Marathon Weekend Weather

[cewait]

The latest from the services this morning.

OK its official. This year will be hotter than normal. Unless there is a giant shift in forecast, this is the last update. Safe travels. As a note, I am still brining a cople trash sacks and a long sleeved shirt that I could throw down. I may wear it up to bag check. Otherwise, I am pretending this is IM Kona so I will feel mentally this is still a cool weather race.

By popular demand&. DATW  78-80F with little chance of diluted drink


NWS
5k  63F  Hi 80F
Half  61F  Hi 80F
Full  61F  Hi 80F

Weather
5k  62F  Hi 80F
Half  61F  Hi 79F
Full  60F  Hi 79F

Wunderground
5k  65F  Hi 81F
Half  61F  Hi 79F
Full  62F  Hi 79F

Accuweather
5k  62F  Hi 76F
Half  60F  Hi 78F
Full  62F  Hi 79F

Intellicast
5k  63F  Hi 82F
Half  62F  Hi 80F
Full  61F  Hi 81F

The norms for the race weekend are a low of 49F and high of 70F. This produces an average temp for race day of 59F.

There is an old rule of thumb that says if temps are above 65F you should look to modify pace. There is a secondary rule that says if the combination of Temperature + Humidity > 130, you should consider adjusting pace. With the latter rule, one could be looking to pull back on pace at the start in many of the forecasts below& A race start of 55 with 90% humidity yields a 145 so one should think it over. In a half, I probably would not adjust but for the full I would think about pulling back just a bit; depending on the forecast for the end.

 

[goofeygirl]

I know this is obvious but worth repeating......

If you are running with your own water supply and need a refill, head to teh very end of the line of water tables and then head off to the side. If you ask the volunteer, they more than likely will offer a bottle to fill your bottle rather than pulling cup after cup off the table. Ask First.



Even More IMPORTANT

Just because it is looking warm for the race do not overdo hydration. Take fluids at each stop if the temperatures hold but not to a point of excessiveness. Still drink to thirst and stick with a fluid rate that mirrors training rates. Do take a sport drink at every aid station, consider taking the sport drink over plain water... that depends on you and your training. If you start to feel sloshing in your stomach, discontinue the sport drink and skip water at an aid station or two.

THis is not the heat of summer and is not a crises but it is a situation where you need to think.


1) Slow up. You do not want to travel any faster than a training pace and may want to move slower.

2) If you run/walk, consider adding 30-60 seconds to the walk from interval 1.

3) If you start to feel ill, stop at an aid station.

4) This is the year to avoid NSAIDs (Advil, Tylenol, Aleeve, Apsirin, etc) starting the day before the race and up until you can urinate normally post race.

5) Start working on hydration NOW. Keep you urine nearly clear through the week. Do not go overboard with hydrating.

6) Wear a visor (With a dark color under the bill), sunglasses, sunscreen a short sleeved or no sleeved top that is white. For goodness sake, do NOT wear the race shirt this year. The sleeves, color and sizing in the material may cook you.

7) The day before the race, stay off your feet as much as you can - but if coming from a cold, dry climate, spend time outdoors. Staying in the air conditioning will not help climates you. Keep a water bottle with you and stay on top of hydration.

8) I know I said this... pay attention to hydration. Keep ahead of it, but do not go overboard. Both directions are not good.

Hope this helps

Thanks for that reminder! I have heard stories from both sides...people not drinking enough (that would be me) and people who over did it and it turned for the worse...I will probably drink water then gatoraid then water...because I am not one to over due it..I am one of those that says...water? Nah. Not good either. But yes, overdueing it can be just as bad or worse...

 

[liznboys]

I don't drink any sports drinks, just water. But I do eat Clif Shot Bloks and Luna Bars during my long runs and plan to during the Full. Is it ok not to drink the sports drinks if I'm eating those things? This is what I did for my long training runs and it worked great:

~5 miles 6 bloks
~10 miles Luna bar
~15 miles 6 bloks
~20 miles Luna bar

My longest run was 22 miles so I didn't go beyond that...I'll bring another pack of bloks and take them if I want for those last few miles.

 

[ironz]

I know this is obvious but worth repeating......

If you are running with your own water supply and need a refill, head to teh very end of the line of water tables and then head off to the side. If you ask the volunteer, they more than likely will offer a bottle to fill your bottle rather than pulling cup after cup off the table. Ask First.



Even More IMPORTANT

Just because it is looking warm for the race do not overdo hydration. Take fluids at each stop if the temperatures hold but not to a point of excessiveness. Still drink to thirst and stick with a fluid rate that mirrors training rates. Do take a sport drink at every aid station, consider taking the sport drink over plain water... that depends on you and your training. If you start to feel sloshing in your stomach, discontinue the sport drink and skip water at an aid station or two.

THis is not the heat of summer and is not a crises but it is a situation where you need to think.


1) Slow up. You do not want to travel any faster than a training pace and may want to move slower.

2) If you run/walk, consider adding 30-60 seconds to the walk from interval 1.

3) If you start to feel ill, stop at an aid station.

4) This is the year to avoid NSAIDs (Advil, Tylenol, Aleeve, Apsirin, etc) starting the day before the race and up until you can urinate normally post race.

5) Start working on hydration NOW. Keep you urine nearly clear through the week. Do not go overboard with hydrating.

6) Wear a visor (With a dark color under the bill), sunglasses, sunscreen a short sleeved or no sleeved top that is white. For goodness sake, do NOT wear the race shirt this year. The sleeves, color and sizing in the material may cook you.

7) The day before the race, stay off your feet as much as you can - but if coming from a cold, dry climate, spend time outdoors. Staying in the air conditioning will not help climates you. Keep a water bottle with you and stay on top of hydration.

8) I know I said this... pay attention to hydration. Keep ahead of it, but do not go overboard. Both directions are not good.

Hope this helps

Tylenol (in reasonable amounts) is ok....processed by the liver, not the kidneys. That is what the first aid stations have on hand.

Mind you, if you are doing drink around the world after, Tylenol is not a great idea, because the stress of the alcohol on your liver.

 

[cewait]

Tylenol (in reasonable amounts) is ok....processed by the liver, not the kidneys. That is what the first aid stations have on hand.

Mind you, if you are doing drink around the world after, Tylenol is not a great idea, because the stress of the alcohol on your liver.

Thanks....

I meant Motrin -- Yikes way too many words

 

[cewait]

I don't drink any sports drinks, just water. But I do eat Clif Shot Bloks and Luna Bars during my long runs and plan to during the Full. Is it ok not to drink the sports drinks if I'm eating those things? This is what I did for my long training runs and it worked great:

~5 miles 6 bloks
~10 miles Luna bar
~15 miles 6 bloks
~20 miles Luna bar

My longest run was 22 miles so I didn't go beyond that...I'll bring another pack of bloks and take them if I want for those last few miles.

It's best to race like you trained. I tend to not train with sport drink either but will take it during a race... though through the years I know I can add it on race day with little issue. I would expect Jon (the race director) to send out an email suggesting runners take on a sport drink if the weather holds. You know your body better than anyone and it is purely your call on whether you add the drink or not. If you decide to try, understand it is half strength so it should be easier on the stomach. I would also try it on one aid station and chase it with a cup of water. Then skip the next station so you know how it sits. Again, you know your body and the old axiom of do nothing new on race day should weigh heavily.

 

[liznboys]

Thanks Coach. You gave me the reassurance I needed.

 

[rocio]

I going to skip.bringing my hydration belt and just take drinks at the station but Coach's mantra about do what you trained is having me rethink that. Ever since the water fountains got turned off as it got colder here, I've ran with my own water and got used to taking smaller sips as needed or during each walk break. So maybe I should bring my belt. But what if I absent mindedly drink too much? What if my belt makes me hotter? Ahhhhhh!

I am becoming a bear to be with. I think my family can't wait for me to leave already. Me too. Me too.

 

[magicLAL12]

I am becoming a bear to be with. I think my family can't wait for me to leave already. Me too. Me too.

I'm pretty sure my family and BF are ready to just shove me in a suitcase and ship me down there early. The worst part is, BF is coming on the trip too--- he's in for a LONG couple of days before the start. haha!

Try not to worry too much though & Good luck!

 

[rocio]

My 8yo told me yesterday, "mommy all you talk about is this race." She's right of course. It will all be over soon. Sigh. Then what shall I obsess about?

 

[cewait]

I going to skip.bringing my hydration belt and just take drinks at the station but Coach's mantra about do what you trained is having me rethink that. Ever since the water fountains got turned off as it got colder here, I've ran with my own water and got used to taking smaller sips as needed or during each walk break. So maybe I should bring my belt. But what if I absent mindedly drink too much? What if my belt makes me hotter? Ahhhhhh!

I am becoming a bear to be with. I think my family can't wait for me to leave already. Me too. Me too.

If it is any help, I have brought a water belt only once to Disney and it never left the suitcase. I felt good knowing I had it but did not bring it out.

I will come to the race with a bottle of Gatorade or Water with me to sip on and to help wash down a banana or Clif bar as I wait. That bottle will come with me to the start and will be carried through all of MK on the half or through mile 10-13 on the full; or until empty. I do this because the water stations for the first half of each race are not regularly spaced and I feel more comfortable knowing I have the fluids if needed. It is a little pain to carry a disposable bottle but honestly, once we hit the point where the stations approximate one a mile, I really do not need the water.

 

[John VN]

Tylenol (in reasonable amounts) is ok....processed by the liver, not the kidneys. That is what the first aid stations have on hand.

Mind you, if you are doing drink around the world after, Tylenol is not a great idea, because the stress of the alcohol on your liver.

Not taking acetaminophen is not an option because of my pains so they will be popped. No need to worry about alcohol since that is a non issue.

Yesterday we started at 0530, 68F, high humidity and the perspiration was flowing by mile 2.

Went out for a 40 mile bike ride at 0930 and had to stop to rinse out eyes because of the salt in my sweat. Temperature was approaching mid 70F.

Will take 2 bottles in my new iFitness belt filled with Cytomax on Saturday and maybe my 4 bottle Fuelbelt on Sunday..

 

[rocio]

If it is any help, I have brought a water belt only once to Disney and it never left the suitcase. I felt good knowing I had it but did not bring it out.

I will come to the race with a bottle of Gatorade or Water with me to sip on and to help wash down a banana or Clif bar as I wait. That bottle will come with me to the start and will be carried through all of MK on the half or through mile 10-13 on the full; or until empty. I do this because the water stations for the first half of each race are not regularly spaced and I feel more comfortable knowing I have the fluids if needed. It is a little pain to carry a disposable bottle but honestly, once we hit the point where the stations approximate one a mile, I really do not need the water.

That's a good idea. Maybe I'll do that. And if it gets annoying, I'll just toss it earlier. I'm assuming you still stop at the stations even when holding on to your bottle? I did something similar for our 4th of July for a 5 mile race. It was miserable that day and so I held on to my water bottle because I was worried about having enough water on the course. I was glad I brought it, it was so hot and humid.

 

[cewait]

That's a good idea. Maybe I'll do that. And if it gets annoying, I'll just toss it earlier. I'm assuming you still stop at the stations even when holding on to your bottle? I did something similar for our 4th of July for a 5 mile race. It was miserable that day and so I held on to my water bottle because I was worried about having enough water on the course. I was glad I brought it, it was so hot and humid.

Yes, I take fluids as through I did not have the bottle.

 

[FFigawi]

By popular demand&. DATW  78-80F with little chance of diluted drink

Thanks Charles! Will we see you out there with us?

 

[DisDan09]

So to nerd the numbers here is what we are looking at based on this past Sat and Sun, Today and the projected forecast. (I’m pulling weather station numbers from Weather Underground. Their morning temps start at 6:45 am. I am decreasing them by a couple of degrees for 5:30am) I roughed out the totals just to get a basic understanding of hourly race conditions. I don’t need precise details, it will be rough enough Sunday lol!

Marathon Morning -
Low of 63 at Race start with an average increase of 2.17 degrees per hour.
This gives a temp of 73 Deg +/- at 10 am and 76 at Noon. Peaking in the early to mid afternoon. Now that would not be horrible in dry conditions. The kicker is the humidity 96% at race start and 64% at Noon. That’s an average drop of 5.33% per hour. But we know from experience that the humidity will stay relatively constant up until 9am and then begin to drop. The same seems to hold true looking at the temp trends over the past week. Fairly steady until 9ish then kerblamo (technical term) temps begin to jump.

My apologies to the Half Folks for not extrapolating but the trend applies there as well. Constant temp and Humidity till 9ish as well.

So as ,Coach has coached , and others have advised, this is probably not the year for that heroic and epic attempt at a PR. Smart play is pull your pace back. Keep your hydration levels and just enjoy the Disney experience. Heck take a break and get those character pictures! First timers should not be time goaling anyway. Just enjoy the race and brag about the "epic" heat later after you finish.

See everyone soon!

 

[Tiger Lily 03]

Ugh on the heat. Just ugh!

 

[sunshine girl]

I don't drink any sports drinks, just water. But I do eat Clif Shot Bloks and Luna Bars during my long runs and plan to during the Full. Is it ok not to drink the sports drinks if I'm eating those things? This is what I did for my long training runs and it worked great:

~5 miles 6 bloks
~10 miles Luna bar
~15 miles 6 bloks
~20 miles Luna bar

My longest run was 22 miles so I didn't go beyond that...I'll bring another pack of bloks and take them if I want for those last few miles.

It's best to race like you trained. I tend to not train with sport drink either but will take it during a race... though through the years I know I can add it on race day with little issue. I would expect Jon (the race director) to send out an email suggesting runners take on a sport drink if the weather holds. You know your body better than anyone and it is purely your call on whether you add the drink or not. If you decide to try, understand it is half strength so it should be easier on the stomach. I would also try it on one aid station and chase it with a cup of water. Then skip the next station so you know how it sits. Again, you know your body and the old axiom of do nothing new on race day should weigh heavily.

Great advice! I am one who can't do the sport drink. I train with Jelly Belly sport beans and water. A sport drink sloshing in my stomach invariably leads to stomach problems. Half strength might fix that but I'm afraid to risk it. Just wanted to share as I am an example of someone who can't do the sports drink.

Sport beans and clif bloks, etc. have electrolytes too. I am a salty sweater (that doesn't sound right but you get what I mean) so I try to watch out for this stuff!

 

[JeffW]

I wonder if 24 Hour Fitness would complain if I dragged a dreadmill into the steam room for my last short run

 

[disney_runner]

Kerblamo!!
I'm ready for the hit. Come and get me, heat!! (This is 99% mental, right? )