Coach’s Blog 11.01.16
Hi Jack’s NYC Marathon Team – Almost time “to get your New York on”. I hope you are enjoying this great fall weather we are having and are totally free of injury. It’s time to coast for a few days and really rest up. In less than 7 days it’s going to be to Your Marathon Day!!!!
This week’s update is somewhat of a rehash of my previous update to the Chicago Team. The training plan is highly flexible – just remember to keep all runs very easy. I typically run a reverse ramp such as 6 miles, then 5 miles, then 4 miles on Monday to Wednesday and a short 3 mile run on Friday. Alternatively you could do 6 miles Tuesday, 5 Miles Wednesday, 3 to 4 Miles Thursday. It’s ok to take two solid days off before the marathon. You will likely walk 2-3 miles on Friday or Saturday while at the Expo.
The weather forecast appears to be great – partly sunny, a low of 40 and a high of 55°F. It’s likely going to come down to how windy it will be. Prepare your gear and pack for contingencies.
Remember you get an extra hour of sleep on Saturday with Daylight savings. This may not likely matter as if you are like me, I don’t sleep well the night before a marathon and I usually wake up on my biological clock anyway. Try to adjust your sleeping habits by going to bed progressively earlier each night this week. Depending on distance and mode of transportation to Staten Island it is not uncommon for runners to be up by 4 or 4:30 come race day. Remember being off your feet and resting on Saturday evening is likely more important than sleep provided you packed in the extra rest on Thursday and Friday.
Here are some suggested things to do this week to prepare for your marathon day:
- DO NOT do any heavy cross training exercises this week – this includes weight lifting, riding your bike aggressively or Cross-Fit. You do not want to stress or strain a muscle that affects your running legs. Put this off for a week. You will have plenty of time before Christmas to get that workout in.
- Increase your daily intake of water – make a note to yourself to drink more water – an indicator you are hydrating well is your urine is colorless or very slightly pale yellow. Do this every day this week.
- Increase your carbohydrate intake and continue protein consumption but don’t over do it. It is normal to gain between 2-3 lbs. this week, but, try not to put on > 5 lbs as this can affect how you feel on race day.
- Reduce alcohol consumption as this dehydrates you but most importantly it negatively affects your deep sleep patterns – you want to catch up on your sleep this week (more on this latter).
- Layout your running gear this week (see check list below) – don’t wait until Saturday to find out you are missing something like fuel or gloves or your favorite shorts are in the wash. Assemble everything you think you will wear race day.
- Now think about what you are going to do if it is going to rain or if the weather is going to be cold at the start of the marathon.
- Assemble your contingency gear in separate piles. If it is going to be cold for the start I add a pair of ear warmers and thin gloves to my gear and also an old sweat shirt and pants. I might wear these to the start and discard them in the start corral just before the race. Note: these items get collected and are donated to charity.
- Cut your toe nails this week. Assemble your body glide or Vaseline.
- Plan how you are going to get to the Start. Review your directions to the Bus or the Ferry Terminal and reporting times.
- Note your race corral, wave and race start time.
- If the anxiety is killing you and your energy level increases that you feel the need to go run extra miles DON’T ! – walk for 30 – 45 min instead.
- Think over your race strategy in your head: e.g. when and what fuel, when and what hydration you will take and what you are going to do – to push and dig deep for the final miles until you cross the finish line with thousands of people screaming and cheering you on.
Key points for the last three days:
Thursday: pay attention to hydration, minimize alcohol consumption, run a very easy run to stay loose and eat a balanced meal for dinner with some extra carbs. Get some extra rest – go to bed 1 to 2 hours earlier.
Friday: I believe this is the key preparation day before the race.
Three key things to do:
- Carbo-load – eat some heavy pasta, bread potatoes etc with your meal – have seconds !! If you are going to eat heavy this is the day to do it. This prepares you for Race day better than eating the night before the Race.
- Hydrate well – minimal/no alcohol, avoid soft drinks, drink water.
- Sleep well – go to bed early a get a great nights rest. This is very important because you won’t sleep well on Saturday due to nerves and having to go to the bathroom every couple of hours and mostly from worrying about sleeping through your Alarm on Race Day!!
- Pick up your race packet – if you haven’t already done this.
- Be careful what you eat or sample at the EXPO – keep to your normal routine – let’s not get an upset stomach one day before the race. Collect samples and eat them much later after your race day.
- Also Pay attention to how long you are on your feet during the day – Walking for 1-2 hours at the EXPO is fine, but, try not to be on your feet for 5 or 6 hours! Rest and read a book.
- Continue to hydrate well.
- Join us at the Jack’s Team Dinner 4:30 pm @ Patsy’s Italian Restaurant, 206 E. 60th Street for a light dinner. The Team would love to meet you.
- Finalize your Race day clothes for the weather conditions expected – Lay out your gear so it’s easy to find and put-on, on Sunday morning. Make sure your running shoes are with your gear
- Attach your Bib to your shirt and timing chip to your shoes – you’ll be happy you don’t have to do this on Sunday morning!!
- Organize you gear to stay warm on Staten Island.
- Pack a Ziplock bag with your subway pass, cash, credit card and ID
- Organize your breakfast/meal for Sunday morning before heading to bed. You should eat what you have practiced each morning before your long runs. DO NOT Try something new.
- Organize a snack bag to take to Staten Island with you so you can eat a light meal about 90 min before your Wave start.
- Go to bed early – you may not sleep well but it will be good to rest your legs and stay off your feet for 9 to 10 hours
Here is a copy of my standard Marathon check list:
- Race shoes
- Singlet or Shirt and/or Sports Bra.
- Race BIB Number and Timing chip
- Watch / Garmin / Heart Rate Monitor
- Extra pins
- Socks (and extra pair for after race)
- Hydration Belt with bottles
- Fuel Belt with Energy Bars or Gels (consider putting Cliff Bloks in zip-lock baggie for easy access)
- Water bottle for start
- Gear check bag
- Directions to Start
- Body glide and/or Vaseline
- Ear warmers or hat
- Warm up clothes: old sweatshirt and pants
- Light Jacket
- Gloves: buy a light weight pair that you can discard
- Tissues or baggie with hand-wipes
- Money for Post-Race Activities
- Crocks, sandals, flip-flops or extra shoes for after race
- Post-Race clothes
Sunday Oct 9th is your Marathon Day:
- Try to Stay Relaxed.
- Check over all of your gear and your supplies to stay warm on Staten Island.
- Get up early and eat a light breakfast. Also take your snack bag with additional food with you to Staten Island so you can eat 1.5 to 2 hrs before your start time.
- Stay hydrated but don’t over do it.
- Try to get your morning bathroom break in before getting to the race area
- Stick to your race plan and focus on enjoying your marathon day
- Do not get sucked into the race excitement and go out too fast – stick to your plan.
Enjoy the experience on Staten Island. Meet someone – half of the people there are from another country in the world.
There is No Other Marathon Like the NYC Marathon!
Once again trust in yourself and in your training. Send me an email if you have any questions or concerns.
See you in New York City!!
TEAM NOTE: Everett and Sharon will be at the Expo on Saturday between 11-2. If’d you’d like to meet up to say hi and/or share a ride to Patsy’s together, please let us know. Text or call: Everett’s cell 630-881-0121 or Sharon Marston 708-203-0105