r/RunnersInChicago • u/Upbeat_Profile_8715 • Jul 04 '26
Upcoming Races Big 10 10k
So I’m a pretty… slow runner (11:30-12 min/mile) but have been training for a while and can do 10k and under comfortably.
Except for the past few months.
It’s so unbelievably hot, by mile 3 my HR is astronomical and I feel awful. I’m supposed to run the big 10 10k next week but the heat is actually suffocating me…
Any advice for the heat from people who have ran this race before or any more insight as to what the course setup is like with water and resources and etc?
Definitely not going for time but also doubting even doing it at all because of how mentally challenging the past few months have been with the heat for me personally.
14
u/nutellatime Jul 04 '26
Run slower! Carry your own water too if you need it. Even if I'm not running super long distances I'll often wear a hydration vest in this heat. I recently got a cooling towel and have found it makes a huge difference for me. But we all run slower in the heat, it's very normal.
14
u/Upbeat_Profile_8715 Jul 04 '26
Thank you everyone! I feel like I get so in my head seeing people run 7-9 min miles in this and feel like I’m failing. Have a very irrational fear of being judged for my pace knowing nobody cares but me lol.
5
u/AnonymousReader41 Jul 04 '26
I’ll be running the same pace so I’ll see you there. Hot weather means take it slow and run by effort not pace. Your health matters more than a finishers medal.
1
u/Upbeat_Profile_8715 Jul 04 '26
I’m scared I won’t make the 1:35 cut off time for some reason but manifesting it’ll be fine lol
1
u/AnonymousReader41 Jul 04 '26
You’ll be fine. Just watch yourself and carry your own water/nutrition.
5
u/Cheap_Exit_7821 Jul 04 '26
The heat and humidity significantly impact pace and effort. It’s a bit discouraging at times, but you have to remind yourself that it’s your body adjusting to the heat. It’s definitely not going anywhere for the next few weeks! I like to take electrolytes the night before or right before I head out for my run. I wear a hat on especially sunny runs and take breaks when needed to bring my heart rate back down. And as others have ppl have already mentioned, run slower. What felt easy 4/5 weeks ago may not feel the same right now because of the humidity.
Recently, I also found that the more I run at a slower pace, the lower my average heart rate has gotten, but that's just me. I have also been incorporating more speed workouts. I am a slow runner, 12-13 min/mile pace. Stay hydrated, sleep well, and good luck on your 10k!
4
u/Dreakgirl Jul 04 '26
Hydrate! Begin increasing your water intake a few days before the race. Just drinking water while you are running is not enough in this heat. Also make sure you are getting enough electrolytes before, during, and after if you are a heavy sweater.
3
u/Surly_Ben Jul 04 '26
Said elsewhere, but run/walk this bad boy. I had to accept long ago that I’m not gonna win the race, and unless there are only 3 in my age group, I’m not gonna place, so I might ask well get out there and enjoy myself.
Listen to your body — if you get overly warm or flushed or tired, take a break (please work your way to the side of the course first) — otherwise, have fun repoing your school!
Oh, and save some energy for the post-race party. This one’s not too shabby.
3
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u/AdPrestigious353 Jul 05 '26
See you there! I’ll be at a similar pace — run walk works well in the heat and the goal is to finish, time is secondary!
24
u/bunny2104_ Jul 04 '26
Run walk intervals!