Training Update – Sept 5, 2024

Running Workouts

This has been a pretty good week for running. Oh, the weather hasn’t changed. As a matter of fact, we are having our highest temps this week. As per usual, each workout started with a 1 mile warmup. That mile is not included in the screenshots provided.

The run I had on Friday Aug 30, was outdoors and was a full workout. It was an easy 45min run with a 5min cooldown. Temp stayed mild, reaching a high of 80.

Saturday Aug 31 was a treadmill run and had to be cut short. It was supposed to be 7 miles, but I just didn’t have any gas in the tanks and the humidity was brutal. The temp fluctuated between 80 and 83 and the treadmill fan was useless.

Monday Sept 2 was another outdoor run and started out okay, but I ran into an issue. It was supposed to be a 20 min conversation pace lead up into 5k pace intervals of 5x4min repeats, followed by another 20 min conversation pace and ending with a 5 minute CD.

The problem was that after the first 4 minute rep, I noticed I had stopped dripping sweat and I was feeling very hot. This was not a good sign as it meant heat stroke. I immediately stopped and walked at a very slow pace trying to hit all the shaded spots I could on the way back to the air conditioning of my car. After a few minutes, I started pouring sweat again and knew I had averted disaster. Packed up and called it a day. Still got nearly 4 miles of running in, so it wasn’t a total bust.

Outside temp went from 80 at the start of my workout to 87.

Wed Sep 4 saw a friggin’ awesome workout. Not only was I able to finish the entire workout, but it was relatively easy compared to previous runs this summer. It was a treadmill run (hate em) and the temp was a constant 88. The workout was 5k intervals, it was designed for track work but translated to treadmill fine. The workout was a 20 min HR zone 4 (hard aerobic endurance), this translated to roughly 11min/mile. Because the goal was to stay in a heart rate zone, the pace fluctuated a bit. Followed by 6x200meter intervals at threshold HR zone, which was in the 8min/mile pace. There was a short 4 minute HR zone 4 break and then back into another 6x200meter HR zone 5 intervals.

There was supposed to be an additional 20 minutes at HR zone 4 run after finishing all the intervals, but I was running short on time. I had the energy to continue, but needed to get out of the gym, get home and get some sleep before work.

I was absolutely soaked and literally dripping everywhere as if I had just exited a pool. I didn’t have a change of clothes so I used a microfiber towel I found in the car to sit on while driving home. Even though it was hot and on a treadmill, thankfully the treadmill has a strong fan and I was able to stay cool enough. The last 2 or three intervals were brutal, but overall the session was so good.

In the image below, you will see the pace was all over the place. The part to focus on is the heart rate section. That was all yellows/reds.

Strength Workout

I don’t know why I have the most difficult time maintaining two types of training. When my strength training is going well, running tanks. When I am having a good streak at running, strength is in the shitter.

I have done squat (not the good kind) in the way of strength work this week. I need to figure out a better way to incorporate strength training in. It is too expensive driving to the gym every day and I am not getting enough down time at work to get a session in there. My house is too damned hot to workout in. I’ll figure it out though. I have a goal and need to get back on it. The junk trunk isn’t going to fill itself and my washboard abs aren’t going to magically appear.