vDot Test in Heat

spabblington

I just completed a vDot test b/c I have felt that my pacing had improved since my last test - IE, it has gotten easier and easier to hit my target paces in training.  So... I thought I would replace today's interval run with a test.  In saying that however, the result came in at exactly the same time as the last test - by the second.  But that's not why I am posting, although it is interesting.

I was somewhat surprised by the lack of improvement until I realized it was 94 degrees (heat index at the time was 97).  My last test was in mid-May, performed in the early morning when it was probably in the high 60's or low 70's.  That gets me to the point of the post.  I've seen a lot on heat affecting run paces in here and most of it is with longer runs and/or races.  But how much does heat affect something like a 5k test?  Should I redo my test again in lower temps?  Or (which is what I am thinking) should I consider the new test as my "heat paces" to use while it is hot.  But if it does cool down in the coming weeks/months before I test again, just increase the paces a bit and use RPE or HR as a general guide?

Would love you know what folks out there think.  Thanks!! 

MattAaronson

Your VDOT is valid for the conditions in which the test was run. For any given fitness level, you will run a 5k faster in ideal conditions compared with in super-hot conditions (unless you're a freak of nature). I think the "heat adjustments" really speak to the need to adjust a VDOT if the race conditions are hotter than the conditions in which the VDOT was measured. In your case, if you have a VDOT in 97-degree heat index then if you race and train in those conditions your VDOT won't require any adjustments. But if that VDOT you just measured was in the middle of a heat wave and your training is expected to be in more moderate conditions then you won't find it useful becuase you'll be blowing away your paces in every training session.

spabblington

Thanks, Matt. I am purposely trying to do as many runs in the heat to get acclimated to it for Augusta (after being "exposed" in Kansas when I was not used to it). But for runs I do in the morning, before the sun comes up, it will obviously be cooler (given conditions could vary by as much as 20-30 degrees.). Do you think it is worth doing 2 vDot tests - one HOT and one COOL to set appropriate paces at each temperature range? Or just increase my speed when cool and base my pacing on RPE and/or HR?

jburbatt

Unless you are going to be training in more cool weather than hot weather before your next test, I wouldn't bother to retest. You probably just won't have to adjust your paces much depending on the heat as you normally might.

Coach Rich

Posted By Greg Babb on 05 Jul 2012 07:41 AM

Thanks, Matt. I am purposely trying to do as many runs in the heat to get acclimated to it for Augusta (after being "exposed" in Kansas when I was not used to it). But for runs I do in the morning, before the sun comes up, it will obviously be cooler (given conditions could vary by as much as 20-30 degrees.). Do you think it is worth doing 2 vDot tests - one HOT and one COOL to set appropriate paces at each temperature range? Or just increase my speed when cool and base my pacing on RPE and/or HR?

 

Notes:

• You should really, really avoid training in the heat as much possible until about 2-3wks out from your event. That is, your body only needs a couple weeks of exercising in the heat to acclimate itself. Beyond that, by purposely training in the heat, you are limiting how fast you can bike and run. All things being equal, running at 8' pace in the AM vs 9' pace in the PM (not) will make you a faster runner. Then, about 2wks out, you start training in the heat.
• Rather than doing multiple tests to determine hot, cold, AM, PM, full moon, cloudy day VDots you should be paying attention to your RPE and HR at various paces. On race day this will allow you to make a call like "It feels like I'm running 8:30 pace but I'm actually running 9:15. It's crazy hot so I'm going to stick with 9:15 because that feels right."

IOW, none of this is an exact science and you need to expand your toolkit by just paying attention to your body in a range of conditions.

spabblington

Rich - your first note reminds me of EN's coaching against the traditional long bike/long run brick workouts that most other coaches have their athletes do. IE - running in tired legs doesn't make you run faster. I assume the same reasoning applies to running in the heat? Thus similar advice of "don't do it much"? I had not considered it like that, but makes sense.

Thanks!!

[Deleted User]

Thanks Rich this is a very timely post given the very high temps we are experiencing in the east right now. Thanks also to Greg for raising the original question!

jwpicciotto

Greg, the reason not to actively train in the heat to try and "get faster" is that the physiological impact of heat increases the stress on the body and increases recovery times.  There is inherent danger of heat stress and heat stroke involved in training in the heat.  These are bad.  Heat stress can knock you out for days.  Heat stroke can kill you.  The negatives far far outweigh any imagined benefit.  You will want to acclimatize, but this is different than the person that decides to time all their long runs for the hottest part of the day when the temps are 100+. 

Brenda Ross

well put John.

Brenda Ross

I have shared Coach Rich's comment with some of my local triathletes who think training in this heat is necessary.

spabblington

That's why I love this place - no better information anywhere! I was prepared to endure the heat as much as possible to make sure I was ready for Augusta - good to know that is not only not necessary, but is counterproductive. Although... living in Alabama, it's going to be somewhat hot no matter what time of day I run!

Coach Rich

Sorry about the typos in my post.

To be more clear:

• You want to maximize training stress, not heat stress. Training stress is riding or running fast, or long, or both, ie the training that makes you faster and more fit.
• The cooler the temperature the more reserves your body has available to make you go faster. The hotter it gets, the more you body has to do other things to keep you cool(ish), the net being that you can can go faster in cooler temps vs hot temps.
• So whenever possible you should be exercising in the coolest temperature you can find, as you're able to run faster, bike harder = more training stress = make you faster. Trying to push the same efforts in the heat either will not happen, or comes at a HUGE recovery cost, as John noted.
• Then, a few weeks before the race, you seek out heat to force your body to adapt to the heat.

Years ago I coached a woman in New Orleans to Kona and I had her doing her bike and run interval training indoors in the AC because she could clearly ride harder and run faster indoors vs outside in the hot, humid summers. She got plenty of each heat adaptation on her long rides and runs, but I still wanted her starting very, very early in the morning.

spabblington

Thanks, coach! My 'normal' start time for most workouts is between 4-430am. That is until I tried 'heat' work which pushed me into the early evenings during the week or mid-mornings on weekends. But now that I don't need to (or rather, should stop) doing that, I can get back to the comfort of the early morning.

Peter Greagg

comfort of a 4 am start LOL