I would like to pose a question to the group please. What has been your experience when competing in intense heat conditions? What precautions and adjustments did you take that you found helpful?
Background three recent heat related events:
-Recently (June 30th) I ran a local 5k on a USATF certified course with about 350 runners that started at 7:30 p.m. Both the car outside temperature gauge reading was 87degrees as was the my app on my smart phone (which also showed 71% humidity) So I geared back my expectations but still got sucked out with a large group an hit the mile at 6:25 (a little fast for me even under cooler conditions), but my training has been decent and I hung on to place 4th over the open masters at age 62 against the top three masters at 41, 43, and 54 year (the latter who was a two time Olympic Trials qualifier and previously ran a 1:02 HM). So I was okay with my finish comparatively. Later, I Looked up Jack Daniels VDOT Running calculator and entered the temp under the advanced features option. It said the effect should be about :17 per mile! Really??? If so I am happy with my equivalent time - which is very very rare for me.
-Four days later I ran the 4th of July mile (same city) at 09:00 it was 76 degrees. The calculator said even that temp had an effect on performance of :07 seconds. Again this seems a little extreme. How accurate you you folks think that is?
-At tonight's organized (but mercifully truncated) track workout it was 92 degrees. Everyone factored that in and survived, but it wasn't pleasant. I guess there is something to the adage what doesn't kill you makes you stronger.
The crux of my question: Next I gearing for pretty large mile road run next Monday - the forecast for 6:30 p.m is 84 degrees so I know it will have an effect, but still want to run well - there are only so many mile races around here and you have take them where you find them (and still have a little unfinished business between myself, the WMA Age-Graded Calculator, and the clock!)
Open to advice or your personal experiences. TIA ( and please excuse my typos - I am sort of beat, but can't sleep)