Daily Tip #4: Train Your Brain

For the last several months, you’ve been training your body to handle the demands of a 26.2-mile race. You’ve been putting in your long runs and increasing your mileage, hydrating and fueling, and trying to get adequate rest and recovery. But just as important as physical training is what goes on in your mind. Your internal dialogue, what you tell yourself leading up to and on the day of the race, will have a tremendous influence on your performance.

“There are two ways to run and to think about it,” says Mindy Solkin, running coach, personal trainer, and founder of The Running Center. “Association, and disassociation.” Association is thinking about what you’re doing at that moment. Disassociation is distracting yourself by thinking about something else.

Many runners new to the sport tend to disassociate, Solkin says. They focus on the external stimuli of their environment—the weather or their conversation with their training partners, for example. Or they disassociate by turning inward and occupying themselves with personal matters—balancing their checkbook, for example, or mentally rearranging their living room.

Solkin prefers that runners tune in to their activity. “I like my runners to associate,” she says. “Focus on your body, really feel your form—your stride, your posture, your breathing.” Known as mindfulness, or being in the moment, association “develops much more control and focus,” Solkin said.

Once you’re aware of these different mental states, you can use them to your advantage during racing and training.

During the marathon, it’s good to alternate between disassociation and association. Enjoy the bands and the crowds—they’ll help you get through the rough spots. But it’s important to stay tuned in to your body, even when you experience pain. “You want to know where the pain is coming from, and what might be the possible cause,” says Solkin. “Is the pain due to your form, or are you off balance because you’re running on the camber of the road? If you disassociate and think that’s going to make the pain go away, you’re wrong. It won’t.”

While training, staying present and associating will help you manage pre-race stress. With all the anticipation that accompanies marathon training, it’s easy to get trapped in a pattern of worry, which is, essentially, disassociating. After all, thinking about the congestion at the marathon start while you’re on a four-mile training run is just as disassociative as balancing your checkbook. Excessive, out-of-control worry can be an energy-zapper. Instead, set aside time to think about how you will handle problems when they do arise and also imagine your best-case, best race scenario.

To help you, become familiar with the course. There is a great site provided by the Richmond Times Dispatch that has mile-by-mile photos and decriptions. If you have not visited this yet, please take time to do it. I sounds silly, but it takes your mind of your run when you can look around like you are on a scavenger hunt looking for things.

It’s true: The Richmond Marathon course is hilly compared to Rocky Mount, with long roads and potential gusts of wind. But it’s also true that with the right mindset, you can handle whatever this race dishes out.

Daily Tip #3: Motivation for the Distance

You might think, “It’s too far, I won’t make it.” Or, “I’m so slow. I’ll be the last one across the finish line in Richmond!” Or, “I haven’t trained enough.” Or, “I’ve trained too much.” Or (pick one), “I’m too…old, young, thin, short, tall, fat, bald.” Oh, the crises of confidence that hit in these final weeks before the marathon! They can be enough to keep you awake at night or make even a short training run agonizing.

But here’s the reality: You will finish! You won’t be last! About 98 percent of those who start marathons run, jog, or walk across the finish line. Your goal should be to make the trip as pleasant as possible. Miles of training help, but so does a good mindset.

Here are three tips for helping your mind take your body to the finish line.

Break up the total distance. For real motivation, create short-term goals that will give you a sense of accomplishment during the event, not just at the end. Avoid using the finish line as motivation in the first half or even two-thirds of the marathon, says Ethan Gologor, PhD, chairman and professor of psychology at CUNY and a past captain of the ING New York City Marathon Psyching Team. The finish is too far away to be useful and you might actually lose focus. Likewise, goals that are too close to one another—every mile, for example—will make the race seem endless and tedious, says Gologor. Exactly how you break up the race is up to you. (every five miles? every 10k? you choose!)

Take the focus off of your own feet by thinking about someone else’s. The best place to learn how and why other people are running. When you begin to doubt your own strength, imagine training with a new set of lungs from a transplant surgery. Or consider how motivated you would be if every mile you ran helped raise money for a disease that’s affecting your own child. These are the real experiences of runners who will be in the pack with you on November 11.

Give yourself a reason to continue. When a voice of self-doubt pipes up in your head, don’t take it to heart. Instead, recognize it by saying, “That’s the voice of self-doubt,” then exhale and picture it moving out of your head. It might help to replace the doubt with words of self-belief. Perhaps you need a statement of affirmation at the ready. You can create one. Mine is "My Medal, Hot Shower, Our Team"

Daily Tip #2: Get Dressed!

You might think that it’s a little early to plan what you’re going to wear on November 11, but actually, this is the best time to think about your marathon wardrobe. Now is the time to be certain you have the right clothing on hand, to buy or borrow any items you need, and then to test the gear so you know it will be comfortable during your 26.2-mile effort.

Planning what to wear in the Richmond Marathon can be a challenge, as autumn weather in Virginia is fickle. The current predicted temperature is a low in the upper 40s and a high of 67 (this will change). Two years ago I froze in with 30 mph wind gusts. Last year was perfect and both men and women set course records.

However, there have been extremes: Temperatures have been in the upper 70s, and in the lower 30s in the past. There have also been rainy and very windy days. With a chance that it could be anywhere from 33 to 80 degrees, it’s best to have a variety of ensembles on hand, ranging from shorts and a singlet to tights and a jacket. If you don’t already own them, purchase or borrow a wind-resistant jacket; a pair of tights or wind pants; long-sleeved and short-sleeved moisture-wicking shirts made of synthetics such as Dri-Fit, CoolMax, or PolarTec; synthetic shorts; synthetic running socks; mittens or gloves; and a fleece pullover. Avoid cotton, which absorbs moisture and swells, causing blisters and other problems. Buy your gear from experts. Shop at running specialty outlets where the salespeople know the sport as well as the apparel.

Part of the reason to do long runs, explains distance running coach Mike Keohane, is to make sure that your gear works during long runs. Fortunately, October tends to dish out a little of every type of weather, so you’ll probably have the opportunity to test every item. This testing should include not only your apparel, but anything you might be wearing or carrying, such as a fuel belt, water bottle, or gel pinned to your shorts.
“The general rule is run in and wash everything a couple of times,” says coach Mike Keohane. Now is the time to express your own style, says Keohane. “What’s comfortable for your friend might not be comfortable for you,” he says.

Follow the guidelines below when testing possible race-day outfits:

• Practice adding and removing layers while you’re running. Can you comfortably go for miles with your jacket tied around your waist, for example, or is it too bulky?
• Be certain that nothing is rubbing, even a little bit. Rubbing and chafing might be uncomfortable or annoying on a short run. During a marathon, an irritating sock or sleeve can rub your skin raw.
• If it can’t be fixed, don’t use it. A bouncing zipper pull can be removed or pinned down; clothing that bunches on runs should be dispatched.
• Test different ways to carry whatever you’ll want on you during the race (gels, other snacks, etc.): in pockets, a waistpack, or pinned to your waistband.
• If you pin your number to your shorts, can you still do what is needed to use the bathroom?

Keep in mind that you can put extra clothing in your baggage for after the race, but those clothes won’t be available to you in the staging area. Many runners wear throwaway clothing to the start; as the start cannon fires, they peel off the old sweatshirts and coats that have been keeping them warm. If that’s your pre-race plan, stock up on items you can use to stay warm and dry but don’t want to see again. All discarded items will be collected and donated to charity. (Becuase we are part fo the training team, at about mile 2 - you can give your gear to the SportsBackers and pick it up at the finish)

Daily Tip #1: Energize Your Miles

There’s much you can’t control about the Richmond Marathon 2006. You can’t be in command of the weather. You won’t be able to flaten the hills, stop the wind, or ask the crowd to shout your name only. But you can make good choices when it comes to nutrition and that will go a long way to making your effort in the five boroughs the best that it can be.

Your best bet: Keep track now of what meals energize you. Just make a note in your training log or personal calendar about what you ate, when, and how you felt during your next run. You’ll find out if oatmeal and orange juice is a good breakfast before a morning run, or if pasta without meatballs works the night before a 20-miler. Use this information to energize your training runs during this last month before the race. Then, choose your best meals for the days before the event. You’ll arrive at the start line knowing that your muscles are filled with glycogen, the energy you need for a 26.2 mile tour of the five boroughs. That’s not total control, but as seasoned marathoners know, it comes pretty close!

Everyone has different tastes and preferences—and there are many ways to fill a plate. Follow these general guidelines and you won’t be far off the mark when training or racing.

Review your daily training plate. Two-thirds of your total calories should come from foods rich in carbohydrates, your body’s best fuel source for endurance efforts. You don’t have to count calories—just look at your plate. Most of what you eat should be complex carbohydrates, such those provided by vegetables, fruits, legumes (beans), and whole grains such as brown rice, wheat berries, oats, millet, and quinoa. The complex carbs in these foods keep your blood sugar stable and provide the micronutrients needed to keep your body healthy during these final weeks.

About ten percent of each meal’s calories should come from high-quality protein-based foods, essential for muscle repair. Look at your plate: About one-third of its volume should be good protein sources such as fish, meat, beans, nuts, tofu, low-fat cheese, and eggs. These protein sources will also provide high-quality fats, which are key to energy storage. Avoid fatty meats and cheeses and the trans-fats in many processed, packaged, and take-out foods.

Know what pre-exercise meal works for you. Ideally, you can eat about two hours before beginning a long run. Foods such as bagels, toast, and cereal are easily digestible. Ideally, include some low-fat protein such as yogurt, cottage cheese, or egg whites. Never “run on empty”—if time runs out, at least have a sports drink and toast and bring along a snack.

Monitor your fluids. You should be well-hydrated throughout each day. Check that your urine is light yellow and abundant. Scant or concentrated urine means you’re not drinking enough; clear urine indicates you may be overdoing fluids.

Test energy and fluid sources on the run. Mountain Blast Powerade (Blue) will be available on the course. There will be free packets of Cliff Shots at mile 14 and 20 on the course. How much should you drink? Does gel agree you? Test these items on your long runs to learn which energy sources you prefer.

Tapering Handout

The common misconception is that you need to train very hard right up to the day of the marathon. Studies have shown that marathon performance is enhanced when one properly rests in the week(s) leading up to the marathon. This is called Tapering.

Tapering allows damaged muscles to heal and allows for maximum glycogen storage in your body. Be warned, this is the most dangerous period of the entire training. It is hard to hold back. Taper. You will want to be well rested for the race. This is even more important if you are nursing an injury.

The Four Major Points of Tapering:

• Cut your Total Mileage - Less miles are good. This will primarily show up in the long runs for the week. Intermediates are going from two ten milers and a twenty miler to one eight and a long run of twelve. Novices are going from one ten and one Twenty to and eight and a twelve.
• Cut the Frequency of Your Runs - You should be running less. The schedule calls for one to two less days of running per week.
• Cut your Total Distance but Maintain Your Intensity - When you have trained very hard, it is easy to think it is time to take it real easy. Even though you are dropping the miles you are running, you need to make sure you are not dropping intensity. If you run 9 minute miles, make sure you don’t slip to 9.5 minute miles.
• Be Careful of Your Diet - When you are running less, you are burning less calories. Make sure the last few weeks don’t result in a extra few pounds for the race. Also, one Week before the race is the time to begin your carbo loading, not just the night before the race. By combining Tapering and Carbo loading, you muscles will be able to store more glycogen for the race.

What counts in battle is what you do once the pain sets in. --John Short, South African coach

Sports Complex Open House Celebration

Rocky Mount Sports Complex to hold an Open House “Celebration”

For Immediate Release
Thursday, October 26, 2006
Contact: Ben Layton252-972-1565

Rocky Mount¾The City of Rocky Mount Parks & Recreation Department, the Rocky Mount Area Chamber of Commerce, and the Nash County Visitors Bureau are proud to announce an Open House “Celebration” at the new Rocky Mount Sports Complex on Friday, November 3, 2006 from 5:00pm-7:30 pm. The public is invited to tour the new Sports Complex grounds, enjoy food and drinks, witness the unveiling of a new community logo, and watch two exciting City athletics fall baseball games on the new fields. “We are very excited to invite everyone to come see the new Sports Complex” Parks & Recreation Director Pete Armstrong said. “This park symbolizes the cities commitment to the community and the betterment of life through recreation”.

In conjunction with self-guided tours of the new Sports Complex grounds and free food and drinks the Rocky Mount Area Chamber of Commerce and Nash County Visitors Bureau will be unveiling a new community logo for the first time in over a decade. “The new logo encourages the community to ‘Celebrate’ growth, prosperity, and happiness in our area,” Rocky Mount Area Chamber of Commerce CEO, Eddie Baysden said. “We are delighted to kickoff the new logo at such a great venue as the new Rocky Mount Sports Complex.”
Once the new community logo is unveiled and people have had a chance to look around the new Complex, Mayor Fred Turnage will be on hand to throw out the first pitch of the evening. The City Athletics Fall Baseball 7-9 yr old teams will take to the fields at 6:00 pm for the first two games ever to be played at the new Sports Complex. “I know the kids will be excited to be the first ones on the fields” City Athletics Director Lynn Driver said.

For further information or directions to the Rocky Mount Sports Complex please contact the Rocky Mount Parks & Recreation main office at 972-1151 or Nash County Travel & Tourism at 972-5080.

Taper Time!

Taper Time: We have finally entered the taper phase of our training. The next three weeks are all about survival and healing. What does that mean? It means many of us our hurting and tired (myself included). Our primary goal between now and the marathon is to start feeling good and to make our aches and pains go away.
It is very hard to do anything in the last three weeks of your training that will improve your marathon. It is very easy however to do something that could make it more difficult. By this I mean a new injury, or not letting an injury heal will set you back. You spent that last 154 days getting ready for this marathon. That is what will get you through the race, not the next 17.

Right now, listening to your body is more important than the plan. Don't use that as an excuse to not exercise, but if you are hurting, you simply must take advantage of the taper.
Here is a podcast about tapering from Runners World.

This Weekend: I know it is not very creative, but I will use the same 12 mile route we had two weeks ago. It helps to keep us close together, and is easy to adjust if anyone needs a shorter run. Plus it is a marked route. We will start at 7:30 from the Harris Teeter.

Race Shirts: For those not in Richmond last weekend, I have your race shirts! I picked up a few extras so I could make sure I got the right sizes. I will need to send those unused back to Don. I will have them at our run this Saturday, or I can get them to you during the week. Remember, wash them before you run in them unless you like chaffing. I will let you guess the color for this year.

Breakfast at IHOP: Andy had a great suggestion. Our last Saturday run is only eight miles, and it should be cool. In other words, we will hopefully not stink when we are done. Lets plan a team breakfast at IHOP after the run! (I think Andy just wants to show us he can still eat 51 eggs.
You may want to bring some sweat pants to pull over your running shorts and a jacket. I would also love to be able to get a picture of the team wearing our shiny new race shirts that day too! We have never had all 20 of us at a run. Lets try to pull it off this day.

Pre-race Team Gathering: Even though we discussed having a team social after the marathon, Ursula had a good point. If we can meet before the race it will give our families a chance to meet each other. This way on race day they will see some familiar faces while cheering. Plus, Ursula can offer some suggestions of getting around the course as a spectator.

So, you all have an invitation to join us at our house for hot dogs and hamburgers on Sunday 11/05 at 3:30 p.m. We will also provide "fix-ins" and drinks (I will have 5 gallons of blue poweraide. . . Kidding). Kind of an odd time, but I don’t want it to get too cold too quick. So I need to know:

• If you are coming
• How many
• What side item you can bring

Pasta Dinner: A few have asked about the Pasta Dinner. That information is available here.

I fully understand that those traveling with your families may not be able to attend because it get add up quickly.

The shirts are in!

For those not in Richmond last weekend, I have your race shirts! I picked up a few extras so I could make sure I got the right sizes. I will need to send those unused back to Don. I will have them at our run this Saturday, or I can get them to you during the week. Remember, wash them before you run in them unless you like chaffing. I will let you guess the color for this year.

Visual and Written Review of Marathon Course

I had mentioned to some of you that I would take pictures on the 20 mile run so everyone could get some visuals of the race route. It looks like the Richmond Times Dispatch had the same idea, but did it much better.

This is really a great web page. It has several photos for every mile of the race course. It takes a while to click through it all, but you can get a great idea of what the race will be like.

You know your a runner. . .

Compliments of Patti. Enjoy!

You know you're a runner...

• when you know how to pronounce (correctly) Plantar Fasciitis
• when you have a favorite ice pack
• when you laugh about chaffing
• when your massage therapist knows your race schedule
• when you brag about losing toenails
• when your room smells like a nursing home because of all the analgesic you use
• when a pot is started to bet on when your next toenail will fall off
• when you run even though you are sick
• when you put more time and work into taping parts of your body than to your tax return
• when you go through a box of Band-Aids without getting a single cut
• when there are permanent blood stains on your T-shirts where your nipples were rubbed raw
• when it hurts worse to take a shower than it does to keep running
• when you find yourself standing in front of the mirror trying to see if you have a leg length discrepancy
• when you know the names and remedies for every possible injury from bursitis to shin splints
• when you could teach a class about biomechanics and the different kinds of shoes people need
• when you are the only person in town who knows what Quinine is used for besides treating malaria
• when your physical therapist or massage therapist is on speed dial
• when your rolling pin is kept near your bed instead of in the kitchen

Clothes: You know you're a runner...

• when you refuse to wash your running shoes because you like to wear the dirt as a badge of honor
• when every T-shirt you own has a race name and sponsors listed on it
• when your socks come in two categories: running socks and others
• when you go for having a drawer for your running clothes to having an entire bureau for running clothes
• when you have tons of race shirts but can't find a work shirt for the life of you
• when you balk at the cost of everyday shoes and then spend $75 - $100 on a pair of running shoes that will only last 3 months and think you're getting a fabulous deal
• when you refuse to buy running shorts that are longer with a seam longer than 2 inches
• when you think a black Timex Ironman watch goes with black tie dress
• when you are constantly washing running clothes but have to go through piles of clothes on the floor to find work clothes each morning
• when you can shop at REI and your local running store for hours, but can't stand 5 minutes anywhere else
• when you spend $12 on socks that help you avoid blisters
• when you have more shoes than your girlfriend or girl friends (as the case may be)
• when you have to explain to everyone why you can't run in the T-shirts you get at races

LAST LONG RUN!

I enjoyed seeing everyone this weekend. I hope the shorter distance did some good for your aches and pains. Remember, if your are still hurting, take it easy the week (extra rest, and/or low impact cross-training). You want to be ready for your last long run!

Richmond 20-miler
Map and Route: Here is a link to the Richmond 20-miler. Directions are in the email I sent. Remember, we are starting at the Sports Backers, not at the marathon starting line. Because of the design of the route, there really is not an opportunity to shorten it until mile 19 when you are beside the Sports Backers.

Richmond Start Times: Because of the size of the Richmond group, we will start in waives

• Number 1--- 3:40 or faster (half 1:42 or faster) Start at 7:10
• Number 2-- 3:40-4:00 (half 1:42-1:50) Start at 7:12
• Number 3-- 4:00-4:30 (half 1:50-2:05) Start at 7:15
• Number 4-- 4:30-5:00 (half 2:05-2:20) Start at 7:18
• Number 5- 5:00-5:30 (half 2:20-2:35) Start at 7:20
• Number 6-- over 5:30 (half over 2:35) Start at 7:23

In case you are wondering how you will fit in, I looked at the roster of runners on the training team, to see how many runners fit into these categories:

• - 3:40 - 110 runners
• 3:40-4:00 - 145 runners
• 4:00-4:30 - 227 runners
• 4:30-5:00 - 179 runners
• 5:00-5:30 - 136 runners
• 5:30 + - 90 runners (of which 48 are over 6 hours)

The bottom line. . . you will not be running alone regardless of your pace, so do not let that idea create any unnecessary stress. Also, you will have coaches running the route too. They will be all over the roads. Lastly, the SAGs (fluid stops), will have multiple volunteers and coaches as well, so if something goes wrong, you have a ride back to the start.

Dinner: Don is trying to arrange a Friday night dinner (your expense) for those who are interested. We plan to leave at 4:00 p.m. which should put us in Richmond by 6:30 if traffic is not a problem. This would give us a chance to meet some of the Richmond runners. I will have more details shortly.

Rocky Mount 20-miler:

For those staying in town, there will still be a run from the Harris Teeter on Saturday. To ensure a safe start (day light) I recommend you guys start at 7:15. You will use the same 20-mile route we have used the last two times. I emailed out the directions.

• Bathrooms: You will pas a port-o-pot beside my house early, and then you will run by the YMCA a little past the halfway point.
• Fluids: Russ will place fluids and Gels at Co-Ah-Bar. There are also fountains at City Lake, Battlefield Park, and the YMCA. If someone can place fluids at the tracks, you will covered. I can provide whatever you need to get it set up.

Here are the names that I know will be in Rocky Mount. Russ, Larry, John, Misty, Elaine, and Matt. Some of you were still not certain when I checked last.

Note: 20 miles is a long way to run by yourself. I am hoping those that will be in town will run together. The current route does not create the opportunity to see each other on the run. I can create a 20-mile route that stays closer to the HT with some loops if that is preferred. Let me know your thoughts.

10/13 Route and More

How are you feeling? Many of us are the "walking wounded" right now. . . myself included. Please be careful not to push too hard, or too long during your weekday runs. These runs are important, but right now your focus should be preparing yourself for 10/21 (your last long run). If you have been nursing an injury that is still lingering, don't aggravate it on a five mile run that makes it so you can't run on 10/21. If you can get in a low impact cardio workout and leave yourself feeling good for the last long run, you will be better off. This even includes this weekend 12 mile run. Listen to your body and use your best judgement.

It takes time to lose fitness: I know some of you are concerned about missing a few days because of an injury, and are worried that it will effect their ability to run their next long run. This will not be a problem. It is the training that you did 3-4 weeks ago that has prepared you for your longs runs, not the running you did 3-4 days ago. Fitness takes time to build up, but it also does not disappear just because of some rest time. Don't let the thought of this create unnecessary stress. (By the way, I am not suggesting you get a box of Little Chocolate Donuts and take up smoking).

Richmond 20-miler: Don is trying to pair us up with a runner in Richmond for those doing the 20-miler. Hopefully we will have a name at the beginning of next week. This way you can find a person at your pace to start the run with. The plan is to mix up the teams by pace (instead of team color), so you will have lots of people to run with. I will email out the route early next week. You can take the directions with you, however there should be 500-600 runners on Saturday, so it will be hard to get lost.

If you plan to run under 20 miles in Richmond, I am trying to find ways to shorten the route. I know for certain the 19 mile point is right beside the finish, so it is easy to drop one mile off the route. I am still looking for a way to drop two miles off.

Rocky Mount 20-miler: I will not be here on 10/21, but we have a 20-mile route ready to be used again that is easy to set up with fluids (only two stops), and has bathrooms (a port-o-pot and the YMCA). I know there are a few staying in Rocky Mount, so I can give the cups, coolers, gels, and fluids if someone is willing to set it up. Let me know.

Race Shirts: Our race shirts should be ready next weekend. I am still rooting for orange shirts! For those not going to Richmond, I will pick yours up. I know some of you requested a t-shirt style shirt. At the beginning of September Don had asked who wanted a t-shirt style (because it required a special order), and only one of our runners said yes. I mistakenly thought that was still an option when I asked everyone about their shirts last week. For those who requested a t-shirt, you will get a sleeveless instead. Sorry for the confusion!

Weather: It will be cold this weekend. This is a good thing. Some of you have not really run on a cold morning yet, so the experience will be good. The general rule of thumb is if you feel warm when you first start running you are probably over dressed. Think about what you are wearing tomorrow, and think about how your body feels along the way. Did you get hot at mile two? Were you still cold half way through? You should learn something from this run, because there is a good chance it could be upper 30's/lower 40's at the start of your Richmond race. Also, don't forget to drink. Just because it is cold does not mean you should stop drinking. You will not be as thirsty, but your body will still need to replenish fluids.

Weekend Route: We are starting at 7:30 from the HT. There is just one route this weekend, because we are all doing 12 miles. This route is not very exciting, but it allows for us to stay close, and see each other frequently on the route. Be sure to use this as an opportunity to motivate your team-mates. On a positive note, the first 8 miles has mile markers that Andy had previously painted, so you can monitor your pace. As always check my directions. See you tomorrow morning!

http://www.mapmyrun.com/view_route.php?r=5f0a3680e1058c2dc386ace473087d6f

The lighter side of running

Okay, I normally try to send you things that are emotional or inspirational to get you excited and mentally prepared for your marathon. That is one of the reason I posted the short video from Dean Karnzes 50 marathons on the blog. If you have not seen it, you should watch it (see the blog history). This video is the lighter side of running. The entire clip is just a little over two minutes, but if you can watch it without a) saying "Oh my God!" and b) laughing you have no sense of humor. . . enjoy! Link

10/10 Email from Coach Don

Great job last Sunday on the 18/20 mile runs. The day was great for running and most of you seemed to do have survived the run well. I am glad we did not run on Saturday.

Shoes You need to start thinking about the shoes that you are going to use on race day. If you bought a new pair of in May and have done all of the training in that single pair of shoes, you may want to think about new pair of shoes. Shoes are funny. Only you can tell if you shoes need replacing. There are general wide guidelines (shoes last 300-500 miles). And you need to look not at the bottom of the shoes but at the compression of the midsoles.

In any event, the shoes you are going to wear on November 11 at the race, should be the same pair of shoes that you wear for the 20 mile run on Oct. 21 or 22. The biggest mistake you can make is to run the marathon in a new pair of shoes.

So start planning now to be in the proper footwear.

Pasta Party Our team pasta party will be on the night before the marathon. It is a little bit about eating some pasta, a little bit about having some fun, a little more about getting motivated for the race and a lot about enjoying your running friends. The cost is $19. You can get more information on the home page of the website.

Easy week (if 12 is easy??). See you this weekend..

Time for New Shoes?

Believe it or not, most of you have logged 300+ miles on your shoes depending on when you bought them. If you are planning on getting a new pair before the race, now is the time to do it. You do not want to break in a new pair of shoes in a marathon. By getting them now, you can ease into them. Start by using them on some short runs, but do not throw out your current pair yet. Rotate them for a while.

You are not required to get a new pair of shoes for the race, but you do want to make sure you are getting good support from your shoes. 26.2 miles is a lot of pounding, so try to be as prepared as possible.

Lastly, this is probably not the time to try something completely different. If your current shoes are doing the job, considering getting another pair of the same, or at least a similar shoe. As a reminder the folks at Raleigh Running Outfitters will discount shoes for our running team up until the marathon. They can also make the best recommendation for you and let you take a test run too. If you decide to shop there, mention the discount.

Mental Training

Here is a link to the "Mental Training" clinic handouts from Richmond. This is really some great information. It is nice to get some information from other outside sources that reinforces what we have been hearing and reading. Take some time to read through these, and start using positive thoughts on your runs.

Handouts

Weekend Routes for 10/07

Okay, your routes for tomorrow are attached. Don has some recommendations for running in the rain that I posted to the blog. Your directions will most likely get wet tomorrow if you do not protect them with tape or a zip lock. Be prepared.

18 miles
20 miles

Now here is my feeble attempt at an "email pep talk." Try to envision me excited with a smile on my face typing as fast as my fingers will go. . .

I know you are tired. I know you are sore. I know that there are times when you have thought about giving up. Don't let that happen!

Each and everyone of you have worked far too hard to not see this through until the end. One of you has said to me "I am crossing that finish line even if I have to do it on my hands and knees." Hearing that gives me chills because I know how bad you want this. You are about to join a very small and elite group of people who can say they finished a marathon. Seriously, say that out loud. . . "I finished a marathon." How cool does that sound!?

Has this been hard? Absolutely. But if this was easy, there would not be anything special about doing a marathon. That is why so few can say those words, "I finished a marathon".

I have always thought doing a marathon is less about your natural physical abilities and more about your mental and emotional commitment. I hear people every week that tell me "I could do a marathon if I wanted to". That one arrogant sentence is what separates our team from everyone else. . . you do want to, and you did commit yourself to this, and you will do a marathon.

You have been training now for 20 weeks. That is amazing! Look how far you have come. You have logged over 60 hours of training. Some of us probably did not exercise for 60 hours in the previous two years, and now your are fitter and stronger than you have ever been. Others are running faster and father than they ever have before. You may feel beat down now, but this is because you have worked so hard and your body is tired, but in just two weeks we begin our taper.

Your tired legs will recover. The soreness will go away. And the afternoon of November 11th with a medal hanging around your neck, and most likely tears in your eyes you will say "I finished a marathon!"

Only those who risk going too far can possibly find out how far one can go - TS Eliot

SEE YOU TOMORROW MORNING!!!!

Email from Coach Don 10/06

PASTA PARTY: Each year, we do a pasta party on the Friday night before the race. It is a time to do some carbo eating but more important it is a time to gather with your team and celebrate what you are going to do the next day.

We do need you to sign up in advance so we can have adequate planning. So, please come join us. There will be sign up sheets out this weekend or you can go to the home page of the website and there is a link with info about the pasta party.

18/20 miles: Ok, this is our next to last long run. These long runs are the key building block to the marathon. And while some people may think they are run at race pace, for most people, the idea is to get used to running for the long period of time. Thus most sources recommend that you run these long runs at a pace that is 1-1 1/2 minutes a miles slower that race pace. My opinion is that such advice is much more pertinent to you the faster you run. So if you are on one of the faster teams, pay attention to that advice. But for most of you on the Novice teams and some of the slower intermediate teams, these runs are all about finishing, at whatever pace you run.

Rain: So what do we do if it rains? (Drumroll). We get wet. Humor aside, When running in the rain, I see two variables. How hard is the rain? And what is the temperature? If it is 65-70 degrees and it is a gentle rain, the rain will really be an aide to keeping you cool. However, if it is a downpour, running becomes much more difficult. And at 40 degrees, rain cam be not only discomforting, it can be dangerous (body temperature can drop too much)

Based on the weather forecast (even though Andrew was off this morning), Saturday morning is going to be 54 with rain. (In case of rain, when we gather, we will be able to gather under the stand out of the rain).

So with that weather, what am I going to do...First, wear a hat (baseball style). The brim will keep rain out of you eyes. This helps a lot. I may wear a T shirt type COOLMAX, not cotton, shirt. Although this may gather a little more moisture than a singlet, keeping the rain off your shoulder helps me mentally. If it feel a little cooler, I might consider a long sleeve cool max shirt, but probably not. I may have some gloves to keep my hands warm, but if I do that, they are probably either waterproof or ones that I would throw away if a see a trash can after 3-4 miles. I may add some extra body glide / Vaseline to areas that chafe. (Men--take protection for your nipples). We will try to have some Vaseline at some of the sag wagons.

What I would not do....Wear a light jacket. All this is going to do is make you hotter and the sweat will make you just as wet. Wear tights....they are just going to get wet.

The other thing to do...Bring a set of dry clothes to change into after you finish the run. You want to get out of the wet stuff as soon as you can after running.

AND....always remember, you have option of running on Sunday if the weather is too bad on Saturday (no guarantee of better weather on Sunday).

See you this weekend.

Marathon Podcasts

Runner's World has five different podcasts related to marathon training that I think will be of interest to our team. You do not need an ipod or mp3 player to listen to them. If you do have an ipod save the link below to your computer (right click, and save as), and listen to them while your run. Mix the short topics in with your music to help keep you focused.

I have posted links below to all of the podcasts, but don't feel like you need to listen to them all at the same time. Right now the ones of most interest to you are #2 and #3. The topic on Tapering will be of more interest in a few weeks.

I expect you will not learn anything new when you listen to these, but if you are like me, sometimes hearing it from someone else helps to reinforce the simple things.

• Podcast Introduction: David Willey on the Marathon
• Podcast #1: Training: Speedwork and Tempo Runs by Michelle Hamilton
• Podcast #2: Long Runs: Marathon Training - The Long Runby Amby Burfoot
• Podcast #3: Mental: Mental Challenges by Katie Neitz
• Podcast #4: Shoes and Gear: What to Wear by Warren Greene
• Podcast #5: Tapering: Tapering for the big race by Jane Hahn

Spectator Information

If you have family and friends coming to the race, the Richmond Marathon website has some updated information about the best ways to see the race. If you have not seen it yet, be sure to check it out. Don also has some written driving directions that he shares every year that shows the best ways to navigate the streets of Richmond. I will post them when he makes it available.