Chicago marathon results - not so good?

The intense heat (although not as hot as last year) at this years Chicago marathon meant the Chicago marathon results were at least 15 minutes slower than normal for all my friends who ran it and not a pb in sight.

If you or a friend didn't get the time wanted, you may be thinking that there could have been something you could have done that would have helped overcome the conditions. Well there are loads of things that may of helped, and if you follow them all; together they could help your times and ease the discomfort greatly.

1. Hydration - From a couple of days before start to increase the amount of fluids you drink. Get a bottle of water near you and sip at it throughout the day. You may have to visit the restroom more frequently but you'll be fully hydrated when you get to the start line. You want to minimise dehydration as you run too. Carrying a bottle is a good idea in these hot conditions and the hastle of carrying a drink outweighs the extra dehydration you would suffer without it. Your performance will drop the more dehydrated you get, you cant stop it but you can minimise the fluid loss.

2. Carbo Load - Fuel yourself properly but dont eat an excessive amount too soon before the start. One of the best techniques involves eating a lot less 3-4 days before and then eating carbohydrate packed food like pasta in the 2 days leading up to the race. This will fuel your muscles directly and allow you to run for longer before running out of fuel and turning to the slow less efficient fat for fuel. In the race either carry energy gels to take at set intervals during the run or make sure that there are energy drinks at the water stations. Carrying a strong energy drink with added electrolytes will help you keep fueled and stop you losing precious salts.

3. Pace - When the temperature is above the normal temperature that you prefer and you start sweating before you run or within the first kilometer then you really need to adjust your goals for time and pace. Slowing the pace in bad thing in extreme conditions as your simply not going to get a pb. Your more likely to collapse from the intense heat if you continue to run at a pace you'd normally run when it's 20 degrees cooler. Same that pb for another day. Completely the course is the accomplishment in these conditions.

4. Acclimatize - If you are arriving from a cooler climate, then its a goof idea to arrive a week early and let your body acclimatize to the temperature. Your body will get more efficient at cooling your body and conserving fluids. Doing some gentle tapering runs in the heat and sun wil help, don't stay indoors in your nice air conditioned hotel room, that defeats the objective!

5. Other things to consider......

- Make sure you minimise discomfort for the race. Use Vaseline on every conceivable place you might get chaffing and never run in new shoes or clothing you have not tested on a long run beforehand.
- Use a high factor suncream. Remember you'll be outside in direct sunlight for hours and hours, waiting around before the race, the race itself and after as you make your way home.
- keep in the shade if possible as you run. It may not follow the race line efficently but staying in the shade is far more important in very hot conditions
- Wear a cap or sun visor to help keep you cool.

Finally, stop if you feeling sick, faint or if you get very confused. When you can no longer work out your pace or can't remember which mile your on, you are now far too hot to continue. You're only going to risk collapsing, risking injury and worse.

Remember, be safe in the heat as you check your Chicago marathon results.