At the end of both of my last races I tanked because it was too hot and I was undertrained in heat. I wilted. I normally wake up in the wee hours of the morning to get in my runs so I can avoid the heat. I'm now changing that philosophy and embracing the heat by trying to do at least one noon run once per week. I picked a doozy of a day to start this approach. It was 88 by 11 am and I left about 11:45 not knowing the true temp, but that it would be over 90. Went with a tank top today instead of my normal shirt and it was a good choice. Learned that a tank top is way better than shirtless as it keeps the sprinkler water in. I missed the sprinklers until mile 2 then didn't miss one, and they saved me. Drenched myself in some good rainbirds at mile 4 and that lasted for quite a while. My goal was to keep an 8 minute pace once I got going so that I could test myself in hot temps with a decent amount of mileage.
Question to anyone who wants to answer: To get in some good heat training how long do I need to spend in the heat? How hot is good enough to get my body used to it? Anything above 70? Above 80?
Paces: 8:45, 8:06, 8:09, 8:08, 8:02, 7:52, 7:51 (0.2). AP: 8:10. Temp: 95-99 degrees, 15% humidity.