DC Road Runners - Enter your slogan here

Track Workout ON; 1-Hour Run; Burke Lake 4.5 Miler

Members & Guests:

1. Wednesday Track Workout Is ON: While it will be hot tomorrow, conditions should be significantly better than last Wednesday, principally because of lower humidity and a dew point around 60.

Caution will prevail, however. Depending on conditions at "game time," I may split the "cruise intervals" to 500M each, with a 100M slow jog to recover. These would be done in sets of 4, with a longer break after set 1, allowing you to get hydrated and your heartrate back down. Also, please bring at least a quart of water and/or Gatorade for your personal use -- you will need that much replenishment. Hydrate well before the workout.

"Cutting" the distance will not diminish the training effect of this workout. "Cruise intervals" can be done at virtually any distance. The key is the pace (about 10M race pace -- check the McMillan calculator for your own pace guidelines, and run on the slow side of the given range in light of the heat.) The other key is rapid recovery -- which is not possible if the heart is overstressed by extreme heat conditions.

I'm hopeful that conditions will allow the workout to go forward as scheduled -- it may be the case that we go to the shorter 500M repeats for newer runners and MTP participants.

For further thoughts on training in the heat, see previous blog post.

2. One -Hour Track Run This event will be held Thursday evening, August 16, at St. Stephen/St. Agnes School in Alexandria. Details to the left of this blog. While fluids will be provided, please bring your own as well, given the length of the race and the anticipated conditions.

3. Burke Lake 4.5 miler This race, the final installment in the Bunion Derby, will be held Tueasday August 21st at Burke Lake Park. Please see details and directions to the left. VOLUNTEERS ARE NEEDED! If you can help, please let Ed Grant know.

4. Club Picnic Race a Success! Thanks to Rob and Judy Wolfe, and their many volunteers (listed under race results) for putting on a great event last Sunday. We were challenged by an excellent cross-country course laid out by Landon School coach Addison Hunt, assisted by Rob, and were fed well courtesy of High Point Farm Caterers.

5. Greenbelt 15K September 2nd: Please join us for the Larry Noel 15K on Sunday, September 2nd, at 5:00 pm. A great way to finish off your summer season, or start the fall season. (The weatherman will determine which.) Always a fun event, and always in need of volunteers. See information to the left.

6. 20-Miler Fast Approaching: Registration is now open for this signature race on the Club's schedule. Sunday September 30, 2007, at 7:30 am. PLEASE consider volunteering for this event. It takes a lot of hands to do all the work necessary -- you do not have to stay for the entire race; in fact, getting a "new crew" who can arrive at 10:00 and stay until noon is always a big help.

Run well.

Ed

Dogs Days Indeed! Training in Excessive Heat

Members and Guests:

PLEASE JOIN US FOR THE CLUB PICNIC ON SUNDAY AUGUST 12TH. SEE INFO BELOW AND TO THE LEFT.

The track workout scheduled for Wednesday August 8th was CANCELLED due to the extreme heat and humidity in our area. As noted in the previous post, we strongly advised against doing the workout "on your own" in these conditions. (The workout can be replicated on a treadmill by using the distance readings and adjusting your speed. Another alternative is to do "two minutes on, one minute off," with the two minute "on" repeats at 5K or 10K pace.)

There may be some questions on this, and they deserve at least a brief answer. Training for endurance sports is both aversive and adaptive, but especially at this phase of the training cycle, it is adaptive. The difference is simple: in adaptive training we gradually condition the body to take on the stress of running (or swimming, biking, etc.) at increasing distances, while minimizing the reduction in speed. Aversive training is different, and is geared to building capacity to take on a particular form of stress. Hill workouts are a good example, as is interval training (most of which is done at paces faster than we run most of our races).

Running in warm/hot conditions, dependng on the circumstances, can be both adaptive and aversive -- but we ONLY want it to be adaptive. We want it to be adaptive in two potential senses: First, we continue to train in warm weather because we want to continue the ongoing adaptive process of our training to race at a particular distance or distances. (But we do so by adjusting our pace/distance/time "on the road" so that we do not over-exert ourselves due to the heat.) Second, we may need to train in some degree of heat because the races we plan to run may be run in such conditions. For example, those competing in the Annapolis 10-Miler will require significant training in warm and humid conditions to be prepared for the race. Again, that training should be adjusted for the conditions (just as you adjust your pace at the race itself).

But we do not train in hot weather for "aversive" training benefit. In other words, we do not seek out hot weather, and then train aggressively in such weather, in the hope that by doing so, we will be able to "run faster" when it becomes cooler. There's a myraid of reasons for this, but the most relevant one is that we simply cannot replicate in such weather -- at least safely -- the tempo, speed, cadence, and other components of a good workout. We may be able to plod along in heat like we have experienced this week, but we would have done so at a cadence reminiscent of a recovery jog, while reaching a heart rate normally associated with a tempo run or even higher. Those metrics, plus the dehydration factor, also mean it will take longer to recover properly from the workout -- a particular concern for our many masters' runners, who are at an age where recovery takes longer than it used to.

Where exactly we cross the divide from adaptive to aversive training in the heat can be hard to figure, but the overwhelming consensus in training manuals, and borne from experience, is to exercise caution. This is why we will generally cancel workouts during periods of a heat advisory, and will consider shortening races, or turning them into fun runs, during similar conditions. The point is to get through the summer in good shape, ready to take on a heavier training load when the weather is more conducive to that.

I hope this helps. Comments always welcome!! Ed

1. Bluemont 5K: Big thanks to Richard Rapine and all his volunteers to putting on the Bluemont 5k on Thursday. Despite the hot temperatures, there were some great performances. Congratulations to David Atkiss and Mindy Thomas for breaking the tape as the top overall male and female runners.

2. Picnic and 3M Cross-Country Run: Number 7 in the Bunion Derby is the annual Club picnic and 3M cross-country race, Sunday August 12 at the Landon School in Bethesda. Please plan to join us. Unfortunately, we will not have access to the pool, so our plans for informal "bi-iathlon" have been scratched.

3. One-hour Track Run: Bob Platt will be directing this year’s one-hour track run at St Stephen's & St Agnes School 1000 Saint Stephens Rd, Alexandria, VA at 7 pm. This is a unique event, and there will be special prizes for those that break the 10 mile barrier.

4. 20-Miler: Registration is now open for this signature race on the Club's schedule. Sunday September 30, 2007, at 7:30 am. PLEASE consider volunteering for this event. It takes a lot of hands to do all the work necessary -- you do not have to stay for the entire race; in fact, getting a "new crew" who can arrive at 10:00 and stay until noon is always a big help.


Ed