I’m away on Monday (July 2)!
Hey guys it’s HOT out there. Be careful when you are running, even if you consider yourself a “hot weather runner” like Xena.
Hot Weather Adjustments:
When running or racing in hot weather, your body needs to work double to cool your core temperature AND keep up with the running part. Here’s a fancy pants calculation on how to adjust your pace for hot weather.
Case in Point. These two Garmin readings are my personal data from Coach Terry’s famous 20 minute West Drive Out-n-Back Negative Split. The workout is simple out and back on the West Drive. The objective is to run out at a “10K Effort” and come back at a pace at about “5K Effort”. So you go out for 20 minutes, but come back at maybe a minute or so faster, something like 19 minutes give or take a few seconds. Here’s data from perfectly fine January evening. And here’s a data from perfectly awful humid morning (today).
Note the pace, distance, and HR difference between the two. The summer time run includes a 0.2mile cool down in the end, so take that in to mind when comparing. Now, the winter class was with a group. I always seem to go faster and harder when there's someone to chase after. But again, if you look at the HR, I was working pretty hard as "solo" this morning. Interesting, isn't it?
Note the pace, distance, and HR difference between the two. The summer time run includes a 0.2mile cool down in the end, so take that in to mind when comparing. Now, the winter class was with a group. I always seem to go faster and harder when there's someone to chase after. But again, if you look at the HR, I was working pretty hard as "solo" this morning. Interesting, isn't it?
Now if you are crazy enough to go nuts-fast in this heat, don’t forget sunscreen, hat, sunglasses and dress appropriately. I don’t care if you are training for a world record. Long sleeve cotton shirts and sweat pants are not a good idea, unless you are under legal drinking age, and have a name like Meraf.
Survey Results!
Thanks for all those who participated in our Team Survey. We had 14 respondents.
Here are the results!
92.9% of you didn’t care for Equinox Membership. 2 people had membership through their employers, while 7 of you declared it was too expensive. 3 people said that they didn’t live near an Equinox, so found the membership useless.
For Team Activities, 64.3% (9) wanted to do something close to NYC, while 35.7% (5) declared anywhere in the US would be great. As for type of activities, we had a big spread. Top choice was a Team Relay (38.5%, 5), followed closely by Boston Marathon Course Training Run (30.8%, 4). 15.4% (2) each for a non-running event and a winter vacation that may include a race.
Most of you didn’t care Saturday or Sunday for Long Runs (57.1%, 8) with 2 people preferring Saturdays and 1 person preferring Sundays. But 3 of you declared that you were lone wolf type and preferred to run solo, in quiet mind trips of their own.
Membership Dues was a mixed bag, probably because we didn’t clarify what we’d use this money for. I think Captain Chris’ primary goal is to generate money for team promotion (like banners at races!), registration with USA Track & Field, and have some cash for activities. 35.7% (5) of you wanted to know what the money was for, 28.6% (4) super rich folks declared unconditional love and threw in $100. 2 people each for $10 and $25 category, and 1 person said $50. Oh, and I forgot to create a special $10,000 category for the Maharaja. oops. (sad face)
Some comments included getting free team uniforms, cheaper training, and refreshments in exchange of membership dues.
We’ll take these responses to heart and come up with some awesome activities soon!!
Lisa, Xena & I would be running Queens 10K this weekend. Captain Chris will be in Queens as well, but with his other lovechild. (or I think this is...apologies if I'm wrong!)
Everybody have a safe weekend!
