From London Cool to Athens Heat: My Poseidon Half Marathon Experience

The Speed Read

My first half marathon in the heat didn’t go exactly to plan, but it worked. I finished the Poseidon Half Marathon in Athens in 1:57 under conditions much warmer than anything I trained in, coming from London.

The key: smart pacing, active cooling, and simple, effective nutrition (two 40g CHO gels + 0.25g NaCl from Truefuels). No cramps, no energy dips.

Main takeaway: heat changes everything. Pacing, hydration, and timing your fuel matter just as much as what you take. And above all, knowing your body and adapting to the conditions is what makes the difference.

Racing the Poseidon Half Marathon: When Heat Becomes the Limiter

Training in London means cool, predictable conditions where effort is easy to gauge. Athens was different.

Race day temperatures (~24°C) weren’t extreme, but they were enough to disrupt performance. The impact was clear early on, with runners slowing, walking, or stopping altogether. A reminder that heat doesn’t need to be extreme to affect outcomes.

Although I’ve had some exposure to heat from summers in Spain, I wasn’t specifically prepared for it in this block, and it showed.

Preparation: A Hybrid Approach with a Bigger Goal

My training isn’t purely running-focused. I’m preparing for a triathlon, so my weekly structure includes:

• Strength work
• Swimming
• Cycling
• Running (adjusted to overall load)

This builds general endurance and resilience, but it also means I arrived well-conditioned, just not heat-adapted.

Execution on the Day: Control First, Then Build

I approached the race conservatively.

For the first 14 km, the focus was on control: steady pacing, hydration, and keeping core temperature down. Aid stations weren’t just for drinking; I used water for active cooling as well.

From km 14 onwards, I gradually increased pace. While others around me struggled with the conditions, I was able to maintain control and finish strong.

The result: a consistent, well-executed race in challenging conditions.

Nutrition Strategy: Simple, Consistent, and Personal

Race week:

I increased carbohydrate intake in the days leading up to the race to ensure glycogen stores were topped up. Nothing extreme, just simple, familiar foods like rice, pasta, and lean protein.

Before the race:

I kept it light and digestible, adapting to what was available locally.

During the race:

• 2 × 40g CHO gels + 0.25g NaCl (Truefuels)
• Gel at km 7
• Gel at km 15

Fueling was timed based on experience, before fatigue set in, not after.

Outcome:

• No energy dips
• No cramping
• Steady performance throughout

What I Learned: Heat and Fueling Change the Game

This race reinforced a few key principles:

• Even moderate heat impacts performance if you’re not adapted
• Perceived effort rises quickly in the heat
• Cooling strategies are as important as hydration
• Early fueling prevents late-race issues
• Self-awareness is critical; adaptation beats rigid planning

What I’ll Do Differently Next Time

No major changes, just refinement:

• Include more heat exposure in training
• Adjust pacing expectations from the start
• Maintain a simple, effective nutrition strategy
• Stay proactive with hydration and cooling
• For future races in hotter conditions, I’d also consider using Core Control by Truefuels as part of my pre-race strategy. Managing core temperature before and during endurance events can make a huge difference when racing in the heat. Athletes like Alistair Brownlee, who was also involved in the development and testing of the product, have spoken about the importance of heat management and cooling strategies for performance, especially during demanding races in warm conditions. Using cooling methods proactively, rather than reacting once overheating starts, is something I can definitely improve on moving forward.

Final Thought

Athens was more than just a race; it was part of a bigger process.

As I build towards my first triathlon, this experience reinforced the importance of execution, especially in the heat.

Simple structure. Smart decisions. Consistency. Self-awareness.

That’s what I’ll carry forward.