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Heat-Induced slow running
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 2010-07-26 1:07 PM |
Expert  2852     Pfafftown, NC |  Subject: Heat-Induced slow runningTotal noob to all this. And, I admit to doing my shorter runs on the treadmill, in this extreme NC heat. |
| 2010-07-26 1:19 PM in reply to: #3005078 |
| Subject: RE: Heat-Induced slow running I cannot find it offhand but I've read that unless you're training for something specific that requires heat (Kona comes to mind) to not do it outside at about 95 degrees. |
| 2010-07-26 1:26 PM in reply to: #3005129 |
Regular 87 Madison, MS | Subject: RE: Heat-Induced slow running DanielG - 2010-07-26 1:19 PM I cannot find it offhand but I've read that unless you're training for something specific that requires heat (Kona comes to mind) to not do it outside at about 95 degrees. hum, unfortunately during the summer (and the latter half of spring, and the beginning of fall) its always above 95 here, so I just suck it up, deal with it, and make sure to drink a lot, but it definitely puts a large damper on the distances I can run or bike at a good pace. |
| 2010-07-26 1:33 PM in reply to: #3005155 |
Veteran 267 | Subject: RE: Heat-Induced slow running hum, unfortunately during the summer (and the latter half of spring, and the beginning of fall) its always above 95 here, so I just suck it up, deal with it, and make sure to drink a lot, but it definitely puts a large damper on the distances I can run or bike at a good pace. same here. no real choice. my b/r brick on sunday was done a couple hours after it rained and the temps were already in the 90s. it was hot and muggy and i really felt like i had just done a long swim. my pace sure felt like a swim. |
| 2010-07-26 1:35 PM in reply to: #3005078 |
Expert 1074 Tyrone, Georgia | Subject: RE: Heat-Induced slow running I would think early morning runs would be your best alternative, if you can make it work. |
| 2010-07-26 1:39 PM in reply to: #3005078 |
Extreme Veteran 626 South Florida | Subject: RE: Heat-Induced slow running Feels like temp here is 95 at 10:00pm, and days are brutal. I just slow down and suck it up because I can't stand the treadmill. |
| 2010-07-26 1:42 PM in reply to: #3005078 |
Champion 7036 Sarasota, FL | Subject: RE: Heat-Induced slow running The heat here in FL is one of the primary reasons that I get up early to run. Even at 6AM this morning, it was 800F with 97% humidity when I went out the door and my dri-fit shorts and shirt were wringing wet by the time I finished my two miles. Running in the afternoons after work is like running in an oven, made worse by the afternoon showers that we get this time of year. If I do run in the afternoons, I try to go strictly by HR and slow down if my HR starts to spike, sometimes to the point of walking. Mark
Edited by RedCorvette 2010-07-26 1:43 PM |
| 2010-07-26 1:44 PM in reply to: #3005205 |
Sensei Sin City | Subject: RE: Heat-Induced slow running I hate running inside so I refuse to do it. I run in 100-110 ALL THE TIME, in the summer. Granted, it kills your pace. I can easily hit 8min/mil in the "winter" here and still be in Z2. That same Z2 effort results in 10-11 min/mile in the middle of the summer. PLUS, I lose about 1 pound every 10 minutes during a run. Yes, 1 lb /10 min. |
| 2010-07-26 1:44 PM in reply to: #3005078 |
Extreme Veteran 829 Tennessee | Subject: RE: Heat-Induced slow running One of the hottest summers on record this year here in the South. I havent missed a beat due to the heat. My times are slower than they would be without the humidity but I see no reason to go inside to the dreaded treadmill as long as you let yourself become accustomed to the heat and humidity. I run 4 times a week. Three of those four are normally during the hottest times of the day because thats all my schedule will allow. My long run I try to do early on Saturday morning to beat the heat. Just be sure to hydrate well and listen to your body. |
| 2010-07-26 1:46 PM in reply to: #3005078 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Heat-Induced slow running Beyond acclimation for a hot race, avoid it when possible as it greatly reduces the quyality of the training. When it's 100+ I run some :15-:20/mile slower at the same RPE/HR than when it's 75. |
| 2010-07-26 1:49 PM in reply to: #3005186 |
Expert 2852 Pfafftown, NC | Subject: RE: Heat-Induced slow running dandr614 - 2010-07-26 2:35 PM I would think early morning runs would be your best alternative, if you can make it work. Agreed. I DO make that work for my long run for the week. I started before 6AM, Saturday. Around mi. 7, my pace was nearly 12mm. It got better, later. But, the slightest incline...even in the AM's and I'm through the roof (RPE/HR). It gets ridiculous, quickly, in the evenings. I'd take that and run (literally), Bryan...lol. I'm talking a differential of nearly 3 MINUTES/mi! Edited by nc452010 2010-07-26 1:51 PM |
| 2010-07-26 1:49 PM in reply to: #3005078 |
Member 115 Chicago, IL | Subject: RE: Heat-Induced slow running For your long runs, don't dwell on pace--it's not the point of the workout. Even if you are running at a 12mm pace, you're still going to get the strenth-building benefits of the long run, even if it doesn't feel like it at times. Save your faster paces for your tempos and intervals. When it's hot and/or muggy outside, I have no problem slowing down by an extra 15, 30, even 45 seconds per mile if that's what it takes to keep the run feeling easy. |
| 2010-07-26 1:54 PM in reply to: #3005239 |
Sensei Sin City | Subject: RE: Heat-Induced slow running BTW, let me add that in the summer days, I tend to toss out the HR method. It just becomes useless (to me). I tend to go with RPE and let the HR do what it's going to do. I know some will say pick one method and stick with it. In most cases, I do. But the summer just makes it unrelible. Many times, in that kind of heat, at the end of a workout, a walk up a slight incline will get the HR in Z2 even if I feel stronger than that. |
| 2010-07-26 1:57 PM in reply to: #3005078 |
| Master 2083 Houston, TX | Subject: RE: Heat-Induced slow running Saw similar post to this a few weeks back, and most people said they lost time on it. Growing up in Texas, I thought it probably only applied to people not used to the heat. BOY WAS I WRONG!!!! I tested my theory out and it knocks a couple of minutes per mile off my time. I'm a slow runner to start with at 9 - 9:30 minute miles on long runs (hour or more). Saturday I ventured out into 97 degree and 97% humidity for a 70 minute run at 3 pm. I had to stop and walk 3 times because my HR was jumping into zone 4. I just couldn't keep it down. I ended up with an 11:30 min/mi pace. I was about dead by the end of it. Wallowed around on teh tile on my kitchen floor (much to my wife's dismay) for a while to cool down my body temp. I WON'T be doing this again. I would stand by whatever Daniel read that said it's pointless to go out in over 95 degree heat. I came to the same conclusion on my own yesterday. Treadmill from here on out in heat like that.... or just do it in a different time of the day. Edited by jgaither 2010-07-26 1:58 PM |
| 2010-07-26 2:02 PM in reply to: #3005078 |
Veteran 252 | Subject: RE: Heat-Induced slow running I don't expect to PR at all when I wake up on race day & its brutal out. So yes, my pace slows down & I stop at every water stop..When training for a full or half mary I focus on the endurance & not the pace I am keeping. Heat & running hills?...ugh is all I have to say. Good Luck! Patti |
| 2010-07-26 2:12 PM in reply to: #3005238 |
Master 1591 San Diego, CA | Subject: RE: Heat-Induced slow running nc452010 - 2010-07-26 11:49 AM dandr614 - 2010-07-26 2:35 PM I would think early morning runs would be your best alternative, if you can make it work. Agreed. I DO make that work for my long run for the week. I started before 6AM, Saturday. Around mi. 7, my pace was nearly 12mm. It got better, later. But, the slightest incline...even in the AM's and I'm through the roof (RPE/HR). It gets ridiculous, quickly, in the evenings. I'd take that and run (literally), Bryan...lol. I'm talking a differential of nearly 3 MINUTES/mi! When it's hot here it takes me some time to adjust. I can end up running 2 min per mile slower when the temps swing upwards. After a couple weeks of running in hot weather I usually run :45 sec to a min slower per mile. I'm a 9:30 -10:15 min/mile long runner in the summer that pace can go up to around 11:30-11:45 until I adjust and then it's more like 10:30-11:00 min/mile. I make sure to carry water and take a route that I know I can stop and get more. |
| 2010-07-26 2:20 PM in reply to: #3005078 |
| Veteran 216 Griswold, Connecticut | Subject: RE: Heat-Induced slow running Here's my data point: Race on 6/6 in about 70F low humidity- 14 mile bike at 19.7mph avg and 160 bpm avg, 3 mile run at 7:20 mm avg and 168 bpm avg Race on 7/25 in about 82F >85% humidity - 11 mile bike at 20.4 mph avg and 178 bpm avg, 3.2 mile run at 8:37 mm avg and 174 bpm avg The June was had some small hills on the bike and a flat run. The July race was flat throughout. The heat/humidity difference on race day had a significant impact on my hr and killed my run pace. It didn't help that I was poorly aclimated due to being on travel in a cooler area last week, so my running was in 70F low humidity conditions. |
| 2010-07-26 2:23 PM in reply to: #3005078 |
Champion 8936 | Subject: RE: Heat-Induced slow running If it's supposed to be an easy run, run easy and ignore the pace. If it's supposed to be a hard run, run hard and ignore the pace. |
| 2010-07-26 2:30 PM in reply to: #3005221 |
| New Haven, CT | Subject: RE: Heat-Induced slow running Kido - 2010-07-26 2:44 PM I hate running inside so I refuse to do it. I run in 100-110 ALL THE TIME, in the summer. Granted, it kills your pace. I can easily hit 8min/mil in the "winter" here and still be in Z2. That same Z2 effort results in 10-11 min/mile in the middle of the summer. PLUS, I lose about 1 pound every 10 minutes during a run. Yes, 1 lb /10 min. This was me saturday in 95+, near 100% humity, drank all 32 oz of water I was carrying in 6.5 miles and my skin was still very hot to the touch. I called is a day after 6.5 miles (supposed to run 14). While I am still questioning my decision to quit, I figured it was not worth the risk of heat related injury (I could have gotten more water, stopped for gatorade, etc.). But even drinking that much I STILL lost about 3 pounds of water. In such situations do others do a 14 miler on a treadmill? There is no way I could do stomach 2+ hours on the gerbil wheel. Edited by jsklarz 2010-07-26 2:35 PM |
| 2010-07-26 2:35 PM in reply to: #3005078 |
Veteran 234 Newport News | Subject: RE: Heat-Induced slow running Like Kido I use RPE for my hot/humid runs. I am terrible in the heat anyway so I have to back way off or I am on my knees seeing stars at the end of it.... Ok for competition and giving everything in the tank but not for training. The heat is slowly breaking here and getting back to normal (90's with 50% humidity, still horrible). If I am training at 9 min miles in the good weather then in the high heat I drop that back to around a 10:30 and avoid the middle of the day if at all possible. Intervals go out the window until it is safe for me to do them again. I use 90 for my cutoff there. Edited by Dano2010 2010-07-26 2:36 PM |
| 2010-07-26 2:47 PM in reply to: #3005078 |
Elite 4048 Gilbert, Az. | Subject: RE: Heat-Induced slow running nc452010 - 2010-07-26 11:07 AM Total noob to all this. And, I admit to doing my shorter runs on the treadmill, in this extreme NC heat. At the moment, typical training paces are between 7:30-7:45/mile. Right now I'm mostly building base for next season, so not a lot of interval or anything else yet. And, I'm a bit peculiar in that the heat doesn't affect my pace so much as it does my energy. Last night I headed out for 4 1/2 miles after my trainer ride, and it was nice for a change (I live in arizona). Temps not too horrible, a bit of rain and some cool breeze from the pending monsoon season. Got to the turnaround, and the rain/wind and everything just stopped. Perceived temps went up by a good 10-15 degrees, and running just became a struggle. It's like someone opened a tap and sucked all the life out of the legs. And I'm with another poster in that during a 5 mile run, I can lose up to 5-6 lbs of weight, so I'm very careful about when/where I run. Anything above 90ish and running outside becomes a struggle. Oddly enough, cycling because of the breeze doesn't affect me nearly as much. During the summer I'll do most of my running/riding on the indoor equipment. Properly used, it's just as good as the road for the most part. John |
| 2010-07-26 5:08 PM in reply to: #3005397 |
Master 2372 | Subject: RE: Heat-Induced slow running tkd.teacher - 2010-07-26 2:47 PM And I'm with another poster in that during a 5 mile run, I can lose up to 5-6 lbs of weight, so I'm very careful about when/where I run. Anything above 90ish and running outside becomes a struggle. Oddly enough, cycling because of the breeze doesn't affect me nearly as much. I am right with you on the weight loss. Cycling is generally ok (except when climbing 10% grades on blacktop with no wind, as I found out yesterday - oof). I had been so frustrated with my paces as of late. I'd go out for a good 5 mile run and turn in a 9minute mile average or worse. Out of frustration I hit the treadmill (which I generally find harder than the road) and ripped off 5 miles at paces from 8min/mil down to 6:58/mile without a problem. So for me the effect is very big - 1:30/mile or worse. |
| 2010-07-26 11:48 PM in reply to: #3005078 |
Expert 924 Western WI | Subject: RE: Heat-Induced slow running Beyond acclimation for a hot race, <---How long should you acclimate for a hot race? In my situation, I'm MUCH slower in the heat so I choose to do a lot of my run workouts on the tredmill at incline. ( I find I work harder on the tredmill...but maybe it's just my RPE...and I feel like I'm gaining run fitness (getting a bettwe workout) because I'm not out slogging along in the heat with a HR that's through the roof.) Anyway, how far before a race should you start moving those workouts outside to get used to the heat? Thanks! |
| 2010-07-27 10:32 AM in reply to: #3005078 |
Expert 1053 Culpeper, VA | Subject: RE: Heat-Induced slow running Just been running when it is cooler... and just fought through some really hot runs. I'm north of you a bit, but we've been having pretty equal weather. When the heat initially hit I was still attempting mid-morning/early-afternoon runs and my performance was really hurting. I went from low 7's to almost 8's while feeling like I might not make it home. My tact is if I'm running and it is hot, try and not get frustrated by it and think of it as putting in miles... not worry about the pace so much. Otherwise I've been getting out early, went out @ 5:45 and had a great run. |
| 2010-07-27 11:51 AM in reply to: #3005078 |
Veteran 123 Florida | Subject: RE: Heat-Induced slow running I do my best to get out there early or later or hit the treadmill. If I'm out there in the heat I often end up walking at some point to try and get my heart rate down. Some of my long runs that would usually be around a 9-9:30 have ended up being 11-12. |
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