"I wonder on doing repeats if on the first few you are less affected but as the volume of the workout goes up you get slower and slower...."
Good post.
This week in Nash. it's 90+ with about 20% humidity for a heat index right around 100-101.
The humidity does take a huge toll on volume. In high heat I could knock out a few 800s at pace but as you add up volume (and time in the heat) you slower and slower... it's just the worst.
Where are you at in Nashville? I\'m just down the road and it's 90 with a humidity of 63 and a DP of 76. It\'s much higher than 20% humidity.
HMArunner wrote:
But at 91 deg and 55% the heat index is over 100 deg
At 75 deg with 100% the temperature doesn't change.
It is way harder to run in 91 deg weather with 55% humidity
Heat index isn't for runners. 100% humidity isn't a big deal for a walker or sedentary person if the air temperature is comfortable, but if you're running hard, then 100% humidity in the 70s (quite rare, in any event) is very tough to deal with. It's also quite deceptive because you will start off feeling reasonably comfortable, but after a few miles you'll start building up lots and lots of heat.
I know this is an old thread, but given that summer is approaching I thought I would post the following:
Last summer when the heat/humidity was beating me up down here in the Atlanta area, I came across Coach Mark Hadley's (Maximum Performance Running) heat/dew point pace adjustment tables. I was using the Hansons' 20 week 60 - 80 MPW plan at the time, but modified my target workout paces according to Coach Hadley's pace adjustments.
I think the tables worked out well for me, but I got tired of having to constantly look up these adjustments and having to use a calculator to find the equivalent paces. So I wrote an Android app to do this for me.
The app I wrote lets one enter the desired pace, temperature (Celsius or Fahrenheit) and either relative humidity or dew point (Celsius or Fahrenheit) and will use the values from the tables to determine the heat adjusted pace. It also allows one to enter the values for a run that was already run and to determine what the equivalent pace would have been under ideal conditions. (i.e. with a TDP (Temperatue + Dew Point) of less than 100.) Namely it just converts it backwards.
I wrote the app just for myself, but a friend who moved to Florida this past fall asked me for a copy of it and then said that some of her friends also wanted it. So, I made a few changes to make it a bit more user friendly and uploaded it to Google Play. There is no charge for the app; it is totally free (and no advertising). :-)
So, if anyone is interested, feel free to install it (or not). It is called HeatPaceAdjuster and is located in Google Play.
Happy hot running.
I use the same ranges but allow for even slower paces.
You have to be careful about these conversion tables. It's rather easy to be optimistic and end up bonking a workout.
The big elephant in the corner is the damned sun. There doesn't seem to be any good way to quantify its effect.