Marathon Training Tips

[Aisleleven]

Here are some Marathon Training tips that I got from my training group today...

The final week before the marathon should be a "Right Brain" week - get rest, drink water, try to relax, and start getting excited about what will be a great day in your life!

Before Leaving Home:

Taper the week before marathon, any running you do should be very easy
Write down your list of things to bring, use it as a check off list
Plan what you are going to wear (NOTHING NEW - old and comfortable is best)
Plan for cool and warm temperatures as well as rain. Yes, it does get
cold here in Florida so be prepared (38 degrees at Disney '99 and '04)

For cool weather, pack clothes that you can wear at the start and
then "throw away" after the marathon starts. Discarded clothes are
usually donated to local shelters so they don't go to waste. Also pack
2 large trash bags. One to use as a poncho by cutting holes for your
head and arms and the other to sit on before the race starts. You will
also want gloves (socks work great) and a hat. Plan on layering
multiple thin layers instead of wearing one heavy thick layer.

For warm, sunny weather, plan on a hat and sunglasses and your
normal running clothes. You should also pack sunscreen.

For rain, a hat with a brim is your best bet.

When you decide what shirt you will wear during the marathon, put your name on the front. People, both spectators and other runners, will cheer for YOU by name. This really helps late in the race!

Be sure to pack your water bottle, energy bars, energy gels, pre-run breakfast food, post-run recovery food, etc. Pack whatever has worked for you in the past. DO NOT TRY ANYTHING NEW and don't rely on your favorite food being at the event site for you. Be self-sufficient.

Pack Bodyglide or Vaseline to prevent chaffing (if you use this)

Pack clothes and other items for after the marathon. You will be able to check a bag with the race officials and pick it up after the marathon.
Sweat shirt, long sleeved shirt, sweat pants, anything warm and dry.
Sandals or dry shoes and socks
Towel, blanket, or other soft item to sit on
Post-run food (carbs and protein), water, sports drink
Sunscreen
Phone number list and change for a pay phone

Pack a camera, disposable ones work great, to carry with you during the marathon

If you are flying to the event, pack marathon clothes and running shoes in a separate bag and carry on to the plane (you don't want to lose these items)

On the Airplane, be sure to drink plenty of water. The low humidity and altitude of the aircraft will cause you to dehydrate much faster than normal

Be sure to bring your "race entry card'. This should come to you in the mail prior tp the event. You will need it to pick up your race number and goody bag.

 

[Aisleleven]

Drink water - LOTS OF IT. Also drink some sports drink to get electrolytes and carbohydrates.

Plan on spending some time at the expo to pick up your race number and visit the vendors. Bring your race entry card.

Don't wear your marathon t-shirt until after the marathon (everyone will know you are a rookie, especially if you wear it during the marathon)

Do some walking but not too much. Don't wear yourself out before getting to the starting line.

Eat a dinner that is high in carbohydrates (pasta, etc) but not too late in the evening. About 6-6:30 PM is as late as you should be eating a meal. If you get hungry, eat a light, small snack later.

Check the weather forecast and make a final decision on what you will wear before, during, and after the marathon.

Lie out your gear; remember that what has worked for you in past long runs will work for you on marathon day. DO NOT TRY ANYTHING NEW

Pin your race number to the front of your shirt the night before. Be careful where you put the pins so they will not cause chaffing.

Be sure your champion chip is attached to your shoe the night before.

Pack your "finish line bag". Plan on checking your "finish line bag" with the race officials; don't leave it with a friend/relative. They may be hard to find after the marathon and you want to be sure you have access to your supplies.

Make plans with your running buddies for race day. Will you stay together during the race, even if someone is having a bad day? Will you stay together for the first 10 miles? Work it out BEFORE the race!

Make plans with friends/relatives on where to meet after the race. Most marathons have an area designated to reunite with friends/family. Make alternate plans just in case you can't find each other. Be sure you can get back to your hotel and into your room on your own if you have to. Have money for a cab and a hotel room key, just in case.

Don't worry if you don't sleep much the night before the race, no one does and it won't affect your performance.

 

[Aisleleven]

Eat something light for breakfast (half a bagel, banana, etc) at least two hours before the race start.

Try to go to the bathroom before going to the start line (preferably before leaving the hotel). There will be bathroom facilities at the race start (and long lines to use them).

Apply Bodyglide or Vaseline to prevent chafing (only if you have been using these products on long runs)

Apply sunscreen. Try not to apply sunscreen above your eyes (on your forehead) as it will run down into your eyes as you sweat.

Wear your "throw away" clothes and bring (or wear) your trashbags

Bring water bottle, GU, Powerbars, PowerGel, etc. There will be support on the course, but don't rely on it. Be self sufficient.

Walkers, bring a course map. If the course is open to traffic while you're still out there, the course will not be as obveous. Know where you are going!

Plan on arriving at the starting area at least 45 minutes before the race start. This will give you time in case of bad traffic and to do any last minute preparations before the race start (like go to the bathroom).

Line up at the start with others running at your same pace. Faster runners go to the front, walkers to the back. The race is timed from the time YOU cross the start line until YOU cross the finish line with the ChampionChip. Don't worry if it takes 5-10 minutes to get to the start line after the gun goes off.

 

[Aisleleven]

Don't get "caught up" in the start and go out too fast. Remember, go slow at the start and pick up your pace late in the race if you still feel good.

MOVE TO THE SIDELINES FOR WALKING BREAKS - IMPORTANT Race Etiquette. If you just stop running suddenly, someone may run into you from behind. This is dangerous for you and other runners.

When you throw away your "throw away" clothes, throw them under or behind an aid station table. Don't just drop them where another runner may trip over them and get injured. This also makes it easier on the volunteers that have to collect them.

Be VERY careful of discarded cups and fruit skins at water stations - very slippery.

Stop at EVERY water station and fill up your water bottle (water and/or sports drink). NEVER leave a water station with less than a full water bottle.

Carry a disposable camera during the marathon. Take pictures along the way, have others take pictures of you. The few seconds of time it takes to take pictures are well worth it.

Talk with others along the way. Make some new friends.

Thank ALL of the race volunteers at the aid stations. They are giving up their day for YOU.

"High five" as many kids on the course as possible. You may inspire a future marathoner!

Cross finish line alone, raise arms in victory, SMILE for photo

Be careful not to cover your number while stopping your watch when crossing the finish line (you may not get a finish line picture)

After you finish and get into dry clothes, wait at the finish line for other team members to finish, cheer them on, take pictures, and have fun!

Enjoy the marathon!! Time does not matter because everyone is a winner!

Expect nothing, be self sufficient.

ENJOY THE EXPERIENCE!!

 

[Aisleleven]

Walk slowly for 30-60 minutes; pool for an hour.

Stay away from the hot tub and sauna! They feel great, but the heat and steam are very bad for you and very dangerous right after a marathon.

Bring some bath salts, bubble bath, lotions...they feel great after 26.2 miles (warm water...not HOT!)

Drink fluids (4-8 oz per hour), low fat snacks, eat a great dinner - YOU DESERVE THE BEST!!

Next day, walk slowly for 30-60 minutes.

Bring comfortable LOOSE shoes for after the marathon.

Wear your medal and T-shirt on the plane and to work - IT'S TIME TO SHOW OFF!!

REMEMBER:

YOU CONTROL YOUR POSITIVE ATTITUDE

DRINK WATER/BE HAPPY/BE PROUD/RELAX

Remember why you chose to do this and plan to have a great time. You will finish feeling good both physically and mentally and have a great time - it will change your life forever!!

(Courtesy of Friends in Training - All rights reserved)

 

[karebear1]

Thanks for the tips Aisleleven. It's been nice to have someone posting that has raced before!

 

[TammyNC]

Thanks for these wonderful tips. I'm going to print them out and keep going over them.

 

[Aisleleven]

 

[ohMom]

oh my goodness i've got goosebumps and i'm teary eyed.................what is that about?

thank you thank you -- i'm printing that ALL out!

 

[Aisleleven]

oh my goodness i've got goosebumps and i'm teary eyed.................what is that about?

thank you thank you -- i'm printing that ALL out!

You're doing exactly what you are supposed to be doing...you are excited and you should be!!!

 

[geetey]

Thank you SO much for taking the time to post this!!! It is great posters like this that make the WISH boards such a wonderful place of support!!

I plan on following all of your tips! Gotta get those pics while on the course. Is it true that the characters will be out there cheering us on? Just wondering if I have time to grab a shot or two with them. Say Cheese!

 

[Aisleleven]

Thank you SO much for taking the time to post this!!! It is great posters like this that make the WISH boards such a wonderful place of support!!

I plan on following all of your tips! Gotta get those pics while on the course. Is it true that the characters will be out there cheering us on? Just wondering if I have time to grab a shot or two with them. Say Cheese!

You are certainly welcome...I know it it was a big help to me last year and a good refresher for this year!

Yes, the characters are out cheering on the runners...so are A LOT of CM's...for the most part, you will have time to take some pictures with them...Mickey, Donald, Goofy and Minnie were at the start and Goofy and Minnie were at the finish for the full last year...They both high five'd me...very cool!!

 

[Cheryl N. WI]

Thank you so much for posting all these great tips! I am printing out 2 copies right now, 1 for myself and 1 for my friend and her son who are coming with me. Thanks again!

Cheryl

 

[pixiechick]

Yes, the characters are out cheering on the runners...so are A LOT of CM's...for the most part, you will have time to take some pictures with them...

I have another question about this. I'm running the half and wasn't planning on wearing a fanny belt or carrying anything. If I bring a camera, I need to deal with carrying it somehow. Are there enough characters along the course to make it worthwhile?

Thanks for all of your help and experience!

 

[Aisleleven]

I have another question about this. I'm running the half and wasn't planning on wearing a fanny belt or carrying anything. If I bring a camera, I need to deal with carrying it somehow. Are there enough characters along the course to make it worthwhile?

Thanks for all of your help and experience!

Hmmm...I don't know...I think it would be kind of subjective...yes, there were a lot of characters, but I don't remember who or where they all were...

My *personal* opinion, don't worry about carrying a camera if you weren't planning on carrying anything during the race...

I'm not anti camera or anti pictures, if you are going to have room in a pocket or fanny pack, then bring one, otherwise, don't worry about it and just enjoy the fact that they are cheering you on!

 

[pixiechick]

I'm not anti camera or anti pictures, if you are going to have room in a pocket or fanny pack, then bring one, otherwise, don't worry about it and just enjoy the fact that they are cheering you on!

Thanks again! Camera/no camera, hmmm...The important decisions I have to deal with in my life! I've got it rough!

 

[Aisleleven]

Thanks again! Camera/no camera, hmmm...The important decisions I have to deal with in my life! I've got it rough!

I totally understand...lol...right now my big decision is what flavor Gu should I take??

LOL

 

[geetey]

That's easy!

VANILLA BEAN!!!

Just Plain will do in a pinch though.

 

[Aisleleven]

That's easy!

VANILLA BEAN!!!

Just Plain will do in a pinch though.

I love the Vanilla Bean...but I like the Banana Blitz too...and the Chocolate Outrage isn't bad either...

I don't like the plain all that much...I think it has a funky aftertaste...

LOL

 

[Lisa loves Pooh]

Yuck on the Vanilla Bean...it triggers my gag reflex (does that when I'm preggers too--but I'm not--so must be my body exerting itself big time that it cannot tolerate the Vanilla Bean.).

I like the Berry--Orange is okay--tastes like Gatorade--and I'll do plain.