Tuesday, July 9, 2013
What a difference a few degrees makes
I looked up a formula for the impact of temperature and humidity on running pace and found a pretty good one: Add 2% to your time for every 5 degrees warmer between 60 and 75F, and then double that impact for each additional 5 degrees up to 85.
• 55-60 degrees - 1% - 10:00 becomes 10:06
• 60-65 degrees - 3% - 10:00 becomes 10:18
• 65-70 degrees - 5% - 10:00 becomes 10:30
• 70-75 degrees - 7% - 10:00 becomes 10:42
• 75-80 degrees - 12% - 10:00 becomes 11:12
• 80-85 degrees - 20% - 10:00 becomes 12:00
• Above 85 degrees - Forget it ... run for fun and not time
• Add 1 second per mile for every percentage point the relative humidity exceeds 65%
Yeah, it has been above 85 degrees for probably two weeks straight, with several days above 90. I was getting sort of depressed and disappointed with my running paces being around 11:00min/mile, but now I don't feel so bad about it. Plus, I'm pretty happy I haven't died yet. Although I do get heat exhaustion almost every time I run the summer because my core temperature goes up so high and I sweat more than I can possibly replace with fluids and salt tablets. I'm averaging about 3-4lbs/hr for my sweat rate. Whether I run for an hour or two I am dripping and completely soaked by the time I finish and then as soon as I stop it turns to crusty salty skin.
I was going to go for another run Sunday, but I got sucked into the Tour de France coverage and by the time it was over it was almost noon and would be deadly to try and run even a few miles at that time of day. So, I took a nap on the couch in the AC instead. I finished up the weekend with a burst of productivity and did a few loads of laundry, grocery shopping, and made a giant bowl of pasta salad for the week.
I am really glad 4th of July has come and gone, because the sound of fireworks or other explosive like noises in my neighborhood was really disturbing to me and I was losing A LOT of sleep. I actually talked to the Lowell Police about it and whether or not I should bother to call them. They said I should because Fireworks are illegal in Mass. and every year they respond to people accidently injuring themsleves or others with them. I ended up sleeping with earplugs in all last week, but if anything blows up from now on through the rest of the summer I will not hesitate to contact LPD. Sunday night I got probably the best night sleep I have had in two months. I woke up Monday morning ready to go to work with a resting heart rate of 50bpm.
Yesterday I went for a run after work. I was fully prepared to bail if it felt too hot and prepared with water, salt and gel in case I wanted to gut it out and just run despite oppressive heat and humidity. To my surprise and extreme excitement, it was only about 80 degrees out and there was a light breeze along the Charles. It was AWESOME! I had my fuel belt and a few gels and was able to refill at one of the water bubblers along the way. I was going to just do 5-6 miles but I felt so great I did 8.5 miles. I was even tempted to keep going, but I was getting hungry for more than just carb replacement gels. I averaged 10:40s and couldn't be happier because I was getting kind of sick of seeing 11:00s on my Garmin. I hope that this means it is the end of 90+ weather, but I know it will return at some point before the summer is over. I will just have to put up with it for 55 more days. I just can't wait for cool crisp fall air and running in 50 degree days. Some people love summer and the hazy hot and humid 'dog days', I am just not one of those people.