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| The effects of heat and race times. (Read 376 times) |
Outee view log |
posted: 6/2/2008 at 1:36 PM
modified: 6/2/2008 at 1:37 PM |
The weather is getting warmer over here in Ireland. Hey we might even reach the 80's in the next few weeks.
Does the heat really affect race times presuming you are already well hydrated and take on fluids during the race. I have a race in 3 weeks and presuming I am injury free am hoping for a PB. Are temps between 80 & 90 likely to afect my time. Are there any stats compiled for this. |
"The will to win means nothing without the will to prepare."
Goals:
Sub 40 10k (achieved 21.06.2008, 38:59)
Sub 39 10k again (achieved 11.08.2008, 38:46)
Sub 38 10k
Do a Marathon! May 2009
stay injury free! |
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posted: 6/2/2008 at 1:48 PM |
There are stats out there and I'm sure you can find them if you look hard enough. I remember seeing a chart from (I think) Jack Daniels that broke it down by temperature and by distance. The thing is though there is a lot of individual difference from person to person so you may be much more or less affected by the heat than the averager person in the chart.
The bottom line is yes, heat affects race times. The longer the race the more heat is a factor. I've found I can race well at 5k to 5 miles in hot weather (up to 90 degrees) but performance drops off quickly after that. And 80 to 90 is really a huge range. You might be able to race really well at 10k in 80 degree weather but completely fall apart in 90 degree weather. |
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| view log Bif! Bam! Pow! |
posted: 6/2/2008 at 2:08 PM |
A lot of it has to do with how acclimated you are. I run primarily in cold and cool weather year round, so I am greatly affected by heat.
This is what Galloway says:
Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace - 8 min mile becomes...
55-60 degrees - 1% - 8:05
60-65 degrees - 3% - 8:15
65-70 degrees - 5% - 8:25
70-75 degrees - 7% - 8:35
75-80 degrees - 12% - 8:58
80-85 degrees - 20% - 9:35
Above 85 degrees - Forget it... run for fun
* Note: This chart is based upon my own experience in the heat and talking to other runners. It has no scientific verification.
This seems extreme to me...last year I ran a HM at ~52 degrees at an 8:56 pace and a month later a HM at 70 at a 9:00 pace. - now I had trained in between well, so I was thinking I could do closer to an 8:50 - but even with that its a much smaller drop off than galloway suggests. And I have as little heat acclimation as anyone could possibly have. |
Beware the Pink Boxing Gloves of DOOM!
"It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer
2008 Goals New PR's in 5K 10K HM, M What now?
Faster than a speeding toddler..... |
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| view log Funky Monkey |
posted: 6/2/2008 at 2:13 PM
modified: 6/2/2008 at 4:11 PM |
Jhorner recently posted this, elsewhere:
Tinman:
Heat Index |
Total Performance Change |
Sample Adjustments to Pace |
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Per Mile | Per K | | 120F | +16.33% | 5:49 | 3:36.9 | | 110 F | +12.00% | 5:36 | 3:28.8 | | 100 F | +8.33% | 5:25 | 3:22.0 | | 90 F | +5.33% | 5:16 | 3:16.4 | | 80 F | +3.00% | 5:09 | 3:12.0 | | 70 F | +1.66% | 5:05 | 3:09.5 | | 60 F | +.33% | 5:01 | 3:07.0 | | 50 F | 0% | 5:00 | 3:06.4 | | 40 F | +.33% | 5:01 | 3:07.0 | | 30 F | +1.66% | 5:05 | 3:09.5 | | 20F | +3.00% | 5:09 | 3:12:0 | | 10F | +5.33% | 5:16 | 3:16.4 | | 0F | +8.33% | 5:25 | 3:22.0 |
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| It's all fun and games until the flying monkeys attack. |
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| view log |
posted: 6/2/2008 at 2:15 PM |
Pay just as much attention to high humidity as you do to high temps and hydrate properly. I seem to race a little better at a higher temp. with lower humidity than vice versa. But together they can be really bad! 
I don't know how it is in Ireland, but here in north Florida we've already had 95 F with 85% humidity recently ... I was mowing the yard this morning at 8:30 and dripping with sweat!
Bill |
| Goal HM under 2:00:00 |
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| view log |
posted: 6/2/2008 at 2:30 PM |
| Ennay, I agree acclimatization makes a big difference. And that Galloway chart is complete nonsense. |
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| view log Playmaker / nemesis |
posted: 6/2/2008 at 2:38 PM |
| This calculator does a zillion things, include temperature (from Daniels). |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20
25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
What are you doing? |
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Outee view log |
posted: 6/2/2008 at 3:49 PM |
| Thanks folks. Had just found the Daniels calculator. Seems I can expect a 1 and a half minute increase over 10k if the temperature hits 85. This will be dissappointing as i'll never break 40. Lets hope for cooler weather. Who knows, this is Ireland, it might even snow. |
"The will to win means nothing without the will to prepare."
Goals:
Sub 40 10k (achieved 21.06.2008, 38:59)
Sub 39 10k again (achieved 11.08.2008, 38:46)
Sub 38 10k
Do a Marathon! May 2009
stay injury free! |
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| view log |
posted: 6/2/2008 at 5:14 PM |
Quote from Trent on 6/2/2008 at 2:13 PM:Jhorner recently posted this, elsewhere: Tinman:
Heat Index |
Total Performance Change |
Sample Adjustments to Pace |
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Per Mile | | | 120F | +16.33% | 5:49 | 3:36.9 | | 110 F | +12.00% | 5:36 | 3:28.8 | | 100 F | +8.33% | 5:25 | 3:22.0 | | 90 F | +5.33% | 5:16 | 3:16.4 | | 80 F | +3.00% | 5:09 | 3:12.0 | | 70 F | +1.66% | 5:05 | 3:09.5 | | 60 F | +.33% | 5:01 | 3:07.0 | | 50 F | 0% | 5:00 | 3:06.4 | | 40 F | +.33% | 5:01 | 3:07.0 | | 30 F | +1.66% | 5:05 | 3:09.5 | | 20F | +3.00% | 5:09 | 3:12:0 | | 10F | +5.33% | 5:16 | 3:16.4 | | 0F | +8.33% | 5:25 | 3:22.0 |
I've found this to be pretty accurate. |
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| view log Future RX-7.5 owner |
posted: 6/2/2008 at 5:25 PM |
| It's very individual, I think. For me, anything 25C or above is pretty much a write-off as far as a decent time is concerned, and 30C is an extra minute or more on a 10K. |
| 2008 Races:
3 May 08 - Lancaster 5K - 17:14
24 May 08 - CF 5K Champs - 17:16 (At Ottawa Marathon)
6 June 08 - CFB Gagetown Spring Thaw - 6.3km 22:29
15 July08 - Tuesday Night Track 1500 - 4:35
13 Sep 08 - Mercury March 10K - 38:44
21 Sep 08 - Army Run ½ marathon - 1:21:30.9 (10K PB in second half)
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posted: 6/2/2008 at 5:49 PM |
If you're not used to running in the heat, then it most likely will affect you. It also depends on the length of the race and how fast you are as a general rule because those factors determine how long you're going to be running. The longer you spend in the heat, the more it's going to impact your time.
Personally, I prefer very hot weather over very cold weather for running, but I think I might be in a minority there. |
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| view log Bif! Bam! Pow! |
posted: 6/2/2008 at 5:54 PM |
| Quote from meggie on 6/2/2008 at 5:49 PM:
Personally, I prefer very hot weather over very cold weather for running, but I think I might be in a minority there.
You and my dh...he thinks 85 is cold |
Beware the Pink Boxing Gloves of DOOM!
"It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer
2008 Goals New PR's in 5K 10K HM, M What now?
Faster than a speeding toddler..... |
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| view log |
posted: 6/2/2008 at 6:18 PM |
Currently At 1:15PM[ More ] 90°F
RealFeel®
101°F
Winds: WSW
at 9mph
Sunny
The current forecast here ... The heat index and humidity here is what pushes things to unbearable points.
RealFeel (Heat Index) - 101 degrees  It's only June2 |
2008 GOALS
GET BELOW 175
RUN 6:00 MILE
RUN BELOW 25:30 5K
RUN BELOW 55:00 10K
RUN A MARATHON (DEC. 6TH - MEMPHIS - ST JUDE)
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| view log |
posted: 6/2/2008 at 6:29 PM |
| My condolences, Ben. |
| Maine Coast HM, September 21 |
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| view log |
posted: 6/2/2008 at 7:21 PM |
| Quote from meggie on 6/2/2008 at 5:49 PM: If you're not used to running in the heat, then it most likely will affect you. It also depends on the length of the race and how fast you are as a general rule because those factors determine how long you're going to be running. The longer you spend in the heat, the more it's going to impact your time.
Personally, I prefer very hot weather over very cold weather for running, but I think I might be in a minority there.
I agree. I love running in the heat (which is a good thing, since I live in Las Vegas). Run right after work, when it's the warmest. In the summer months, it's usually high 90's to low 100's when I run. However--I have found over the years that, running every day at about the same time, you tend to acclimate to the temperature. No question I run faster at cooler temps, but I don't slow down that much at higher temps. The only concession I make over winter running is that I carry a water bottle with me from time to time.
Yes, Las Vegas is a dry heat ('course, so's your oven, but you don't go sticking your head in it--it's still hot), so I can't comment on the effect high humidity in combo with the heat would have.
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My Masters (>50) Race PR's:
5K - 20:17
10K - 42:36
HM - 1:31:22
Marathon - 3:20:48 |
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