So I figure that you slow down about one second per mile for every degree Fahrenheit the heat index or temperature (which ever is higher) is above 60ºF, during the first two hours of the run. Criticize my hydration all you want, but even drinking 1 to 2 liters per hour, the heat still accumulates and makes running after two hours somewhat harder. Case in point, my long run this past Saturday:
Yeah, that happened.
Also, to quote the National
Weather Service, "exposure to full sunshine can increase heat index values by up to 15°F." Yes, the run above was probably run 70% in the sunshine, temperature was 92ºF and heat index 96ºF when I finished. Still, it's demoralizing how much I walked on that run.
The goodish news is, 80ºF feels quite good after this summer.
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http://fellrnr.com/wiki/Heat_limited_running_pace <-- interesting thermodynamic model which identifies an outside limit for safe running paces in certain heats/humidities. Enjoy! - Scott
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