Got a race Sunday, only 10k. Going to be hot.
Any advice?
One water station with standard thimble of water.
Should I go out hard knowing I'll fade in the last k's?
I can get my OH to be on the course with an iced drink but feel that's a bit tough on everyone else?
Hottest I've raced in was 28c and blew up.
If you have to ask, you are not ready.
Run smart & make a pace adjustment. That means letting go of what you training for, feeling comfortable enough in your own skin that a time X # of seconds/mile slower is worth something a lot faster. Trying to bank in warm weather will almost always result in a much bigger slow down than just running at the right effort the whole way.
I'm racing a hot 10k on sunday too, maybe we're in the same race.
Go out conservatively. Aim for an even paced race knowing that it will be as hard as negative splitting just maintaining your pace.. 10k is long enough where you can blow up and have huge positive splits if you go out hard in the heat. Drink water a couple times if you need to.
hot
there are pace calculators where you can get an adjusted pace for heat.
rub ice over your neck, wrists, etc as you are standing on the start line, it'll keep you a little cooler the first 1 or 2k.
Icicle up the bum ;)
I'd hydrate well before the race, take two cups at aid station, drink one then just throw other on me for cooling.
Stay out of sun before start. Very light warmup.
fsdfdsf wrote:
there are pace calculators where you can get an adjusted pace for heat.
In my experience, these only work well if you are acclimatized.
My advice - skip the race and do an easy run in the shade. Why fry yourself and run a slow time? Live to fight another day.
Run4sun wrote:
Should I go out hard knowing I'll fade in the last k's?
No! Depending on the conditions you may fade no matter how you pace, but going out too fast in a 10K on a hot day will most likely result in a total meltdown rather than a slow fade. It completely depends on the individual, but I try to negative split in crazy hot races. Going out slow helps insure that I've got something left at the end. It also generally means I'm passing people that didn't pace properly for the conditions, which provides a nice mental boost when it starts hurting.
Having someone give you ice/water on course would be cheating so you probably want to avoid doing that.