No matter how long one has been running, no one can beat the heat when it comes to running in projected times and pace. I am learning this lesson even after 20 years of running.
Today's workout was a track run of 2 x 1200 meters and 4 x 800 meters with 2 minutes of rest between the all the sets.
I knew the temperatures would be rising throughout the day so I decided to take an early lunch break around 10 am and run to the track. Before I took off running I squeezed a jelly pack (raspberry Hammer Gel) in my mouth and washed it down with some water. After running for about a mile and half to the track I was dripping with sweat and feeling the heat.
The splits times were as follows:
2 x 1200m @ 3:56 (1) 1200m 4:03
(2) 1200m 4:12
4 x 800m @ 2:31 (1) 800m 2:53
(2) 800m 2:53
(3) 800m 3:02
(4) 800m 2:57
As you can see the actual times do not match the scheduled times. After the first 800 I felt like bagging the workout and just run for an easy 6 miles. But, as it has been said, "If you want to run fast you've got to train fast," and even in various conditions like the scorching heat we had today.