Running and dealing with the heat - preparing for Eagleman 70.3

You don't mention hydration.  It is critical in warm weather to figure out what your needs are.

Alter your expectations.  You will never run faster in 80's than you will in the 50's all things being equal.  Monitoring your heartrate is a good strategy to take speed/time out of the equation as you become more acclimated.

Adaptation (do some running in the heat, if possible, especially as you get closer to the race)

Fitness (run more regardless of the conditions--also make sure swim & bike fitness get you to T2 in the best shape possible)

Pacing (slow down early)

There's no magic to it.  Better fitness will make it easier for you to handle the heat (or any conditions).  Being adapted will allow your body to adjust as much as possible to handling those conditions.  Beyond that, you simply have to slow down from a pace you might hold in more 'optimal' conditions for you.  Some people will have to slow down more than others.  In general, being bigger is a greater disadvantage in the heat.

I did Eagleman a few years ago.  My swim fitness, in particular, was a little sub-par and the swim was tougher (warm water, no wetsuit and longer course--buoy out of place), so I was probably going to have a tough run regardless.  But heat index was well over 100 by the time I hit the run and I suffered a lot.  Hope for clouds. 

I did Eagleman in 2011 and the run was ridiculously hot.  Part of this is because I was in the very last wave of the day.  I literally started the swim over an hour after the first wave had left and many people were already on the bike.  I was M25-29, if you're curious.

As stated above, make sure you stay hydrated, particularly on the bike.  Solid nutrition and fluids on the bike will set up a better run.  Drink before you get thirsty.  Once you become thirsty, its already too late.

They also have ice stations set up every mile or so.  This was a big help to me.  At each ice stop I poured a cup of ice into my hat and a cup into my tri top.  By the next stop, all of the ice was completely melted!  Repeat.  This strategy kept me reasonably cool and my run time was significantly faster than most others around me.

That said - the run at Eagleman is often super hot and there is little shade.  Be ready for a sufferfest...even if it doesn't turn out to be one.  Good luck!  Its a great course with quite possibly the best race director in all of Ironman.

ETA - there's usually a snow cone station setup by some locals around mile 7...awesome!

JohnnyKay nailed it.  The only thing I would add is to run most of your runs when it is cooler to maximize fitness gains.  You don't want the heat to be your limiter in training.  Do a run a week in the heat so you can learn how heat affects you and how you need to change your pace.  As the race gets close (less then a month) start running a lot in the sun so you get the adaptation Johnny mentioned.

Good luck!

Yeah I've got Buffalo Springs at the end of June.  I have started doing my long runs in the mid afternoon heat.  I can definitely tell the difference in both speed and exertion.  I had lofty goals for my first HIM, but after initial results I may need to temper these expectations a little.

Either way its gonna be a PR.

I am so worried about Haines City next month for the same reason and I live in Florida and train/race in heat.... just not in the early afternoon and I'll be out then.

We haven't had a lot of heat yet but I will be doing some afternoon running.

Also, on another thread people mentioned sunscreen. If your body is burning it will take away your energy. Right now, I am planning to reapply in T1 and T2.

I've done Eagleman twice (09 and 10) and it was ridiculously hot and humid both times.  Since you're living in DC, it can be tough to acclimatize, as it feels like the heat just arrives June 1 without warning (I'm in MD). 

My only real advice is to pace appropriately on the bike, stay hydrated, and take advantage of their ice and snow cone stations when you can.  Both years on the run, I carried a cup of ice with me to munch on between the aid stations which seemed to help a little. 

Also, make sure you remember sunscreen in T1 and T2.  Otherwise, you'll be burnt to a crisp (probably still will be anyway, if you sweat like me).

Did you stop to pee? 

Stop pedaling?  

this.