How much would you adjust your normal tempo run pace for heat and humidity of 75 degrees F and 70-75% humidity (summer morning in the south).
I'm thinking 2-3%.
How much would you adjust your normal tempo run pace for heat and humidity of 75 degrees F and 70-75% humidity (summer morning in the south).
I'm thinking 2-3%.
Buy a heart rate monitor and use that to control your effort. Good Luck!
Other factors may come into play in addition to heat and humidity. Personally, I think there are times to leave the watch and monitor (I don't have one of those) at home and go for your tempo run. Your mind and body will know what pace is best for the temp. I use my watch, only to slow down, if I am doing any type of faster stuff, never to speed up.
Have fun!
In which part of the south do you live? The average morning humidity for Houston during the summer is 98 per cent.
If I go out in the speed I normally would given ideal conditions, I'll likely slow down drastically and I may even stop before I am done. Trust me on this, I've tried to hit 6:00 pace in the heat - I'll go through the mile in that time, but by mile 3 I'll have to stop due to overheating.
Given those conditions, it is reasonable to expect a 10 to 15 seconds per mile slower pace.
Personally, I would back off 30 seconds per mile slower than what I think I could run. If there is still gas in the tank for the last mile or two (and I'm not at the brink of over heating), then I'll crank it up a notch.
There is a table (graph?) in Daniels book that shows the effect of temperature on pace as a function of run duration. The spreadsheet linked below tries to quantify this effect as well as a great deal of other information from Daniels. That said, if you're experienced at running a tempo effort, I'd just leave the watch at home and go by feel.
http://www.electricblues.com/archive/DanielsTables3-00-00.xls
[quote]Tempo Running wrote:
How much would you adjust your normal tempo run pace for heat and humidity of 75 degrees F and 70-75% humidity (summer morning in the south).
I'm thinking 2-3%.[/quote
I'd speed mine up!! Tallahassee summers suck