Shouldn't I be running slower? (Read 1656 times)

Okay so I am new to running. Many of you know that by now. I have a lot to learn. One thing that I have been reading about is how you are usually slower during the cold winter months (10-20 degrees F.) yet my pace is averaging 10:30 to 11 min mile. I tried running before in 2005 before I had to have some surgery and when I was running doing the same couch 2 5k plan i was averaging a 12 min mile and i was running in the 50/60 degree F range. Am I running to fast? At the end of my runs I still have energy and legs to go further and faster? Shawn

I disagree that you run slower in the cold. I've run year round for the last six years and my pace is constant year round. It's likely that if your pace slows in the cold you are over dressing for the weather. Extra bulk and becoming overheated will definitely slow you down. Tom

I'm sort of the opposite. I run slower in the heat. Since I pace mostly by HR, I have to slow down since my HR typically runs higher in hot or humid conditions. Could it also be that you're getting in better shape?

It is good to get all the real life feedback. I can not remember where I saw the articles on cold weather running. I will try to find them again in the next couple of days. I will post links when I find them. Maybe I took it out of context and it was not the cold weather but the slippery snow and ice that slows people down. What is a good pace for a beginning runner? Am I at a good pace? Thanks, Shawn

I have run year around for nearly 32 years. Heat/hummidity makes a big difference in my heart rate and pace. Ask anyone who ran the '07 Chicago Marathon. Fortunately for me, the vast majority of my running has been South of the Mason Dixon Line--though I have run in my home area of upstate New York through snow/sleet,slush, black ice, etc, and found I slowed down. Kind of like race horses. Most run faster on a fast track on a cool day than on a sloppy track on a hot day. Nick

I run slower in the cold as do many of my fellow MN runners. One issue is the extra clothing, but I know it's not just that. My guess is that some people are more affected by the cold than others, just like heat.

run4fun8910, In your case, I wouldn't compare times from over 2 yrs ago with your present times, regardless of temperatures. Just worry about maintaining a conversational effort. If you still have energy to run and your legs are fine at end of run, you're doing fine. My own times vary by trail conditions, esp. how deep the snow is. duh. Until I retired 2.5 yrs ago, I ran mostly in Alaska winter (summer field work), and I'm always amazed at how much easier summer miles are - and they count the same in the log. jeffgoblue, "This running calculator actually has a calculation for equivalent times at different temperatures (as well as altitudes, course elevation changes, etc.). Anything below 60°F has no effect in their calculations." The fine print with that calculator says it comes from JD's Running Formula. The only table I can find in there is to estimate effect of HEAT on race duration (races over 2 hr), which would explain why it starts at 60F. (Table 10.1, p. 191 1st edn) He also suggests that's for people who "are not used to the conditions". Most running books that I've read adjust for heat, but apparently don't think that people run in colder temperatures. "Performing in Extreme Environments" by L. Armstrong has an excellent chapter on cold adaptations. It's a lot like heat in taking a couple weeks to adapt. Added weight of clothes will affect time as well as some friction from layers. Physiological effects relative to thermoneutral conditions include heavier breathing; higher O2 consumption for lower workloads, similar to thermoneutral for high workloads; VO2max is lower; increase in lactate production with increased workload is higher. There's a bunch of other things he goes into also including past history (where you grew up / genetics - not clear which), training, age, etc, that can affect how you respond to cold. One issue I've bumped into is underdressing, esp. on legs, and losing muscle heat if running for a couple hours in 0F or colder temps. Not only do cold muscles respond more slowly, they are more likely to get injured. I'm not talking about not being warmed up before going out the door (although it can be marginal some days), but losing the heat after being out there. There's a temperature gradient from your body to the air. I may be faster wearing warmer layers on legs to keep them agile. But depending upon how cold you're talking about, the snow / ice may affect times more than temperature. Regardless, enjoy your running time outdoors. Just go by time and effort and enjoy the winter wonderland.

Cold dry air can be an asthma trigger. It may be that you are kicking up a minor asthma attack, nothing that you would notice, except a small reduction in performance. Some of the stuff I have read suggest the mask on to warm the air prior to it hitting your lungs. I know from experience that there is a temperature and humidity range where I can really rock, but other times, it is a struggle to keep moving. Yesterday, I went out at 40 degrees and relatively good humidity. Still coughed for a while after the run. I have learned that below 30 deg, at least for now, that I need to stay inside.