With three weeks until my next road race-training session, I was checking on my distance versus pace training. Basically I am doing no faster paced sessions due to running in the heat. I’ll have to do a couple of tune ups before the 10 Mile Mizuno Wave Run in Kuala Lumpur, otherwise I’ll not get back before the proper heat comes on at maximum (about 7.30 a.m.)
Here’s a graph of my pacing since I’ve been in Brunei which shows that over 50% of my training runs have been in the 10-11 minute mile bracket. This is all I’ve really been able to do, given that temperatures are normally around 30 degC and in excess of 90% humidity.
According to VDOT calculations, this is actually bang on for the long easy running pace. Unfortunately, not all of these distances have been classically long runs, but it’s still early days yet and I’m happy to take a full 6 months to allow my body to heat adjust, before worrying about getting faster.
Distances covered vary from 5K through to 15 miles, with a recent maximum of 27 Km. (I’m trying to switch over to metric in my head but I am still dumbfounded by min/Km and Km/hour. I’m OK with converting total distance though: my 1.6 times table is coming along nicely).
Some more stats from the nine weeks of running in a hot climate
Sunday – RUN 27K (pm)
Monday – RUN 5K (am) – at MRP (marathon race-pace)
Tuesday – 30 min CIRCUITS (am) / Massage (pm)
Wednesday – Run/BIKE/Run BRICK (pm)
Thursday – REST
Friday – Reformer Pilates (am) / Long BIKE (pm)
Every other day I’ve completed one of the following: HIIT / Glutes / 8 min workout (x 3) and practised rollering, including the piriformis stretch which I’ve been advised will help (eventually) to loosen off an area which may be linked to my on-going calf and Achilles strain. I found this guy on youtube and liked his quirky wee demo. Runners will be familiar with the last stretch, usually performed in a standing crouch position after a run.
Also have a quick look at this guy (who kinda reminded me of a Skinny Marc Jacobs in lycra 😉 ), I mean, look at his form on the rollering techniques!
Next week brings a long run of 30K and hopefully a return to the jungle hash, followed by a step-back week with shorter runs. Happy Days 🙂