It's hot nearly everywhere! I prefer the heat but I will get out earlier/later due to common sense!
(some of) My rules of thumb in hot weather running:
Get it done before 10am, or wait 'till about eight.
Anything over six miles take water with you
Cool down briefly outside before entering the air conditioning
Of course stay hydrated
Your body has the most sophisticated cooling system in the animal world! Sweat with joy and confidence!
I opted for a Fartlek run today. Because of the 83 degree 79% humidity a mile time trial was not a good idea. But a 6X75 sec. @ 3K Fartlek run sounded fun!
So off with my Garmin I went. Once out on Hwy W if I go North the road is not so hilly, it's the flattest route I could have. A 1.5 mile warm-up then I began the work out. I launched into what I thought would be my 3K pace, it should of been around 7:40's. Here are the splits, first one was flat, second uphill, third downhill, returned so they reversed-
6:59, 7:41, 6:43, 7:51, 6:54, 8:10. By the last one I was pretty well spent but felt good. One thing I noticed and was reminded of; have you ever noticed how your base pace increases between Fartlek segments? My recovery pace was around 9:10's. Speed work has such significant benefits! Tomorrow is going to be a very busy day! I may only get in a short recovery run. They are predicting the hottest day yet tomorrow! Good luck to all who are racing this weekend, wish I was....peace!
