After the disaster of a tempo session two weeks ago I was not looking forward to today's session of eleven miles with seven at tempo pace. Consequently, I found my self procrastinating in getting out the door. In the intervening two weeks I had conducted some online research on the effects of heat and humidity on pace. I found nothing definitive but one site I found somewhat useful was Jeff Galloway's. He provided the following useful guide to how heat might slow a runner's performance.
Adjusting 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 Galloway's own experience in the heat and talking to other runners. It has no scientific verification.
Consequently I was quite happy with my tempo mile splits of 7:02, 7:03, 6:48, 6:49, 6:49, 6:58, in 75F/24C. The real test of my level of performance will be the upcoming Harrisburg half marathon. This is assuming of course that conditions are favourable.
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