How do you adjust paces for cold and snowy conditions?

Training Advice/Discussion General

3 years ago 12/02/2020 11:20am EST

I ran a 5k pb on Sunday (19:57), with little wind and relatively nice conditions.

It’s been snowing where I am, and the paths aren’t exactly covered in snow, but have slush on them which affects my footing. There was a strong wind and it was around -1 degree Celsius I believe.

My goal today was to run a 40 minute tempo at 7:05 mile pace, but I felt like I was racing an all out 5k, and had to stop after the first mile.

I’m sure my poor run had to do with the inclement weather. How should I adjust my paces to accommodate for poor conditions in the future?

3 years ago 12/02/2020 11:56am EST

re: gsjak

About 10 seconds per mile I think?

3 years ago 12/02/2020 12:01pm EST

re: gsjak

3 years ago 12/02/2020 12:03pm EST

re: gsjak

You can't. Think about it. It depends on how much snow and ice you are running in. Is it 1 inch, 1 foot. You cant compare times in different conditions period. Altitude and humidity conversions are one thing , but it depends how slick the roads are.

3 years ago 12/02/2020 12:25pm EST

re: gsjak

You don't. You just run at the same effort level and the snow and ice conditions will make your pace slower. Don't worry about it.

3 years ago 12/02/2020 12:43pm EST

re: gsjak

Learn to run by effort and don't overthink the times. Training through a tough Chicago winter can see my threshold stuff go from 5:40s to 6:0x's. I ran 1:15 at a January half in Texas but rarely cracked 6:00 pace in December once it got really cold. It's sort of like training at altitude. I knew the effort was right and that I was fit.

3 years ago 12/02/2020 12:51pm EST

re: gsjak

It's all about effort when the conditions get bad. Heart rate may be a good way to gauge effort if you're having trouble.

When running on the track, I really really struggle when running into a direct headwind, especially when it's cold. I didn't realize just how much of an impact it had until I put a heart rate monitor on.

3 years ago 12/02/2020 1:15pm EST

re: gsjak

effort. still track pace to compare to other snowy/cold efforts but there isn't some conversion to apply

Winter is generally for just logging easy miles and occasional tempo for me so all those are effort based

3 years ago 12/02/2020 1:17pm EST

re: gsjak

If you're not injured, you're not training hard enough.

3 years ago 12/02/2020 1:18pm EST

re: gsjak

Is a tempo a bit fruity a few days after a PB?

3 years ago 12/02/2020 1:49pm EST

re: gsjak

To adjust for factors like temperature you can use this calculator. It's based on data science as well as (for lack of a better word) the "physics" of the factors. Slush isn't really one of the course conditions in it, if that was present on your run.

https://hetgeheimvanhardlopen.nl/en/calculator-2/

3 years ago 12/02/2020 2:12pm EST

re: gsjak

You don't adjust your pace to the conditions -- the conditions adjust your pace for you.

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