On Saturday I ran the Scottsdale Beat The Heat 11.22k, a race touted to be the “hottest race on earth”. As a tribute to the record-setting 122 degree record Phoenix heat on June 26, 1990, the race date is chosen to coincide with the corresponding weekend in 2013. With a prize purse of over $8500 for the top 10 finishers, the field arrives hot and ready. Standing at the start line with James Bonnett, we feel out of place among the ranks of Andrew Lemoncello (2008 Olympian, 27:57 10k), Nahom Mesfin (2008 Olympian, 13:29 5k), Fernando Cabada (2:11:53 Marathon), and many others.
I am under no illusion I will place in the top 10. When the entire elite field is capable of jogging a 30 minute 10k on a bad day, and I struggle to run under 34 on my best, a reality check is in order. Despite this, I am confident I am more capable of handling the heat, and curious where I will stack up.
The race begins and ends at Westworld of Scottsdale, with the start in an air-conditioned stadium for spectators to watch. Though the temperature of 104 Fahrenheit is no record, it’s nothing to scoff at on the exposed course under the beating sun. The starter counts us off and the race begins, the front runners predictably blasting out at sub-5 minute pace. I settle back into a quick but comfortable pace, and am passed by the lead pack of women at half a mile in.
I’ve been counting the runners in front of me, and at this point find myself around 20th place. I hadn’t come to the race to take it easy, and kick up my pace enough to glide past the women. By a mile and a half, the carnage is already unfolding as pick off another runner. Soon I come upon James, who is struggling at the foot of an arch injury, but making the best of it. Slowly but steadily I pick off a few more runners as we curve around an adjacent golf course, twisting and undulating along the cart paths in a roller-coaster rhythm.
Photo Credit: Lauren Besenfelder
By the halfway mark, I’ve worked my way up to 11th place by my own count, and can see two runners a ways ahead of me. I set my sights on catching them, but my progress is slow. Running side-by-side and clearly working together, they appear a force to be reckoned with. I inch my way toward them, closing the gap over the course of a mile. Finally, I see my opportunity. A steep drop in the course followed by a sizable incline, I use the momentum to slingshot past them by the top of the hill. Neither can go with me, the heat taking its toll on two more. I push harder as the last two miles approach opening a gap on those behind me. On a straightaway I see a blip on the road ahead of me, a runner too far to be within reach. I hold my position until the finish line, coming in a final placing of 8th.
Looking at the leaderboard today, I still feel out of place among the top 10. The runner in front of me, Yonas Mebrahtu, is a 1:05 half marathoner, 8 minutes faster than my best.
The strange thing is, I finished feeling like I could do it all again. Scarcely had I exited the finishing chute and the pep in my legs was back, my temperature was stable, and I didn’t feel a hint of fatigue. In fact, the only reason that I didn’t go faster was my raw leg speed – at a bit over 5:30 pace, I would struggle for a better time on a cool day.
What did I do differently than these elite runners that allowed me to perform in their realm for the afternoon? The secret is thermo-regulation.
Temperature Management
The ideal racing temperature has been found to be around 50 degrees Fahrenheit (speed and distance dependent), meaning runners are often overheating at 70 degrees without realizing it. Add 34 more to the mercury, and suddenly it’s a major performance detriment. Knowing there was no way for my body to keep its core temperature low enough unaided, I took a number of precautions before and during the race to keep myself cool.
1. Leading up to the race, I kept as cool as possible. Blasting the AC and sipping on ice-cold beverages to get hydrated helped, along with staying out of the sun as much as possible. I also iced a towel down in a cooler an hour before the race, and put it over my shoulders 15 minutes before the race to further shed excess heat.
2. Sunscreen. In direct sun exposure, sunscreen can help reflect the sun’s rays (especially UV). This not only prevents burns, but can keep the body temperature from further increasing. I’m not a sunscreen expert and different types may work in different ways, but I’ve had luck with Banana Boat Natural Reflect. I primarily use it because it doesn’t contain as harsh of chemicals as most sunscreens, but it helps with keeping cooler as well. Apply at least 30-60 minutes before running and rub in thoroughly, so it doesn’t sweat off.
3. Early race. Ice can be a godsend in the heat, and it played a critical role in my race. I started with ice on my head, held in place by my hat, to siphon off heat from my head and melt down the back of my neck. I also started with a hand bottle filled to the brim with ice water, sipping it conservatively through 3.5 miles.
4. Mid to late race. It’s been said that in a hot race, water is better on you than in you. When we drink water in the heat, it must travel through our digestive system, into our veins, then out our skin before it can evaporate to cool our skin. Throwing it directly on the skin is much more efficient. Even better, holding the moisture against the skin allows the effect to continue over miles. I sported a pair of No Hands Arm Warmers that would be better labeled Arm Coolers. The North Face rep sold me on the idea of these last year before I crewed at Badwater. The sleeves are ultra-thin and breathable, and don’t hold much heat in. On the contrary, throwing water on these leaves my arms feeling almost icy. About every two miles I would soak the sleeves with water from the aid station, along with my singlet and the bandanna around my neck. In effect, my clothing was a giant swamp cooler for my body, keeping my temperature under control and allowing me to keep the effort high.
Ultimately, heat races are as much about strategy as speed. Keeping cool won’t make you run any faster, but overheating will take you out of a race quicker than anything. Looking ahead to the Vertigo and Hypnosis night runs, racers could be hitting temperatures in excess of 100 degrees. What will you do to stay cool this summer?