First race in the heat is usually the hardest each summer SB.One trick is to do a few mid day training runs to get used to it. I often take my top off as well in races, makes quite a bit of difference. Remember to put it back on before the finish though...
16 planned for the morning would bring up 40 for the week + 2 skipping efforts. Junior's run of good form has ended with a foot injury- hopefully off the bench to join me for a few gentle ones tomorrow.
I'm not sure what good the poles do fishy but I often use them for recovery or warm up. I live at the coast and only ever use them on sand. This morning I skipped 2.5 miles with the poles an hour before the parkrun, just as a warm up.
2nd at the parkrun in 17:50, right up there with my best times in spite of the heat.