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Dec 2023
6:16pm, 10 Dec 2023
16,070 posts
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jda
On my run today I was listening to a podcast by Michael Moseley talking about how runners perform better in cooler temps.
I’m sure there’s a bit of personal variation in that though!
(Fairly obvious stuff about the physiological cost of dealing with excess body heat being an issue in warmer temps. And he did say that once you get cold it can be problematic again.)
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Dec 2023
6:20pm, 10 Dec 2023
6,790 posts
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Little Miss Happy
I'm pretty sure I cope better with the heat than most jda though that might be because there's not much of me even compared with most endurance runners. It was warmer today (a feels like of about 5C I think) and my pace was much better than in the feels like minus temps.
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Dec 2023
6:35pm, 10 Dec 2023
16,071 posts
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jda
Yes it makes sense that a lighter weight runner would be relatively better in heat than a heavier one, though also there must be a bit of personal variation on top. I can acclimatise to some extent but one thing that's always added to the reasons not to do London is a winter of training in the cold with the possibility of a really hot day there in late April. I suffered like that in Vienna a while back.
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Dec 2023
9:14pm, 10 Dec 2023
236 posts
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Miser
Definitely agree on it being easier to train hot and race relatively cool.
My current issue is having a tight ITB and generally more niggles in the cold - particularly those early morning runs when you’ve not moved enough to warm up in any way.
Just done the previously unthinkable and bought some man tights (apparently they’re called leggings according to my 5 year old) but haven’t tried them yet… Anything to avoid injury taken to a new level!
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Dec 2023
4:37pm, 14 Dec 2023
16,099 posts
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jda
First interval session of the season today, precisely the same pace as last year overall. WAVA tells me I should be a couple of secs per km slower for the added year, so I'll count that as a win 
Really tired now though, haven't run that hard for such a long time. Pretty much fell apart on the 8th interval - and I see I did that last year too!
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Dec 2023
6:09pm, 14 Dec 2023
6,796 posts
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Little Miss Happy
Nice place to be jda.
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Dec 2023
10:47pm, 14 Dec 2023
38 posts
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mattykay
My Man tights have already had their first outing of the winter Miser no shame in that!
Approaching half way of P&D with a casual 15 miler on a Wednesday 🤯. Not feeling any fitter right now, only tired, albeit without any major niggles.
I'm trusting the process and doing every workout in the plan. Fingers crossed it all comes together in the second half.
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Dec 2023
10:53pm, 14 Dec 2023
39 posts
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mattykay
Or Thursday even, I'm more tired than I thought!
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Dec 2023
12:51pm, 17 Dec 2023
2,426 posts
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ptr_Red_Nose_Runner
Folks, i'd like to pick your brains about HR and Pace Zones if I may.
If 4:16/km is 3hr pace, where would your tempo and long run paces and %Max HR be?
For example, would a long run be done at XX seconds slower than marathon pace, or done to XX% MHR?
I've spent the last 6 weeks just on really easy runs, but now bringing in some quality sessions I feel my paces are all out. Right now, i'm aiming for a <3hr20 marathon in the spring, with a future Sub 3 in mind. That should explain some of the paces I quote below.
In my recent Tempo run, the pace was roughly where I thought it should be, but the HR was lower than I expected. I think I need to up the pace, but i'm not sure how far based on HR. The session was 10km @ 4:45/km with HR averaging 154 (with max being ~192?)
I'd appreciate your thoughts on the subject!
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Dec 2023
3:18pm, 17 Dec 2023
16,106 posts
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jda
To me, tempo is synonymous with threshold, meaning 4:00/km or hopefully quicker, basically around 10k or HM race pace, give or take a bit. Not too precious about the precise pace but it's suppose to be hard work. Last week I did 8 x 4 mins (with 3 mins off) averaging 3:55 pace.
4:45 is no-man's land for me, way off threshold but too fast for a long run. The latter I'm the wrong side of 5:00, maybe 5:20 on the moderately lumpy roads round here.
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