Recovery week. When I saw it on the schedule, I had visions of lounging around a hammock and eating cheeseburgers. Not so much. It basically just involved a shorter long run. Overall, the runs went well. I had a good speed workout, 10 x 100-meter strides after an 8-mile aerobic run, and the other runs went fine. Yesterday's 14-mile medium-long run was an ordeal because of about 90 percent humidity. Runs like that make me feel out of shape, even though I know it's just the lack of oxygen. The end result was a recovery run this morning that I did too fast. Maybe it was because Central Park was so packed with the nice weather.Miles: 55
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Great week. About yesterday's run - it may have felt like an ordeal because of hydration issues - both in and out. Sweat on your skin can't evaporate so you lose a lot of the cooling effect and you sweat more and end up more dehydrated than you might normally.
Have you ever done a sweat test?
greg,
it's all hydration issues. i had a few beers the previous night and only had about 10oz of water beforehand. i have a high sweat rate, not to mention a history of dehydration problems. it was just a medium-long run, so it wasn't that big of a deal. i drank more often and took both a gel and 16oz of gatorade. i won't have to worry much more about those kind of conditions in nyc, thankfully.
oh, i've done the sweat test, although my scale has questionable accuracy. during saturday's run, i lost 4-5 lbs, way too much b/c i only weigh 160.
We had the same conditions here yesterday and I had a similar issue. And I have the same sweat rate. Unfortunatley, we have these kinds of conditions through October!
Most of the time you're pretty inspiring. 55 miles on a "recovery week" is just damn depressing, at least I can relate to your pace times this week ;)
Adrian,
Believe me, 55 miles is not my definition of "recovery week." I just trust that if I do all these workouts it'll pay off. I'm still not crazy w the times on my tempo runs. I feel like they should be faster.
They would be if you weren't running the rest of your runs so quickly ;)
Also, you can't go by pace alone when gauging tempo runs. Again—heart rate monitor.
Your body is a dynamic biological mechanism. Your resting heart rate fluctuates, your max heart rate fluctuates. It is never the same day to day. Tempo paces (Dniels, Pfitz) were created under laboratory conditons that don't acount for residual fatigue, the ramping up of mileage, jus having an off day, etc. That's why the perceived effort is as imortant as pace.
Anon,
True as always. The perceived effort for my tempo run last night was right on. I felt strong and the pace was tiring but nothing extraordinary. I did the 5-mile loop in Central Park in the middle of a 10-mile run at about 6:40 pace. It felt a little quicker than that. The workout overall was good, and Central Park's pretty hilly. I'm sure I'll get there.
Then lay off the sauce, you booze bag.
Grreat blog
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