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Run pace and heat

Nadiafogel Nadiafogel
in General Training Discussions

 I am using run pace instead of HR for run training but I am wondering do I need to adjust my pace for hot conditions? I know that part of the point of using pace is to not worry too much about HR with varying conditions but I am wondering if that is an absolute. During my Z2 run this am as I felt more and more fatigued , I noted at Z2 pace at one point I was in Z5 by HR. maybe I should not have looked but I felt so bad I even knew I was up there before I looked at my Garmin!  The temp was 85 but heat index 95-  at 9am! I also know my legs were a little tired as I had biked an hour prior to running. Any ideas will be appreciated!

Comments

  • Coach RichCoach Rich

    Nadia,

    The hotter it gets the less "accurate" pace becomes as an indicator of how hard you are working:

    • Do your best to avoid training in the heat, if at all possible. Cooler temps enable you to run faster = you get faster.
    • If you're in the heat, use heart rate and RPE as your primary tools, pace secondary. I run at the RPE (don't use HR) of Z3, for example, and let pace be what it is.
    • As it gets hotter you really, really need to be on your hydration and recovery game. Becoming significantly dehydrated on a training run and can really impact downstream workouts, starting a cycle. My tool is to use my stomach as a water bottle -- I'll drink a full bottle of water or sportsdrink before leaving the house, will carry a bottle with me, and I know where all of the water fountains and unattended hoses are within a 5 mile radius of my house. My dog, Riley, knows where all of the sprinklers are at what time they go off
  • Nadiafogel Nadiafogel

    Thanks so much Rich! Maybe I should do my run next time before the bike so I can use the cooler temps to help control HR? HR does not seem so adversely affected for me on the bike  Or maybe go to dreadmill?

     

  • Coach RichCoach Rich
    Posted By Nadia Fogel on 10 Jul 2012 10:40 AM

    Thanks so much Rich! Maybe I should do my run next time before the bike so I can use the cooler temps to help control HR? HR does not seem so adversely affected for me on the bike  Or maybe go to dreadmill?

     



    Yep, that's what I do on the weekends, waking up a little early, coffee, run 30-40' when it's cool, have breakfast, then ride. The run is a non-issue on the bike but I'm able to run a good 30-45" / mile faster by doing it this way vs as a brick off the bike (not happenin') or in the PM (also not happenin')

  • Coach PatrickCoach Patrick
    Standard adjustment is 3 seconds slower per mile for every 5 degree increment over 65 degrees....so you'd be 30 degrees or 6 increments of 5 degrees so 18" slower per mile...if you have to run in the heat...if you can adjust for cooler you should be okay!
  • Nadiafogel Nadiafogel

    ok sorry to say I am still stuck on this topic. Today ran earlier and temp was 76 (humid but overcast), had 45 min run HMP effort. In order to stay in HR Z3  my average pace over the whole run was 2 mins slower than my Z3 pace based on recent testing! Testing was done at same temp,, slightly less humid, but with hills (no hills where I run in pancake S FL!). As long as you tell me this is ok, I am ok with it, but I need to get that into my head from someone who knows more than me! A couple of times I had to slow way down to get out of Z4 by HR. I was definitely well hydrated and well rested.

  • Al TruscottAl Truscott
    If you are a pace athlete, that is, your testing is to identify your zones via min/mile, you should not worry about the nuances of your HR during a run. Your HR will increase in the heat for reasons other than your running effort level, specifically, an attempt to increase blood flow through your skin to help cool you by allowing more fluid available for sweating. Also, other things can cause HR to vary day to day, like time of day, sleep or lack thereof, how much or little recent training you've doen, etc. So by trying to keep your HR in a specific zone, your had to sacrifice speed. Since you are training your muscles, not your heart, you should try to run this workout at a faster pace (see Copach Patrick's heat adjustment suggestion above), and let you HR do what it will. Your heart is strong enough to handle it at an HMP pace in 76 degree humid weather, adjusted slightly.
  • Nadiafogel Nadiafogel
    ok and thanks you "wicked samart member"! I do appreciate your info and will use it next time image
  • gambgamb

    Heat and Humidity just torture me. I ran earlier today (92F at 50% humidity). 40 minute Z1/Z2 "effort" with some strides. Now it's hilly around here so slowing down for that and slowing down for heat but I'm about a minute slower than my Z1 pace according to Daniels and I can sometimes feel wrecked after a run like that. Ended up around 10:05 per mile where 9:15 is my Z1 pace and my HR was high Z3 to Z4 pretty much the whole time after the first hill. I've pretty much resigned myself to early season and late fall racing



    Put me on a treadmill and I'm fine, meet paces accordingly and generally feel ok.  My body just does not cool itself well



    You're not alone

  • Nadiafogel Nadiafogel
    ok now as I am getting closer to my race, in about 4 wks for Oly dist, should I be doing the tues and sat bike/run as a brick? Or when do I start that? It is still really hot here in S Florida. I have been running really early and intervals are fine but anything longer than 10 mins my HR zone goes way up even at a slow pace.
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