Monday, July 13, 2015

morning speed endurance

In the heat, a volume speed endurance workout on a hot black KCD track late morning.   The temperature was about 86º with a heat index of about 93º.   I ran 500m repeats and then some.
Saucony trainers on 
400m warmup, stretches, drills 
4 x 500m - 80.5, 82.5, 85, 83 
150m - 19.5 
2 x 100m - 13.5, 14
I cheated a bit by getting in my car to cool down in between reps.   The heat and chemical smell coming off the black track was bad, hard to breath.   At least the field in the middle was real grass.  I ran with a white cap on and sunscreen.

Jacksonville is going to be considerably worse.  The 400m finals are scheduled for 4:30pm on Friday, 7/24.   Yesterday at 4:30 in Jacksonville, it was 103º with a heat index of 111º.   Today's track conditions would be "chilly" in comparison.  I've never raced in conditions like that so it should be interesting.

Going to lift tomorrow, track Wed and Fri.


  1. man..there are certain protocols with heat tolerance should research it. when you get done with practice, put on some long sleeve pants and shirt, a hat, and do some yard work and stay outside for a couple of hours. that is, as you become more tolerant. going right to comfy cool temperatures is not the way to do it..drink plenty of water and be wary of heat stroke

  2. Joe, what is your take on 'cool vests' for training? I just purchased one and thought I'd bring it to Jacksonville for Bill to use 'before, after, and in between' his races. I also have a 'bandana' which can go around your head or neck.