A Marathon Message You Don’t Want

The email below is what the LaSalle Bank Chicago Marathon sent to participants yesterday.  It is not the kind of thing you want to read.  I recall the heat of joggling last year’s Madison Marathon nearly wiped me out.

Heat Advisory

Attention LaSalle Bank Chicago Marathon Participants:

The weather forecasts for race day – Sunday, October 7 – are indicating that we could have a warm and humid day with temperatures expected to be in the 82 F / 28 C range on race day (according to weather.com). We recommend you stay tuned to local weather forecasts to properly prepare for the race.

Medical Director George Chiampas suggests the following preparation for race day:

• Dress appropriately – avoid cotton fabrics, long sleeves and long pants. Wear lightweight, breathable fabrics that will help to keep you cool.

• Wear sunglasses and waterproof sunscreen. With the amount of time you will be on the course, you want to be sure to protect your skin and eyes.

• Pay special attention to hydration. Drink plenty of fluids the day before and morning of the race. Drink enough fluids to maintain your baseline body weight, but be aware of overhydration. If you begin to gain weight above your baseline, you are drinking too much water and depleting your sodium level which is important to maintain.

• Be sure to stay hydrated during the race. Make note of aid stations and prepare to utilize them. You will need to drink more to compensate for the rapid depletion of your body’s fluids in the heat.

• Plan to adjust your pace for the weather. The humidity and heat will require more of your body so a slower pace than planned is recommended in order to get you to the finish line without overheating.

• Most importantly: PAY ATTENTION TO YOUR BODY DURING THE RACE. If at ANY time your body gives you signals to slow down or stop, abide by them. Be aware of your heart rate, body temperature and hydration. If you feel light-headed, dizzy or overheated or experience chest pain, visual disturbances, cramping, vomiting or headache, slow down or stop and consult the medical personnel on the course immediately.

There will be a cooling/misting tent next to the Medical Tent at the Finish Line to assist with post-race cool down.

We want everyone to enjoy race day and that means being in the best possible condition to complete the course. Take it slow, pay attention to your body’s stress signals and be aware of medical staff and aid stations to help you along the way.

This will be a much tougher race if the temperature gets that hot.  I’ve never minded heat too much but it definitely makes you run slower.

Check out this post done a while back for some tips on how to run in the heat.