Tuesday, July 06, 2010

Tempo Tuesday

We've been hit hard with a heat wave this week with temps of 32C (90F) and up, feeling more like 42C (108F) with the humidity.

Last I checked, we live in Canada!



Today marks my first week of official training for the Toronto Marathon on October 17th and my first run called for a 6K (~4.5mi) tempo. I figured my best option for a successful run would be dark o'thirty this morning. The alarm went of at 4:30 and I even convinced hubs to join me.

We managed to beat some of the heat and the sun, but there was no reprieve from the humidity. It was only 21C (70F) when we set out at 4:50AM, but felt like 32C (90F) given the 89% humidity.

Hubs and I started our warm-up together but soon parted ways to complete our respective workouts. I took it slow for a 3K warm-up, willing my body to acclimate to the conditions. I was soaked from head to toe before I even started the tempo portion.

Off we go!

3K warm-up @ 18:56

Target Tempo Pace = 5:00/KM

5:09 - okay, legs feel good. just have to fight the humidity.
5:09 - where's my oxygen tank?
4:59 - no way could I run 6K at this pace today!
5:07 - stopped for a super quick breather and gulp of water, immediately felt sick. uh-oh...
5:10 - eased off a bit for the first half until I started feeling okay again. almost done.
4:56 - one more K. push, push, push.

And done! Average tempo pace: 5:05/KM.

I'm definitely pleased with how this went. I expected worse based on the weather but managed to hang in there pretty close to target pace. On a typical day, I know I can nail sub-5:00 splits. Hopefully next Tuesday will be a little cooler!

38 comments:

abbi said...

This heat and humidity has been crazy lately! It's hard when you can't beat it no matter what crazy hour you start at! Great job though!

Lily on the Road said...

We are suppose to get a break in the weather department by Friday. Run smart and hydrate, but then again, you already know that!

Lacey Nicole said...

firrrrrrrrrrrst!

Lacey Nicole said...

great tempo!!! starting the short week off with a BANG. and that igloo was seriously a breath of fresh air. i would like to go in there right now and hang out. ya with me?! :) hahah. AND i haven't yet seen eclipse! ah! have you?? what'd you think??

Laura said...

I just got in from a 7km tempo run. If I don't shower soon, I will have to fumigate my house.
But it isn't snow, therefore it is awesome out.!

TNTcoach Ken said...

I didn't get out that early but I tried to beat the heat also! You can adjust those times for the heat index. When aren't you in training?????????????

Teamarcia said...

I share your pain in this heat sister! And it's supposed to be hotter next week---hheeellllppp!
Nice job getting out there!

ShutUpandRun said...

Good for you getting out there so early. That takes some serious discipline. My marathon is on 10/17 too,(only a few thousand miles south) so we can be sending each other some good vibes.

Mark said...

Great job, Marlene!!

Aneta said...

ya the heat is unbeleivable. its sooooo hot out, to the point where you cant even breathe.

marlene, i am also doing the Toronto Marathon! it will be my first. hopefully i see u there somewhere. Probably while u run past me! hehe.

stay cool! :)

Indi said...

Nice work despite the humidity! That is pretty humid for being that early. Its kinda where we've been for most of June and by the looks of it this week too! Good Luck on your training!!

Juliana said...

That is great that you guys got up this early to run. You beat my wake-up time. Not only did you run but you did an amazing tempo run. I barely could put one foot in front of the other. You must feel great!!!

AppleC said...

Thats an awesome tempo pace. I'm still dreaming about hitting those numbers.
It was 72 and humid in upstate NY today about the same time. My dog did NOT want to run, he started us out at a super slow pace until I got fed up with that. We ended the short run a little better but still very slow. Guess Shane (the dog) needed a break since he ran a 15k training run with me yesterday. What a dog! :)

ajh said...

I have been a slug in this heat! i am running but man am I slow! Today I got up early and that was a little better. Tomorrow I am going to get up even earlier! Good luck with your marathon training!

Meg said...

Yikes, it's so warm there! It's raining here today, boo hoo! We need some sun! Great run today, you're tough!

misszippy said...

Nice splits! These runs in the heat and humidity will set you up for a great fall marathon.

Jill said...

Yesterday was a high of 76 in Denver. Not to rub it in or anything....today's suppose to be 90 but then in the low 80's again. The best thing is though, living at altitude means really cool evenings so as long as I run before 7a.m., it's very cool in the mornings. Nice job back to marathon training!! :)

teacherwoman said...

I hear it's been pretty warm up there! That's crazy!

destination262 said...

Way to run in the heat! I know it's tough! And happy marathon training!!! :)

Staci Dombroski said...

Way to go!! It is tough to run in the heat!! Take it from a girl who grew up in Phoenix, AZ :)

dietitianontherun.com said...

Ha, you will not be seeing that Igloo for a whiiiile. Welcome to the "dark o'thirty" club!! ;) Glad to see you've joined the troops, heh. Nice run!

p.s. fist pump for those of us running 26.2 on 10/17! This might call for a virtual running party...

Denise said...

man, all this marathon training is starting for the fall races. it's making me nervous that i'm losing valuable time!

we are officially over 100 degrees here today. the 10 min walk to my car should be lovely.

J said...

The mornings are so nice to run in but they are super humid too!! The humidity is better than the heat I guess. It is super hot here too...stay cool!

N.D. said...

we are being hit with awful heat too = and humidity. I like the igloo picture, haha.

runnernic.com said...

Nice workout lady! your an allstar!

kittykat said...

Humidex advisory here too, I am waiting until dusk to do my run. I've been contemplating the Toronto (half) marathon as well!

EndorphinBuzz said...

Awesome work in the heat. My 24k long run ended with a break at the cornerstore to get more water and 7min/km for the last kms.

Char said...

Great run in yukky conditions. Good luck with the marathon training!

RoadBunner said...

Great job! I feel for all you runners dealing with insane heat/humidity :(

Amy said...

Wow, that's hot! I hope it cools down before my visit to Ontario - I'm no longer used to that kind of humidity. Great job on getting out early and getting that run in!

Kelly said...

Happy 1st Week of Marathon Training! It's been disgustingly hot and humid here too.

I love that Canada igloo though haha

Kelsey: the Blonde Bullet said...

Good job on keeping it up in the weather! I'm from Arizona, so I know how horrible extreme heat can be, and it's important to find a balance between being careful and smart, and also pushing yourself and getting used to the heat. I'm glad you stopped for water though!

Heather said...

Way to get up early and get the tempo run done! That is dedication. Hope the weather improves a little for you. :)

Mel -Tall Mom on the Run said...

CRAZY Canadian...LOL! I still cannot convert KM,s...but I am PROUD OF YOU regardless.. OK off to read about the Triathlon

Jamie said...

Nice job waking up at o'dark thirty and getting it done! You did great in the heat/humidity!!!

5 Miles 2 Empty said...

That igloo is crazy ridiculous! i would take 100 F anyday over ice!

P.S. thanks for converting C to F but you forgot to convert the K's to M's. =)

good luck with your marathon training kickoff! What is it, 15 weeks training??

lindsay said...

running through the thick, heavy air is tough. it's slightly better at dark o'thirty 'cause at least the sun isn't beating down on you... but the humidity is alwayssss higher then. :-/ win some, lose some. looks like you did a great tempo to me!

joyRuN said...

This heat & humidity thing sucks big time. My shirt is soaked just from walking the dogs for a mile.

I'd still give my left foot to run in it though.