Adjusting goals for hot/humid running

[pamela]

I'm tired of beating myself up for my pace now that it's suddenly gotten hot (80/75% at 9pm last night, 75deg/99% at 5:00 this morning).  Instead of tracking pace, I think I should switch to heart rate. 

How do you decide what heart rate range you should target for the temp? It seems like my heart rate is lower than it was 3 months ago, even when it feels like I'm pushing as hard as I can go.  Should I be adjusting my target for the heat just like I'd adjust my pace goal? I'm not expecting to set any PRs at my 3 summer races, just want to up my fitness before my December half marathon.

[ebeth]

I think you should keep the target HR ranges the same. as I understand it, the reason why running in heat and humidity is harder is because your heart is working harder. so if your easy runs in not heat are at a HR of 140 bpm you'd want to try to hit 140 bpm in heat/humidity. it's just that you'll be running slower when your HR hits 140.

I have found that I do acclimate after a couple of weeks and my pace improves. not to non-summer levels but not the walk and pout levels that they are the first week the humidity kicks (aka this week)

[katinthehat]

The general rule of thumb is that for every 10* above 50*, your pace slows 3%. So if it's 80* out, you can expect to be 9% slower than you would be in cool weather.

I usually ditch the HRM during the summer because even just walking outside to the car seems to send my heart rate sky high.

[katinthehat]

Galloway's formula is even slower I think (it's too early to do much math" Adjust for heat and humidity: slow down by 30 sec a mile for every 5 degree temperature increase above 60*F

[katinthehat]

And here's a calculator using the formula in Jack Daniel's book

runnersconnect.net/training/tools/temperature-calculator/

(sorry I'm getting carried away here)

[spunkypenguin]

May 22, 2013 8:58:27 GMT -5 katinthehat said:

Galloway's formula is even slower I think (it's too early to do much math" Adjust for heat and humidity: slow down by 30 sec a mile for every 5 degree temperature increase above 60*F

Ouch!  That would put me at 13 min/mi when it hits 80*

I am still wearing my watch & HRM to keep track of miles and calories - trying really hard to just ignore the pace.  I keep telling myself that if I keep a respectable pace this summer, at least I'll be stronger in the fall when it cools off again.  I have two races this summer and am already trying to get myself mentally prepared to be slow and not try for a PR.

[pamela]

May 22, 2013 8:58:27 GMT -5 katinthehat said:

Galloway's formula is even slower I think (it's too early to do much math" Adjust for heat and humidity: slow down by 30 sec a mile for every 5 degree temperature increase above 60*F

This is much closer to what I'm experiencing than the 3% thumbrule.