running in warm weather

plamm_sam said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at the
next few months of warm weather and I am planning to run a few races and/or
triathlons during this time. I have been running regularly for the past few
years, typically 20-30 miles a week, 4 days a week ==
typical week currently:
Mon: 3-5 miles -- just under 9:00 pace (easy)
Tues: off
Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
Th: 3-4 miles -- just under 9:00 pace (easy)
Fr: off
Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
30-40 min run @ sub 9:00 (need those bricks for the tri!)
Sun: off

During the easy & long runs in cooler temps (low to mid 60's), I measure my
HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
run (early morning) my HR average is 145-150 ....it seems to climb the
longer I run or I need to slow the pace.

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather? I know running slower will accomplish this but I
would like to avoid this if possible! How long does it take your body to
acclimate to the warmth? It seems that I am getting very warm and am not
able to throw off the heat very well so it builds up and the HR climbs. I
understand performance drops as temperature increases but how much? Is
there a formula to help set my expectations so I don't expect a pace that
isn't feasible under warm/humid conditions?

Sorry for the multitude of questions. Pick your favorite(s) and reply. Any
useful input or thoughts or experience would be appreciated. Thanks

Phil

PS: I have been lurking around rr for a while and appreciate the sincere
questions, answers, stories and news.....I have gotten good at avoiding most
of the flame, petty conflict, troll, junk and trash postings. Keep the
positive/useful postings coming despite the noise!

I don't know if this really answers your questions, but in the
summer I try to run very early in the day before the sun gets a chance
to really heat thing up. I have a water bottle with a rope loop on
it, I fill it 1/2 way and freeze it the night before, then fill
completely with water before my run, I carry it for about 1 or 2 mile
take a drink and hang it from a low tree branch in the shade, run a
looping course and have it 1 mile before the end of the run.

Eric

plamm_sam said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at the
next few months of warm weather and I am planning to run a few races and/or
triathlons during this time. I have been running regularly for the past few
years, typically 20-30 miles a week, 4 days a week ==
typical week currently:
Mon: 3-5 miles -- just under 9:00 pace (easy)
Tues: off
Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
Th: 3-4 miles -- just under 9:00 pace (easy)
Fr: off
Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
30-40 min run @ sub 9:00 (need those bricks for the tri!)
Sun: off

During the easy & long runs in cooler temps (low to mid 60's), I measure my
HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
run (early morning) my HR average is 145-150 ....it seems to climb the
longer I run or I need to slow the pace.

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather? I know running slower will accomplish this but I
would like to avoid this if possible! How long does it take your body to
acclimate to the warmth? It seems that I am getting very warm and am not
able to throw off the heat very well so it builds up and the HR climbs. I
understand performance drops as temperature increases but how much? Is
there a formula to help set my expectations so I don't expect a pace that
isn't feasible under warm/humid conditions?

Sorry for the multitude of questions. Pick your favorite(s) and reply. Any
useful input or thoughts or experience would be appreciated. Thanks

Phil

PS: I have been lurking around rr for a while and appreciate the sincere
questions, answers, stories and news.....I have gotten good at avoiding most
of the flame, petty conflict, troll, junk and trash postings. Keep the
positive/useful postings coming despite the noise!

Run when its not so hot, and drink fluids while you run. For me its
the only way (other than slowing down) to keep my bpm down.

John

plamm_sam said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather.

Quoted message said:

During the easy & long runs in cooler temps (low to mid 60's), I measure my
HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
run (early morning) my HR average is 145-150 ....it seems to climb the
longer I run or I need to slow the pace.

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather?

I haven't measured HR in a long time, so can't say.

Quoted message said:

I know running slower will accomplish this but I
would like to avoid this if possible! How long does it take your body to
acclimate to the warmth?

basically for me, it doesn't. Hot weather runs can seen almost like
swims as the sweat pours off me.

Quoted message said:

It seems that I am getting very warm and am not
able to throw off the heat very well so it builds up and the HR climbs. I
understand performance drops as temperature increases but how much?

Again, varies with each runner. I know that I am a lot more
comfortable in the cooler temps and so run better in fall and winter.
Either avoid the heat of midday or move south to get acclimated
yearround to warm temps.

Quoted message said:

Is
there a formula to help set my expectations so I don't expect a pace that
isn't feasible under warm/humid conditions?

Dot might be able to find one of those, but it's likely to have wide
enough ranges as to be nearly unusable.

Quoted message said:

Sorry for the multitude of questions. Pick your favorite(s) and reply. Any
useful input or thoughts or experience would be appreciated. Thanks

Phil

There are no silly questions, but as you have seen there are lots of
silly answers (along with nasty, mean, and unintelligable ones).

Enjoy the run.
ed

plamm_sam said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at the
next few months of warm weather and I am planning to run a few races and/or
triathlons during this time. I have been running regularly for the past few
years, typically 20-30 miles a week, 4 days a week ==
typical week currently:
Mon: 3-5 miles -- just under 9:00 pace (easy)
Tues: off
Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
Th: 3-4 miles -- just under 9:00 pace (easy)
Fr: off
Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
30-40 min run @ sub 9:00 (need those bricks for the tri!)
Sun: off

During the easy & long runs in cooler temps (low to mid 60's), I measure my
HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
run (early morning) my HR average is 145-150 ....it seems to climb the
longer I run or I need to slow the pace.

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather? I know running slower will accomplish this but I
would like to avoid this if possible! How long does it take your body to
acclimate to the warmth?

About 2 wks according to the books - same for cold weather. Yes, slow
down until you're adapted. Stay hydrated and keep your electrolytes in
balance. Don't OD on salt. If you're expecting to compete in it, then
adapt to it, don't avoid it.

Standard tricks that some folks use to adapt to heat are saunas and
steam rooms (depending on hot or dry heat) as well as wearing extra
layers. Leave air conditioning off.

As for what pace to go out at, I run by feel, so I can't help you there.

Someone that actually runs in warm/hot weather (there's several here)
can probably answer you better than myself. I thought it was about 75 a
couple weeks ago, was baking in the sun, and using some snow from the
remaining snowdrifts at top of pass on my head, neck, and putting under
my hat to cool off. Weather in town was allegedly about 60F. Methinks
there was an inversion or a RealFeel factor involved that day (sun
reflecting off light colored gravel road), I hope.

Dot

--
"Dream big and dare to fail." --- Norman Vaughan
world-famous adventurer who was with Byrd in Antarctica

On Tue, 10 Jul 2007 20:12:08 GMT, "plamm_sam" <[email hidden]>

Quoted message said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at the
next few months of warm weather and I am planning to run a few races and/or
triathlons during this time. I have been running regularly for the past few
years, typically 20-30 miles a week, 4 days a week ==
typical week currently:
Mon: 3-5 miles -- just under 9:00 pace (easy)
Tues: off
Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
Th: 3-4 miles -- just under 9:00 pace (easy)
Fr: off
Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
30-40 min run @ sub 9:00 (need those bricks for the tri!)
Sun: off

During the easy & long runs in cooler temps (low to mid 60's), I measure my
HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
run (early morning) my HR average is 145-150 ....it seems to climb the
longer I run or I need to slow the pace.

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather? I know running slower will accomplish this but I
would like to avoid this if possible! How long does it take your body to
acclimate to the warmth? It seems that I am getting very warm and am not
able to throw off the heat very well so it builds up and the HR climbs. I
understand performance drops as temperature increases but how much? Is
there a formula to help set my expectations so I don't expect a pace that
isn't feasible under warm/humid conditions?

Sorry for the multitude of questions. Pick your favorite(s) and reply. Any
useful input or thoughts or experience would be appreciated. Thanks

Phil

PS: I have been lurking around rr for a while and appreciate the sincere
questions, answers, stories and news.....I have gotten good at avoiding most
of the flame, petty conflict, troll, junk and trash postings. Keep the
positive/useful postings coming despite the noise!

I have about six months of 80/80 for my morning runs, that is temp is
going to be close to or over 80F and RH going to be up there too.

I prefer it. Like the heat. Never measure heart rate. Run by feel.
If I feel good, I run faster and longer. If I feel bad, I run shorter
and slower.

Works for me.

Now what I do have trouble with is the cold.

Frank

Frank Boettcher said:

On Tue, 10 Jul 2007 20:12:08 GMT, "plamm_sam" <[email hidden]>

Quoted message said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at the
next few months of warm weather and I am planning to run a few races and/or
triathlons during this time. I have been running regularly for the past few
years, typically 20-30 miles a week, 4 days a week ==
typical week currently:
Mon: 3-5 miles -- just under 9:00 pace (easy)
Tues: off
Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
Th: 3-4 miles -- just under 9:00 pace (easy)
Fr: off
Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
30-40 min run @ sub 9:00 (need those bricks for the tri!)
Sun: off

Quoted message said:

During the easy & long runs in cooler temps (low to mid 60's), I measure my
HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
run (early morning) my HR average is 145-150 ....it seems to climb the
longer I run or I need to slow the pace.

Quoted message said:

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather? I know running slower will accomplish this but I
would like to avoid this if possible! How long does it take your body to
acclimate to the warmth? It seems that I am getting very warm and am not
able to throw off the heat very well so it builds up and the HR climbs. I
understand performance drops as temperature increases but how much? Is
there a formula to help set my expectations so I don't expect a pace that
isn't feasible under warm/humid conditions?

Quoted message said:

Sorry for the multitude of questions. Pick your favorite(s) and reply. Any
useful input or thoughts or experience would be appreciated. Thanks

Quoted message said:

Phil

Quoted message said:

PS: I have been lurking around rr for a while and appreciate the sincere
questions, answers, stories and news.....I have gotten good at avoiding most
of the flame, petty conflict, troll, junk and trash postings. Keep the
positive/useful postings coming despite the noise!

I have about six months of 80/80 for my morning runs, that is temp is
going to be close to or over 80F and RH going to be up there too.

I prefer it. Like the heat. Never measure heart rate. Run by feel.
If I feel good, I run faster and longer. If I feel bad, I run shorter
and slower.

Works for me.

Now what I do have trouble with is the cold.

Frank

Uck That is nasty humidity. Are you in the south?

John

runsrealfast said:

Frank Boettcher said:

On Tue, 10 Jul 2007 20:12:08 GMT, "plamm_sam" <[email hidden]>

Quoted message said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at the
next few months of warm weather and I am planning to run a few races and/or
triathlons during this time. I have been running regularly for the past few
years, typically 20-30 miles a week, 4 days a week ==
typical week currently:
Mon: 3-5 miles -- just under 9:00 pace (easy)
Tues: off
Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
Th: 3-4 miles -- just under 9:00 pace (easy)
Fr: off
Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
30-40 min run @ sub 9:00 (need those bricks for the tri!)
Sun: off

Quoted message said:

During the easy & long runs in cooler temps (low to mid 60's), I measure my
HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
run (early morning) my HR average is 145-150 ....it seems to climb the
longer I run or I need to slow the pace.

Quoted message said:

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather? I know running slower will accomplish this but I
would like to avoid this if possible! How long does it take your body to
acclimate to the warmth? It seems that I am getting very warm and am not
able to throw off the heat very well so it builds up and the HR climbs. I
understand performance drops as temperature increases but how much? Is
there a formula to help set my expectations so I don't expect a pace that
isn't feasible under warm/humid conditions?

Quoted message said:

Sorry for the multitude of questions. Pick your favorite(s) and reply. Any
useful input or thoughts or experience would be appreciated. Thanks

Quoted message said:

Phil

Quoted message said:

PS: I have been lurking around rr for a while and appreciate the sincere
questions, answers, stories and news.....I have gotten good at avoiding most
of the flame, petty conflict, troll, junk and trash postings. Keep the
positive/useful postings coming despite the noise!

I have about six months of 80/80 for my morning runs, that is temp is
going to be close to or over 80F and RH going to be up there too.

I prefer it. Like the heat. Never measure heart rate. Run by feel.
If I feel good, I run faster and longer. If I feel bad, I run shorter
and slower.

Works for me.

Now what I do have trouble with is the cold.

Frank

Uck That is nasty humidity. Are you in the south?

Mississippi. Tropical.

Quoted message said:

John

Frank Boettcher said:

On Wed, 11 Jul 2007 10:35:57 -0700, runsrealfast

Quoted message said:

Frank Boettcher said:

On Tue, 10 Jul 2007 20:12:08 GMT, "plamm_sam" <[email hidden]>
wrote:

Quoted message said:

Quoted message said:

>I am looking for input on what has worked for other runners to adapt to
>running in the warm summer weather. Here in Michigan we are looking at the
>next few months of warm weather and I am planning to run a few races and/or
>triathlons during this time. I have been running regularly for the past few
>years, typically 20-30 miles a week, 4 days a week ==
> typical week currently:
> Mon: 3-5 miles -- just under 9:00 pace (easy)
> Tues: off
> Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
> Th: 3-4 miles -- just under 9:00 pace (easy)
> Fr: off
> Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
>30-40 min run @ sub 9:00 (need those bricks for the tri!)
> Sun: off

Quoted message said:

Quoted message said:

>During the easy & long runs in cooler temps (low to mid 60's), I measure my
>HR between 135-140 average. Lately, with temps in the mid-upper 70's when I
>run (early morning) my HR average is 145-150 ....it seems to climb the
>longer I run or I need to slow the pace.

Quoted message said:

Quoted message said:

>So my real issue is: Is there something that worked for you to maintain a
>lower HR in hot weather? I know running slower will accomplish this but I
>would like to avoid this if possible! How long does it take your body to
>acclimate to the warmth? It seems that I am getting very warm and am not
>able to throw off the heat very well so it builds up and the HR climbs. I
>understand performance drops as temperature increases but how much? Is
>there a formula to help set my expectations so I don't expect a pace that
>isn't feasible under warm/humid conditions?

Quoted message said:

Quoted message said:

>Sorry for the multitude of questions. Pick your favorite(s) and reply. Any
>useful input or thoughts or experience would be appreciated. Thanks

Quoted message said:

Quoted message said:

>Phil

Quoted message said:

Quoted message said:

>PS: I have been lurking around rr for a while and appreciate the sincere
>questions, answers, stories and news.....I have gotten good at avoiding most
>of the flame, petty conflict, troll, junk and trash postings. Keep the
>positive/useful postings coming despite the noise!

Quoted message said:

Quoted message said:

I have about six months of 80/80 for my morning runs, that is temp is
going to be close to or over 80F and RH going to be up there too.

Quoted message said:

Quoted message said:

I prefer it. Like the heat. Never measure heart rate. Run by feel.
If I feel good, I run faster and longer. If I feel bad, I run shorter
and slower.

Quoted message said:

Quoted message said:

Works for me.

Quoted message said:

Quoted message said:

Now what I do have trouble with is the cold.

Quoted message said:

Quoted message said:

Frank

Quoted message said:

Uck That is nasty humidity. Are you in the south?

Mississippi. Tropical.

Quoted message said:

John

Yeah that hunidity might be nice in the summer, but in the winter i'm
glad for the dry idaho air

"plamm_sam" <[email hidden]> wrote

Quoted message said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at the
next few months of warm weather and I am planning to run a few races and/or
triathlons during this time.

I live in L.A, and while it's not as humid, I've run a lot of afternoons
when it's in the high 80's to low 90's.

Here's what I've found:

1. Running in heat/humidity sucks.. You run slower and heartrate is
higher.
2. Weigh yourself and learn to drink such that you don't lose much weight
in the heat. This will pay dividends on hot races, where your opposition
will under-drink, cramp up and overheat.
3. Don't fight the heat, don't struggle to maintain your cool-weather pace.
Run by effort.
4. If you race in the heat, you'll be better prepared.
5. If you race in the cool, the slower paced hot training will not slow you
down, you'll be at least as quick as if you trained in cool weather. Maybe
even a bit faster.

Frank said:

I prefer it. Like the heat. Never measure heart rate. Run by feel.
[...]
Now what I do have trouble with is the cold.

I'm with you, Frank. Though of course I don't get the same level of
consistently oppressive humidity as you must. OTOH I'm not an early
riser and usually end up running in or near the highest heat of the
day.

So far this summer my daily runs don't seem to slow down in the heat
as long as the humidity's not out of control. I think I
photosynthesize a little in the sun, on top of the aerobic
metabolism. Got to keep those chlorophyll levels up.

"Charlie Pendejo" wrote:
| I think I photosynthesize a little in the sun, on top of the aerobic
| metabolism.

Do your hair turn green with all the photosynthesis? 🙂

"D Stumpus" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

5. If you race in the cool, the slower paced hot training will not
slow you down, you'll be at least as quick as if you trained in cool
weather. Maybe even a bit faster.

Here in the NE I train in the cold for spring races which can be be
suddenly hot. With zero acclimation it is a tough time to adjust on the
fly. You know you need to go slower but how much slower, drink more but
how much more, salt.......

In the summer I train in the heat for the heat making hot races
tolerable but not a cake walk. You simply learn to suffer less. You can
always overdress to get ready for the heat.

Then I train in summer heat for fall race that is 40-60F. In this case I
feel so good race day I have to hold myself back.

There is always a adjustment and all you can do is try adjust.

-Doug

"Doug Freese" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"D Stumpus" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

5. If you race in the cool, the slower paced hot training will not slow
you down, you'll be at least as quick as if you trained in cool weather.
Maybe even a bit faster.

Here in the NE I train in the cold for spring races which can be be
suddenly hot. With zero acclimation it is a tough time to adjust on the
fly. You know you need to go slower but how much slower, drink more but
how much more, salt.......

In the summer I train in the heat for the heat making hot races tolerable
but not a cake walk. You simply learn to suffer less. You can always
overdress to get ready for the heat.

Then I train in summer heat for fall race that is 40-60F. In this case I
feel so good race day I have to hold myself back.

There is always a adjustment and all you can do is try adjust.

-Doug

Thank you for the advice and your personal experience. As you say, I'll
continue to run and attempt to adjust.

"Dot" <dot.h@#duh?att.net> wrote in message
news:[email hidden]...

Quoted message said:

plamm_sam said:

I am looking for input on what has worked for other runners to adapt to
running in the warm summer weather. Here in Michigan we are looking at
the next few months of warm weather and I am planning to run a few races
and/or triathlons during this time. I have been running regularly for
the past few years, typically 20-30 miles a week, 4 days a week ==
typical week currently:
Mon: 3-5 miles -- just under 9:00 pace (easy)
Tues: off
Wed: speedwork (3 or 4 x 1600 @7:00-7:05) or tempo (4 or 5 at 7:35)
Th: 3-4 miles -- just under 9:00 pace (easy)
Fr: off
Sat: long run - 10-11 just under 9:00 pace (easy) or 1 hr bike then
30-40 min run @ sub 9:00 (need those bricks for the tri!)
Sun: off

During the easy & long runs in cooler temps (low to mid 60's), I measure
my HR between 135-140 average. Lately, with temps in the mid-upper 70's
when I run (early morning) my HR average is 145-150 ....it seems to climb
the longer I run or I need to slow the pace.

So my real issue is: Is there something that worked for you to maintain a
lower HR in hot weather? I know running slower will accomplish this but
I would like to avoid this if possible! How long does it take your body
to acclimate to the warmth?

About 2 wks according to the books - same for cold weather. Yes, slow down
until you're adapted. Stay hydrated and keep your electrolytes in balance.
Don't OD on salt. If you're expecting to compete in it, then adapt to it,
don't avoid it.

Thank you to all who replied. Helpful and informative posts.

I figure my options are continue to live with the random hot spells in
Michigan
and enjoy the cooler temps the rest of the year or move!

Quoted message said:

Standard tricks that some folks use to adapt to heat are saunas and steam
rooms (depending on hot or dry heat) as well as wearing extra layers.
Leave air conditioning off.

As for what pace to go out at, I run by feel, so I can't help you there.

Someone that actually runs in warm/hot weather (there's several here) can
probably answer you better than myself. I thought it was about 75 a couple
weeks ago, was baking in the sun, and using some snow from the remaining
snowdrifts at top of pass on my head, neck, and putting under my hat to
cool off. Weather in town was allegedly about 60F. Methinks there was an
inversion or a RealFeel factor involved that day (sun reflecting off light
colored gravel road), I hope.

Dot

--
"Dream big and dare to fail." --- Norman Vaughan
world-famous adventurer who was with Byrd in Antarctica