It's Women's Olympic Marathon!
One thing is for sure: It's hot and humid.
Currently 78 degrees, 85% humidity, dew point of 73.
Weather will SIGNIFICANTLY impact this race.
A quick thread on the science of racing in hot/humid temperatures and what they'll face 👇👇👇
One thing is for sure: It's hot and humid.
Currently 78 degrees, 85% humidity, dew point of 73.
Weather will SIGNIFICANTLY impact this race.
A quick thread on the science of racing in hot/humid temperatures and what they'll face 👇👇👇
Hot temps= Rising body temperature. As body temp rises, brain goes "whoa! This is getting dangerous."
It works predictively. You'll start feeling sensation of fatigue, and your trying to 'slow' you down before you reach critical temperature.
It works predictively. You'll start feeling sensation of fatigue, and your trying to 'slow' you down before you reach critical temperature.
Thus, why it's important to keep core temp lower.
The other problem is high humidity and dew point mean evaporative power of sweat to help cool the body isn't going to help much. You lose the body's in-built cooling system.
As a Houston native, this makes running HARD!
The other problem is high humidity and dew point mean evaporative power of sweat to help cool the body isn't going to help much. You lose the body's in-built cooling system.
As a Houston native, this makes running HARD!
How much will it slow the athletes down?
It depends... How much heat you produce and are able to dissipate depends on a number of factors including size, hydration, acclimatization, etc.
My best estimate for current conditions? ~10-15 seconds per mile slower for those adapted
It depends... How much heat you produce and are able to dissipate depends on a number of factors including size, hydration, acclimatization, etc.
My best estimate for current conditions? ~10-15 seconds per mile slower for those adapted
What can the athletes do?
-Minimal warm-up
-Ice vests and ice slushy pre-race.
-Some may take a dip into ice bath too. Palm cooling also has some research.
-Watch the aid stations. Hats, headbands, etc. with ice in them
-Hydration
But most importantly: Pacing.
-Minimal warm-up
-Ice vests and ice slushy pre-race.
-Some may take a dip into ice bath too. Palm cooling also has some research.
-Watch the aid stations. Hats, headbands, etc. with ice in them
-Hydration
But most importantly: Pacing.
Hot/Humid races equalize the field a bit. Those who are able to read their bodies best and judge their effort best will be rewarded.
That is really hard to do. Because competing in the moment will tell you to 'ignore' that feedback and race!
Patience and self-awareness.
That is really hard to do. Because competing in the moment will tell you to 'ignore' that feedback and race!
Patience and self-awareness.
Patience in these types of races pay off big time.
You are always 'in the race' as you never know who in front of you might suddenly hit the wall.
It's going to be a suffer fest out there.
You are always 'in the race' as you never know who in front of you might suddenly hit the wall.
It's going to be a suffer fest out there.
How bad is it really?
Here’s my heart rate zones from a short easy run at a very slow pace (8min miles) in similar heat/humidity.
I literally would have to walk to be in the easiest of easy zone.
And I’ve lived in such conditions all of my life. Humidity = No joke.
Here’s my heart rate zones from a short easy run at a very slow pace (8min miles) in similar heat/humidity.
I literally would have to walk to be in the easiest of easy zone.
And I’ve lived in such conditions all of my life. Humidity = No joke.
Heat is an opportunity. If you handle it well, you can finish much better than expected based on your PR.
Look at the water/aid stations early.
See who doesn't seem to have a full plan (bottles/hats/cooling). That will hurt them later. This is where a team physiologist helps!
Look at the water/aid stations early.
See who doesn't seem to have a full plan (bottles/hats/cooling). That will hurt them later. This is where a team physiologist helps!
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