I have never actually tried heat training before - when I taught preschool I had summers off, so I just got up earlier and earlier to run in the cooler morning temperatures. At my new job - *gasp* - I discovered that normal people don't get three months of vacation time a year and have to run when the work schedule permits. Who knew?
I dipped my toe in the (hot) water on Tuesday's brick workout - 14 mile bike, 2 mile run - by starting my workout a little after 8:30, which is a good two hours later than I prefer. Temps were in the low to mid 70s with 15 - 20 mph winds blowing, so my bike speed suffered mightily (16.8 mph - ouch!), but the run went reasonably well (8:16 pace). I felt like it was a pretty good start to my heat acclimation.
Today's run was more of a suffer-fest. I didn't get on the road until almost 10 am and we were already hitting temps in the low 80s - ugh! On the plan today was a 5 mile tempo run: one mile warm-up (as if!), three miles at 8:16 pace, then one mile cool-down. I kept it nice and easy for the warm-up (8:40), but pushed it a little too hard on the tempo part (7:59). By the time I got to the cool-down, I was tapped out and took a LOT of walking breaks (11:15, 8:48 average pace overall).
Reading about heat training and expecting performance degradation is one thing, but experiencing it first-hand isn't what I'd call "fun." I know it's good for me, though, and gives me another Ace in my running deck to pull out on rough days.
What's your best heat training tip?