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I've got my first running race (this century) lined up in ~ 9 days , its only 6.5 km but it's going to be a fast pace and it's currently forecast to be 31 degrees C on the day.
Before the heatwave here I was running a pre breakfast pace of ~ 4:50 mins per km comfortably (which is good for me) in cool conditions , during the ongoing heatwave my pace has slipped dramatically to ~ 5:15 mins per km and on some days I haven't been able to complete the training runs at all. I can run the 1st 3 km at 4:30 pace but then I seriously wilt in the heat.
I've run in 25 degC and 87 % humidity which was a nightmare, the sweat was unbelievable!
So any tips on how to overcome this , is the only way to slow down and lower expectations? The route has absolutely no shade, so running in the shade is not an option
Before the heatwave here I was running a pre breakfast pace of ~ 4:50 mins per km comfortably (which is good for me) in cool conditions , during the ongoing heatwave my pace has slipped dramatically to ~ 5:15 mins per km and on some days I haven't been able to complete the training runs at all. I can run the 1st 3 km at 4:30 pace but then I seriously wilt in the heat.
I've run in 25 degC and 87 % humidity which was a nightmare, the sweat was unbelievable!
So any tips on how to overcome this , is the only way to slow down and lower expectations? The route has absolutely no shade, so running in the shade is not an option