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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
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
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
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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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