Changes

It’s It's harder to run in hotter weatherthe heat, something that is easy to forget when toeing the line at a marathon. If you’ve you've set goals based on cool weather training or performance without taking the heat into account, you will go out too fast and your overall time will suffer. But how much does your performance change with temperature? I found You can't run as fast in the heat as the cool, but if you have a better idea what pace to set, you may be able to avoid a catastrophic result. There is good scientific evidence that [[Running in the Heat]] will slow you down, and there is a study<ref name="study"/> that gives some answersquantifies the slowdown.

http[[File://jfsavage.smugmug.com/photos/817939120_uZxSb817939120 uZxSb-X3O.jpg]]

I’ve taken two approaches to extending the graph, as you can see below. The first approach is to assume that the decline in performance is linear with a zero origin, as shown by the red line. The second approach I've taken is to assume the decline is linear from the two noted end pointsof each curve, as shown by the other colored lines. This will give us two projections a projection of performance decline and I’ve created tables a table at the end of this page based on this assumption.  [[File:818611486 iAHcm-O.jpg]] ==Perception of temperature==As noted in [[Running in the Heat]], exercising in mild conditions of 60f/15c significantly impacts performance, but the perception is one of fatigue rather than overheating. When pacing marathons, I have consistently found that runners in mild conditions between 50f/10c and 70f/20c seem to be generally unaware of the heat stress and instead feel fatigued. It can be hard to convince these assumptionsrunners to shed excess clothing, but once they cool off, they can often partly recover. Running marathon+ distance training runs on a frequent basis, I have found a similar phenomenon if I don't shed clothing fast enough to compensate for rising temperatures. My perception is of being a comfortable temperature, but feeling fatigued, often to the point of being sleepy. Shedding clothing so that I feel slightly cool greatly reduces the sense of fatigue, and my pace picks up even though my perceived effort remains the same.

Given all these problems, is this approach usable or useful? I think believe there is some use, value as long as you understand the limitationsof the approach. If the charts below say you can run a 4:48 marathon based on your cool weather performance and the projected temperature, this does not mean you can run a 4:48 in practice. What it does provide is a sense of just how much you will need to slow down on a hot day, and how important weather is in your results. Hopefully this information will cause allow you to reset your goals and promote a flexible approach on race day.

==Zero Origin TableProjected Performance=={| {{table}}| align="center" style="background:#f0f0f0;"|Use the 'heat index'or '40f'''| align="center" style="background:#f0f0f0;"|'''50f'''| align="center" style="background:#f0f0f0;"|'''60f'''| align="center" style="background:#f0f0f0;"|'''70f''feels like'temperatures rather than raw thermometer readings in the table below. (The [[Perceived Temperature For Runners]] is quite different and should not be used here!) You can also get temperature adjustment via the [[VDOT Calculator]]. {| align="center" styleclass="background:#f0f0f0;wikitable"|'''80f'''|-| 3:00:00||3:05:24 (3%)||3:10:48 (6%)||3:16:12 (9%)||3:21:36 (12%)|-| 3:05:00||3:10:42 (3%)||3:16:25 (6%)||3:22:07 (9%)||3:27:49 (12%)|-| 3:10:00||3:16:01 (3%)||3:22:02 (6%)||3:28:03 (10%)||3:34:04 (13%)|-| 3:15:00||3:21:20 (3%)||3:27:40 (7%)||3:34:01 (10%)||3:40:21 (13%)|-| 3:20:00||3:26:40 (3%)||3:33:20 (7%)||3:40:00 (10%)||3:46:40 (13%)|-| 3:25:00||3:32:00 (3%)||3:39:00 (7%)||3:46:01 (10%)||3:53:01 (14%)|-| 3:30:00||3:37:21 (4%)||3:44:42 (7%)||3:52:03 (11%)||3:59:24 (14%)|-| 3:35:00||3:42:42 (4%)||3:50:25 (7%)||3:58:07 (11%)||4:05:49 (14%)|-| 3:40:00||3:48:04 (4%)||3:56:08 (7%)||4:04:12 (11%)||4:12:16 (15%)|-| 3:45:00||3:53:26 (4%)||4:01:52 (8%)||4:10:19 (11%)||4:18:45 (15%)|-| 3:50:00||3:58:49 (4%)||4:07:38 (8%)||4:16:27 (12%)||4:25:16 (15%)|-| 3:55:00||4:04:12 (4%)||4:13:24 (8%)||4:22:37 (12%)||4:31:49 (16%)|-| 4:00:00||4:09:36 (4%)||4:19:12 (8%)||4:28:48 (12%)||4:38:24 (16%)|-| 4:05:00||4:15:00 (4%)||4:25:00 (8%)||4:35:01 (12%)||4:45:01 (16%)|-| 4:10:00||4:20:25 (4%)||4:30:50 (8%)||4:41:15 (13%)||4:51:40 (17%)|-| 4:15:00||4:25:50 (4%)||4:36:40 (9%)||4:47:31 (13%)||4:58:21 (17%)|-| 4:20:00||4:31:16 (4%)||4:42:32 (9%)||4:53:48 (13%)||5:05:04 (17%)|-| 4:25:00||4:36:42 (4%)||4:48:24 (9%)||5:00:07 (13%)||5:11:49 (18%)|-| 4:30:00||4:42:09 (5%)||4:54:18 (9%)||5:06:27 (14%)||5:18:36 (18%)|-| 4:35:00||4:47:36 (5%)||5:00:12 (9%)||5:12:49 (14%)||5:25:25 (18%)|-| 4:40:00||4:53:04 (5%)||5:06:08 (9%)||5:19:12 (14%)||5:32:16 (19%)|-| 4:45:00||4:58:32 (5%)||5:12:04 (10%)||5:25:37 (14%)||5:39:09 (19%)|-| 4:50:00||5:04:01 (5%)||5:18:02 (10%)||5:32:03 (15%)||5:46:04 (19%)|-| 4:55:00||5:09:30 (5%)||5:24:00 (10%)||5:38:31 (15%)||5:53:01 (20%)|-| 5:00:00||5:15:00 (5%)||5:30:00 (10%)||5:45:00 (15%)||6:00:00 (20%)|-| 5:05:00||5:20:30 (5%)||5:36:00 (10%)||5:51:31 (15%)||6:07:01 (20%)|-| 5:10:00||5:26:01 (5%)||5:42:02 (10%)||5:58:03 (16%)||6:14:04 (21%)|-| 5:15:00||5:31:32 (5%)||5:48:04 (11%)||6:04:37 (16%)||6:21:09 (21%)|-| 5:20:00||5:37:04 (5%)||5:54:08 (11%)||6:11:12 (16%)||6:28:16 (21%)|-| 5:25:00||5:42:36 (5%)||6:00:12 (11%)||6:17:49 (16%)||6:35:25 (22%)|-| 5:30:00||5:48:09 (6%)||6:06:18 (11%)||6:24:27 (17%)||6:42:36 (22%)|-| 5:35:00||5:53:42 (6%)||6:12:24 (11%)||6:31:07 (17%)||6:49:49 (22%)|-| 5:40:00||5:59:16 (6%)||6:18:32 (11%)||6:37:48 (17%)||6:57:04 (23%)|-| 5:45:00||6:04:50 (6%)||6:24:40 (12%)||6:44:31 (17%)||7:04:21 (23%)|-| 5:50:00||6:10:25 (6%)||6:30:50 (12%)||6:51:15 (18%)||7:11:40 (23%)|-| 5:55:00||6:16:00 (6%)||6:37:00 (12%)||6:58:01 (18%)||7:19:01 (24%)|-| 6:00:00||6:21:36 (6%)||6:43:12 (12%)||7:04:48 (18%)||7:26:24 (24%)|} ==110 Offset Table=={| {{table}}