AM - JAJAK Run, 9 miles around 7:30 pace. Really enjoyed the run this morning, even though Allie and I got attacked by the sprinklers. Apparently this is my week of running 9 miles :) PM - Weight training for 40 minutes. Full-body.
"As expected, wind had a significant effect on a runner’s efficiency: for each incremental increase in wind speed, the impact on running effort goes up by a power of two. So a 10 mph wind is four times as fatiguing as a 5 mph wind. The same effect applies to running speed in calm air. The wind resistance that has to be overcome at 5:40 mile pace is twice that at 8:00 mile pace (root-two slower). As a general rule of thumb, a wind equal to your running speed will slow you by about 6 seconds per mile (so running 6:00 mile effort with a 10 mph headwind will result in a 6:06 mile). Running with a tailwind only aids you by about half that amount. ........................ Trailing about one meter behind another runner reduced air resistance by 80%! According to Davies, a runner in a middle or long-distance track race in still air can expect to save about 1 second’s worth of effort per lap."
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