I have a 20min LTHR run on schedule today. It will take place in 85F+ heat. Daniels shows me at target pace of 6:42/mi based on 19:30 5k race performance. Should I and by how much run slower than that in the heat ( worse than optimum conditions). I doubt that I can hold 6:42/mi in 85F and stay in Z4-5a and not blow up before the end.
How do you guys go about your threshold run pacing in the heat.
Thanks
In the heat, I go by perceived effort and let the splits fall where they’re going to fall. It’s OK if it is not right on. This is not that exact of a science.
Just Saturday, I did a long run with 5 miles at goal marathon pace. I had to give myself anywhere from 5 to 15 seconds extra per mile just to be able to do it and I know I’m good shape. I know from experience that when the cool, dry weather comes back, my splits (and perceived effort) will plummet.
When it’s hot out, don’t be too strict about sticking to the pace
Tempo runs in the heat are tough and can really take the fun out of running fast… I’d do it early morning, in the evening, or on the dreadmill.
If heat is a big concern, do the workout in interval form such 4-5 x mile (60-90 seconds rest) or 7-8 x 1k (60 seconds rest). The physiological effect will be similar to the continuous run but you will be able to spare yourself mentally and allow yourself to hydrate/cool off between reps. If the heat is really bad, take it a step further and do the intervals by feel (i.e. fartlek). I’m guessing your goal race isn’t in the immediate future, so maintaining a routine of quality running is more important than the exact pacing details.
Thanks for all the suggestions. I have found myself “on the road” in Oklahoma City, it is 5:48 Central time now, temp is 95F. I don’t get to the hotel another hour. Gets dark at about 8:20. Weather assesment comes at 0730pm. I will make the call than between dreadmill or outdoors. I have a HIM on 09/19 in OKC, funny here. Today, after multiple sessions in previous weeks with cruise intervals, I am scheduled for a 20-30min continous Z4-5a, Daniels pace 6:42/mi. I have a history of starting too fast, frequently in heat, fading toward the end. It seems that heat induced fatigue hits me all at once. Feels good, tough, but than the Bear comes out of nowhere.
Anyway, I will scale the pace down, start slow and add to it if I can. I have a total of 4-6 quality runs between now and the race. This is one before last continuos threshold run. I use them also to gauge the fitness level. Not this time. It will also add to heat acclimating for the race, wether indoors on dreadmill or outside (extreme heat though).
Thanks.