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2008-08-07 2:56 PM

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Subject: Running Performance In The Heat

I am about 10 weeks into my 20 week IM program.  Yesterday afternoon I had a 2:05 run scheduled.  I completed the BT Marathon Program this winter and ran my first 26.2 under 4 Hours in March.  I also completed the 20 Week HIM program last year and completed my first HIM under 6 Hours.  That all being said, I feel like I have a pretty good base under me.

So back to the 2:05 run yesterday.  It was hot, really hot.  About an hour into the run I started cramping in my stomach but managed to finish the run.  I have to say this particular workout was as tough to finish as either the mary or the HIM. 

 My sleep was good and I didn't workout too hard the day before.  Nutrition during the run was not great but I managed to take in some fluids and gels.

 So what gives.  Chalk it up to the heat or should I be worried.  As I finished the run, my first thought was, there is no way in h@ll I could double this run after 112 miles on the bike.....BIG CONFIDENCE KILLER!

 Any thoughts?



2008-08-07 3:00 PM
in reply to: #1588391

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Subject: RE: Running Performance In The Heat

Yep.  Heat & humidity can have a huge impact on performance.  Taking in enough fluids in such conditions is even more critical.  As is recognizing the conditions and slowing your pace.

Don't let it shake your confidence.

2008-08-07 7:36 PM
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Subject: RE: Running Performance In The Heat
The heat can make a huge difference.  I was feeling frustrateda a few weeks ago with my running.  I was running in the middle of the day in the mid 90's.   I was amazed when I did a long run on a Sunday morning and the temperature was 65.  I ran the same speed as previous runs but twice as far and felt like I could go farther.
2008-08-07 7:51 PM
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Subject: RE: Running Performance In The Heat
yep, heat will do that.
2008-08-07 8:23 PM
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Subject: RE: Running Performance In The Heat
With this heat I'm having a hard time doing 10 minute miles and feel like I NEED to walk after 5 miles. This past winter I was doing 8:30 pace and 22 mile runs without a walk or stop. But that was in 0*-40* temps not 80*+.

This heat sucks. Bring on the cold.
2008-08-07 8:57 PM
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Subject: RE: Running Performance In The Heat

So we all agree heat does affect performance.  I am sure glad my IM is in November and not in Louisville.....I will take  1 Hour in the cold water over 12 hours biking and running in the heat!

 



2008-08-08 5:57 AM
in reply to: #1588391

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Subject: RE: Running Performance In The Heat
This heat and humidity make me want to scream. I go back and look at my logs and make me want to.....
I go back to March-April frame and here how it looks:
long runs 14-15mi avg pace 7:27-7:30
April-May
tempo work at 6:30 pace
VO2 max 800m track 5X800(400) at avg pace 5:50
Now, temps from 75-90F:
long runs 8:15-8:30
tempo 7:00-7:15
VO2 max 800m track 6X800(400) at avg pace 6:00-6:10
did 3x1600m 2 days ago at 6:45 and was running out of steam
I am so frustrated with it. When you read some of these books they so underestimate and downplay the practical effect of heat on paces and performance. They are so extensive in covering physiological effects but when it comes to practical they say oh, just a little slow down in paces, hydrate well and acclimate. Well, no matter how well you acclimate, paces will not come back until it cools off again. And none say that. You almost get an idea that your paces should come back after you acclimated.
2008-08-08 6:07 AM
in reply to: #1589336

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Subject: RE: Running Performance In The Heat

Very well said.  This makes me feel a good bit better.  I am going to start working on proper hydration and possibly a cooling neck wrap while I run. 

2008-08-08 7:05 AM
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Subject: RE: Running Performance In The Heat

atasic - 2008-08-08 6:57 AM

I go back to March-April frame and here how it looks: long runs 14-15mi avg pace 7:27-7:30 April-May tempo work at 6:30 pace VO2 max 800m track 5X800(400) at avg pace 5:50 Now, temps from 75-90F: long runs 8:15-8:30 tempo 7:00-7:15 VO2 max 800m track 6X800(400) at avg pace 6:00-6:10 did 3x1600m 2 days ago at 6:45 and was running out of steam I am so frustrated with it. When you read some of these books they so underestimate and downplay the practical effect of heat on paces and performance.

I'm not sure which books you're reading, but the numbers you give are well within the range that I often hear for how much heat affects pace.  (Of course, there's a lot of difference between 75F and 90F.)

If you want to learn more about it, the guys at Science of Sport have some interesting posts on it:  http://www.sportsscientists.com/.  I believe that he main articles are from May 2008.

Oh, and by the way, I dream of 90F (he says, in his best Monty Python voice).  Yesterday I couldn't run in the (relatively 'cool', 85F) morning, so scheduling ended up forcing me to run in 100F heat (and others have it worse than that - various people posted their ridiculously high local temps in a recent thread). 

2008-08-08 8:23 AM
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Subject: RE: Running Performance In The Heat
mdickson68 - 2008-08-08 7:05 AM

atasic - 2008-08-08 6:57 AM

I go back to March-April frame and here how it looks: long runs 14-15mi avg pace 7:27-7:30 April-May tempo work at 6:30 pace VO2 max 800m track 5X800(400) at avg pace 5:50 Now, temps from 75-90F: long runs 8:15-8:30 tempo 7:00-7:15 VO2 max 800m track 6X800(400) at avg pace 6:00-6:10 did 3x1600m 2 days ago at 6:45 and was running out of steam I am so frustrated with it. When you read some of these books they so underestimate and downplay the practical effect of heat on paces and performance.

I'm not sure which books you're reading, but the numbers you give are well within the range that I often hear for how much heat affects pace.  (Of course, there's a lot of difference between 75F and 90F.)

If you want to learn more about it, the guys at Science of Sport have some interesting posts on it:  http://www.sportsscientists.com/.  I believe that he main articles are from May 2008.

Oh, and by the way, I dream of 90F (he says, in his best Monty Python voice).  Yesterday I couldn't run in the (relatively 'cool', 85F) morning, so scheduling ended up forcing me to run in 100F heat (and others have it worse than that - various people posted their ridiculously high local temps in a recent thread). 



Let me cover the books I am reading. How about all books from Joe Friel( there are about 3 or 4 that touch on the subject), Triathlete's Guide to Run Training by Ken Mierke.
Here is what they show in common. Besides covering in depth heat stress physiology, cardiac drift, additional hydration requirements. Ken Mierke goes on to say that he allows his athletes run HR zone excursions up to 5bpm for zone 1,2,3 work, none for zone 4, 5a....meaning no adjustment for threshold and VO2max work. They also go on to say about acclimating.
Well, it may become tolerable to run in 90F+ after about 2 weeks of selected expousure to training in heat and humidity, there is no mention of paces and performance returning to your 60F levels after acclimating. You are almost left to belive that they should return as it is left as an open statement, maybe an assumption that a reader should already know that.
Someone who is new at all of this like me may erroniously interpret the data as a degradation in fitness. That is where I am going with this.
I just used a temp range over a period, not a specific day. I live in Kansas City and am no stranger to 115 heat index.
Thanks for the link. I always enjoy doing some reading. There is always a "great danger" I may learn something.
2008-08-08 8:35 AM
in reply to: #1588391

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Subject: RE: Running Performance In The Heat

You might want to try a product called Endurolyte made by Hammer Nutrition. It comes in powder or capsules. I got samples of it in a goodie bag at a tri last week. I did not use it in the race, but tried it last night on my 50 mile training ride. I run the same training ride once a week it is a hilly course that finishes with a 6 mile straight flat run. I try to run the last 6 miles at 22 MPH or higher and every week I start to cramp (Hams and Calfs). I took 2 capsules before I rode and I did not have any cramps at all. This is just one data point however I also noticed that I did not feel thirsty when I finished. It is worth a try. I noticed that the capsules contain many of the same ingredients as Pedialyte. Maybe you could mix Pedialyte with gatorade and get the same results.

chevy57     



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