It was also a big game changer to learn about T+D adjustment from
@DopeyBadger.
For those interested, just add the current temperature and current dew point together. That gives you a T+D. Then use the following chart to adjust the paces (as an example):
So this runner's current fitness HM pace is an 8:04. If the T+D is 146, then they should put a 4% adjustment on the pace and aim for a 8:24 min/mile instead.
This pace adjustment chart is general. Some make bigger or smaller adjustments individually, but it's a starting point.
I usually do the following.
-Find the adjusted T+D pace on the chart.
-Run the workout with the adjusted T+D pace.
-If I felt the effort was spot on for that type of pace and could run consistent adjusted paces, then that's a good adjustment for that T+D for the next time.
-If I felt the effort was too hard for that type of pace or saw a fade during the paces, then I need a bigger adjustment (run slower) for the next similar workout under similar conditions.
-If I felt the effort was too easy for that type of pace, then I would consider making a smaller adjustment (run faster) the next time.
Essentially, I use the above chart to set a new goal workout pace and then allow my effort to guide me during the workout to determine the validity of it. My rule of thumb is always "one more". Could I realistically do "one more" at the end of the workout? Whether that be one more mile at the pace or one more interval. If I realistically believe I could do one more, then it was a well paced workout. If I don't believe I could have done one more, then I should slow down a bit more on the next attempt.
