I have been busting it this summer and built up some really nice mileage weeks. Today I did 15 miles at just over 8 mins pace. This is actually close to my all time Marathon PR set about 6 months ago. But it was 78 at start and 83 at finish. Effort was very smooth and not racing. Would this be comparable to a 7:30-7:40 effort in cooler temps? Ultimate goal is 3:10 at Houston in January.
Anybody out there?
Look at some calculators, like the one on Runners Connect, but don't take it too serious.
80 degrees is not that hot.
maybe worth 7:50-55 at best
I've seen as much as a 35 second difference in pace per mile running a marathon in 45 degree temps vs 80 degrees. I'd say 25 seconds per mile of the slower pace in 80 degree temps were on account of blowing up the last 10K due to the heat. Proper pacing is a bigger challenge in a marathon in warm temps -- because the heat obviously exacerbates the cumulative effects. For me it was coasting home to a sub-3 in 45 degrees vs a final 10K death slog in 80 degrees. 80 degrees is okay for a 5K but hot for a marathon, IMHO. So, yes, I think your
pace per mile would come down fairly significantly. Go inside on a treadmill (where it's presumably cooler than 80 degrees) and try to nail your target pace for 10 miles, varying the incline for 60-90 seconds at least once per mile between flat and 1-1.5%. That simulation should give you some confidence you can hold it in more favorable environmental conditions. Good luck!
Does it not get cooler than 78 where you are? Run earlier if need be. Other wise just keep training by effort. I will slow down from 8:00 to 9:00 when things are in the 80s
calc wrote:
Look at some calculators, like the one on Runners Connect, but don't take it too serious.
That call is a Big joke.
JLPT wrote:
calc wrote:Look at some calculators, like the one on Runners Connect, but don't take it too serious.
That call is a Big joke.
not sure what's a joke.
The heat index makes a difference. Of course. It varies by individual but it makes a difference. Google "tinman heat index chart".
wot wrote:
80 degrees is not that hot.
maybe worth 7:50-55 at best
It is if you're over 55 yoa! 80 degrees on a clear mid-day that adds another 10-12 degrees of direct solar exposure is brutal!
What's your body fat level?
Humidity makes more of a difference than heat. 95 and dry is easier than 85 and humid. 80 and dry isn't hot, it's wonderful.
Humidity was over 90%.