I had saved this post from Coach Charles years ago when I was getting ready to do my first 1/2 at WDW. I thought you all might enjoy reliving his wisdom.
- Run smart:
............ Stick with your training plan, modify if needed, but keep running! Go slower (don't let the energy of the crowd cause you to go faster than you plan!), and reduce run intervals if needed, but keep running! Go from 10 & 1 to 5 & 1, or whatever keeps you running after your 1 minute walk break!
.............Really hold back for the Half, and hold back for the first 30k of the Full.
............ It's the last 12k that will mentally challenge you the most: keep some energy in reserve for that. Take and give energy to the other runners around you. You can help each other thru!
........... Don't plan on any records, plan on just having a fun time!
2. Fuel smart before, during, and after both:
..............Keep your fuel tank topped up during! Take in fuel that works for you at regular intervals (don't let yourself get to the point of feeling you need fuel) .
............. Stay hydrated & remember your electrolytes! Having your own 2bottle fuelbelt that you can refill enroute lets you drink on your schedule.
............. Her strategy of having the "saltiest-ol'-bag-of-chips-night-before-a-race" has worked for me every long hard run I've done! (for some odd reason, I did not do that for 2012 Tower of Terror-- and it was brutal!)
3. Carry smart:
...............Carry adequate & proven fuel for yourself (it should not happen, but what if you count on the fuel stops & they run out? Figure out how many to carry: If you fuel every 40 mins & plan to do the Full in 5.5 hrs, that's 8... 1 to start & 7 en route), Also, a variety is good to carry: en route you might need to switch from beans or gels for various reasons - even just for a pickme up).
.............Find room (tuck inside your bra, have a shoe pouch, armband, extra fuelbelt pouch, even pin & elastic band to your belt/pants/etc) for your fuel & other musthaves (eg bodyglide, sm sunscreen, adhesive tape, camera/iphone, music, money & ID & roomkey....in a pinch you could use lipbalm for bodyglide).
4. Dress smart:
............Bring a variety of clothes from home, as while shorts/capris & shortsleeve most likely will be fine once you're running, you'll appreciate extra warmth pre-race & early race... and you won't really know until close to race how long you'll need the extra layers! Bring either clothes that you can toss as you run, or that you can easily tie around your waist.
5. Show your body & your feet the love when you're done!
............ Stretch, soak, massage, treat it well!
6. High Fives, 'cause you can do this! You're ready! You're awesome!
‘They hay is in the barn!’
Coach Lackey used to yell that as we finished up practice before the big game. It was a groaner to a teen as we really did not understand the meaning of the phrase. It’s a simple way of saying trust all the work you have put in this fall and let the race come to you. You may not feel well trained or are suffering through injury or illness or worse; both. Relax.
Think back as you pack and think of how hard it was to run 2 miles last July and now how short a 10 mile run feels. Think of all the trials you went through and how you developed the tool set to pull a run out and finish it rather than throw the towel in and head home. There is an inner peace that you have now that will help carry you through the race(s) this weekend.
If you are in the lack of training or injured camp, trust that the miles put in will help get you to the finish line. I know some have run little since Thanksgiving and yes, you too are able to finish. Keep a positive outlook as you start and it will help carry you to the line.
It is very normal to be a little nervous today; especially if this is your first event. It may be difficult to work as you loop through the what more could I have done list, over and over and over. Note that even those with 20+ marathons have some of the same nerves. The causes may differ just a bit, but the nerves may be just the same. Take a deep breath and relax as you work through this short work week.
Hydrate starting today. You may be snowbound and think that is silly but if you amp up the daily intake by just one glass or two every day this week your body will thank you. Make sure to buy a bottle of water for the plane. Air plane will suck the hydration down.
Make sure you have everything on your check list. I have seen a couple versions floating around, make sure they fit what you have trained with this fall. Carry your race shoes and clothing in a carry on. It does not happen often, but you really do not want your running shoes in Hawaii while you are in Orlando.
Make sure you do not amp up eating once you arrive. Disney has really amped up portion sizes and buffets are just bad news if you fail on self control. You want to maintain a nice balanced and well portioned diet from now until race morning. You simply do not need to gorge on a ton of pasta, a simple and light pasta meal should be more of a celebration of race eve than a thanksgiving meal wannabe.
The weather looks warm and worse humid, I urge a cautious pace on race morning. You know what your training pace has been; start with that or maybe 30-60 seconds slower. Dew point (or wet bulb) temperatures are the statistic to look for. When they are above 60F, caution is needed.
Race morning can be an all nerves on deck period. Take a few deep breaths and make sure you do not walk out the door missing something important – like your bottoms. Ok Bib. I find that I allay most nerves by laying out my clothing in a stack; especially in a hotel type room. The first thing or bottom of the stack are my shoes then socks, HR monitor, Shirt, Bottoms…. That way you are pulling the first item needed from the top of the stack, then the next and so on.
OK gut check time. I know there are a few folks who are worried about the balloon ladies, sweepers, or just failing. I cannot emphasize enough that you especially need to trust you training. Come on and start with us. It is a great experience to be at the race and in the start. The forward momentum of the morning can create a newer level of energy that may well carry you 5-6 extra miles beyond expectation. Keep one very simple thought as you move through the race …………… The Relentless Pursuit of FORWARD Momentum. It’s that simple. Rather than worry once you pass Start, focus all thought, effort and action to the simple goal of the Relentless Pursuit of FORWARD Momentum. Keep you stride light. Head up. Shoulders back and arms freely swinging with a RELAXED grip. Smile, yes SMILE and take a deep and cleansing breath every so often…. Make the Relentless Pursuit of FORWARD Momentum your race day mission. Track your personal time from the start line. Make a pace list if you need so that you can check your personal time at every mile point i.e. :16; :32; :48…. If you are not building a buffer on those splits stay focused on your race day mission; the Relentless Pursuit of FORWARD Momentum. That may mean skipping a photo op, pushing through and avoiding a potty break, or simply knuckling down.
I know that there will be a few who try and try with all their might yet find themselves in a bus seat. It’s ok. Understand that you are part of the 1% of the world’s population who will start a marathon event this year. Hold you head high and enjoy the fact that you are not sitting on a couch or you are not the grumpy guest miffed at the runners who are keeping him from easily walking to a ride. You are one of the few who decided to be healthier and fitter last year and this is YOUR celebration and party. Enjoy the race while you are in it and know that even in an apparent failure, you are still a winner. You have moved off the couch. Take lessons learned and apply them to your next race.
Everyone, have safe travels and enjoy the race.
One final thought….
I wish I could say something classy and inspirational, but that just wouldn't be our style. Pain heals. Chicks dig scars. Glory... lasts forever. – Shane Falco
The marathon is a 99% aerobic event. The key to improving your experience in the marathon at the end of the race is to improve your aerobic base and endurance. This is accomplished with mostly easy running. My philosophies on training plans whether they be 3, 4, 5, 6, 7 days per week or multiple runs per day are the same.
1) Have balance in the schedule. When you look at the schedule and the amount of time spent running it should be about 80% easy and 20% hard. Easy is defined as paces about 40 seconds slower than marathon pace and slower (Long Run or slower). Hard is anything at marathon pace or faster. *There is a grey area between my two definitions but most don't do training there.
2) Have balance in the schedule. When you look at the weekly mileage the longest run in the week from a mileage standpoint should be no more than 35% of the total mileage. If you're running 30 miles in a week, then the longest run should be no more than 10.5 miles. The more you have your long run consist of your total weekly mileage the more it increases your risk for injury and makes the recovery longer before the next run (increasing the chance of not being able to comfortably complete the next run).
3) Be wary of too long of duration of runs. Since you are doing run/walk the suggestion I've seen from Coach Jack Daniels is to not exceed 4.5 hours. Beyond that point you have diminishing returns and are increasing your chance of injury. You might say to yourself well how can I train for a 5, 6, 7 hr run with only a 4.5 hour maximum. The key if you're concerned is to boost the mileage/time spent training on the day prior to the long run with lots of easy mileage. It ensures you'll come into the long run not at 100%. This strategy will pay huge dividends at the end of the marathon where you're hoping to improve the most. The concept is referred to as cumulative fatigue. *For people who run and don't do run/walk my suggested max duration run is 2.5 hours.
4) Be more concerned with the time spent training and less concerned with the actual mileage. My philosophy is that (relative fitness training pace) X (time) is more important than actual mileage. My goal in marathon training is to complete as many runs per week between 60-90 minutes. Whether you run 15:00 min/mile or 5:00 min/mile my suggestion would be the same. However while the mileage completed by either person would be different, I believe their relative physical gains are the same if done at the same (relative fitness training pace) X (time).
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The furthest back my runkeeper data goes is from 2012 right before I got pregnant, but I was already running at least 3-7 days a week. I had a break during my 2nd-3rd trimester due to a pubis symphysis dysfunction but kept as active as possible during that time with ellipticals and hikes. I do remember only running 1-3 miles at a 10 min pace a month after delivery and found it pretty tough.
