AM
6/14 W10D1 Easy Interval Method
Moderate endurance run
6 miles 48:00
141 avg heart rate
Running index 161

Not good. I am running about a 41min 10k based on this heart rate data. 75F outdoors. My fan was missing at the gym so went outdoors instead. It was worse than indoors.

I thought maybe it was 9 consecutive workout days. Or that I had gained a pound or two. Or that my sleep was poor and I had a few beers this weekend. But nah, have to trust my previous analysis of running at 75F. It says I lose over 12%. There was a little bit of climbing too, so lost some there also. And another thing is, running at 70F with a fan indoors does close to nothing for heat acclimation. Sunny outdoors over 80+ probably needed.

PM
Front squat 3x4 155
RDL 3x6 195
Unilateral leg curl 3 sets
Pullups 3x10
1arm stabding cable row 2x8
Feet elevated push-ups 3x20
Side laterals 2x8 25s

Humidity is only 7% in Phoenix today

I will pass on that heat though. Both heat and humidity are a savage 1,2 punch but heat maybe the big 2 punch. Been dreaming of flagstaff though. I am afraid I will like it too much and move out there. They have some serious runners up there but also a bunch of recreational runners.

Color me shocked, great conditions makes people exercise more. It's almost like, the only way to exercise for life is to enjoy it. Never would have guessed it. Thought it was all about American mentality no pain, no gain.

Just glad I have kept learning throughout this whole process. Or else I too would have ended up on the couch with ice cream n netflix, after a dumpster grease fire run in heat and humidity.

My sister (Houston- one of the worse) has reported her first session with a high powered fan i bought her.

"A+"

Her first session after high powered dehumidifier was

"Meh"

But she did use it on a 70% humidity day. So the jury is still out, I want to see her use it on a 90% humidity day.

I ordered this fan last summer when I was rowing. A friend of mine who zwifts a ton recommended it. It helped a lot, worth every penny.

Thanks for the advice 1 year late, bro. Very helpful. My sister's looks just like that.

I logged it all one year ago. As an avid H&F log reader, you're slipping bro.

maybe heat & humidity impacts brain function too?

It's worthless. He said he bought a fan. Then he said he turned on the fan.

Lol. While I continuously give numbers on the impact of heat. I also estimate how indoors with no fan compares to outdoors, etc etc etc.

Plus England mostly has good weather year round for endurance training. This guy wouldn't know the impact of a fan on heat if it hit him over the head.

JFC, is it possible to have a normal conversation without you trying to prove to your internet friends that you know more than everyone else?

Again, if you had followed my log, I had some pretty good data. A quirk of England is that the weather can change abruptly. IIRC, last summer went from 15C and perfect to 27+ and miserable. I had 2-3 weeks of this before I bought a fan. My easy rows were on average 2-3 seconds slower per 500m, at a slightly higher heart rate. My best estimate would be 4 seconds at the same HR. 4 seconds at that pace is approximately 8% slower once you convert to watts. So there you go, 8% slower at 10-12C higher. YMMV.

The fan did not make the heat disappear, but it certainly made me go faster than being 8% slower. Best estimate - 4% slower at 10-12C higher with a fan.

Like I said, I don't see anything. All I see is bought a fan and you used it one day. Very selfish. Do you think when I first solved obesity with 3 cans of tuna for breakfast, that I didn't scream at the top of my lungs so everyone would know? I posted nonstop about it for years. And then when I learned that it wasn't just about filling food but it also had to be food you enjoyed, I did not post about about it? In fact, I logged pictures of my food for months and included enjoyability factor with each pic. And now with endurance training, I give away the house too.

Yet you bought a fan and used it one day. In one of the best countries in the world for endurance training. You should be shipped back to India to train in that weather. My poor Indian brothers on Facebook struggling in 35-40C conditions!!!

I really didn't think using a fan to solve being hot (and improving performance) was this great mystery that needed shouting about.

Looks like we have a new convert in the family. This person got fat after the Chicago marathon. And then made outrageous statements like physical health does not equate mental health. Or that I am lucky because I love running.

No, no, no. You gotta train right. Glad she saw the light at 31, years earlier than me. But it was a struggle to convince her, many many discussions. But when she saw a Fitness God struggling on her peloton, she realized it isn't that I love running. It's that I make a significant effort to train right (correct intensity and conditions).

This question needs to be answered (also: I already know the answer)

6/15 Off
6/16 Off
6/17 W10D2 Easy Interval Method
1 mile warmup
6x1000m w/800m jog recovery
.75 mile cooldown
8 miles 1:07:21

Disappointing but a decent running index of 65, not too shabby for 92% humidity. Now need a double somewhere to salvage the week.

6/17 PM
Full Body
6/18
W10D3 Easy Interval Method
1 mile warmup
6x1000m w/800m jog recovery
.75 mile cool down
8 miles total 1:05:21
136 avg heart rate

6/19 Off
6/20 W10D4 Easy Interval Method
1 mile warmup
6x2000m w/800m jog recovery
1 mile cooldown
12 miles total 1:36:35
avg heart rate 140

Salvaged the week with this run (my longest in years). 34 miles total for week.

Lots of work over the weekend and somewhat poor sleep. But I think what really affected me is that I did 6x1000m workout at 6am and fullbody at 6pm of the same day and then another 6x1000m the next day at noon. I was lowerbody sore for days from a baby lifting session.

6/22 Easy Interval Method W11D1
1 mile warmup
6x1000m w/800m jog recovery
.75 mile cooldown
Total 8 miles in 1:09:00
Avg heart rate 140

Geez, so slow. But you got take what the conditions give you. Only 64F here but slowed down a bunch by humidity and elevation (4000ft). Mostly humidity, I will estimate that I lost 4% from heat, 2% from elevation and greater than 5% from humidity.

About 20 weeks out from the NY Marathon. I should get on a program but I am going to stick with the easy interval method (marathon version). I think it's super controversial because the author is a 1500m to 10k specialist, but I really believe in the system. And there is zero incentive to run less than 2:58, I don't qualify for London since it's Brits only that time qualify. And Tokyo wants 2:45 just to have a chance to get in. Pass. 2:58 good enough for Boston or another NY. So goal is sub2:58 at the NY marathon. I am way ahead of schedule, so even though NY is not an easy marathon, 2:58 very doable.

Well, sometimes it is about commitment and heart. Training isn't always fun. It can be a grind. I had a 75 minute bike ride at 87F and high humidity. It's that way sometimes.

Exactly.

Still not doing 11%, but I'll just leave this here in case you feel like letting up on the training.

Solid work Rich. No love handles on a guy pushing 60 is super elite.

6/23 W11D2 Easy Interval Method
1.25 mile warmup
6x1000m w/800m jog recovery
.5 mile cooldown
8 miles 1:08:46
Avg heart rate 138

Still slow as molasses but a bit faster than yesterday, with lower heart rate. Noticed less sweat piled up on the back of my head and low and behold, humidity was a bit better today.

Saw some fit young girl with a nice body crushing 600m repeats at 10mph. And yesterday some young gun was crushing 800m repeats at way faster than 12 mph. For sure they were 800m runners so I shouldn't feel bad about how slow I was running my repeats. Plus I got a closer look at the girl and she couldn't be more than 15. Lol.

In breaking news, I will be able to qualify for the Apr 2022 Boston Marathon with my NY Marathon in November. Sweet!! Finally get a break. And pretty sure this NY marathon will also qualify me for Boston 2023 and NY 2022. Not that I am going to run them, but options are always good.

So all the eggs going into one basket (the NY marathon this year). I am ahead of pace for now but I am concerned my mileage is not enough. All these no talent white guys run at least 70-80 miles a week for their sub3. No way I am breaking 60 miles a week.

Awesome news. Good luck in November.

Thanks. I only went on this cut so I could troll your log. That's working out well, despite you being leaner than me.

LOL

What kind of time are you going to need?

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