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Why Dubai Marathon is at the Perfect Time
Enjoy the cooler race day, and run strong with the gains you earned!
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Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
Next weekend around 2000 people will lace up their shoes, stuff gels into race belts and line up next to the Police station on Umm Sequim Road for the Start of Dubai Marathon. Having run, watched and cycled this event I know the route is far from iconic for the “Dubai oldies.” Up and down beach road is not the most enticing or exciting of routes but for those standing on the start line who have been in the UAE preparing over the summer. The race could not come at a better time. Cast your mind back to August and September - Getting up at 3, 4, 5am to go and run. It was hot and it was humid! And you questioned every day why on earth you would put yourself through such endeavours. Well, if you persevered, you did the right thing. WHAT HAPPENS Training in the heat can be a very useful tool because of the way the body adapts to the heat. When running in the Summer the body's internal temperature rises. The body deals with this by taking the blood being pumped from the working muscles (in this case, your legs) and pushing it towards the skin causing a method of cooling we call dissipation. To keep Homeostasis and stop you falling to the floor in a heat induced coma, the brain will override your ability to run at intensity before you can do any damage, this is known as the Central Governor Theory. Your bodies 2-4 million sweat glands work in overdrive and the secreted sweat is cooled via evaporation also helping to cool the blood close to the skins surface. BENEFITS Athletes training in hot conditions have shown to have increased blood plasma volume. This is effectively your ticket to running gains! More blood plasma means the body can route blood to the skin for cooling WITHOUT compromising the O2 supply to the working muscles. Other benefits include decreased heart rate because having an increased blood plasma means the heart needs to pump less to elicit the same blood supply around the body. Increased run economy, which means less energy being used at an aerobic pace. A real key predictor of marathon performance! WHY DO WE CARE? Currently in Dubai the temp is 14°C and raining, it’s beautiful! A far cry from the dismal summer and early Autumn months. Athletes will be racing in temperatures anywhere from 14-25. The physiological adaptations made in the hot training sessions (discussed above) will carry over and offer you improved running economy and lactate threshold (ability to sustain high intensity for a specific time period). Those that completed their hot sessions and have continued training as the temperatures have dropped will have some additional performance gains compared to those who didn't. The good news, studies have shown that benefits can be seen in as little as 7-10 days, so there is still some time to get those midday runs in! Wherever you have been training, enjoy the race! Be smart, run strong and we shall see you on the finish line.
No Weakness By; Rob Jones, Endurance Performance Coach
One-Hour Workout: Revving Your Swim Engine
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