Friday, September 28, 2007
Thursday, September 27, 2007
Thursday, September 20, 2007
Tuesday, September 18, 2007
Monday, September 17, 2007
1. Eat a HUGE breakfast before your race so you will have plenty of fuel for the day!
2. Don’t drink too much the day before the race. It will only make you have to pee.
3. Wear a bikini or better yet, a Speedo even if it is 20 degrees outside.
4. Get to the race corral early! It’s good to be the first one in. That way you can be assured of being right up front. One hour before the corrals open is a good rule of thumb. Do a 1 or 2 mile all out sprint 20 minutes before the race begins. In this way your muscles will get used to the idea of rapid movement and you will be more likely to place high in the race.
5. To avoid getting too cold before the start. Do some jumping jacks and push ups. It really psyches out the competition to see a middle age man crank out 50 push ups right before the start! I usually get a couple of "Whoa...Take is Easy Big Guy!" comments when I am cranking out the j-jacks in a crowded corral!
6. Wear track spikes (The sound you make on the pavement….intimidating). -OR-
7. Buy a new pair of shoes for race day (forget the above comment)! Regardless of what you train in, visit the booth of the major footwear sponsor and buy THEIR shoe! After all, they spent a ton of money to sponsor this race. The least you can do is wear their shoes. If you place high enough you will be ensured a sponsorship. Here’s another (sub tip): save weight and shave seconds by not wearing socks.
8. Body glide is for wimps.
9. At mile 2, stop in the in the middle of the road and stretch. Stretching is important and staying in the middle makes it more difficult for others to get around you. Never forget it's a race. Everyone else is the enemy. They are bad people.
10. Sing the songs on your ipod out loud! This way others can find motivation from your music too.
11. If someone tries to pass you, try to float back and forth on the road to block his/her way (tip: don’t look too obvious). Imagine you are a squirrel in traffic! Act like you didn’t mean to.
12. If you can’t block them, subtly trip any runner that makes it around you. You're not going fast, so why should they?
13. No matter how your muscles feel, keep running fast. Pick it up early so you can bank some minutes. You’ll need em’ later when you begin to fade.
14. Shave time by racing through the water stops. This is an excellent opportunity to pass those you didn't trip as they slow down to drink.
15. Always run with the largest crowd. (forget the tripping stuff above) This way you will never be alone and you can talk with more people. People WANT TO KNOW WHAT YOU ARE THINKING even if they don't really seem friendly. Try just STOPPING UNEXPECTEDLY (hilarious).
16. Constantly change speeds to keep from getting too bored. Surging ahead (don't forget to zig-zag) every so often helps to keep people out of your way and keeps you alert and fresh. Try doing an all out 10-20 second burst (you can even do this with your eyes closed) every 5 minutes or so, then walk until you catch your breath.
17. When the going gets tough, just quit going -- no one will care. You have trained and worked hard for this day but so what. Marathons are not supposed to hurt they are supposed to be fun!
1. First, register late, without a clear picture of what you are doing or why. Just know deep down inside that you've done this before, and it will work out ok - somehow! Don't make reservations at the race site in advance, and leave your travel plans to chance - and to the last minute. It will all work out in the end.
2. The week before your run, see if you can find a nice "tune-up" race, the longer the better (15k to half marathon). It is a great confidence builder to feel the wind blow through your (thinning) hair as you gallop madly down the road in that somewhat shorter but much faster, final tune up run!
3. Test your preparedness through the final week by doing some semi-long tempo sessions. Again, these are great affirmations of your superb conditioning. And you need to know that! I like distances of 10-12 miles.
4. Since a good portion of the marathon training that we have been doing is supposed to condition our bodies to burn fat during the marathon, "fuel up" for the big race by eating every meal the week before at either McDonald's, Burger King, or Culver's. I've even heard that Burger King has a 2 for $3 special going on their Whoppers right now. I can't think of a better pre race meal...
5. (On the other hand) there are many experts who encourage fasting for 2 or 3 days before the race. You don't want to be hauling around a bunch of unnecessary weight for 26 miles. Thinner is better, just look at the elites. And since fasting depresses appetite after a few days, you won't get hungry during the race, or even afterward. Consuming nothing but water and thin broth also will ensure you are fully hydrated. Combining the "runner's high" with the "faster's high" ensures peak performance and out-of-body experience.
6. At the expo, plan on spending the whole day! It’s a big show with LOT’s to see and do. The more stuff you buy and carry (treasures in beach combing parlance) the better. Walking around will help to keep the legs limber and work out some of that soreness from those tempo runs!
7. At the end of the day - now two days from your big event - eat hot dogs and sauerkraut for your carbo-loading dinner.
8. After the expo, go see the sites! Go to a museum and walk around. Most marathons are held in big cities. It’s a great opportunity to get some culture.
9. Sleep in your car with your family the night before the race (I told you it would all work out).
10. If you can run one mile you can run 2. If you can run 2 you can 4, and if you can run 4 you can run 6. And so on . . . if you can run 20 you can run 26.2. So, as long as you can run a mile you are set. Time to taper.
11. If you can run a 10-minute mile you can run 9:00. If you can run 9 you can run 8:30, etc. Thus, if you can run 6:45 you can run 6:30. And since we all know training pace is magically 2 minutes per mile slower than race pace, you can run 4:30 pace for the marathon and set a world record. All through the power of logic and positive thinking.
Tuesday, September 11, 2007
Monday, September 10, 2007
I also load up on the body glide around the shorts, thighs and feet and nipples (yeah I know it sounds weird). Trust me on the body glide; it makes it so much more pleasant recovering if you don’t also have all these abrasions. Take some old sweats you won’t mind ditching at the starting line to keep you warm until you start and have one of those $2 disposable ponchos to keep the rain off. Also have a head band and/or hat and gloves that you don’t mind ditching. If you get hot while your running you can always shed these these items as you get going. Definitely ditch the sweat bottoms before the start.
Here is another tip, take about a quarter of a medium sized Gatorade that you bring right to the starting line. You can down it and piss in it right before the start. Cap it and roll it to the side of the street. I know it’s gross but these are the things people do. Your bladder semi will shut down and you won’t have to pee after you get going so the fluid will stay in you and you will sweat it out.
I have a pair of Nike mayfly’s coming in to try out on my next long run. They are billed as 100k disposable shoes for marathon racing. If they are comfy I’ll try them out. Here is a link to a review: http://www.associatedcontent.com/article/225187/nike_mayfly_road_racing_shoe.html
I’ll let you know about the shoes!