So I am a middle distance runner (mainly 800 specialist) who is about a month out from the end of base phase (easy running with tempo, threshold and 10k-3k work), transitioning into more specific work. I noticed however, that as the temps have dropped in my area (avg. around 35F) my times all across the board have dropped, and it takes a lot more effort to run even the same times as I was running a month ago. I know this because one day two weeks ago, it was 50F and I had a workout of 10x100m, where I was able to run them in 12.0-12.5 on the track. I tried to run a similar speed session and had trouble breaking 13 in 34 degree weather.
Do I keep doing track workouts and just don't care about times, and only run based on effort? Do I stay off the track? Do I run on the treadmill more so I can practice running faster? I would ask my coach, but because of covid restrictions at my university, the coaches are not allowed to discuss training matters with the athletes.
Should I care about workout times, instead of effort, during the winter?
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You will run slower in cold weather.
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Yeah you run slower in the cold. Did some workouts last winter around 6:00 pace by effort and ran a half @ 5:40 with normal weather. If you stay on the track go by feel. Hit the roads and use minutes instead of a set distance and go by feel. If you have an indoor track or treadmill you can run normal paces. Personally, I can't stand the treadmill. I'd rather run slow in the cold.
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NERunner53 wrote:
Personally, I can't stand the treadmill. I'd rather run slow in the cold.
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Yeah, run by time/feel in the winter. It's a great time for long marathon effort runs, easy days that turn into "runs to the barn" when you feel good, long hill repeats, and 5k-10k effort fartleks (1-2-3-4-3-2-1 minutes @ 5k-10k effort with half-time recovery). Do some lifting, core, strides, and short steep hill sprints to make sure you're healthy and ready to transition to faster work when it warms up.
But if you're going to try to rip off 10 x 400m at goal mile pace, or a big set of 150s at 800m pace, you better be in the south or have access to an indoor track, because you won't hit your times in cold weather. -
This all makes sense. Glad to hear I'm not just getting worse, thank you!
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I personally feel like I don't start to see real degradation until it gets under 25 degrees. Hard to say how much is cold vs. how much is just extra weight from clothes down to 10-15 degrees. Below that, ya... it's just freaking cold and hard to get the legs moving.
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Yes, you will run slower in colder weather. If there is snow and/or ice and you are running on that guess what? You will run even slower. Don't worry about it. When the temps warm up you will run faster.
That's good that you can do some track workouts outside. For me, I never did track workouts like that when it was that cold unless I was on an indoor track. -
The times don't really matter. They are nice indicators that you're putting forth the appropriate pace, but if the situation is less than ideal don't force yourself to race every interval or tempo just to hit the pace you think you should. The effort is what is important. If you put in the appropriate effort and get through the whole workout using the appropriate effort you'll be ready come race day. Especially if you are running a longer race and in the middle of high volume training weeks. You'll automatically get faster when you take a few lighter days before a race.
