Right, thanks for the tips. I will re-do this week's run next week.
But will see what the weather is like first. This morning went out for an easy 14K aerobic, it was super hot already at 7am (31 degrees) but it was the pea-soup pollution (caused by an approaching typhoon) that killed me off. Did 6K then retreated to a nearby gym. Couldn't breath at all. So you guys in the UK, pls don't complain about the heat when the temperature is over 20 degrees....that is cool here.
Good luck to those racing this weekend. No races here till around September at least.
Hello! I'm quite new to P&D training but agree with a lot of their theories and am now following the base training from his Half Marathon book. I'm on week 9 of the 72Km Base Training schedule already but am taking it quite slowly and am repeating some of the weeks, say the LT runs that have not gone fully to plan (i.e. had to stop...)
The aerobic runs should be at HR 70-80%, and LT runs at 80=90%. As the training progresses over the weeks, should your pace for aerobic runs gradually increase?
This is because for LT runs, I'm finding I have to run very fast to get into that zone, and it is over my HM pace, not quite my 10K pace. So I have not achieved holding this for say, 20 mins yet, even though I'm nearly at the end of the 10 weeks plan. Plus training at this pace right now, it is hard for me as it is so hot (in Hong Kong).
Grateful for any insight on how to handle this and whether aerobic training also increases the pace over time. Cheers!
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.