It looks like this weekend's races are going to be unseasonably hot. Few of us have been training in the heat, so we're not acclimatized. Having witnessed one major heatwave marathon (Chicago 2007) from the sidelines, here are a few tips I'd pass along:
1. Adjust your goals
Heat causes performance degradation. Your body is trying to cool you, so it has less to give to powering your legs. If you run a marathon in 29c heat without adjusting your goal time and pace, you'll likely bonk, cramp up or otherwise hit the wall.
2. Bring your own hydration
At Chicago in 07 I was shocked by the number of runners who didn't bring their own water or sports drinks. They knew what the temperatures were going to be, but they counted on the race organizers to look after them. Water stations can and do run out of water, so make sure you're carrying your own.
3. Know when you're done
Monitor your heart rate and perceived exertion and walk when you need to. Minutes lost on the course are better than time spent in the medical tent or the back of an ambulance. If you are prone to heat exhaustion or dehydration, know the warning signs. Run with a friend you trust to help you monitor your condition. If somebody tells you your day is done, its not worth pushing it to the end. The timing chips are one time use this year, so nobody is going to chase you if you walk off the course.
I'm sure there are many other tips and tricks for keeping cool, hydrated and happy during a hot race. Please post your own.
