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Start Slower And Adjust Your Goals
For hot races, it’s important to readjust your race plans by starting slower than what you had planned and setting your original time goals aside. You’re bound to run slower in hot conditions, but that doesn’t mean you can’t run hard and turn in a competitive effort. I typically tell runners to add 20 seconds to the per-mile pace they were planning to run as a safe estimate that will give them the best chance of finishing, as well as competing well in the second half of the race. The runners who insist on going out fast on their target pace are the runners who wind up stalling out.