Today, after a few easy and off days, I went out for some speed repeats. It’s excessively hot in Las Vegas right now, with high temperatures exceeding 115°F, and low temperatures barely reaching 90°F before going up again with the sunrise.
It was 91°F at about 5:45am when I started the first of what I planned to be five (5) 90 second hard repeats on a long stretch of trail. After two of these, I grabbed my water bottle from the stop point and decided to end the workout right there, heading back.
I wasn’t in serious distress, nor did I go too hard on the repeats. In fact, I probably accelerated into them better than I had been doing on repeats in a while. I ran them smart and my pace was solid. I didn’t feel sick or anything. But the combination of quick fatigue and the heat told me that what little I had done was for now enough. I walked back to the ranch.
I’ve stated before that one of my goals with this summer’s Indy Marathon training was to address training seriously in the heat. So far, as temps have risen this past month, I’ve handled what speed workouts I’ve done in the hotter weather fairly well.
The only workouts I don’t feel good about so far are my longer runs. I’m coming up on three weeks since my last true long run (though I have a 10 miler planned Saturday), and I have yet to exceed 10 miles. It is early and still base training, and the plan all along was to backload the longest/hardest running for after Labor Day when the temps drop back to human levels. But I’m still not able to get what I’m looking for out of current long runs.
All of this said, I have to be mindful not as much of my continuing adaption to the typically extreme vegas heat, but of these stretches where it’s very hot even for a Vegas summer. This is a true heat wave, with temps exceeding 115°F, the top end of what heat Vegas typically gets. Much of the Western United States is in this massive heat wave right now.
This is not the time to power through a workout if I find my body struggling or tiring more quickly in these conditions than expected. While sleep and nutrition can also be factors, I’ve actually done mostly well on both those fronts this week to where I can discount those being key contributors. If anything, I should have been more ready to go for this workout than typical given that and the extra recent recovery.
But extreme heat takes a lot out of you, prior heat adaptions or not. I had water with me but hydration had negligble effect on how it felt.
Sometimes it just makes more sense to cut a workout in those conditions short, and either run it out otherwise later (I can and may cross train after work) or just take a mulligan and move on to tomorrow.