Notes
Did a 'bonk run' to kick off my stamina training phase. The idea is to run a very short, LT-paced run in high heat to force yourself to 'bonk' as quickly as possible without actually sprinting. After bonking, you try to keep pace for a couple minutes, slowing to a more moderate pace as soon as your form starts to beak down or you start to see stars. Since the run is very short, you recover very quickly, without messing up the next workout.
With the 90F heat (heat index ~94F) and clear skies this seemed like a good day to try it.
1 mile warmup @7:52
1.54 miles hard @6:40 pace
0.5 miles cooldown @7:15 pace
I made it about 1.3 miles before starting to feel the burn. I was then able to hold it for about a quarter mile before starting to lose form. I'll do another bonk run next week and again a week later on vacation in OBX, where I suspect that I won't have any trouble finding days with 100F heat index.