Sub-3 Training Log 6/21: 10km Pace Run - Researching Heat Countermeasures for Marathon Training

Hello, this is Aimar.

The World Cup is really heating up, isn't it!

Honestly, when Mitoma got injured, my expectations dropped by about 30%, and when Kubo got injured in the Netherlands match, they dropped another 20%, but the Tunisia match showed that we can still compete with the world.

I've watched every match since our first appearance in the 1998 France tournament, but this is the first time I've been able to watch with such peace of mind.

I thought it would be tough to make it past the group stage without Mitoma and Kubo, but the performance was definitely promising!

A 10km run with that momentum

And it's only natural to want to move your body after watching sports.

I headed out for a run right after the Tunisia match ended.

I actually thought about running 20km at about 4'30"/km, but my pace increased, so I finished at 10km.

The fact that my pace increased is a problem, but more than that, the heat and humidity made it much harder than usual all at once.

What are some training methods to get through the hot summer?

I often see videos saying it's okay to slow down your pace in the summer, so I searched for various things on YouTube again and used Notebook LM to create a summary slide.

Heat acclimatization is more important than speed training for now

Since the last half marathon, I had been training with the intention of strengthening my speed, but for the summer, it seems that "heat acclimatization" is more important than speed.

Strategies for heat acclimatization

First, it's important to set up a cool training environment. I have a park about 200m from my house with a 1.5km loop, and the walking path is quite shaded by trees, so I'm in a very blessed environment.

Sweating feels gross, but sunscreen is also important

Hats and sunglasses are also effective countermeasures. Also, personally, I haven't used sunscreen until now because it feels gross when I sweat, but it's also important as external protection.

Training menus also need to be adjusted

Finally, the training menu. In addition to slowing down the pace, it's also important to devise ways to maximize effectiveness by controlling the time spent in hot environments, such as through fartleks or time-based runs.

Summary

For those with a full marathon coming up in the autumn, summer is a crucial period.
However, it is common to feel anxious when you cannot improve your distance or pace as you would like.

I want to understand the characteristics of summer training, adjust the purpose and goals of my workouts accordingly, and patiently build my body without rushing.

I will try to focus on slowing my pace for long distances to adapt to the heat, and keeping speed work short and sharp.