I live in Florida and as it gets closer to summer the heat and humidity are ramping up quickly.
Naturally with that I’ve noticed my zone 2 runs progressively get slower to remain in the needed HR range however the RPE is at like a 2.
When you run in the summer do you ignore pace and go off of RPE or stick to the HR method and reap the rewards when it cools off?
RPE or HR during hot months
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I always do RPE. Heart rate seems like it would be overthinking things to me. RPE should also have you slower in summer than early spring
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I live in Florida too. I use RPE but double check my paces using articles / charts on dew point and running. They are guides on how much your pace would slow at similar efforts. Dew point 55 or under is fine. 3% slower pace at Dew point 65, etc. I like the dewme app as well that instantly converts every run to an equivalent "nice weather" pace.
Also my Garmin VO2 max goes from 54 in the winter (age 64) way down to 49 or so in the summer.
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I also live in a hot and humid area and I'm also dealing with this now (and for the past 20 years). As Gator rate said, some tech/calcs can help you account for it, but others don't consider temps/humidity.
For me, my cool weather "bottom of zone 2 pace" stays in my zone 2 heart rate range (rising, but staying below zone 3), even if I go for two hours in zone two with no fluids. In the summer here, I'm dealing with temps above 80 degrees even early in the morning and high humidity as well. I can only run at the bottom of zone 2 pace for about an hour before my heart rate starts threatening zone 3. Sooo, if I'm out there for an hour or less, I pretty much just run my zone 2 pace. For a long run, I'll probably start a bit slower and tolerate popping into zone 3 at the end. Also, I pretty much cap my summer long runs at 2 hours just because it's just so miserable.
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Man up and stop whining. I'll take your hot weather any day.
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gidbob wrote:
I always do RPE. Heart rate seems like it would be overthinking things to me. RPE should also have you slower in summer than early spring
Advice from a judgmental “elitist” 4 hour thonner.
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dxter wrote:
I live in Florida and as it gets closer to summer the heat and humidity are ramping up quickly.
Naturally with that I’ve noticed my zone 2 runs progressively get slower to remain in the needed HR range however the RPE is at like a 2.
When you run in the summer do you ignore pace and go off of RPE or stick to the HR method and reap the rewards when it cools off?Standard advice here is to throw away the HRM, but throwing away my watch during every run is distracting and expensive, so a better alternative is to remain afraid of looking at it.
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dxter wrote:
I live in Florida and as it gets closer to summer the heat and humidity are ramping up quickly.
Naturally with that I’ve noticed my zone 2 runs progressively get slower to remain in the needed HR range however the RPE is at like a 2.
When you run in the summer do you ignore pace and go off of RPE or stick to the HR method and reap the rewards when it cools off?i got this...00 -
Summer running in the south means avoiding looking at the pace and especially HR. Just run by feel and wait until Fall. That first cool day feels like a 100 pound weight is off your back.
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My HR holds pretty well, or only minor creep in efforts up to tempo in moderate temperature. When temp and/or humidity rise I have significant HR creep at the same RPE. I just go by RPE. I always hit a point in the late spring where it feels like my training is going backwards and I have to remind myself its just the rising temps. Humidity is worse for me than temp.
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RPE is subjective and will always play bridesmaid to hr.
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Drifter99 wrote:
My HR holds pretty well, or only minor creep in efforts up to tempo in moderate temperature. When temp and/or humidity rise I have significant HR creep at the same RPE. I just go by RPE. I always hit a point in the late spring where it feels like my training is going backwards and I have to remind myself its just the rising temps. Humidity is worse for me than temp.
I noticed I can never do long tempos or even moderately quick long runs in summer (I've always lived in swampy places - Baltimore, DC, even Indianapolis) except at about 6 in the morning. Especially for the first couple of days of real heat (i.e. 80 and humid), my heart rate will be 25-30 beats higher than usual on an easy run.
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