Anaerobic run in the rain

Training anaerobically in rainy conditions can be both challenging and rewarding. During my recent run, following Garmin's suggested workout of a 15-minute warm-up, five 1-minute intervals at 4:00/km pace, and a 10-minute cooldown, I realized how important pacing and recovery are. Garmin classified this effort as a Tempo run, but I felt the need to take it easier during recovery periods to maintain overall stamina. Running in light drizzle progressing to heavy rain affects both physical and mental aspects of a workout. The slippery surfaces require more focus on foot placement and cautious strides, which can naturally slow your pace. Also, rain can cool your body, helping manage heart rate during anaerobic intervals, but cold muscles risk injury if not properly warmed up. Heart rate monitoring proved vital: keeping an average of around 145 bpm during intervals ensured I stayed within the anaerobic zone, avoiding fatigue too early. A Garmin watch helped track pace (averaging 5:28/km overall) and transition between intervals and rest times. My key takeaway is that when running high-intensity intervals in variable weather, adjusting recovery pace is crucial. Instead of pushing hard on recovery runs, leaning into a slower jog helped me sustain energy without crossing into fatigue prematurely. Also, embracing the rain atmosphere turned the workout into a refreshing and motivating experience. For anyone planning anaerobic interval training like 5x1-minute runs at targeted paces, using technology to guide your heart rate and pacing provides meaningful feedback. Meanwhile, prepare for weather changes by dressing appropriately and being mindful of track conditions to stay safe and effective in your training.