вњ… Check your ego at the start of your workout! YouвЂ™ll have a much more positive experience if you expect youвЂ™ll need to adjust and be a bit slower from the start Remember that youвЂ™ll only be faster in the fall for having run through the summer! Trust the process вњ… Keep in mind that running in the heat is a great mental challenge for you if itвЂ™s safe to do so. This can carry over into other seasons and will help you get in tune with your body вњ… Effort is best to go off of (0 being rest and 10 being the hardest you can run) in the heat and just knowing you will be slightly slower.

So always keep in mind that longer reps = more pace adjustments in the heat вњ… YouвЂ™ll likely find you donвЂ™t need to adjust as much for shorter reps like 400m repeats as you would for longer reps, like 1k repeats. Journal after each run about how much slower you had to go based on the weather. You may find youвЂ™re more affected by the humidity than heat. вњ… Along those same lines, keep a journal for yourself to see how the different factors of heat, humidity, dew point and direct sun affect YOUR performance. вњ… Some athletes donвЂ™t struggle as much in the heat compared to others. OUR TOP TIPS TO HELP WITH THIS TRANSITION: We want to avoid this by adjusting our paces! This can lead to injury, burn out and performance stagnation. If you run your usual paces that you would in perfect temperatures while running in higher temps, you end up racing your workouts and running too hard. We hope this helps! Comment below if you've done back to back long runs or if you're wanting to try it! рџ’Є ThatвЂ™s a big difference over the course of a week that needs to be considered! Running 40 miles/week will come out to vastly different amounts of total time on feet (6 hours of time for the 9:00 min/mile pace runner and 7.3 hours for the 11:00 min/mile pace runner). One runner may average 9:00 min/mile pace throughout a given week while another may average 11:00 min/mile pace. вњ… TIME ON YOUR FEET: Remember that our bodies do NOT know what вЂњmilesвЂќ are.

Many runners don't run that much so we want to adjust the training with back to back long runs instead (see example below) So in order to run the infamous 20 mile long run in marathon training, you would need to be running 60+ miles per week. вњ… NO MORE THAN 30% OF MILEAGE IN ONE SINGLE LONG RUN: Running more than 30% of your total weekly mileage in one long run is a big risk for injury. So we split it up into two runs on a Friday night and Saturday morning, for example For many athletes, you aren't able to get 20 miles in within a 3 hour training run. вњ… THE 3 HOUR LONG RUN: As proven in research by Jack Daniels and other exercise physiologists, there is more risk than reward when running longer than three hours in marathon training. They might be best for you! Here's why:рџ‘‡ If this doesn't resolve your issue, pleaseВ create a new post on our Community Forums and one of our knowledgeable support staff will be able to provide you with more details and assist you with resolving the issue.HAVE YOU EVER DONE BACK TO BACK LONG RUNS? рџЏѓвЂЌв™ЂпёЏрџЏѓ PODCAST EP. Please check the trainer notes for special launch instructions. Occasionally a game will have anti-cheat in singleplayer that requires file patching or extra steps when launching the game. The game requires extra steps to disable anti-cheat Clicking 'notify me' will alert you when the trainer is updated.

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