your Long Run.

It is a strategy to use for those runners hoping to improve on their previous marathon finishing times.

 

 

NYC Team Members – Regular weekly routine – for Beginner and Intermediate NYC runners – you can incorporate a few miles at your Marathon Goal Pace (30-45 seconds faster than your easy pace) into your Tuesday run as follows depending on your target total miles:

 

Total Run Distance Warm up Distance MPG Distance Cool Down Distance
6 1 4 1
8 2 5 1

 

This week your Long Run is either 14 or 16 miles! Remember to practice your fueling strategy.

 

 

Naperville Team Members - I hope you enjoyed your long run cut back.

Hopefully you are feeling energized. Beginner and Intermediate runners – you can incorporate a few miles at your Marathon Goal Pace into your Tuesday run according to your planned miles for the day:

 

Total Run Distance Warm up Distance MPG Distance Cool Down Distance
6 1 3-4 2-1
8 2 4-5 2-1

 

This week your Long Run distance increases to 14 to 16 miles depending on the plan you are following. Remember to work on you pre-run diet and mid-run fueling strategy as well as your run recovery.

 

Keep up the strong effort and please send me an email is you have any questions or concerning

Wishing for cooler weather and Happy Running to you All!

Regards,

Everett

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