Running in high heat/humidity and getting faster

GMAN 19030

I'm struggling hitting my run workouts because of the f'n Houston heat and humidity.  I have to slow things way down to get through the workouts which certainly isn't helping me to get faster.  Now my Z4/Z5 interval runs are done at about my Z2/Z3 pace from a few months ago.  I get the physiology -- running in 100+ degrees is not the same as running in 75 degrees.  I feel my running speed has taken a step back though.

Logistical reasons dictate doing my run workouts in the afternoon/early evening.  Morning runs are not really an option (not that morning weather is much better since the humidity is 100%).  Late night just isn't conducive to sleeping.  I'd never get to bed at night if I ran after the sun went down.

Any tips on getting faster in brutal weather?

Of course, my next race is Musselman in upstate NY so it'll probably feel easy in comparison to what I train in day in and day out.

trirebel

Good question.

Beth_S

Those in the land of the super-warm might have better thoughts, but it was ridiculously hot in Chicago last summer. I ran intervals at full speed, but did whatever I needed to recovery from them on hot days. Sometimes, that was walking. Sometimes that was just pouring water over my head and slurping at the drinking fountain.

On dumb, dumb hot days, I would either a) run with RPE, b) start chopping up intervals, and usually get them done that way. If something felt really wrong, I'd call the workout.

Paul Hough

Bob - I feel your pain! I have lived all over the U.S. during my career, so I know that it can get hot and miserable up north...but it's not the same as down here...or in Texas (I've had some gawdawful hot runs in San Antonio!). Summer was not a problem for me as a runner. Tampa's racing season is in the winter; and in the summer, I would downshift and focus on short reps at high speed with lots of recovery...saved the long intervals for cooler times. But the tri season runs in reverse; and in general, I simply cannot execute the long runs as prescribed...too hot and humid. I'm not sure what the answer is. Here are a few things I've done.
1) I'm trying to get my volume by running more frequently at 8-10 miles with a lot of short filler runs.
2) I'm in the lightning capital of the U.S., but if I can catch a good rainstorm without lighting I'll hammer in the rain to get the cooler temps.
3) I broke down and got a fuel belt to help me stay out a little longer. I do short loops so I can swing by the house for refills.

Jeff Unruh

Bob,

I lived in Humble from 2004-2008 and started my running career there. A few comments FWIW...

1. Feel free to pace adjust your runs due to heat/humidity. I would use Daniel's guide and also monitor HR and then factor in RPE. I used this more for EZ pace in some cases up to T pace.

2. On T pace and I pace (intervals) - hit the treadmill.

As much as I hate treadmills, it was a nice break to get out of the heat and humidity. I know of more than a few sub 2:40 marathoners who live in MS and FL and train almost exclusively on the TM in the Summer (i.e., fast guys and gals use them as a tool to overcome the challenge of the Summer heat). Think of it as payback for us Northerners having to ride the trainer in the basement all winter (you run the Tmill during the peak of the Summer).

Coach Patrick

Vote #2 for the treadmill....maybe for 2 runs a week...the rest can be heat adjusted, etc!

Paul Hough

@ Jeff and Patrick - I HATE treadmills...they just sap the fun right out of training. I spent summer 2003 in Baghdad...was able to run in the morning OK. Summer 2004 was in Qatar...different story. I had to hit the treadmill for my weekly long run...because the heat and humidity usually had me staggering by 45-60 mins (typical morning low was about 96-98 with same humidity). The water tank over Camp As Sayliyah baked in the 120 degree sun each day. So you could set the shower on cold, but it was hot! Brushed your teeth with hot water. Flushed the toilet and it was like getting hit with a hot steam blast from below. Just utter misery. I'll head indoors when Tampa weather approaches Qatar, but I don't see that happening!

GMAN 19030

I was hoping and praying the dreadmill wouldn't get brought up. I can't do treadmills. I'll last 10 minutes tops on a treadmill. I agree that it would more or less solve the issue but I just can't do it.

I'll have to figure out how to adjust paces to make it work.

Jeff Unruh

Bob - I think TM work with intervals makes it more tolerable (i.e., less monotonous). Hill reps, T and I pace intervals can get done fairly quick (think of it more like OS - get the main set done). You can do the w/up and c/down outside if you choose and then just punish yourself for 30 minutes on the TM.

Training for Houston marathon in 2009 I had already moved to Chicago and did 2 x 16 milers and 1 x 18 and 1 x 20 on the TM at the Y (snow and sub 20deg temps were less appealing). It was mentally tough but I got it done. If I can do 2:45 on a TM you can certainly wrap your head around 30 minutes!

gschlossnagle

I must be the only guy in the world that loves running on the treadmill, at least for times < 1.5 hours. 60 minutes on a treadmill is bliss to me; easy on the joints, and I can zone and just do the work. Like running the CT in erg mode.

Joe Matchette

Resurrecting this thread, and trying to tie it to one recently by Lauren P -- If one is going to train outside in Heat & Humidity, by how much should you adjust your paces? Is it a linear scale based solely on heat index, or do we just jump to RPE. The change in paces is not quite linear for changes in VDOT (see table below), so if you add, say, 20" / mi to your Z1 Pace, would you also add the same to Z2/3/4/5? Would that be over or under-compensating (Or am I just over thinking this and just need to say "SHUT UP LEGS!")?

VDOT 46 50 Delta 50 -> 46
Z1 9:07 8:32 0:35
Z2 7:48 7:16 0:32
Z3 7:30 6:59 0:31
Z4 7:20 6:51 0:29
Z5 6:54 6:25 0:29

rodfunction

Joe I was just discussing this with Matt over PM a week or so ago. after doing a sweat test on my 2 hour run I lost 6.5lbs. I had to adjust some of the intervals similar to what you are laying out. Luckily my races are not Louisville so should haven't to deal with race day heat like you. However training in it is still kicking me in the Jimmy. So no real science or data but here is what I am doing.

Runs under an hour - suck it up and try to hit the zones based on my Vdot regardless of temperature.

Thursday run - If I want to hit the zones paces per vDot will sometimes do a shorter WU and the intervals on a treadmill (mental torture), then finish the Z1-2 work outside. Again not an ideal option either however you get to run at faster pace with less concern of yard darting. then jump in the heat and practice hydration and physical suck on the tired legs. the sets on the treadmill make hydration easier logistically also.

Again no science, just some observations and regurgitation of others suggestions for training in the heat. Matt and Al are the experts for race execution.

William Jenks

We've been having those ridiculous temps too, and I was recently on a running binge because of travel. My observations, for when running outdoors is the only option:

On the hour long or shorter runs...

I try to just do them as written pretty close if they are HMP or slower. If it's a brick run and you are shelled from the heat, you may just have to live with that or resolve to do the bike in the morning and run at night.

On the runs that are more like 3 x 1 mi at TP: I find that I can hit the TP, and it's even sometimes easier to make them 2 x 1.5 mi at TP or something, mentally, because getting that oomph to get up to TP in brutal heat is tough. Like Beth, where I compromise is the recovery. I did a run yesterday in 100 degrees as 2 mi at TP and then 1 mi as TP. The rest of the run was more or less EP, regardless of what was called for, and I felt no shame in walking for 30-60 sec after the fast intervals.

For the long runs, where the treadmill is even worse sounding, again, I think you have to choose your battles. For me, that means relaxing more on the slow parts and doing my best to get the faster parts. That's where the work is; the rest is just time. Reality is reality, though, and losing 10% of velocity due to heat is totally in line with that...see Matt S's stuff on the IM TX heat thread!