4.7 out of the 5 trail miles we did this morning were in the dark. We used my phone for a flashlight. Neither of us fell. Winning at life.
As you can tell in the above picture I get ridiculously hot when I run. I am in a tank and shorts when my friends are in long sleeves/jackets. When the temps really drop and there is snow then I definitely wear more but my body really does preform at it’s best when it is in the 40s.
I have never raced in really hot temperatures before and most of the races I do start out pretty cold and get a tiny bit warm by the end but that is it. I am extremely nervous about how my body will handle the heat while running a marathon (the latest forecast says it is going to be in the 90s in St. George that day which means the last hour or so of the race is going to be really toasty).
So far, I am going to…
-Make sure I hydrate like crazy from the very beginning of the race even if I don’t feel thirsty. Maybe even walk through the water stations (they have 17 on this course) to make sure that I am able to drink the whole cup rather than my normal ‘get the water/gatorade all over my face and a few drops in my mouth because I am trying to run and drink at the same time’ thing while I race.
-Really focus on hydration and getting in enough electrolytes and water the 3 days leading up to the race. Also, extra sodium the day before the race.
-Use salt tablets (never used these before) before the race and maybe one half-way through.
-Wear extremely light clothing and light colors.
-Start slower than normal and adjust my pace because the heat sure sucks it out of us especially when trying to run 26.2 miles.
-I wish that I would have done this one throughout training… I guess I still have 1.5 weeks to try it out:)
ANY OTHERS TO ADD TO MY LIST!?!?!
After our run, I went to the gym to do some weights. I saw my amazing friend there that has been training for the Lake Tahoe Ironman for months and then it was cancelled (race morning) because of the smoke. I can’t even imagine. Having a marathon canceled after training for it would be so so hard… let alone an Ironman!
Got back and picked up the Brookers when she woke up. Just trying on my mom’s shoes for the 4 millionth time… they still don’t fit.
I got about 14 minutes of sleep last night and caffeine was necessary. I just could not fall asleep, thank goodness for Netflix.
And I had a mountain for lunch. Eggs, sweet potato, zucchini, broccoli, peppers, chicken and a pita to eat it all with.
We are ONE day closer to Disneyland!
Ever raced in any extreme weather conditions? What did you do to make it through the race alive and in one piece?
What did you have for lunch today?
Do you sweat a lot when you work out or do you glisten?
What is something you are really looking forward to?
Kris @ Canadian Girl Runs.
I have raced in -30 degrees Celsius and it was actually great. I definitely perform better in the cold! I had a spinach and quinoa salad for lunch!! With some carrot sticks and homemade hummus of course :) I am looking forward to taking a week off of running after a half marathon on Sunday!
I would definitely recommend hydrating the entire week before the race, I think it helps a lot. I took a salt tablet during a race once and it seemed to be beneficial. I didn’t have any stomach issues after the race like I often do. My husband and I are currently road tripping across the country and we just stopped in Houston at Trader Joe’s for some good road trip snacks. I’m looking forward to being back home in California tomorrow night after seven months away!
Your tips sound great! I raced a half marathon a few years ago in pretty high heat AND humidity (85 degrees, 90% humidity at 7:30am!) and my focus was on hydration leading up to the race, and I’m not sure what happened but it kind of backfired? I’m pretty sure I was OVERhydrated and I felt so bloated and gross during the whole race, which wasn’t helped by the heat and humidity…it definitely wasn’t my best race ever. It’s hard to find that perfect balance!
I live in So Cal so most of my long runs have been in the heat, it sucks for sure but just keep hydrating. My worst race as far as conditions was a 10 miler in 50 degrees with a 30 mph wind with a lot of hills, it was brutal!!
Had a turkey sand with kale, spinach, tomatoes and guac on whole grain bread with low fat cottage cheese, very yummy!
I sweat like a pig lol!
Looking forward to my first marathon on nov 2!
I’ve raced in the heat before it is definitely difficult—what has helped me a lot is using my Camelback. Have you thought of getting one of those or a hydration vest? It’s so much easier to use that then picking up a cup. Although-it’s not really ideal for you to just throw one on without having done a long run in it. Maybe for next time!!
Leah (goodnight cheese)
Looking forward to the Jewish New Year, starting tomorrow night. Two-day work weeks are awesome.
Pre-race and during race hydration for sure. And running as close to naked as possible. Dumping water over yourself…just make sure it’s WATER!
I’m looking forward to going to Boston for the Head of the Charles next month. It’s a huge rowing regatta. Some old, old friends invited me to participate with them. I terrified in some ways but super super excited for the most part.
I had a chicken fillet,strawberries for lunch with a green juice. I sweat soooo much when I run. I’m really looking forward to going to Prague for a few days next month. Your blog is fab, I ran 5km in 23.30 today it doesn’t sound fast but for me it is I normally run it in 26 mins.
Fun Fit Girl
I’m with you on getting super hot while running – my friends call me the “naked runner”. Last fall I wore a tank top and shorts for a race that’s starting temperature was 39 degrees because I knew I would get warm so quickly…I must have looked ridiculous next to everyone all bundled up.
Over the summer I did a half marathon that started at 75 degrees and worked up to 90 by the finish…I died. It was horrible haha.
Sarah @ KS Runner
I ran Boston in 2012 when it was really hot. The people on the course were great, using garden hoses to cool us down, handing out popsicles, etc. If you can, putting a cold sponge on the back of your neck (where bra straps meet) helps stay cool, if you wear a hat, putting ice between your head and the hat (melts slowly) helps too. Slow the pace a little, and be careful of over-hydrating too. That’s what concerned me more than getting to hot or getting dehydrated.
No glistening for me. I just sweat. One of my training partners is that person who rolls out of bed with perfect hair, and she hardly sweats, so I looked like I jumped in a pool when we finish and she just shakes out her hair and could go straight to work. So annoying. :)
I’m looking forward to NYC marathon! 39 more days!
This will be my 15th STG…included 2 brutally hot and record breaking experiences a few years ago. I am a BIG believer in salt tablets. Its made a huge difference in my heat training. Metasalts or Saltstick. Also, once it starts getting warm, I always grab an extra water cup and either dump it over my head or down my back. It helps as well. But remember, the race starts early and up in the mtns…so its really not that hot until that last hour or so that it can get hot. Temps are generally mid 70s at the finish. As long as you’ve been good at your preventative heat care, you should be fine. Good luck…hope to see you there!
I have run two hot marathons at Walt Disney World. They gave us a cold wet sponge at about mile 15 and I was so excited! Most of the other runners threw theirs away immediately, but keeping mine was a great decision. I stuffed it into my sports bra and wet it at the water stops…..I did not throw it away until about mile 25 or so! good luck
Drink plenty of water 3 days before the race :) Good luck! xoxo, ganeeban
I run in the desert so I’m used to very hot temperatures. I definitely recommend a light colored hat/visor and if you’re carrying water or Gatorade or Nuun or whatever, freeze some of it in your water bottle the night before and fill with liquid right before you run. The icy cold definitely helps.
I have such a hard time working out in heat. We were in FL a few years back and I did a 2.5 mile treadmill run (that was all I could handle) and thought I was going to die. I have never sweat so much in my entire life. I actually hardly ever REALLY sweat because I always workout early morning so even in the summer it’s quite cool (Colorado really cools down overnight).
I think you will be fine. Keep your focus and you will do great.
My only advice is to try not to over hydrate. I had a horrible half where I sloshed the last 6 miles. Ha! Wear light colored everything. Good luck and have fun! That’s the most important part, right?
I like NUUN tablets to make my own sugar-free electrolyte drink
I had a giant salad with strawberries for lunch and I have tortilla soup cs immersing on the stove for dinner!
I’ve never raced in extremely cold weather, but I’ve run plenty of hot races. It definitely slows my pace. You’ve got a good list of advice:)
And, unfortunately I swear buckets. Supposedly it means that my body is edficient at cooling itself, but I think it’s just gross:(
That happened for my first marathon! I trained and it was cancelled a couple days before because of snow/ice storms in Texas- I was so mad that I trained for so long and then didn’t get to run my first marathon!
I’ve been using these salt/electrolyte pills [http://www.roadrunnersports.com/rrs/products/GUU129/gu-roctane-electrolyte-capsules-125-count/] during my current marathon training cycle (Chicago!!) and they work AWESOME. It’s been very hot/humid in MN for many of my long runs, and I swear by taking one pill every hour I’m running…plus I naturally sweat like it’s my job. I feel great post-run and have been recovering like a champ!
Linda @ the Fitty
I got one but it’s probably not an option:
Don’t sign up for hot marathons.
Sorry, but I despise the heat like crazy and I don’t know how or why you’re doing it!
Gotta love this one! I TOTALLY agree, Linda!
I have run in 20 degrees with wind chills below zero as well as 90 degree heat. The heat is definitely harder. I would recommend hydrating very well leading up to the race and the morning of drinking something icy (to lower your core body temperature). This works very well for me. Also, don’t be afraid to pour cold water on the top of your head during the race. This cools you down more than you can imagine and lasts for a while. I wouldn’t recommend drinking too much while you are racing. I made that mistake and it actually backfires. Definitely drink more than normal while racing but I wouldn’t go overboard… Good luck!
Heated yoga really helped me last summer.
Hi Janae – please be careful about over-hydrating. My close friend was in a coma for 3 days after getting hyponatremia during the hot boston marathon of 2004. That same year/race a woman died. Obviously drink enough but don’t drink excessively. Okay, that’s my PSA of they day :)
You will do great. Besides my theory is that the weather is not known until the ACTUAL day. How many times has the forecast been wrong?? So don’t start fretting until the night before :)
Fiona @ Get Fit Fiona
I sweat like crazy when I workout. When I do yoga sweat sometimes drips off my nose if I do a few forward folds in a row.
My first marathon after a 15 year hiatus was on hot sunny country roads, no shade, and finished temps of 90! I wore a visor in heat to let my head breathe and stay cool but my friend wore his hat and dunked the whole thing in ice at every station which worked for him. I also made ice pops out of Gatorade to slowly suck on before the race (supposed to lower core temp). Douse head in water but be careful to only get head and not let it drip down legs or you may get blisters from wet socks! Keep slightly slower pace -your body should acclimate – and be careful of taking new race food on the course as it may upset your stomach more than normal bc of the heat (I really regretted some neon ice pops that looked delicious but left such a sour feeling)!
I would caution against doing anything too new during your race – salt tabs – if you’ve never used them before.
And it seems super simple, but there’s usually a shady side of the street and a sunny side. Always look for the shade, it’ll make a huge difference. When you’re tired, you sometimes forget the simple things. Good luck! You’ll be fine! You’ve put in the hours and the distance, so just ENJOY!
PS. JUST SLOW DOWN IF YOU HAVE TO – you’ve already BQd!
I can’t even imagine! Those poor Tahoe peeps and the legistics of getting there maybe even paying a babysitter and $$ down the drain. And then being ironman ready!
I should have eaten that for lunch yum! Mine was pb n j with my girl and an avocado and spicy salsa and chips so random.
Hoping the forecast surprises you and is cooler!
I’m like you and prefer cold to heat in terms of running weather. I also sweat like crazy….it’s lovely. Lol
My first marathon was LA this past year. Even though it was early March, it was a heat wave that weekend. Temps climbed to about 85. I definitely dialed down my speed. I also took water or Gatorade at every stop, and dumped a few cups of water on my head in the later miles. There were also spectators out there with spray bottles to spray you if you felt like it….that was nice! The city even opened up a couple of fire hydrants in the second half of the course so you could run thru them and get sprayed off. If felt good!! I would just say listen to your body. If you’re not used to the heat it can really do a number on you.
A couple of people in my running club were out there to do the Lake Tahoe ironman….I feel so sad for all those people. But they also said they rode out to get their bikes back and that the air was absolutely terrible, so what else could they do? Ugh sucks all around.
Forgot to say I run many times in 80 degrees weather and what always helps me is pouring water over my head. It helps. Maybe at water stops grab one for your head?
Christa @ Living Unbalanced
It’s always super hot here in South Florida, so I usually run with a water bottle…and not just for drinking…dumping it on my head also seems to help a lot too!
Rachel @ Blonde with a Chanse
I too normally run best in the cold, and I have never ran further than 5 miles in the heat of the day. Good luck!! I had a salad for lunch today, but it doesn’t look nearly as yummy as your lunch!
Sally @ sweat out the small stuff
I sweat more than any other person in the world!
I’m looking forward to my birthday weekend in 4 weeks! I’m going to cape cod.
I think you covered the bases on the heat stuff. Also wear a visor or something to keep sun off your cheeks.
I have done races in snow, sleet and 90 degree temps too. Accept that your pace will be different than when you run in normal conditions. But try and keep it consistent. Walking through water stops is a great idea. I did that at my most recent marathon and pr’d by 10 minutes. And I never got stomach cramping.
Nessa @ Ness Runs
Luckily in London we don’t really get crazy weather conditions – we just get a lot of rain but I personally love running in the rain (as long as it’s not like a monsoon!)
I sweat so much when I run, it’s crazy – I’m nearly always covered with salt after my long runs. I should probably check out salt tablets too!
You REALLY need to get the LL Bean dog-walking flashlight. It’s SO light and comfy. I have no dog, but one of my students gave it to me a few years back and it’s AWESOME for running in the dark. Literally, the one running gadget I could NOT live without. So safe. Has several cool features. PLEASE check it out.
As far as heat… it’s a VERY dangerous thing. PROMISE me that you will have someone checking on you and remember that above all, you are a MOM and need to stay safe and healthy for Brooke. Probably the worst thing for runners.
I run on a trail and I always turn the heat up on my drive there even though I step out of the car and it’s 62. It makes me feel ready to go. I slow my pace a bit for really warm runs. I’m a cold person though and I’ve been known to wait for the temperature to hit 70 before I head out.
I had leftover pizza and 24 oz of water for lunch.
I don’t sweat a lot, but I don’t look like I glisten. Although my sweat output has been rising lately.
I’m less then 2 months from my next trip to Disney World and the Wine & Dine 1/2.
LeAnne @ This is my faster!
In the summer in Florida the temps can reach over 100 degrees! Staying hydrated is key and so is becoming best friends with your sunscreen :) Pace yourself and listen to your body. When I did my half in Chicago it wasn’t ridiculously hot but people still passed out (one lady left in an ambulance). Be safe. It’s better to finish (albeit slower than you want) than to not finish.
I sweat during workouts. ALOT. I single-handedly provide enough water for a small village (that’s kind of gross but completely accurate).
I’m looking forward to this week being over (work has been hectic) and looking forward to trying out my new running shoes :)
I got heat stoke during a triathlon after taking an allergy pill with a decongestant. Apparently that stuff hinders the body’s ability to tell it’s overheating- so for all the runners out there don’t take any medication the day of a hard effort, including ibuprofen which is especially hard on the kidneys when it’s hot. Sorry for the psa, and good luck at the marathon!
Amy @ Life to the Full
Boston in 2012 was super hot and I had trained in cool weather and snow for that race. I was so thankful for the sprinklers and people hosing runners down along the course. And for extra Vaseline at aid stations because the water washed mine off.
Putting ice under my hat was one of my favorites! They were handing ice out, too, and it made the “cool” last a little longer.
I’m looking forward to the half marathon on Saturday and a 5k fun run before church on Sunday!
I have never worked-out with anyone.. so I am not sure if I sweat or glisten, but I think I sweat.
I am so excited to hear and see the memories you make on your Disney trip.
I had Chex cereal.. vanilla and honey-nut.. for lunch. I usually just take a bag of Chex to work (at the high school).
I am looking forward to my brother’s wedding this weekend… yay: parties and love and cake and cake and siblings.
Abbey @ thesonomalife
I used to live/run in Houston and heat + humidity is ROUGH… but doable! Yes yes yes to hydration and proper fueling.
Clif makes Margarita flavor Shot Bloks that have 3x extra sodium so really good for hot runs. Just make sure to give it a test run or two to make sure they agree with you.
I started using Hammer Endurolytes pills during long/warmer runs and have noticed a HUGE difference in how I feel…I would definitely try these out if you get a chance!
Also – my boyfriend was racing the Lake Tahoe Ironman so I was up there this past weekend…it was so brutal when they made the announcement canceling the race right before the start
Holley @ lungesandlashes.com
I need these hot running weather tips too! I am afraid of the heat here in Hawaii, only run in the early morning, zero dark thrity…
Janae!?!?!? HEADLAMP!!! Admittedly, not the coolest looking piece of running gear, but it trumps fashion in its awesomeness to save your life while running in the dark. When I was in grad school, i had to get my training runs in at 4 AM. When I traded in my hand-held flashlight (that I couldn’t seem to stop from bobbing all over the place), it was like finding the light (pun intended).
So, my most extreme race was a relay marathon in the pouring rain. Soaking, non-stop downpour. Wouldn’t have been so bad, except we were one person short of a four member team, so I was tasked with running leg 1 (8 miles) AND leg 4 (another 8). Yep..that meant waiting for team members 2 & 3 to finish before heading BACK INTO THE FREEZING RAIN!!! Ugh. And I do NOT get hot while running. My incentive…the hot hot shower and large, even hotter coffee I’d enjoy after the race.
Good luck…I think the most important thing is to adjust your goal if it really is that hot and listen to your body.
For lunch today I had leftover Quinoa Stuffed Peppers. They came out SO good- I’ve got to post that recipe!
I glisten. I’ve secretly always admired the women who really sweat. I feel like people think I didn’t work hard at the gym when I really did.
I am really looking forward to my birthday photo shoot! It’s just under 2 weeks away. I’m not quite where I’d hoped to be physique-wise but I know I’m going to have a blast and have some pictures I’ll be really proud of.
Ugh. There is nothing worse than a hot race. That being said I would try to put any freaking out out of your mind. Before most of my races, there usually is some big weather scare that doesn’t come to fruition, but that I spend weeks obsessing over/freaking out about/analyzing. Most of the time, race day ends up being just fine. There is only so much you can control, so the things out of your control entirely, I try not to focus on! You’ve trained sooo hard for this, Janae- know, that no matter the weather, you’ve got this. ;-) Also, I would start taking Metasalt (salt tabs) a day or two prior and leading up to it. That and waterboarding yourself with electrolytes leading up to the race. You’re going to have a GREAT race! So excited for you.
I started running in Utah and then I moved to Houston. Holy hot! Things I’ve learned. .. water belts… as annoying as they seem- it’s a need. If you’re racing, consider carrying a handheld water bottle- you never know when you’ll need water and there isn’t a water station for a ways. I used salt tablets (that a fellow runner offered me) for the first time last weekend and it helped with some cramping that almost caused me to call the run. I will be investing in these!! If there are people along the course cheering you on, have them give you a frozen washcloth! It’s so amazing when you’re being run down by the heat! But seriously, you’re a pro :-) you got this!
Since i live in SoCal in the valley it can get crazy hot. it was 113 last week. i dont run when its that hot but will run in the 90s. i just make sure the sun isnt directly overhead and drink a lot while running. if its humid i sweat. I did run a 10k in the pouring rain once and all i kept thinking was dont slip dont slip!
for lunch i had a salad and roasted butternut squash (with a little brown sugar on it!)
Anne @ CandyCrazedrun.com
I grew up in Florida, and now live in North Carolina where it is HOT and HUMIDDDDDD.
Like you however, I far prefer 40 degree weather, that is my sweet spot.
I hate to say it, but the most effective tip I have learned is to accept that my body does not perform very well in heat.
I also rarely fuel on the run, but when it is humid out and I am on a long run, or when I raced in the desert this Spring, I HAD to drink at least ever 3 miles whether I wanted to or not!
For lunch I had a big bowl of loaded blueberry oatmeal with an egg mixed in (first time) – it was really fluffy!
I am excited for my first duathlon. I know it may sound wimpy to the tri girls, but I’m really looking forward to (and a bit scared) of trying something other than running!
I just raced a 1/2 marathon a few weeks ago that was BRUTAL!!! I don’t mind heat usually and do some of my training at lunch time so that is like the heat of the day…but this race was bad! It was 84 degrees at the start and 100% humidity. There was also NO wind. It was in Lancaster PA and part of it had corn fields on both sides, and while that was pretty…it just made it hotter!
I was swimming in sweat…it was sloshing in my shoes…it was bad. Needless to say, I started out too fast and died big time…I even got dizzy towards the end. It was 10 min slower than I wanted and 15 minutes off of my PR and that is only for a 1/2!
I had a turkey sandwich with a side salad and blueberries for lunch today.
I ran my first half in Florida so the weather was much hotter than I am used to in WA. I just made sure to stay hydrated and ran at a comfortable pace. It sounds like your race might be a little hotter than mine was though, so I hope it all goes well for you! Good luck!
Kristen @ Glitter and Dust
I did a half marathon during the summer of 2013 in 95-100 degree temperatures, which was brutal. My advice would be to pour water and ice (if they have it) over your head and in your sports bra. It will keep you cooler and is always something to look forward to at each aid station. I would also use spray sunscreen instead of lotion. The lotion may actually trap heat and make you even hotter.
I don’t sweat very much when I workout, unless it’s really humid or hot. Right now I am looking forward to the Portland Marathon!!
Megan @ Skinny Fitalicious
I live in AZ and I’m gonna tell you all the water on the world will not make a difference. You need to get acclimated to the heat of possible. Try the sauna. I’m not sure you have many options a week out. Make sure you get enough salt especially of you tend to be hot and sweaty.
I raced in hail driven by an ocean “breeze” at 2am, there was also some rain that night and it was a tad chilly. Also a 10k hit temps of 32C (it was 9:30am) plus humudity. Fun times.
Lunch was stir fry today.
I sweat buckets when I run.
Looking forward to fall colors here. Leaves are just starting to change and I live on the Cabot Trail. Beautiful.
I ran a similar marathon heat wise in the spring and poured a cup of water over my head at each water station. There were also people along the course handing out sponges soaked in ice water. Bless them!! Maybe have your family set up to do the same? It made a HUGE difference!!
Running with weather in the 40s sounds divine. I have been running in the 90s here in Alabama for the last 3 months! I can’t wait for fall weather.
Jen Y @ brokentequila
I’m sure you know this, but if you have not used salt tabs before then be very careful with them race day. I made the mistake of using them for the first time during a race and had horrible issues with migraines and tummy. It really impacts all the levels (electrolytes/potassium/fluids in general) in your body and gets toxic fast if you are not careful.
Natalie @ Never Serious Blog
I had a marathon that got canceled the day before due to a crazy ice storm that came through Texas last December. It was honestly SO heartbreaking (especially since it was my first). It’s just hard to stretch your training out and stay strong mentally when you’ve had an end point in your mind for so long. But I’m already signed up for the race again this year (with a big discount) and I’m hoping for a BIG PR! :)
This TX girl can tell you that racing in the heat is HARD. But you’ll do great! Hopefully you’ll get lucky with some cool morning weather that makes you feel super strong!
Be aware of hyponatremia, my marathon coach stressed this leading up to this year’s Boston Marathon, he coached the woman who died during the 2002 Boston Marathon. He told us to dump more water on us than we drank. Pouring water on yourself acts as a cooling mechanism.
The baa website has some great info on race day hydration/hyponatremia
Of course, don’t let this scare you! Just take the race slower and be aware of how your body feels, and most importantly have fun!
Lindsey @ Run Freckles Run
My neck of the woods will see 90s and up during July/August. I try to run in as LITTLE AS POSSIBLE. This means mesh shorts and a sports bra. You cannot ask me to wear any more. I chill my drink (Gatorade) beforehand as well. I take a sip every mile or so. I try hard not to chug or my tummy will hurt. Also, you should probably bring a rag to wipe up the sweat. You will get it in your eyes and that is torture!!! Maybe some body glide to prevent chaffing.
TAKE YOUR TIME! Listen to your body. And maybe wear a heart monitor if you have one. I don’t like seeing my heart rate go above 180 or I am pushing too hard.
Good luck and be strong! Running in high temps may not be fun but as long as you keep to an easy pace, you’ll do fine!!
Amanda @ Slimplify Life
My best tip for heat running is to not wear a shirt that is too tight. It is harder to breath in the heat as is and if I wear a running shirt that is snug to my body, I find it just makes it worse (or may be psychological).
You got this in the baaag girl! And hey, if ya have to stop because it is so DARN hot, then stop….it’s a marathon and we do them for fun =). Like you always say, Brookers will still love ya ;)
Fiauna @ Read.Run.Radiate
In the documentary Running on the Sun: The Badwater 135 they talk a little about how to train for running in the heat. One guy jogged in place in a sauna. Another set his treadmill up next to the dryer, layered himself in sweats and then aimed the dryer hose at himself (with the dryer running, obvi) while he ran.
Lunch today was butternut squash soup. Yum.
I run in Florida and it is almost always hot, typically the mid 80’s to 90’s. All the water in the world doesn’t help when it’s that hot. You definitely need to drink water to stay hydrated but when it’s hot, you are going to BE hot and you’ll sweat bullets just be careful not to overhydrate.
These are the rules I live by:
Water only, I never do gatorade (gatorade throws off my salt balance, I learned this the hard way.)
Wear a visor, it keeps the direct sun off of your face which cools you down.
Wet your hair with room temperature water before the race and then pull it back in a ponytail. (The ponytail will also help to keep it wet.)
Take 2 cups of water at every water station, drink one, pour the other over your head.
Don’t go out too fast and don’t be afraid to slow down.
Most importantly, have trust in your training, enjoy the race and above all, HAVE FUN!
Becky @ Ok, so here's the plan
I had chicken nuggets and fries with the kiddos at work today – super healthy.
I sweat a TON. There’s no glistening around here.
I am really looking forward to next Wednesday – Tuesday is my last day at work (a job I am not a huge fan of), and Wednesday is also my birthday! :)
Brenda @ Don't Lose the Trail
Some of my friends are driving across the country to move here, and today they drove through huge areas affected by the smoke from the fires that caused the Ironman to be canceled – their pictures were crazy!
As for what I am looking forward to – them arriving in just a few minutes!
Ran my first full marathon this past April. We trained in sub zero temperatures all winter long, so of course, the day of the marathon started out at 60 and climbed quickly to the mid 80s.
I followed similar advice the weeks before the event – layered on extra clothes to simulate hotter conditions. I also used electrolyte capsules during the race – I used S!Caps – I planned on taking 2 over the course of the race, but ended up taking 4. I think they definitely helped. becauseI sweat a ton and tend to cramp in my calves.
I also wore a white running hat to keep my head cool, and took each opportunity to dunk water on my head during the run. If a spectator had a garden hose out, I went straight through it.
I haven’t really run in extreme temps (when I lived in Wisconsin, I hit the tread mill in the winter) but I need to learn to run in heat and humidity so I can deal with it where I currently live.
My first 1/2 marathon was cancelled when I was on mile 11! I was so upset. I trained for 5 months (I had zero running experience) and hydrated like a champ for a week and all along the course and was feeling absolutely amazing but it was unusually hot and people were passing out so they stopped the race. I was pretty much heartbroken after travelling three hours one way and all that work and training. It still haunts me because I no longer have time to train and race like that.
Advice from a born and raised Arizonan (who still lives here) is to poor water over your body’s main cooling spots- head/neck, inner wrists, and inner elbows! Also, I don’t know what your pre-race meal is like, but I’ve found eating a frozen banana helps to cool me down before I even head out the door too. Just listen to your body’s cues and you’ll be fine:)
I ran the California international marathon in 2012 when it was raining sideways. My veteran marathon friends said to step in the first puddle I see because there was no way to avoid having soggy shoes… better to get it over with from the start!
i have done plenty of training runs in really hot conditions- it is NOT fun. i get very tired, slow, and cranky. i would suggest having your mom/ friends/ course support with frozen paper towels along the course (maybe in ziploc baggies?). that way you can grab one, hold it on your wrist, chest, forehead, armpits, groin, etc and try to keep cool. It will also give you something cool to focus on rather than thinking “i’m so hot!!”
i also feel like i would mentally prepare myself for being slow this race. unfortunately, that’s the way it will be. consider this good training for boston :)
i also have a great brooks visor in light green in super lightweight material. for me, a visor instead of a hat is a MUST in hot conditions. the top of my head gets so so hot!
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Jen in TX
As someone who lives and races in Texas, the painful fact is that you just need to run slower. I think Runner’s World once had a graphic on how much you should slow your pace based on the temperature. Praying your temperatures are cooler than expected!
Daisy- Fit Wanderlust Runner
Running in the heat sucks. I live in Fresno and it ridiculously hot during the summer. I like to place ice cubes inside my sports bra to keep me cool. I also drink a ton of water during my run. I usually will drink coconut water the night before my long runs and that seems to help. I sweat so much during my runs. I definitely don’t glisten. Really looking forward to my husband coming back into town. Cheesy I know but I am excited to see him.
I’ve raced several marathons in extremely high temps, including the infamous Boston 2012. I recommend you try salt tabs BEFORE the race, as for some people they can cause extreme cramping and stomach irritation. As for surviving the race, don’t overhydrate in an attempt to stay cool, and be mindful of calorie intake: you may feel even less like eating in the heat!
Um, I just have one thing for your to-don’t list….
If you have never used salt tablets, don’t start on race day. Nothing new on race day.
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Try running in the hottest part of the day even though it’s only 70-80 maybe it will help.
I’ve raced in really hot and really cold. When it’s hot I not only hydrate well but I watch my heart rate really closely. If it seems to go high and won’t recover (after a hill) then slow down. No race is worth your health. Drink the gatorade and splash the water on your head. (at least that’s what my sister said)
In the cold…well, that’s easy.
I ran a 10 mile race in a snowstorm/blizzard once. I opened the car door, and almost got knocked over. Not the smartest thing I did…warm clothing helped. Since the race wasn’t cancelled, I figured I could run. At the time, I was used to training in snow, so it wasn’t a huge deal except the roads were a little slick..
Lunch – spicy tofu and vietnamese sub.
I would like to think I glisten rather than sweat.
Hmm…looking forward to our gang’s next trail running adventure and also for weekends away :)
I sweat like crazy!
Good luck finding a hydration plan. At least Utah isn’t humid AND hot. You could drink gatorade rather than water at the aid stations.
You have great pieces of advice for running in the heat. Acclimating your body to the heat now will greatly help! If you can do treadmill runs with the air temp warmer your body will begin to adjust. Remind yourself in the race that your health is way more important than your finishing time. If you start to feel funny, slow down and get some water on and in you.
How much do you normally drink on a long run? Think about that as your BASE line and honestly, go with HOW you are feeling. Your Mum wants you to enjoy this ‘run’ :) and if you push yourself, beyond what you are capable of, your body will start talking LOUDLY.
I did intervals in the pool today, with my bud. I was so nervous but I just paced myself and it was BRILLIANT FUN. I could actually breath. It’s all about the pace ….
Ps. I’m a day late as of living somewhere else! :)
Livi @ Eat, Pray, Work It Out
Your salad looks amazing! A mountain for lunch always sounds good to me :)
ugh I am a sweaty pool when I work out…it is gross. Even last weekend when it was in the upper 50s I was crusty with salt when I was done
I second the earlier comment on getting a headlamp. Get a lightweight one from Petzl, they have pink ones, too. ;-)
Be careful with your hydration plan. Both drinking too much or too little is risky. And don’t ‘fight’ the heat, if you know what I mean. Don’t fret about it, don ‘t let it distract you. Accept it, take precautions and enjoy your race.
I am like you and am a sweaty beast when I run. I wear a tank until it’s in the 40’s and shorts until it’s 30. I despise being hot!!!
I am looking forward to half marathon #7 this Saturday, (my first was a only a year ago!!) and then a 4 mile trail race on Sunday. I am so happy I discovered this running thing! You don’t realize how much it will change you. And I get to read amazing, inspiring blogs like yours!! :)
I moved to an extremely hot summer climate about a year ago and the first summer was really rough with long runs. Most of the time I actually barely completed them because I physically couldn’t. Towards the end of the summer, I had started to come around.
My biggest tips are:
1) Wear a hat. Seriously. Yes, it does hold in heat I suppose. BUT, it also protects you from the sun. I’ve run in same conditions with and without a hat and going without was torturously hotter.
2) I’d wear as little as possible…short shorts and sports bra? Or really light tank.
3) Water. Pour it over you if you must.
Hi Janae. The best way to adjust is to run in the heat. I would get in several runs in the warmer part of the days that closely resemble race day conditions. Being in Texas, our highs have been in the low 90s and the lows in the mid 70s. You get use to it but you have to run in it. I personally prefer the warmer conditions. Rock it!
Blaire @ Just Been Running
Ha, I live in the South (North Carolina) so it is ALWAYS hot here late Spring and Summer…it is finally starting to get cooler and I have a half marathon this weekend so I am hoping that it stays cool for that! It is very very difficult running in the heat, let alone racing in it and I am like you and get VERY hot very easily. I just try to hydrate and wear as little/light clothing as possible!
It truly depends on what I am doing whether I sweat or glisten…if I run on the treadmill, I sweat buckets, when I run outside, I don’t? Any other type of cross training though elliptical, weights, etc. I just glisten, so that is nice because I don’t have to wash my hair after those work outs :)
I had a spinach salad for lunch yesterday!
I am looking forward to my half marathon this Saturday!!
Not sure if you saw this on RW the other day, but it seems to be perfect timing for you! In particular, the last two paragraphs about pre-cooling I found very interesting…
I don’t like running in the heat at all, my favourite time to run is in the fall when it’s cool, and kind of in the winter too, except when it’s icy.
Something I am looking forward to is my wedding- it’s less than two months away!
If you’ve never used salt tabs, DO NOT USE THEM FOR THE FIRST TIME DURING THE MARATHON. I’m not sure what I was thinking but I tried some new salt tabs for the first time around mile 50 of my Ironman bike and spent the next hour or so feeling extremely nauseous, burping and trying not to throw up.
If you can get ahold of Osmo pre-load hydration mix, maybe give that a go? You drink a glass the night before a hot training session/race and then a glass in the morning before you start running and it’s supposed to help. It seems to work a treat for me.
I get really hot and sweaty when I run. And I have to remember to replace the electrolytes. I don’t know too much about salt tabs though so I’d just recommend Nuun or other electrolyte tabs.
Don’t overdo the hydration if you’ll get hyponatremia. The advice these days is to ‘drink to thirst’.
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When I ran STG, it started at 6 am or something and it started up in the mountains, and even though the high in STG that day was in the upper 80s, the race weather was awesome. I was done before 10 a.m. for sure (don’t remember exactly what I ran that one in), and it was only warm the last half hour or so. And even when the 5 hour people were finishing, it was still in the 70s at most. So if it’s anything like my experience, I wouldn’t worry about it too much. Being well hydrated and starting conservatively are good advice for any marathon!
Somebody may have mentioned this already, but when you’re going through the water stations, I use an amazing technique in order to not end up with water all down my front: pinch the cup at the top so it makes it flat but only pinch about half of it closed. The other half is like a water bottle now instead of trying to drink out of one of those wide-mouthed nalgene bottles. I thought this was amazing when I learned the trick a while back! Hope it helps!
Oh my goodness. Osmo Nutrition, hands down. The founder, Stacy Sims, makes a preload (night before and hour before race) and an active drink (during race) in a women’s specific formula. I swear by this product for long and or hot races and workouts. I really often feel like I get a bigger / better performance out of myself as a result! I’m sure you can find it somewhere nearby!
I ran Chicago 2007, the year it was like 90 (90%) humidity and the course ran out of water so they ended up cancelling the race mid-race if you didn’t get to mile 20 by a certain time. I managed to finish in 4:20. Because I knew it was going to be a hot race I ran just in a pair of shorts and sports bra and carried my water (thankful since they ran out of water.) I filled my water where ever I could get water. People brought out their hoses. Restaurants brought out pitchers of water.
My go-to cold to hot temp racewear: shorts, tank, arm sleeves (roll down when it gets warmer to wrist and use them to wipe sweat off) and a pair of cheap stretchy $1 gloves you can toss when it gets warm.
I’m a Chicago 07 survivor too! Man, that race was awful and wow, they were unprepared! I remember when I finally stopped hearing sirens, and I just thought things were okay; it hit me like a punch when I heard on the news that they’d run out of ambulances!
I ran Chicago marathon in 2011, when it was also almost 90 degrees & very humid. The water at all the water stations was warm… my mom had to go back to the hotel to wait for me instead of at the finish line because she was getting overheated. It was kind of a nightmare. My advice would be to adjust your expectations & take it slower than you would for cooler weather. If you are going to have friends/family out on the course see if they can pack a cooler with ice & washcloths so that they can pass you freezing cold wet washcloths as you go by. You can stuff these in your bra to cool down. That would have been amazing during my race!
Salt/electrolyte tabs- I use Salt Sticks. 2 per hour in 80+degree heat if you sweat hard. Hydration liberally but don’t over do it. Adjust your speed expectations. I am about 1-2 minutes per mile faster at 55F versus 85F. Toss some cool water on your head/neck and arms during the race. Good Luck!
I’ve done a few races in extremely warm temps & I like carrying a bandana with me. I douse it in water at the aid stations, then tie it around my neck, which helps cool me down. Also, S-Caps are great if you have heat related cramping-I pop 1 every hour, if needed.
Cover thyself with vasoline/body glide! Maybe instead of racing for a certain time goal, you can make a game out of beating others? They will all be in the same boat. Remember you can do hard things! You’ve got this!
I know nothing about race prep but I’m sure it will never hurt to keep yourself hydrated!! Even on a regular day I can tell when I haven’t been drinking enough water.
Christina M Williams
Regarding the salt tabs, if there is any way for you to test these out pre-race I highly suggest it. My friend used them for the first time during a marathon and had an unfortunate…..bathroom incident. No one wants that!