Fly on the Wall

December 25, 2024

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Location:

Salt Lake City,UT,

Member Since:

Nov 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

50k:  4:59 at Buffalo Run in 2010  (32 miles)

Marathon:  3:01 at St. George in 2009!

Half:  1:29 at Painter's/ St. George in 2009.  1:27 at Salt Lake in 2009 (aided course)

10k: 40:53 Greek Festival 10k at Sugar House park in 2010.

5miles: 32:10 Dam 2 Dam in 2009.  Master's winner.

5k: 20:00:00  19:54 in May 2010.

2008:  Ran the Slam + Boston

I need to update this!

Short-Term Running Goals:

Carpe Diem.

Don't trip over my own feet.

Long-Term Running Goals:

Keep running.

Personal:

1 wife

1 girl child

1 boy child

1 big dog

1 little dog

I'm a geologist for my day job.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.005.000.0010.20

10.2 miles, 5 @ 1/2 mary pace. 1:21:10.  7:58 ave.  159 bpm ave.  85 degrees.  ~12mph head wind on the way out.

3 mile warm up.

4- 7:12. 163 bpm.

5- 7:16. 171 bpm.

6- 7:15. 172 bpm.

7- 7:28. 172 bpm.

8- 7:27. 172 bpm.

2 mile cool down.

I should have been running at a sub 6:43 pace, but I was about 30 to 45 seconds too slow.  The unpaved trail could account for a few seconds?  And at least some of my slowness was the heat.  But how much? 

The August issue of Runner's World said, "Every five-degree rise in temperature above 60F can slow your pace up to 20 to 30 seconds per mile."  The "can" and "up to" leave a lot of wiggle room.  I was less than 10 seconds per mile per five-degree rise, but I feel like I should have and could have been running faster.  :( 

 

Comments
From Cal on Mon, Jul 13, 2009 at 18:18:19 from 66.133.117.3

if i remember right, that was Galloway who gave those figures... I think those times are somewhat inflated.

but there is definitely a slow-down factor. my question is do you get the same fitness benefit from running at your threshold pace in the heat? (even though it is a slower pace than in cool weather)

Regardless, good running!

From Teena on Mon, Jul 13, 2009 at 22:43:37 from 67.177.20.13

I actually learned in physiology why that is the case. During exercise the muscle and skin receive about 75% (~20L/min) of cardiac output of total blood volume. If you exercise in a cool environment, nearly all of the cardiac output will be moving through the muscle, which allows you to perform optimally. Under warmer conditions, however, more cardiac output must be sent to the skin to cool the body, which reduces the cardiac output ot the muscle and reduces exercise capacity. The greater the heat, the more cardiac output will be necessary to cool you down, and hence the less available for the muscles. Pretty dang cool if you ask me!!!

Regardless ... awesome run Fly. Very very very impressive. Can't believe you would even consider a run like that in the heat. Crazy boy!!!!

From Kathie on Tue, Jul 14, 2009 at 11:32:35 from 207.155.176.10

Wow you learn something new every day! I knew the heat killed me but now I know why!

Great run Mark even if it was in the heat.

From Rhett on Tue, Jul 14, 2009 at 14:37:09 from 216.67.211.71

If you come to Havasu and run in the middle of the day, you can walk your tempo run with RW's 30secs per mile per 5 degrees over 60.

From fly on the Wall on Tue, Jul 14, 2009 at 16:50:09 from 168.179.215.242

Thanks for the explanation Teena. But what is the answer to Cal's question?

Rhett, I've been in Havasu during the heat of summer during the middle of the day, and I think I would be walking my tempo runs. I also remember going to the river, near Needles with my dad as a kid. It was hot through the night and hotter than hades during the day. The river wasn't even refreshing. The only way to escape the heat was to dive deep to find cooler water, but I couldn't hold my breath long enough. My dad worked through a summer as a baggage handler at the Palm Springs airport. I can't imagine how hot the tarmac is when it is 120F in the shade.

From Rhett on Tue, Jul 14, 2009 at 17:31:41 from 216.67.211.71

Fly, your dad must be one tough man to work through the summer as a baggage handler. I guess that is where you get your endurance and toughness.

From Teena on Tue, Jul 14, 2009 at 19:12:02 from 67.177.20.13

Hey Fly, my professor and I actually talked about this ... the answer is yes and no. Yes, you will get the same cardio benefit, but no, you will not get the same benefit of running a faster speed in regards to muscle development, memorization, etc. In fact, he was telling me how some people "blood dope" during training but not before an event (of course it is illegal) because the benefit of training with it will translate in better muscle development, memorization, etc.

Anyway, that is my 2 cents according to my professor's 2 cents. But then again ... your body gets used to running in the heat, so that could be a benefit in itself in some races.

From MarcE on Tue, Jul 14, 2009 at 22:50:17 from 24.155.140.8

Great stuff. Thanks for the lessons. I know one thing when the temps start to fall, the speed and enjoyment come back!

From jeffc on Wed, Jul 15, 2009 at 11:36:11 from 167.207.128.101

Regardless of all the science, trail running in the heat = slower than expected times. That has always been my experience.

From fly on the Wall on Thu, Jul 16, 2009 at 16:36:42 from 168.179.215.242

"Fly, your dad must be one tough man to work through the summer as a baggage handler." I hadn't thought about it like that before, but maybe you're right. On the other hand, he died the following spring.

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