I live in Hong Kong which has similar weather to S Korea. It's 34 degrees and sunny today. To beat the heat:
(1) I usually run early in the morning when it is around 29 degrees (only) but much less sunny. Always wear a cap or sun visor, sunglasses, running vest instead of a T, and do carry water if your run is longer than 30 mins. Mozzie spray and sunscreen is a must.
(2) Head for the trails where there is less concrete and some shade from trees.
(3) Listen to your body and adjust slowly. Even if the heat doesn't get to you the humidity is hard. I come back from 1hr + runs like I've just come out of the shower, and can wring my clothes out. You'd be able to tell how you are doing if you have a HR monitor. My HR often starts at 200+ in the summer (I usually start on an uphill section...), but after the first km it all settles down.
(4) Put your feet in a bucket of ice water after your run, and slap on a cold wet towel on your face.
Hope this helps. Non-runners are always amazed how I can continue running in the summer, but you just get on with it, and don't run in the hot parts of the day.
I doing the Pfitzinger Base Training to build my aerobic base during the off-season asI do see the rationale in his training plans and writing. A question regarding heart rate though:
How long does it take for the HR to stablise during an aerobic run (steady pace), because the HR always spikes during the first bit of the run, and then should fall and stablise before "cardiac creep", right? And does the time it take to stablise mean anything? For example it if takes 3K as opposed to 1K, does the latter mean you are fitter?
Or does the whole thing depend on your condition that day, and what you've done the day before, plus external factors like heat / humidity etc.
And does a good warm up really flush out this HR spike--fall? If so, what is a good warm up jog?
Plus, even at a steady HR in Z3 or Z4 on the Garmin, could you feel out of breath and terrible? Surely there should be a zone where running is "comfortable?"
Hello everyone on this thread....I know this is probably not a great time to join the thread, with the VLM in 2 weeks, and everything coming to a head for many of you, but I've just decided to start Base Training with the Faster Road Racing Ptifzinger plans.
I live in Hong Kong and have been disillusioned by a mad on-line coach for a couple of years (!!), and although I am 49, I still think I can do something with these old legs of mine. Goal is to break 1:43 HM and 45 mins 10K. Right now racing season is almost over, I did my last race 2 weeks ago, a disappointing trail/hilly 14K. Have been hit by the flu 2x this winter and this has impacted my training, my time was nearly 8 mins over my PB and it was a struggle, not a nice feeling.
I'm going to do the Base Training (72K) from around week 2, then follow a 10K or HM plan after that for races starting in the autumn. Summer is far too hot to race here in Hong Kong.
Yes, that's me with the mad coach. I told him I haven't been running well since 2 bouts of flu this winder, and he set me 4 x 3K HM pace today, with 4K steady afterwards. Of course, I couldn't handle it.
I will have a look at the thread then. Have lost my mojo, plus the 99% humidity here (aka mist / fog / drizzle, can't see a thing, everything is wet) doesn't help in the training. Need to reboot, rebuild a fitness base, and then train for better racing.
I am reading a Pete Pfitzinger book called Faster Road Racing and am considering starting his programmes as training for the next racing season this autumn. I have used an on-line coach in the past, but am getting bored with the same workouts, and he only gives out 2 weekly schedules; I can't see the whole picture of where I am at. Also can't see that I get faster towards the end of the training and the volume is more or less the same throughout.
How has everyone elses performances fared on using Ptizinger or other printed training schedules? What are the pros and cons?