Long story short, racing a 10k in hot weather. I would normally skip it but this is my 9th year in a row of running.
Got any tips? Serious replies only.
Long story short, racing a 10k in hot weather. I would normally skip it but this is my 9th year in a row of running.
Got any tips? Serious replies only.
Slow down a little bit. Drink some water. Don't expect a PR.
How hot are we talking at race time? 80? 90+?
Make sure you drink some electrolytes before the race. Drink some water or sports drink on the course if it is available. Doesn't have to be a lot but some will help.
As far as strategy goes, I would try and start conservatively and pick up the pace every mile. This should stop you going out too fast and blowing up in the heat.
At 80+ degrees you will need to make some pace adjustments. Could be 10-20 seconds a mile depending on conditions.
Good luck and if the weather is really oppressive, take it easy and don't go all out. Heat stroke isn't worth it.
Get acclimated by running in warmer weather ahead of the race.
Hot baths also help with that acclimation according to the article I read.
Acclimation does quite a bit more to help performance than ice vests and cold drinks beforehand.
Don't forget...lots of Ice Hats!
Have your coach cut some holes in your singlet to increase ventilation
ice vest before the race
Pre race IV to hydrate
Run about 15s/mi slower than you would in cool weather
Even though your kick is gone, sit on the leaders until the last 400m and watch them pull away
Just deal with it. It gets hot every summer here in the US.
I ran my 10k PR in Atlanta, Ga on the 4th of July. Wish it was cooler, but that's the way it goes in the summer.
Drink lots of fluids before the race, two days, drink lots of beer after the race.
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