Pat and I turned up at the track this evening expecting it to be empty and the session called off as icy conditions prevailed. We were half prepared for a relatively easy (if not slippery) run on the roads around Bishopstown instead. However the track surface wasn't too bad with just a few patches of ice, primarily in the inner lanes.
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Quite a few club members were warming up, including Kevin and Colm from my pacing group - so it looked like we were in for some hard work after all. Between the jigs and the reels we decided on 4 x 1 mile @ 6 minute pace (well 4 laps of lane 3 @ 6:12 target).
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Temperatures were a degree or 2 below freezing and the steam rising from us during the 3 minute rests between the efforts reminded me of race day at Fairyhouse.
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We never quite hit the target time as the cold appeared to slow us ever so slightly - well that and watching for icy patches - 6:19/16/16/15. Kevin bailed after 3 miles as he was still recovering from his 18:25 5k on Saturday. Coach told us afterwards that it is harder to run a particular pace in cold conditions - news to me but it certainly explains why today's session felt tougher than last weeks 5 x 1 mile. Feel free to comment.
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I'm not too sure how my training/racing will go over the holidays as I have a few more social engagements to attend. I had planned on running the Bandon 5 miler on 28th Dec but forgot about a wedding I am attending 2 hours after the race start - Don't think the planning permission will go through on that one - so my next race may be the Mallow 10 Miler in early January. I am also planning on a long "long run" in preparation for Connemara - 4.5 hours is at the back of my mind - I'll need to complete it at least a week before Mallow though. I may just add it on to next Sunday's long run.
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Have a good holiday.
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Mon 21st Dec
6.39 miles in 46:07 (07:16 pace @ 138 HR) - Steady run in the park at lunchtime.
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Tue 22nd Dec
7.53 miles in 1:07:09 (08:55 pace @ 148 HR) - with 4 x 1,664m in 6:19/16/16/15 & 3 min recoveries @ zero pace. Avg warmup HR was 173 hence high overall avg HR.
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yes it is harder to run through cold air because it is more dence and therefore causes more air resistance.
ReplyDeleteThe answer is here;http://wiki.answers.com/Q/Why_is_cold_air_more_dense_than_warm_air
also, you use more energy to keep warm and the muscles don't work as well when cold.
ReplyDeletei first noticed the effects of increased air resistanxe in very cold conditions when i got into cycle training and racing, in zero temps even on a windless day it felt like i was riding into a headwind which ever way i turned, my av steady pace use to drop from 20 mph to 17-18 on a freezing day!
so your track times are better than they seem :]
Also your ride faster in warm temps because the air is less dence, so your get your fastest tt times in the summer!
ReplyDeleteand on a final-final note, gale force winds of the same wind speed will do far more damage in freezing conditions than on a summers day!
I knew you'd have the answers Rick. Cheers.
ReplyDeleteWell done to do any running in such cold conditions but we don't have much choice.
ReplyDeleteStill it is not worth turning down too many christmas parties.
Enjoy the Christmas Grellan. Enjoy the blog and a happy injury free 2010.
ReplyDeleteHave to say I like the cold weather training myself. That’s when there is no frost. I seem to run better in cold weather. Good thing I live in Ireland.
Happy running