As the fingers point from runner to organizer, there is one thing that is perfectly clear. The extra heat and humidity in Chicago was a train wreck for a lot of runners. This is a great lesson for all of us!
To run a long distance is a balance our training as well as how we fuel and hydrate out bodies. Chicago was a great example of now NOT to handle heat!
The reality of the extra heat has several affects. The first and foremost is that your heart rate and perspiration rate will rise. If you do not compensate for it get ready for a disaster. It works like this:
When your heart rate rises, it changes the “mix” of your source of energy from fat and carbohydrates (glycogen) to 100% carbohydrates. Welcome to the set up for a “bonk” somewhere in the later miles. As you perspire more, you not only run out of water in your system but you run out of salt and mess up your electrolytes. When you run in heat, it is important to slow down to keep your heart rate in your training zone EVEN if it means a slower time. If you trained at 150 BPM then you run at 150 BPM! If you use Gels, change to a Gel like an e-gel that has lots of electrolytes in it and/or add electrolyte tablets to your water. Be sure to up your salt intake. When the sweat from your brow starts burning your eyes from the salt, it is telling you something.
As anyone who has run with me knows, I always know my heart rate, pace, etc. I highly recommend that you, minimally, have a heart rate monitor when you run. A Garmin is even better. When you run, pace to your heart rate, not your speed when it gets hot. Increase your water intake and increase your electrolyte and salt as well. But, not too much water that can be bad for you too. If you are ever running a race and you totally miss a couple of water stops, know that the time bomb of dehydration is already set. You cannot add water once you come apart, it is too late. Hydration is a gradual and steady process. Some water are regular intervals all of the time. I hope that all of us have the sense to walk away from a race where a disaster looms, it is not worth it.
