Training Pace vs HOT !!!!

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ALrunning4me

24 posts since
Dec 14, 2007

Aug 30, 2007 11:23 AM

Training Pace vs HOT !!!!

41 y/o boomer here ready for winter!

I've been running for about a year and a half and am about to start official marathon training for my first marathon in Feb. I have been base building, about 20-25 mpw in this miserable heat (and on the treadmill) since my first 1/2 marathon last Feb. During August, we have had 15 days > 100 deg F. That's actual temp, heat indexes in > 110 !!

I followed no official plan for the 1/2 marathon. Slowing increased mpw by 1-2 miles, peaking at about 35 mpw. Long run every other week, added 1-2 miles, peaking at 12.5 miles. Finished 1/2 marathon in 2:14, not fast, but that's me.

For my first marathon this Feb, I am planning to follow the Cool Running Beginner plan. Based on my time for the 1/2 and McMillan's pace calculator, my long training runs should be at the 11:18-12:18 pace, and tempo runs at 9:41-10:01.

My question (finally) centers around temperature during training. My 1/2 time that I am basing my training pace was run in the 30 deg F range. (That sounds wonderful now !) I will begin training in the 90 deg F range. How should I factor this into my training pace. I know slow down and converstional pace and all that, but that will slow me a minute or so per mile slower than McMillan. Does this seem reasonable? Should I slow down below McMillan and wait for cooler temperatures to speed me up (relatively)?

Any help from fellow boomers will be appreciated.

Econo011

1,432 posts since
Dec 14, 2007

1. Aug 30, 2007 12:20 PM

in response to: ALrunning4me

gasp! Someone is complaining about the heat in the B&B forum! (Psst, AL4, we are supposed to acknowledge the heat just so that others know what we are suffering through, then say it's "just the way I like it.")

Surely someone has some heat conversion charts to recommend here? IMHO, I'd just work with perceived effort pace, then be happily surprised when cooler temps arrive.

Karl Rysted

512 posts since
Dec 14, 2007

2. Aug 30, 2007 1:02 PM

in response to: ALrunning4me

Hi! Even if you don't follow Jeff Galloway's run/walk method, he has a useful guide for dealing with heat:

GALLOWAY PACE ADJUSTMENTS FOR HEAT
Slow down 30 sec a mile for every 5F increase above 60F or
Slow down 20 sec per kilometer for every 2C increase above 14C

I must admit that on some of my long runs here in Oklahoma that would mean slowing to a crawl, so I look at it like The Pirate's Code in the movie, more like guidelines.

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ALrunning4me

24 posts since
Dec 14, 2007

3. Aug 30, 2007 1:22 PM

in response to: ALrunning4me

" GALLOWAY PACE ADJUSTMENTS FOR HEAT
Slow down 30 sec a mile for every 5F increase above 60F "

I have seen this before, but that would put my pace at roughly 15 mpm which is about walking pace. Does this seem reasonably?

ced53

727 posts since
May 25, 2007

4. Aug 30, 2007 1:58 PM

in response to: ALrunning4me

First, that 30 sec per 5deg is not right.

Second, Don't listen to Econo, this is not whining, it's planning.

Third, Listen to Econo! Go by perceived effort. If it's hot, knock a little off so you can complete the workout. Add water. Electrolytes. Training in heat has benefits that you will appreciate in cooler weather, you will be able to dump heat better.

Forth, A HR monitor can help too. In heat your HR will be higher. But this gets hard to try and understand and adjust to.

Hope this helps,
CAraig

perchcreek

821 posts since
Aug 15, 2007

5. Aug 30, 2007 2:01 PM

in response to: ALrunning4me

Pete Pfitzinger writes:
Heart rate increases at high temperatures. Your heart rate is higher when running on a hot day. As the temperature increases from 60 degrees to 75 degrees, a runner�s heart rate at a given speed increases by about 2 to 4 beats per minute. When the temperature increases from 75 degrees to 90 degrees, you can expect your heart rate running at a given speed to increase by approximately 10 beats per minute. High humidity magnifies the effect of high temperatures on heart rate.

To gain the same benefits as on a cool day, you should increase your heart rate zones by 2 to 4 beats per minute when the temperature is in the 70's and the humidity is low. On a high humidity day in the 70's or a low humidity day in the 80's, you should increase your zones by approximately 5 to 8 beats per minute to correct for the heat factor. In more extreme conditions, such as a high humidity day over 80 degrees, you cannot accurately adjust your heart rate zones for the conditions. On the most brutal summer days, it is wise to adjust your training schedule to avoid high intensity training.

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I usually go by heart rate. I know where my HR is for VO2 Max, Tempo, Marathon pace etc when I'm in shape and the temperatures are cool (40's). In the summer, I'll train by HR even though the pace maybe 30 sec (or more) slower. If you get to close to the same HR/Pace combination in the summer as you had last winter/spring then you can expect a wonderful fall!

Steve

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huskydon

311 posts since
Oct 19, 2007

6. Aug 30, 2007 2:11 PM

in response to: ALrunning4me

Hi,

In Galloway's book on running (p 80), he has a chart that shows how much your race pace might be expected to increase as the temperature increases. It looks like this:

55-60 deg +1%
60-65 deg +3%
65-70 deg +5%
70-75 deg +7%
75-80 deg +12%
80-85 deg +20%

If you believe these numbers, then you may want to increase your pace at 90 deg by say, 30%. Not sure if this makes sense either, but its another data point. I probably would go with the other posters and try to do it more by feel.

Good luck to ya!

ced53

727 posts since
May 25, 2007

7. Aug 30, 2007 3:23 PM

in response to: ALrunning4me

I am not a Galloway basher (usually), but, big BUT, his heat numbers are rubbish!

I ran Boston in heat that is off his chart, beyond 85 deg.
Impact less than 10%.

In a 5k, I'd expect seconds of heat penalty, 1%? 2%, again beyond 85 deg.

Ok, maybe I'm a heat runner. But no one but a NON-runner would go by those.

caig
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