I have just run an "easy" non-stop 4k this morning - in what felt like a sauna. We often get hot Spring weather here - sometimes as hot as or even hotter than what we get in mid-summer. Big high pressure systems out in the Pacific cause northern winds to come down from the Tropics to the Sub-tropics. Yesterday was one of those days !! I went out early this morning at 5AM to beat the sun. Only I found there was no sun - just a heavy overcast and a kind of fine mist -- it was 25C and 89% humidity at 5AM!!
It was quite heavy going - my first road run for 2 weeks - my feet hurt in my shoes (swollen from the heat, I think) - but I think that my general cardio is improving and I managed to breath through my nose for the whole distance. ( That is a good test of whether I am running "conversationally) . But physically it is "difficult " to run so slowly - I have been experimenting with run/walk easy runs over a certain range of my HRM and today thought I would try to hold within that range when running non-stop. I did manage it -- but there is a strong tendency to go faster/harder and I need the HRM to tell me to slow down.
I will start a new 16 week running programme next week - the coach likes to programme 1k and 1mile tempo runs with a short break inbetween them so I wanted to measure out a 1k distance as part of a 1 mile distance in my local area that I can use for these tempo runs ( have to do something to keep myself motivated on days like this!! )