So I just wrapped a 13 miler and it was hot, 87F at the start with a 94F Heat Index . I was completely wasted running a 9:25 pace. I was wondering if my race pace is 8:30, should I be running these heat runs like at 9:30 per mile or closer to 10mpm given the heat? I know we should be running slower on the long runs, but since I am running in the heat, can I reduce the pace even more?
I did a hot (85) and humid (95%) 13 miler this morning. I don’t worry about my pace and instead run to my heart rate target. I’ve found that when I do that I generally end up between 60 and 75 sec per mile slower than if I were racing under similar conditions.
My HIM race pace is about 8 min/mile
I did a hot training run several weeks ago when it was around 95°F. I ran just over 9 min/mile then so your pacing appears to reflect mine.
jaretj
x2 on sticking with heart-rate.
Typically you’ll race 30-45sec faster per mile than your solid long runs. Some it’s more like 60-75sec.
Run earlier.
Your pace will be slower in the heat, but the good news, improves like magic when it
cools off.
Problem is that it probably doesn’t improve as much as if you’re training faster when it’s
cooler.
I try to make it a policy not to get up before 0500 to workout, but sometimes there is
no way around it. 0400 with an 0430 start for really long runs is sometimes what it
takes. One of the many disadvantages of being slow.
-Jot
If the pace isn’t going to happen, then I go by perceived exertion next. I go by heart rate third. I put heart rate third because you will likely get some ‘cardiac drift’ as you either get a little dehydrated or can’t cool yourself any more. If you go strictly by heart rate, but feel o.k., your pace is going to fall off dramatically and your PE may become easier as well.
We rode yesterday near Austin with cloudcover. It was probably 10 degrees ‘cooler’ at the end of our long ride than it has been the previous weekends. Heart rate was probably 5-10 beats on average lower as well. So the heat definitely has an effect.
Then, when you get back home, take a bit to cool down, and then take a cooler than normal shower to help speed along the recovery. But, I usually try to wait at least a little bit before getting in cool water to let my system kind of slowly adjust.
What race are you training for? If your doing HIM FL where it’s going to be 95+ degrees then you need to train at 95+ degrees to get used to it. Otherwise start early (or earlier) in the morning and focus on HR instead of pace.
my personal opinion is that as long as you aren’t having every long run fall on a day like that - you’ll be OK.
If you are consistantly getting dinged by the weather and not getting good runs it - I would consider moving inside for one - it may be boring as all get out, but it will be reassuring afterwards when you complete a long run at a strong pace (speaking from experience).
But, I usually try to wait at least a little bit before getting in cool water to let my system kind of slowly adjust.
I have been trying this for the last few weeks. I have no idea if it concretely helps with heat acclimation but it seems like it may make sense. I have been too lazy to search for any literature, I guess I need to get on that in case I am completely wrong. It also gives me a few quiet minutes to relax which is a premium with two small children.
I actually advise not running by HR. Your HR is obviously going to be high so see how well you can handle it.
I just run like it’s a normal day telling myself that the heat doesn’t affect me. I basically brainwash myself into thinking that the heat doesn’t impact my pace. Great mental prep. Honestly, it works quite well.
Note: This is training, not racing. Mentally, I handle it the same way when racing IM but I’m more conservative in my early pacing.
Thanks, Chris
heat/humidity slows my training pace by about 30 sec per mile and my heartrate even at a slower pace is usally up 5-10 beats from the normal pace on a cooler day (so in this situation I don’t pay much attn to it), it is good to switch it up and do some runs earlier or indoors as others have said for confidence but I feel like I still get a strong training effect from slower runs in the heat…just remember to stay hydrated and if it is cool on race day you will feel like a rocket!!! if it is hot on race day, at least you will be used to it…
I am training for the NYC half. Its going to be slightly cooler and hopefully not as humid as it is here in Miami.
It does not seem logical that if I can only run a two hour half marathon in training, that, given the same conditions, that I could run any faster in the race.
I tossed my heart monitor last year running in the heat. My zone for long runs was a heart rate of 140. Which would hold for about a three miles then after six miles my heart rate was reaching into the 160 (zone 4) range. I would slow down to the point of trying to maintain 140 and was finally having to walk then run, walk again and so on. After doing this for a season and not getting any faster, I use RPE and tough it out. Now running about two minutes faster per mile than this time last year. Not sure where the heart monitor works, not in speed work, not in the heat. I guess if you live in an area where you always run in 60 degree temps it makes sense.
I will use it early in a race to keep from blowing up by going out to fast. However, after reading Matt Fitzgeralds book on Brain Training and training with pace I may not use it the rest of the season.
Go by your heart rate and perceived exertion. One of the keys to heat running is hydration prior to and in the early going of the run itself.
Different people react differently to heat. I always viewed it in a similar vein to racing at altitude. Normally you won’t get a good result at altitude until you have adapted. Similarly, heat running requires the same kind of adaptation. Make sure you watch the pre-workout hydration, electrolytes drinks can be beneficial.
I watch my heart rate, looks like we all ran 13 miles in this heat, what kind of nutrition does everyone bring along with them?
I did not take anything, and I was exhausted, I wanna buy the hand bottle holder, because my fuel belt with the big bottle is getting annoying
There is nothing bad about running slower than race pace. What you did was fine. You will probably find that doing this occassionally will really help your hot weather race performance.
You could use some FRS chews, which are easy. Bannana’s are great and easy to digest, but tough to carry. You need potassium and electrolytes replacement for such efforts in heat, which is essentially a half-marathon. Water alone won’t cut it.
Agreed the belts are annoying and hand-helds can get heavy unless you drink early and often, which is what I suggest. In the last 3 miles how much you drink will never matter. It is in the first 10 that the amount of liquids consumed will make a difference in a run of that length in heat.
FYI- I use to be a 2 hour flat short course guy way back in the day (early and mid-1980’s) when we didn’t have disc whells or funny bikes, but I can tell you that from a nutritional perspective and hydration perspective nothing has changed.
my running partner over the weekend had the hand bottle holder, and he lives by it. I run with an ipod anyways, they go for about $10-$15, so worth a try
I will still use the back one for gels, wipes, etc…
I completely agree about the HR- it’s just your bodies way of trying to cool itself down and you sweat more, and become dehydrated easier and quicker meaning that a higher HR is inevitable.
You know that you CAN prepare yourself NOT to be creeping along that slow. One of THEE best things you can do is heat acclimate and you’ll be saying goodbye to those slow running miles at the end of your long run. All that training if you do NOT prepare and heat acclimate can ruin your race all together. If you have about 2 weeks to spend early leading up to your hot, humid race, spend some time training in the area to gain the benefits of heat exposure and race like you’re supposed to.
As a professional triathlete, Masters-Doctoral Grad student in Exercise Physiology, minor in coaching and a post-NCAA DI collegiate runner, go ahead and look at some of my and read this article. It encompasses EVERYTHING you’ll need to know before your race regarding the heat.
Best of luck:
http://www.getzoomperformance.com/page.php?pageID=2&moduleInstanceID=58
I just carry a bottle of water. No special holder required.