All in Good Company

With the last long run behind me, today Leah and I set out for a 7 mile run. At 6am, the temperature was a brisk 55 degrees. Within the first mile, our body heat had warmed up and we were running in perfect running temperature. We enjoy our runs so much. It's a chance to catch up on the weeks activity and chat about the plans for the weekend. After our run, we headed to the YMCA for the 8:30am TRX class. Our morning was certainly productive, to say the least! All the while we were running 7, our running coach was in Iowa running her 78th marathon in her 50th state!!! That's right, Mary started running 11 years ago and she has managed to run 78 marathons. Her goal is to run 100 marathons by the time she is 65. She is truly an inspiration. I have one more week of my usual activity before I have to really taper my physical activity. I got my last pre-marathon massage yesterday and plan to do HOT yoga tomorrow for some deep stretching. Next week will include the usual running, TRX, and personal training. I really have to listen to my body and make sure I get plenty of sleep. In fact, today I crashed for over an hour. I need to be super charged on sleep for the big day. I'm really concentrating on my hydration and nutrition these next 2 weeks. Each and every day leading up to the marathon are critical. Mary shared 26 marathon tips on her weekly email this week that I think are helpful. I have printed them out and plan to refer to them for reminders! 1. It's better to be 10% under trained than 1% over trained. 2. Remember that nutrition is not just important the day of the race. Be sure to drink plenty of water and eat balanced meals several days leading up to the race so your body is well nourished. 3. Trim your toenails at least two days before your race. 4. Trust your training and go with what the day gives you. Be flexible enough to make adjustments during the race and don't be afraid to have multiple goals going into it. Start conservative and hopefully game plan A will take full effect!! 5. Get a really good nights rest two nights before. It's much more important than the night before the big day. 6. Have a dress rehearsal of what you want to wear head to toe for the race. This includes laying out all items you will need or be taking with you for the race. Always include a cold or hot option so you can adjust depending on the race day weather. Pack one of every type of gear... no matter what the weather is SUPPOSED to be. 7. A huge need is BODY GLIDE and SOCKS. 8. Don't try anything new on race day. 9. Wear compression to avoid chafing. 10.Always go to the bathroom AT LEAST twice before the race, even if you don't think you need to go. 11. Take a Pepto-Bismol tablet before the race begins. It will settle a nervous stomach and help you avoid those "long stops" in the porta-potties. 12. Use a plastic bag, or throw away shirt at the start of the race instead of overdressing. 13. Remember a 1% decrease in hydration results in a 2% decrease in performance... Training for a 5k is a hobby. Training for a marathon is a lifestyle. 14. Wear your name on your shirt if it's not on your race number so spectators can cheer for you! 15. Don't go out faster than you trained, start slow and relaxed. Use the hydration/nutrition products you trained with. 16. Think of your race in pieces, run aid station to aid station. Mentally it is easier to do 2 miles than the full distance. 17. If doing the full, don't get sucked in to the half marathoner's pace when they are nearing their finish. Remember that they are finishing and you still have 13 miles to go! Also just watch your pace overall. Use that race day adrenaline but in an endurance pick me up way, not an excited sprint the first 3 miles way. 18. Walk through the aid stations. It's better to get a good drink. You'll lose more time if you get dehydrated than by walking a couple of minutes. 19. Take the electrolyte drinks whenever you can and water at every stop, don't wait until you need them. 20. Squeeze the cup! So you can drink out the little V opening. If you do choose to jog through, it will minimize what you spill on yourself. Practicing this technique could be beneficial if you are really trying for a good PR. 21. In the later miles make sure your arms are swinging forward and back, not side to side. 22. If you're going to make a mistake in a marathon, make it late! Too many runners run themselves out of races in the beginning. Save your bad (or brave) ideas for the last half. 23. When its late in the race, and you're hitting the wall...just keep taking steps. The miles run themselves. All you have to do is put one foot in front of the other, and you'll get there. It may seem like you're so far away from finishing, but you just have to keep taking steps. 24. Have fun! The marathon is an incredible feat. It's a shame to finish something so incredible and feel anything less than the kind of joy that brings tears to your eyes. If you can't have fun, it's not worth it. AND try to smile, it helps to relax your muscles which will leave you feeling better running, and you look good for the photographers along the course! 25. To aid in recovery, walk a little after you finish, hydrate, and eat a carbohydrate/protein snack. Compression sleeves are great to wear afterwards, especially if you are going to be driving a long way. Take plenty of easy rest days and take pride in your accomplishment! 26. Learn a lesson from every race. 14 days and counting until race day!!!