Sport Specific Training Discussion > 800m+ Running and/or Conditioning
running and heat/humidity
LBSS:
After getting a headache 2km into my intended 3km test today I got frustrated. My result, 2km in 7:46, translates to a 20:30 5k by pace, which means essentially zero improvement over the last year. I haven't been the most consistent with training but I haven't been a complete slouch, either. Zero improvement would be depressing. So I did a bit of research about running the heat. Turns out, humidity is worse than heat because it impedes sweating. That makes sense. It has been super humid here this summer.
Humidity is measured by % or by dew point. This article - https://runnersconnect.net/dew-point-effect-running/ - from Runners Connect showing the dew point effect on running. Forgive the fucked up formatting, hopefully it's legible at least.
Dew Point in °F (°C) Performance Adjustment Easy Running Hard Running
<55 °F (12°C) 0% Unaffected Unaffected
55°F (13°C) to 60 °F (15°C) 1% Unaffected Slightly difficult
60°F (16°C) to 65 °F (18°C) 2-3% Slightly difficult Difficult
65°F (18°C) to 70°F (21°C) 3-5% Difficult Very difficult
70°F (21°C) to 75°F (23°C) 5-8% Difficult Very difficult
75°F (23°C) to 80°F (25°C) 12-15% Very difficult Not recommended
Above 80°F (25°C) Just run Not recommended Not recommended
Anyway the dew point here today is 75 degrees, and air temp 90. According to the chart that means easy running should be difficult and hard running very difficult, edging into not recommended. Calculators should always be taken with a grain of salt but it's a bit of a relief to see how much of an impact the dew point is expected to have.
I've said it before and I'll say it again, I can't wait to run in cooler and less humid weather. Only one way to find out how true this all is.
Also, adarq, for the love of god: Get yourself to some autumn races where it's cool and dry. Like go as far north as North Carolina at least, in October or November. I'm tryna see you run 16:20.
Some other stuff I found in my researches:
cool multi-output estimator: https://fellrnr.com/wiki/Running_Calculator
dew point calculator: http://www.dpcalc.org/
race time estimator: https://www.chicagoendurancesports.com/racepredict.htm
adarqui:
--- Quote from: LBSS on July 30, 2019, 12:49:08 pm ---After getting a headache 2km into my intended 3km test today I got frustrated. My result, 2km in 7:46, translates to a 20:30 5k by pace, which means essentially zero improvement over the last year. I haven't been the most consistent with training but I haven't been a complete slouch, either. Zero improvement would be depressing. So I did a bit of research about running the heat. Turns out, humidity is worse than heat because it impedes sweating. That makes sense. It has been super humid here this summer.
Humidity is measured by % or by dew point. This article - https://runnersconnect.net/dew-point-effect-running/ - from Runners Connect showing the dew point effect on running. Forgive the fucked up formatting, hopefully it's legible at least.
Dew Point in °F (°C) Performance Adjustment Easy Running Hard Running
<55 °F (12°C) 0% Unaffected Unaffected
55°F (13°C) to 60 °F (15°C) 1% Unaffected Slightly difficult
60°F (16°C) to 65 °F (18°C) 2-3% Slightly difficult Difficult
65°F (18°C) to 70°F (21°C) 3-5% Difficult Very difficult
70°F (21°C) to 75°F (23°C) 5-8% Difficult Very difficult
75°F (23°C) to 80°F (25°C) 12-15% Very difficult Not recommended
Above 80°F (25°C) Just run Not recommended Not recommended
Anyway the dew point here today is 75 degrees, and air temp 90. According to the chart that means easy running should be difficult and hard running very difficult, edging into not recommended. Calculators should always be taken with a grain of salt but it's a bit of a relief to see how much of an impact the dew point is expected to have.
I've said it before and I'll say it again, I can't wait to run in cooler and less humid weather. Only one way to find out how true this all is.
--- End quote ---
yup. curious as well.
but also, you've damn sure made progress. even if you didn't see any on a time trial, those conditions are rough. and, it's not easy to just go from mostly easy running to time trials etc. the progress you've made will allow you to ramp up into race-pace training much faster, safer, and more efficient than if you hadn't been doing what you're doing. so that's the huge difference.
no matter how good of aerobic shape one is in, hitting LT or faster without prep work, can be a disaster. but again, the difference is that you should be able to adapt quicker, sharpen up faster, and really attack some of those goals you have. if you hadn't been doing anything, you'd be in much bigger trouble lool.
uk will be good for you, running wise. i imagine you'll have some great run/race experiences soon. hope so!
--- Quote ---Also, adarq, for the love of god: Get yourself to some autumn races where it's cool and dry. Like go as far north as North Carolina at least, in October or November. I'm tryna see you run 16:20.
--- End quote ---
that was the goal in 2020, but now that's moved to 2021 hopefully, or 2022.. got to heal up from this injury, going to be a while :D
my all time best 5k was in the summer heat/humidity (17:33 official, 17:23 watch) jajaja. My best 1 mile, 10k, half, and ultra came in decently cool weather tho.. the 5k was an outlier because i had been doing tons of high mileage in the heat with extra clothing on. just made me a monster. got sick a few weeks later (was going around) and kind of derailed me a bit.
--- Quote ---Some other stuff I found in my researches:
cool multi-output estimator: https://fellrnr.com/wiki/Running_Calculator
dew point calculator: http://www.dpcalc.org/
race time estimator: https://www.chicagoendurancesports.com/racepredict.htm
--- End quote ---
will check out some of that stuff tmw. thanks for teh info/links!
peace man!
vag:
This is VERY useful! :highfive: :highfive: :highfive:
LBSS:
interest in this topic renewed after returning to the swamp.
very detailed and well-referenced article: https://www.irunfar.com/2018/06/handle-the-heat-heat-acclimation-for-endurance-running.html
vag:
+1 , i just got heat&humidity fucked too. Forgot those 2 bullies that destroy runs.
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