Marathon Race Preparation

Weeks Leading Up to the Race                     

Set a goal/strategize:
Practice - Know what shirts work, what shorts you want to wear? Know the socks and shoes? Train in your race stuff so you know what to expect? Practice drinking from cups if you plan on using the water stops and running through them, you don’t want to wear your hydration. Take your hydration and fuel as close as possible to how you plan to do it in the race.

Finishing is a good one. Know your pace. Set three times, one you think you get on perfect day, one you that seems like a reasonable one that you know you will be happy with. Decide how you are running the race; serious and intense, fun and relaxed, somewhere in between? Are you running with others? What is the pace? Make agreements (all for one or you’re on your own). How are you handling water stops / fuel? Where will you meet friends/family before and after

Buying new shoes:
Get them 3 weeks or so out; 25 to 50 miles before the race. At least one long run (12+) before the race. Probably should be same shoe you have been training in.

Check out the race course/know the race info:
Try to run sections that you think might be tricky. Know location of water, fuel, aid, restrooms along course. When is packet pick up - plan the time. When is the start, how are you getting there? Start a checklist of what you need for the race (Glide, Gu, Gatorade, etc). Know policy on electronics - many races don’t allow iPods, and won’t let you through gate or will take it.

Stay healthy:
NO FLU SHOTS. Don’t give blood. Practice good hydration; make sure to start drinking plenty of water 3 to 5 days out from the race. Rest!

Tapering:
Start cutting back your long runs about 3 weeks out from the race. Keep rhythm of your other workouts, maybe easing up on intensity a little.

Spectators:
Figure out where you will see them on the course (what side of the road). Are they holding something for you? What and where? Are they running a portion with you? Where will you find them?

Weather:
Know the weather a few days out. Plan accordingly.

The Night Before                    

Dinner:
Hydration and carbs? Water/Gatorade, pasta, fruit.... Low fiber items that you know sets well with your stomach. Nothing heavy that will make you feel groggy. Eat early! Try to eat no later than 6 to 7pm. You want it to settle...... and pass.

CONSISTENCY! Tonight is NOT the night to try that super energy meal you read about. Eat what you know from training. HYDRATE! Go over plans for getting to the race.

Check over your checklist. Make sure running buddies / spectators / pacers are ready to go.

Race Prep:
Check the weather for the 5th time. Lay out what you plan to wear. Put the timing chip on you shoe. Pin the bib to your shirt.

Lay out all the things you need (breakfast bar, Glide, hydration). Pack your bag for bag check.

Go to bed EARLY:
Plan for 8 hours if you can (actually, do this for the 2 days before as well). Not the night for the Margarita party.

Morning of Race:
Use the restroom early and often Check the weather one more time.

Eat breakfast and down 20oz of water / Gatorade before you leave or a you get to the race (about 2 hours from race start if you can).

Get there early enough to make sure you can use the restroom (1.5 to 2 hours perhaps) Drop stuff off at bag check when you are ready to go Line up in plenty of time; get to the corral 20 to 30 minutes early, you will be more relaxed if you’re not in rush Don’t stand around, relax and focus Stretch, go over strategy for the race in your head or with buddies Hydrate again with 8 to 12 oz about 15 to 20 minutes before the start.

Potential Items for your checked bag:
Flip flops
Fresh shirt
Fresh pants
Jacket
Food / hydration
Towel
Wet wipes (shower in a pouch)
Phone
Don’t put anything in that you can’t stand to lose

Things to have for the race / do before the race:
GU
Glide Hydration / fuel belt
Candy
Nip guards / band?aids
Spare socks
Sunscreen
Extra safety pins (for buddies)
Clothes you know
Shoes you know
Breakfast you know
Toilet paper
Trim toe nails
Gloves and shirt (and hat?) you are prepared to toss after a couple miles

The Race                     

Start slow pt 1. It can be crowded and weaving in and out of the crowd will wear you out.
Start slow pt 2. Take the first mile easy (45sec to 1 minute off of pace) and settle into the pace. Let yourself warm up.

Hit the timing mats. Remember to hydrate and refuel. You may feel great, but you still need this stuff.

Water stops:
Stay to the center if not taking water, go the edges if you are taking water. The front tables are crowded, the latter tables aren’t. They can be slick, so watch out ?It is ok to walk them

Take your GU as you run up on them so you have it down when you get the water. Stay to the outside so don’t get in the path of other runners. Be careful not to talk yourself into walking? It is a good break, and can actually help you keep pace.

It is OK to walk:
It will hurt. Everyone out there will be hurting with you. Just stay focused on the next mile, the next lamp post, the next runner, whatever you have to do keep your motivation and keep going.

Finishing is success. Getting out there is success. Did you break 2hrs 30 mins? Me neither. But I got out there and that is more than the people who ask, “You’re running how far this weekend?”

Post Race                    

Refuel:
As soon as you can handle. Carbs and protein so your body can start to rebuild some. REHYDRATE. Beer does not count, save that for later. WATER or Gatorade is a good start. Walk it off. Sit and rest, but walk around a bit too so that you don’t stiffen up. Warm, comfy clothes that you packed in the bag you checked pre?race. The most comfortable shoes you have. Be prepared to stretch lightly, and ice if you need to.

Go home and rest, let your body repair.

Post race afternoon/evening:
EAT. Eat some more. Still hungry, have a pizza. You just burned through 2600 calories! DRINK. Mmmmmmm, beer. And hey, you’re in for a quick buzz after all that effort. BE MERRY. After all, look what you did today.