2008 New York City Marathon Notes

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Alvin Richards
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1 Whether it s your first marathon or your twenty-first marathon, we all can use some help getting ready for the big day. Here are some tips to help you prepare for a successful race. Number Pick-up: Jacob Javits Convention Center Double check your number (name, age, sex) and chip scan before you leave the number pickup area. Thursday, 10/30/08 10:00 am 7:00 pm Friday, 10/31/08 10:00 am 7:00 pm Saturday, 11/01/08 9:00 am 5:00 pm Bus to Marathon Start: Double check your transportation to the start. Last Week before the marathon: Get lots of sleep Starting on Thursday, drink extra water about eight 8 ounce glasses each day, Eat well balanced meals with a few extra carbohydrates. Avoid alcohol. Minimize the amount of caffeine you drink coffee, tea, soda. What to bring to the Start: Extra clothes that you can discard. Garbage bag. Extra water bottle. Running shoes, chip, race number. Race Strategy: Divide the race into three segments first 10 miles, next 10 miles (to 20 mile mark) and last 10 Km. Run the first segment 5 to 10 seconds per mile SLOWER than goal pace. Run the second segment about 5 to 10 seconds per mile faster than goal pace. Run the third segment as fast as possible. If the weather is warm above 60 degrees run in the shade as much as possible. Do NOT over dress. Shed extra clothes as your body warms up, add clothes as the race goes on and the sun gets lower and temperatures drop (have friends/family along the course with an extra shirt/jacket, extra pair of socks, hat and gloves). Start slow. Use the first two miles to settle into your pace. Remember the first mile is up hill (biggest hill on the course) and the second mile is down hill. Do not try to make up time on the down hill! Take a break bathroom breaks: 4.5, 8.3, 13.0, 16.2, 20.4, and 23.5 miles.

2 Race Goals: Sponges: First Avenue in Manhattan mile 17. Water Stops: every mile starting with mile 3. Gatorade (Lemon-Lime): every other mile starting with mile 4 (even miles). Medical Aid: every mile starting with mile 4. Set three goals for this race: 1. Most realistic goal based on your training, how you feel during the last few days prior to the race and prior race performances. This is the most reasonable goal, baring any problems, weather issues, you should be able to reach this goal. 2. Bottom line goal no matter what goes wrong, what weather condition exist this is what you will do. I would suggest that finishing running is your bottom line goal. 3. Olympic gold medal goal if the marathon gods smile on you, everything goes perfectly and you have the race of your dreams, this is what you imagine you can do. Pre and Post Marathon Tips The two weeks before your marathon can mean the success or failure of months of training. Don t change your diet. Carbo-Loading does not improve your performance on marathon day. In fact it can cause you to have a sub-par performance by causing gastrointestinal distress. Eat normally for the two weeks prior to the marathon. But, avoid caffeine and alcohol. Both will cause you to be dehydrated. Drink more water and sports drinks than normal. You can avoid dehydration problems on hot or humid days by being well hydrated going into to the marathon. Get at least your normal amount of sleep. Getting extra sleep during the week before the marathon will assure you are well rested and ready to perform your best. The most important night is two nights before the marathon. Most of us will not get enough sleep the night before the marathon, but two nights before it is very important to get enough sleep. Cut back on your training for the two weeks before the marathon. decrease your weekly mileage and the length of your long run. You should not do a long run within two weeks of the marathon. The weekend before the marathon it is okay to do a short 5 Km or 5 mile race. don t do the race all out, but at about 85% effort (marathon pace). If you ve been doing 40 miles per week getting ready for the marathon, shorten the weekly mileage to 20 to 30 miles two weeks before the marathon. The week of the marathon, you should not total more than your weekly average, including the marathon. So, if your weekly average has been 40, you should not do more than 14 miles before the marathon. Select and pack your marathon clothes two days before the marathon. Go over your marathon clothes and shoes the evening before the marathon. Make adjustments for the weather. Bring extra clothes for before the marathon and for after the marathon. You should have warm dry clothes waiting for you at the finish. Tips for Marathon Day From Arthur Lydiard Running to the Top, as modified by Neil L. Cook.

3 Take careful note of this 18-point marathon race check list, particularly if you are new to the competitive distance: 1. Keep to your normal balanced meals the days before the race. Protein, carbohydrate and fat are all necessary for a balanced metabolism in a marathon race. 2. Eat up to 8 oz. of honey or sugars supplementary to your normal meals during the two days before the race. 3. Finish eating about three hours before the start, if possible, or eat sparingly. 4. Eat a light breakfast, preferably of cereals, honey and toast. 5. Drink plenty of fluids, avoiding caffeine and alcohol. 6. Have good-fitting shoes and clothes that will not chafe, and are suitable for the conditions of the day. 7. Never wear anything new on marathon day. 8. Use lubricant (Body Glide) under the arms and crotch and on the nipples. 9. When you put on your running shoes, force your heels hard into the backs of the shoes before lacing firmly, but not too tight. This will stop the foot movement that leads to blisters and the loss of your toenails. 10. Do not run much before the start. Save your energy. 11. Stretch and loosen a little. 12. Start well within your capabilities and warm up to the run as you go. Hold yourself in check, it will pay off later. 13. Do not exaggerate your knee lift. From the start, try to relax and not lift the knees higher than necessary. You must save the muscles that lift the legs. 14. Ignore the other runners. Run at efforts that suit you. 15. Prepare electrolyte drinks for a hot day. Make the mixture weaker than directed and add some honey. 16. Use energy gels (Clif Shot, Power Gel, Gu, Hammer Gel) before and during the marathon. 17. Do not take salt tablets, though potassium to protect against heat is recommended. Use buffered electrolyte tables (Succeed!) before and during the marathon. 18. Drink water or electrolyte drinks throughout the race. A glass just before the start can help. If you do not have a proper drinking vessel, stop to drink to avoid gulping air. 19. Keep your body wet. Sponging is the best insurance against dehydration and high body temperatures. Rim a sponge to fit into your hand and tape it there to carry water between water stations. 20. Do not surge during the race and waste energy. 21. Do not use anti-perspirants. You need to sweat.

4 After the marathon there are three critical things you need to do. First, you have 30 to 60 minutes to replenish your body. So, leave some carbohydrates and protein at the finish. Drink plenty of water during this time too. If you consume enough water, carbohydrates and protein during the first 30 to 60 minutes after the marathon, your recovery will be much faster. Second, after you shower ice your legs. The best way is to use a cold shower for 5 to 10 minutes. This will reduce the leg pain after the marathon. Then, elevate your legs and rest. You should walk briskly for 5 to 10 minutes every hour and ice your legs for 5 to 15 minutes. Third, the day after the marathon go for a short (1 to 2 mile) jog (or brisk walk). More than anything else, this will eliminate stiff and sore legs after a marathon. The final point is to HAVE FUN! General Know the course familiarize yourself with the course. Run sections of the course particularly the end of the course. Drive as much of the course as possible. The more familiar you are with the course the better your run will be, the fewer surprises you have during the race, the better your marathon will be. Eating don t change a thing. Maintain your normal diet. You may want to slightly increase carbohydrate intake during the week or two prior to the marathon. But, don t go overboard. Refrain from alcohol and excessive amounts of caffeine, both will dehydrate you. Hydrate well during the week before the marathon. However, don t over hydrate. Don t depend on anyone but yourself if you want it or need it for the marathon bring it yourself and carry it yourself. The only exception is water. If you want a special drink, carry it with you. If you want gel, carry it with you. If you think you ll need a change of clothes, tie the extra jacket around your waist until you need it. Most races provide support along the course water, carbohydrate/electrolyte drinks and gels. But, getting to it may be a problem in large races. And, they may run out of what you need, or the product you re used to using isn t the one they have on the course. Get your number early don t wait until the last day to pick-up your number and chip. Lines get longer as you get closer to the race. The less time you have to wait on line to get your number, the less energy you ll expend. Stay off your feet the day before the race try to get everything done before hand. Use the day before the marathon to rest, stay off your feet. Plan for an emergency have an emergency contact and some cash or a credit card with you. Know the course and how to get back (to the start/finish or your hotel) in case of an emergency. Taper / Training You ve spent months preparing for your marathon. The last two weeks usually the Taper Period is as important as all the months before. This is the time that you can ruin all your hard work. Any training you do now will not improve your marathon. So, rest and try to remain calm.

5 Test everything you ll be using during the marathon wear the shoes you ll run the marathon in, run in your marathon clothes. Test your water bottle, gel flask and electrolyte tablet holder. Make sure everything is A-Okay. Two weeks before reduce your mileage and effort by at least 25%. Don t do any long or hard workouts. Don t reduce the number of workouts you normally do during the week. Just cut back your mileage, reduce your effort level to no more than 80% effort and don t do any hard workouts or long runs. You may want to do some very short and quick pick-ups during 2 of your workouts this week, these will keep you sharp. The week before reduce your mileage by 50%, from last week. You don t want to do more mileage, including the marathon, than you did the prior week. You want to have your weekly total below the prior week. Again, reduce your effort in your workouts, but don t reduce the number of workouts. You may want to do some very short and quick pick-ups during 2 of your workouts this week, to keep you sharp. Just Before the Race Try to maintain as normal a daily schedule as possible during the days prior to the marathon. Two nights before this is the most important night before your marathon. Make sure you get a good night s sleep. You should get between 7 and 8 hours of sleep. Don t stay up late and sleep late. Try to maintain a normal schedule. The night before everyone has trouble sleeping the night before a marathon. Don t worry about it. If you got a good night s sleep two nights before the marathon, you ll be okay. Eat a normal meal early in the evening. o o o Set everything out have all your gear ready to go the night before. Check your gear make sure your shoe laces aren t frayed and about to break. Have your running gear, warm-ups, clothes for after the race, clothes to wear to the start and discard before the start. Double-check everything go over everything you need for marathon day. Pack and re-pack everything. Double check the weather forecast. Don t forget your shoes, number and chip! as surprising as it seems, people have arrived at the staging area without their shoes, number and/or chip! These are the most important items. If you don t have your number and chip you won t get to race. If you don t have your shoes, you shouldn t race. You can improvise if you forget anything else. Race day Nothing new don t wear or use anything new on race day: shoes, socks, shorts, shirt, tights, jacket, hat, gloves, water bottle, gel flask and electrolyte tab holder. That includes the drink, gel and electrolyte tabs you use! Chaffing prevention use a body lube to prevent chaffing under arms, chest, between legs, feet. Double knot your shoe laces! or use lace locks.

6 The morning of Prepare for the weather. It will change between start and finish. Give yourself enough time to go over everything. Remember you should feel cold at the start so don t over dress. As you run the marathon you ll generate a lot of heat. You ll also slow down towards the end of the marathon and it will get later in the day and colder as the sun gets lower in the sky. Be prepared for the changes in temperature. At the staging area Settle in, there usually is a wait from the time you arrive until the race actually starts. Keep hydrating, use the bathroom and take care of your baggage the things you want at the finish. At the start Line up where you belong! Position yourself in the starting crowd according to your finishing time (or pace). Look around you and make sure the people you line up with are going to run the same pace as you. Stay warm before the start. Wear some clothes that you will discard just before the start of the race. You should feel cold for the first mile or two. Keep hydrating at the start. Bring a water bottle that you will discard just before the start. Don t start too fast. Use the first 2 to 3 miles to warm-up and settle into your marathon pace. Don t try to weave through the crowds in the beginning. The crowd will open up soon enough, relax and go with the flow. Don t worry, you ll be fine! During the race Carry everything you need other than water. Don t depend on the aid stations having what you need and what you re used to using brand/flavor. Have a plan: Pace you ll run (you may want to divide the race up into segments and run a different pace for each segment. Check your pace every 5Km or every 3 miles. Checking your pace every mile is too frequent in a marathon. You ll spend the entire marathon speeding up and slowing down to make adjustments to your pace. Stick to your plan. Don t let a slow start or a slow segment change your pre-race plan. Don t let the excitement of the race and the spectators change your pace or plan. However, know when to change your plan weather (hot, cold, wet, windy) will force changes to your plan and pace. Know when to abandon you race. Injury sharp pain is a sign to stop. If you re planning a peak performance and you re just not having your day, turn the race into a training run or simply quit. Save your body for another day. Hydrate drink water every 1 to 2 miles. Learn to drink from a paper cup squeeze the top of the cup together and sip from the corner. Drink only from official aid stations. Don t take water from spectators! Remember when you mom told you not to take candy from strangers? Electrolytes take electrolyte tabs every 20 to 30 minutes. Carbohydrates take some carbohydrate (gels or drinks) every 20 to 30 minutes. These should be complex carbohydrates not fructose! Protein take some protein every 30 to 40 minutes.

7 After the marathon What you do after the race is as important as how you trained and your race strategy. Immediately after you finish keep moving! Don t stop when you cross the finish line. Jog or walk for 5 to 10 minutes to allow your body to adjust to being done with the marathon. Keep you heart rate slightly elevated to help adjust to being done running and to help your legs begin to recover. 30 minutes after the race consume about 20 grams of protein and about 350 calories of simple carbohydrates. This will help you recover faster. The first 30 minutes after you finish is the critical period to begin refueling your body so it can recover and rebuild. As soon as possible take an ice bath or cold shower for your legs. This will close down the blood vessels in your legs and help reduce post marathon pain. The ice bath or cold shower should last 10 to 15 minutes. The morning after get out and walk briskly or jog for 2 to 3 miles, or 20 to 30 minutes. This will help your legs recover, better than if you just rest.

Training for a Marathon: An Basic Guide

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