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13 April 2011

Travel Running III

Today’s Jamaican 5k progression run ended up being done indoors. With a late docking time of 10am the air was already a spicy 25C, and rose to over 30C later on. The sun was bright and a 10+ (extreme) UV index drove me to the indoors. I have a fair complexion and have had my […]

Today’s Jamaican 5k progression run ended up being done indoors. With a late docking time of 10am the air was already a spicy 25C, and rose to over 30C later on. The sun was bright and a 10+ (extreme) UV index drove me to the indoors.


I have a fair complexion and have had my share of burns, dehydration, sun stroke, heat stroke, and all kinds of those issues, so I know when the safer bet is to stay indoors.

I started at a 4:45/km pace for .5km to warm up, then did k’s at 4:30, 4:15, 4:00 and 3:45. A ‘last kick’ of 500m at 3:30 pushed me into my cool down where I dropped the speed way down to recover. All-in-all it was a good run, although my towel caught the safety and pulled it out, causing my treadmill to stop suddenly (although briefly) in the middle of the run. My legs began to tighten even in that short time and the second half of the workout became more difficult.

Tip of the day: although some people think it’s a good idea to run in the hot sun of the day to “sweat off the weight” – all you’re really doing is causing a little extra trauma to your body. Be smart about where you run when it’s extremely hot. Consider temperature, sun intensity, and UV levels. When your schedule doesn’t allow for an early morning or late evening run, consider moving it indoors to avoid dehydration, sun-related maladies, and higher levels of pollution.

As a footnote, we passed by Usain Bolt’s high school today. It’s inspiring to see where the world’s fastest man started out. Apparently he used to run 5 miles to school and back home every day.

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