Some running Q's 1) Hot weather 2) Hungry as a teenage boy

[Brit]

Thank you for entertaining my questions.

Hot Weather: It has been getting warmer here and, as expected, I am typically forced to run super slow when it is hot out. Yesterday I ran during lunch, I'm not sure what the actual or "feels like" temperatures were, but it was hot and sunny with almost no breeze. It felt like a sauna. I pushed myself to run a "normal" pace (i.e. within 5 seconds/mile of my average pace last month, so not super fast, just typical) in spite of the heat. Holy crap did it take a lot out of me. I'm crazy sore today and generally feel like I got beat up or something. Which leads me to my questions.

Obviously the perceived effort of running a given pace is much greater when it is warm out than when it is cold out, but is it typical for your body to just rebel like that and act like you asked it to do something unreasonable?

Also, when it is warm out, do you purposely adjust your goal paces? For example, the marathon plan that I am going to start next week calls out target paces for each run. Should I be sucking it up and pushing through the faster runs when it is super hot or should I modify the targets based on the temperature? Am I way over thinking this?

Runger to the Max: I haven't been a calorie counter for several years, but I think I have hit the runger zone with my running mileage. Not to say that I shouldn't eat a bit more, but I am not running enough to warrant how much I want to eat. How do you talk yourself out of eating extra unnecessary crap (or even extra unnecessary "healthy" food)? I probably need to count calories, huh?

[al320]

It takes me a little.while.to acclimate.to.the heat,.but early summer for me sounds exactly like you described. Still i never totally acclimate and i just run slower. The whole idea of a training pace goes out the wi.dow for me, i just run at a pace.that doesnt make mewsh for death.

Also, water, water and more water. Not just to drink, i dump water kn my head. Its really attractive.

Regarding the runger, ive noticed that gatorade and some foodbright when i get home helps a LOT. Not a lot of food, a yogurt or something. If that doesnt do it, i just eat.

Man, i miss running soon e.ough, soon enough....

[keweenawlove]

I remember hearing somewhere than you should be slowing about ~ 1 min/mile for every 10 degrees above 70 (can't remember where but it sounds reasonable based on my experience).

I think in theory, you should be adjusting your goal paces to account for heat. Easier said than done, especially if you have a set goal time in mind. On my college cross team, we did zone training, rather than specific paces. Basically, you have 5 training zones. For each workout, you have a specific zone in mind, rather than a pace. MHR = max heart rate

Level 1: 50-60% MHR, Recovery runs, Some long runs
Level 2: 60-70% MHR, Endurance zone
Level 3: 70-80% MHR, LT, Tempo runs
Level 4: 80-90% MHR, Speed work
Level 5: 90-100% MHR, Speed work, anaerobic

[runblondie26]

I used to push to keep pace on hot days. I finally conceded this summer when I was marathon training. I would have ended up in the hospital. For real. It just gets too hot and humid here (The NJ "hot" I grew up knowing ain't got nothing on ATL hot).

You will adapt so it won't be as draining, but I would still focus more on perceived effort when the weather is hot. Especially with marathon training, you want to get every one of those prescribed miles in, and you'll need to adjust your pace (you know, if you want to finish without ending up in the hospital hooked up to an IV )

You're a tough chick, I think you can trust yourself to push your limits without garmin validation. Just don't overdo it

[Brit]

runblondie26 - I can't run without Garmin. What would I type into my fancy Excel spreadsheet. My pivot tables would have blank columns, my graphs would remain unpopulated, and I would have nothing to import into MiniTab. The engineer hidden inside of me would have some kind of breakdown. I say impossible.

I have made one concession lately, H ran with me last weekend and wouldn't do it unless I left Garmin home. (An aside about that - It is so strange to me that he chose to run with me in the pouring rain. He hadn't run since December 3, and chose a day with torrential downpour to go? Amazingly, he pushed the stroller and still kicked my ass for 6 miles. How is that even still possible?)

[CallingAllAngels]

May 10, 2013 8:41:00 GMT -5 Brit said:

I have made one concession lately, H ran with me last weekend and wouldn't do it unless I left Garmin home. (An aside about that - It is so strange to me that he chose to run with me in the pouring rain. He hadn't run since December 3, and chose a day with torrential downpour to go? Amazingly, he pushed the stroller and still kicked my ass for 6 miles. How is that even still possible?)

My brother is just like this.  He won't run for 6 months and then will go run 10 miles at a 8:00mm pace after drinking 6+ beers the night before.   I hate him and the genetics lottery that I apparently lost. 

[runblondie26]

Haha Brit Just move the pace section to the second or third display screen (takes a little less will power not to look when you have to scroll). You can still analyze after you're done, but you won't be glancing at it every 2 seconds while running.

[Wines Not Whines]

I've always run more slowly during warm weather. I think it's normal. I think it's ok to push yourself to a certain extent, but my paces definitely slow down quite a bit, especially when it's humid. They pick back up again when the weather gets cooler.

Re runger: I always want to eat more on my long run days, so I let myself. It usually evens out over the course of a week, because I eat less on other days. Maybe you can track for a week and see if your food/exercise are evening out over time?

[Brit]

May 10, 2013 8:51:16 GMT -5 @vtcupcake said:

Can you make yourself some eat this, not that charts for when you absolutely have to mow something down? Have an emergency standby food for when you have to chomp on something (for me, well right now, it's Cheerios. Next month it could be fresh watermelon or something)?

This is a really good idea.

[mrsjthompson]

May 10, 2013 8:41:00 GMT -5 Brit said:

runblondie26 - I can't run without Garmin. What would I type into my fancy Excel spreadsheet. My pivot tables would have blank columns, my graphs would remain unpopulated, and I would have nothing to import into MiniTab. The engineer hidden inside of me would have some kind of breakdown. I say impossible.

Brit, I am jealous of your super duper Excel spreadsheet.  I don't really know what MiniTab is, but I want one.

[Brit]

al320, runblondie26, and anyone else with feedback: If I run slower when it is hot, but I have a goal in mind for my marathon, how will I magically run fast in my (September) marathon if my legs have just spent the whole summer running slow. They won't even know what fast is by then.

I just can't wrap my mind around this and it is totally shaking my confidence in my ability to run a marathon period, let alone run one with a goal in mind. (I mean obviously I can run one, I think I could run one just to finish this weekend if I decided to, but I want to run a good one, or at least a PR.)

[shorty20]

I didn't read all the responses, but in the summer I just accept the fact that I'm not going to run as fast. I just get way too hot. It's potentially dangerous to push yourself too hard when it's so freaking hot out, so don't feel too bad about it!

As for the runger, I wish I had advice. Runger kills me!

[emuni04]

I'm definitely slower in warmer weather. From my own personal experience, if I push it too hard in the heat, I feel physically sick after working out so I generally try to slow it down some. I think it's completely normal. I also find that it takes me a while to "adjust" to the summer heat, and by July-August, my pace picks up a little as I get used to the heat and humidity.

[thom]

Good questions; I've been dealing with both of these things too!

I think adjusting your pace on easy & long runs is best in the heat. For speed work repeats or tempo runs, if at all possible I would try to run during cooler times of the day, or maybe suck it up & hit the treadmill for speed work as it gets hotter in the summer. Finding a balance in summer is key for me because I know I'll be slower, but I also want to mostly hit my paces during key speed sessions.

I'm doing terrible on runger right now. I just eat as much as I feel I need, because it seems like I'm bound to get sick & feel awful if I restrict my calories at all during marathon training. I do like a PPs suggestion to try to have an "eat this" list and make healthier choices. GL training!

[al320]

Be ause its really training the effort.you put out, not speed. So you use the same effort (im making this up) running 10:00mm in 90 degrees for 20 miles as you do running 8:30mm in 65.degrees for 20miles... youll be fine. Assuming its less.hot at.your race, that is... also youll speed up some as you acclimate.

[Susie]

May 10, 2013 8:45:56 GMT -5 runblondie26 said:

Haha Brit Just move the pace section to the second or third display screen (takes a little less will power not to look when you have to scroll). You can still analyze after you're done, but you won't be glancing at it every 2 seconds while running.

I do this when I don't want to know or think about my pace.  I put it on the HRM display (so the HRM is the only data that shows).  That might not be a bad metric to use for determining how fast to run in the heat.

[jene]

I only have experience with half marathons, but I typically do a fall half and shoot for that one to be my PR race. My long run times are not even anywhere near my goal pace, and both times, I usually end up running 1 mm to 1:30 mm faster than what I do my long runs. I suck at running fast (for me) in the heat, but whenever I have a good training cycle, I am somehow magically faster once the temps start dropping off.

[ebeth]

May 10, 2013 8:41:00 GMT -5 Brit said:

runblondie26 - I can't run without Garmin. What would I type into my fancy Excel spreadsheet. My pivot tables would have blank columns, my graphs would remain unpopulated, and I would have nothing to import into MiniTab. The engineer hidden inside of me would have some kind of breakdown. I say impossible.

I have made one concession lately, H ran with me last weekend and wouldn't do it unless I left Garmin home. (An aside about that - It is so strange to me that he chose to run with me in the pouring rain. He hadn't run since December 3, and chose a day with torrential downpour to go? Amazingly, he pushed the stroller and still kicked my ass for 6 miles. How is that even still possible?)

this is my H.  last year we were registered to run a 10M together.  he had been in stockholm for work and hadn't run at all in like 6 weeks.  and hadn't run 10M in months.  So he starts with me and I'm running about 8:30/mi, thinking he's not going to be able to hang for long.  I look back at mile 1, still there.  mile 2, still there. 5K, oh hell no.  it's time to ditch him.  so I pick up the pace and I did lose him.  he ended up finishing in like 1:40, walking through every water stop and stopping at a porta potty and waiting in line to pee TWICE.  I hate boys. 

[enfuego23]

I have issues with "runger" too and probably eat more than I should - I rationalize it because it's healthy stuff too. I would track calories - it's what I have been doing. I do think sometimes I eat more because I can fit the calories in:(

I always slow down in hot weather - its depressing to look at my pace times but I don't want to pass out on my run:)

[runblondie26]

Brit You'll still be building up your endurance, aerobic capacity, muscle strength and those other physical adaptations that are so important for the marathon.

Most of those prescribed pace charts are based the idea you'll be running on a flat track in 55 degree weather. Like al320 mentioned, ther ares formulas for prediciting how heat will affect your pace. Pushing yourself too hard to stay on pace in the heat most likely will lead you to cut a workout short or feel too depleted for subsequent workouts. You want to get every one of those miles in!

If you're worried about leg turnover, do some drills (striders, butt kicks, fast feet, etc), shorter sprint sessions on the track, or bring it indoors on treadmill. Aerobic capactiy and muscle endurance are the big things to focus on for the marathon though.

[ebeth]

May 10, 2013 9:51:42 GMT -5 Brit said:

al320, runblondie26, and anyone else with feedback: If I run slower when it is hot, but I have a goal in mind for my marathon, how will I magically run fast in my (September) marathon if my legs have just spent the whole summer running slow. They won't even know what fast is by then.

I just can't wrap my mind around this and it is totally shaking my confidence in my ability to run a marathon period, let alone run one with a goal in mind. (I mean obviously I can run one, I think I could run one just to finish this weekend if I decided to, but I want to run a good one, or at least a PR.)

you need to make use of the TM for some pace runs.  I do this at least once a week in the summer.  I still do interval and tempo workouts outside, but I have to hit up the mill every once in awhile just to remind myself that I'm not being unrealistic.

as far as the runger, I agree with al320 . have a snack ASAP when you get home. something small.  it really helps.

[jillybean222]

May 10, 2013 9:51:42 GMT -5 Brit said:

al320, runblondie26, and anyone else with feedback: If I run slower when it is hot, but I have a goal in mind for my marathon, how will I magically run fast in my (September) marathon if my legs have just spent the whole summer running slow. They won't even know what fast is by then.

I just can't wrap my mind around this and it is totally shaking my confidence in my ability to run a marathon period, let alone run one with a goal in mind. (I mean obviously I can run one, I think I could run one just to finish this weekend if I decided to, but I want to run a good one, or at least a PR.)

For me, running faster races has more to do with overall miles than training pace. 30 slower miles is better than 20 fast ones.  THat's why the long slow distance is called what it is!!

[taratru]

This is why everyone needs to move to Colorado. It's still in the 60s most mornings until about 8-9 am. So as long as you get up early and get it done, it's warm, but not unbearable. So, yes, I slow down, but not as much as I could.

[taratru]

dup

[Deleted]

May 10, 2013 9:51:42 GMT -5 Brit said:

al320, runblondie26, and anyone else with feedback: If I run slower when it is hot, but I have a goal in mind for my marathon, how will I magically run fast in my (September) marathon if my legs have just spent the whole summer running slow. They won't even know what fast is by then.

I just can't wrap my mind around this and it is totally shaking my confidence in my ability to run a marathon period, let alone run one with a goal in mind. (I mean obviously I can run one, I think I could run one just to finish this weekend if I decided to, but I want to run a good one, or at least a PR.)

No your body will totally know to run faster after you've been training in super duper hot weather.  I am the slowest runner ever but I can see a huge difference when it gets cooler int he fall.  Is your pace any better in the mornings when it's cooler?  I've been trying to turn myself into a morning person because I just about passed out during a bootcamp workout last week and the temp was only in the 80s.