Time: 33:34
Pace: 10:38
Well, last night I started getting a sore throat and sure enough by 1am I was up sneezing and just having a hard time. Mostly sinus all above the neck problems that kept me up most of the night. I decided to push my run to lunch time today which is really a good thing because I do need to do some runs in the heat.
Started my run around 11:45 and very shortly into the first mile I was suffering from the heat. This is really only my second run in temps over 80 degrees since last summer and I was suffering.
I had to stop and walk briefly three different times just to try and cool down a little. I'm still having problems pacing myself and finding a good rhythm on my runs but I will find it eventually. I was able to finish with a slow jog and I do feel good that I was able to get at least 3 miles in today. Just trying to stay positive! One word description....HOT!
Tonight is quads and calves and here is my workout...
Safety Barbell Squat: 4 x10
Leg Press: 4 x10
Leg Curl: 3 x10
Standing Calf Raises: 4 x12
Leg Press Calf Raises: 4 x12
Seated Calf Raise: 3 x10
Seated Leg Press: 3 x10
Weighted Crunches: 4 x15
Dumbbell Squat: 3 x10
My calories yesterday were too low. I came in at 1758 for Monday. It looks like today will again be below 2000. I'm going to try and get them up over 2000 before the end of the day, just haven't been as hungry. In order to continue to drop in weight and factoring in my level of activity my calories should be around the 2500/2700 range. So, I need to get my calories up in order to be able to survive on my runs and in the gym! Must eat!
Pace/Elevation
Jason The Running Man
9 comments:
Always tough to turn the corner into hot-weather exercise, especially when you've conditioned yourself so much to doing it in the cold. Keep plugging at it, though, and it'll get easier.
It may even help you to switch everying up, and spend about 2-3 weeks doing nothing but low intensity weight-loss cardio, forego the weight training and hard-core performance training, and then pick that back up at the end of May. Heck, you'd be pushing less mass, and could concentrate on full tilt performance nutrition as you start the marathon training plan.
I agree with David. I would back off so much weight training and focus on adjusting to running in the heat. You may even want to split your runs up. Some in the morning and some in the evening on the same day.
Temps will continue to rise so it is a good time to ease into it. Heavy legs will only hold you back.
I'm not sure I agree about the weight training. If your "A" goal is the marathon in November, you have 25 weeks until the race. You don't want to start a marathon buildup before 18 weeks out. I would use the 7 weeks in between to bring up your strength (just don't bulk up) and weight management. Then begin your running buildup about 18 weeks out. Acclimatizing to the heat doesn't do you much good because it isn't going to be hot in Richmond in November, and that's what you are training for. I would avoid the heat and keep your running to base building only during the next 7 weeks.
But that's just one man's opinion...
Also, you are right about the calorie intake, you have to fuel your workouts while still losing weight...it's a tough balancing act.
The heat takes some getting used to. I usually start out at a slower pace and try to finish faster when I feel some comfort and can adjust to the heat. No problems with the heat around here. I wouldn't worry too much about the weight training affecting your running. Good luck!
Hi Jason,
I found your blog through some common friends. Wow you have done great in the past few years. Seems we both have had our own struggles to overcome. I just completed my first HM this past weekend. I will look forward to comparing notes with you. Hope we can become friends. Good luck...Randy
Be very careful out there in the heat...in time, your body will get use to the temperature...but you still need to make sure you stay hydrated. It won't cure anything, but sure will make the heat more tolerable. Just make sure that you do not over hydrate in the process.
Keep working hard at it...great to read.
Go Jason!
- Dean
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