Is there any formula out there that tells us what is the equivalent pace we would be at a lower temperature?
An example would be:
6:45/mile pace at 90 Fahrenheit = 6:20 at 60 Fahrenheit. I guess the driving calculator behind this would be energy exertion. So it would take the same amount of energy to achieve these paces in the aforementioned example.
would depend on how much you weigh, and it would be a non linear kind of thing, since there is a core temperature hard-cap as well as a performance degradation from your body having to cool itself.
probably have to just figure this out for yourself by testing.
would depend on how much you weigh, and it would be a non linear kind of thing, since there is a core temperature hard-cap as well as a performance degradation from your body having to cool itself.
probably have to just figure this out for yourself by testing.
I will have to weight about 2 more months to be able to test this out Jack.
I know, me too!
here:
http://www.sportsscientists.com/2008/12/top-8-of-08-number-6.html
they do some of the math on heat/body mass and running pace limits
I’ve read you as a rule of thumb you can reasonably expect a degradation of performance of ~1 sec/mi for every degree over 55 F more endurance running. This obviously varies from individual as some people tolerate the heat better than others but this has been a good baseline for me for the longer distances (over 10 miles)
I pulled this from a Daniels worksheet…sorry for the crappy formatting… the18:50 is just an example but you get the idea how your pace will degrade
65° f 0:18:58 6:06 --------------
70° f 0:19:07 6:09 ---------------------
75° f 0:19:15 6:12 ---------------
80° f 0:19:24 6:15 ---------------
85° f 0:19:32 6:17 ----------------
90° f 0:19:41 6:20
95° f 0:19:49 6:23
I see some differences in degradation between summer/winter here in Arizona during training, but my 5K times throughout the year have been more or less the same. My PR was in February (37deg at start) and my 2nd best was in June (102deg at start). Less than 30seconds difference between the two events. I’m 6’0, 175lbs. Surely a longer distance might yield a different result. I’ve been consistently between 6:35-6:40/mile pace in 5Ks, year round… ten events as well.
My interval workouts degrade a lot quicker in the heat, probably because I give up easier during a workout compared to a race. But, for some reason with the large sampling size I have for 5K events at least, the pace hasn’t changed much. I just had my best (quickest at least) track workout last night… 107deg outside. I dunno what to make of it.
How long of a run are you talking about Jack? For me, I don’t feel the effects at 90 degrees for at least 30-40 minutes. But anything in the mid-90’s, or running longer than an hour, really starts to bring my pace down.
How long of a run are you talking about Jack? For me, I don’t feel the effects at 90 degrees for at least 30-40 minutes. But anything in the mid-90’s, or running longer than an hour, really starts to bring my pace down.
10 mile tempo run.
I did 15.1 miles at lunch today. It was about 85-86 degrees when I ran. The first 13.1 miles were at my planned marathon pace and the next 2 were at cool down pace. I sure as hell know that I can’t hold that pace for a whole marathon in this heat.
Now, I have a question. My 13.1 set had about 450 feet of elevation gain, with every 4th mile climbing about 100 feet. What elevation gain would need to see to call it a hill workout?
I always go here for those types of questions…
not much of a difference to be significant. I run pretty much the same pace in 100+ weather as 60 Fahrenheit but all depends on your genes, training, and how long you can go before the heat gets to you.
I did 15.1 miles at lunch today. It was about 85-86 degrees when I ran. The first 13.1 miles were at my planned marathon pace and the next 2 were at cool down pace. I sure as hell know that I can’t hold that pace for a whole marathon in this heat.
Now, I have a question. My 13.1 set had about 450 feet of elevation gain, with every 4th mile climbing about 100 feet. What elevation gain would need to see to call it a hill workout?
Something more like this - http://connect.garmin.com/activity/108372481
I did 15.1 miles at lunch today. It was about 85-86 degrees when I ran. The first 13.1 miles were at my planned marathon pace and the next 2 were at cool down pace. I sure as hell know that I can’t hold that pace for a whole marathon in this heat.
Now, I have a question. My 13.1 set had about 450 feet of elevation gain, with every 4th mile climbing about 100 feet. What elevation gain would need to see to call it a hill workout?
Something more like this - http://connect.garmin.com/activity/108372481
Yikes.
So Jack, w/ all these posts about 6:45 paced 10 mile runs, etc, what kind of marathon can we expect from you at CMan?
The race is the only time we get to cut through all the bullshit and I’m curious to see where you think you’ll really be and how close you come to it.
Try this calculator. Let me know if it turns out to be accurate. Apparently it’s based on some Jack Daniels data.
http://runnersconnect.net/training/tools/temperature-calculator/
You win on the hills, but I was done long before you.
I read this as 6h 45m 112 mile bike in 90 degree F, what would it be in 60 degree F. My answer was going to be sub 6 hours if the 90 degree F is including high humidity.
You win on the hills, but I was done long before you.
http://connect.garmin.com/activity/111092525
Don’t be a dick Printer.
Was time on feet for me, not distance. Best of luck in your race.