OBX Tip #4

Sleep, rest, and fueling are the key components to a proper taper. After months of investing in training and building your body up, it’s important to preserve that effort by eating, sleeping, resting intelligently, and easing stress in the final weeks before the race.

Shelly Glover, exercise physiologist, says that now is the time to set a daily schedule and stick to it as much as possible. This includes setting consistent bed times, meal times, and run times. Sticking to a schedule will help ensure that you are at your best on race day.

Sleep and Alleviating Stress:

Sleep can often take a backseat to commitments of work, family, and entertainment, but running well in a marathon requires that you allow yourself enough time for your body to recover from the physical toll that training places on it.

The body releases its highest levels of Human Growth Hormone (hGH), which repairs the soft tissues that are broken down during exercise, during undisturbed sleep; this is vital in making sure your muscles are feeling good and in top shape on race day. Not sleeping enough before the race can also affect your mental focus, increasing anxiety and irritability—the last things that you want to be feeling before a long race.

“Sleeping is an underrated component in the life of many distance runners,” says multisport coach Scott Cohen. “Sleeping promotes recovery, and recovery allows for greater intensity and consistency in your speed/hill workouts and long runs. Getting an ample amount of sleep can prove quite challenging, but do whatever you can to get as much sleep as possible the week of the marathon.”

In fact, some experts say that endurance running requires making time for even more sleep than the recommended eight hours per night. While it may not be possible for many working runners, you should try to get eight to 12 hours of sleep each night before the race.

Glover says that sleeping can prove difficult for many runners during the taper. “To relax and improve quality of sleep [when you’re on a reduced running schedule], try a light stretch before going to bed,” she says. “Mentally, give yourself a brain rub down. Visualize fingers massaging the brain and kneading out the worries and tensions. Focus on your steady breathing. Acknowledge distracting thoughts, but let them drift away. This method is relaxing for sleep or calming for focus on marathon day.”

On the last night before the race, it's normal to have feelings of anxiety or stress that will make it hard to fall asleep. Don't worry about it. According to studies, one night of poor sleep (among many weeks of taking care of yourself), won’t have a significant effect on your performance.

Cohen says the key to the final weeks, in addition to sleep, is simply decreasing your stress level. “It’s imperative that you do your best to ‘put your stress on the shelf’ during marathon week,” says Cohen. “Instead, try and take in all the excitement and the positive energy that flows throughout our running community and our city! I promise you—your stress won’t disappear and you can always pick it up again at the conclusion of your marathon.”

Glover says it's key in the final weeks to “trust your taper,” and not get stressed out thinking that you are losing your edge. She also says it's important to keep thinking positively.

“The power of words isn't lost on anyone," she says. “Don’t continually talk about being nervous. You’ll work yourself into an unmanageable state and waste your energy. If you can at least pretend to be confident the real confidence often follows. Focus on the miles and races you’ve stored in the bank.”

Proper Eating

Another component in staying in top form during the final weeks is making sure to eat properly. Take extra care to eat properly in the weeks leading up to the race so that nutrition won't hold you back from peak performance on race day.

Cohen says there are no hard and fast rules in terms of eating, but that it's not the right time to skimp or skip your food intake. “Think of food as the optimum fuel for your aerobic engine,” he says. “In terms of using caution, never experiment with something new one to three nights before your race, and minimize any possibility of gastrointestinal distress or acid reflux by trying to avoid spicy fare the week leading up to the marathon.”

RUN RSVP: Saturday 11/5 @ Harris Teeter

Tomorrow should render perfect running conditions.   With OBX just a week away, it is the last "long" Saturday run before many will be running a half or full marathon.  By long, I mean shorter than you've been running since you're in your taper period.  But whether you have a fall race coming up or not, we'd love to see a huge group come out to run.  

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  13.4 Miles (Easy to Modify) 

Again we have a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This continues to work well.  We'll use the same routes as last weekend (since the rain kept most of you away anyway). It is the "dead-end" route, which I really like.  Not because I like running to a dead-end, but because it keeps the group together.  As always, if you need fewer miles, just eliminate some of the dead-ends.

See you there!  PLEASE COMMENT IF YOU ARE RUNNING.

OBX Tip #3

If you are a fan of Shrek you know that Ogres have layers. . . like an onion. If the current race day forecast holds true you need to dress in layers. Most of you are experienced marathoners, but I still wanted to share a few tips on dressing for the OBX Marathon weekend.

The AccuWeather forecast has a Saturday night low of 49F and a Sunday high of 68F. If this forecast lasts, it might be the most ideal weather you could ask for (keep in mind this is still very early). It will be chilly at the start. In fact it could even dip down close to the upper 30s.

Bag Check: Remember, you should plan to check a bag at the start. You need to provide your own bag. I suggest using a sling pack bag. You all probably have these from past races. They are small, but hold enough for a bag check. Bag check lines can back up right before the race, so don't wait too long. Also, listen for announcements. These trucks often close up early so they can drive to the finish.

Here are some tips:

• Technical: No matter what you wear, make sure your bottom layer is technical fabric. No cotton on the bottom!
• Jackets: If you wear a wind jacket, you will sweat! Don't plan to keep it on the entire race. Layers of shirts are better.
• Wear gloves: I recommend the cheap kids gloves at Target. They look tiny, but are super stretchy. I think you can buy two pair for about two bucks. If they are not thick enough, put both pair on together. If you can't get gloves before you leave for DC, there will be lots of cheap throw-away options at the expo.
• Long Pants: If you plan to have on pants or tights, I strongly recommend testing that out on a run today or tomorrow. 26.2 miles is a long way to run in long pants. It will feel good at the start, but at mile 16 how will it feel? I am not saying don't do it, but do think ahead. Tights will likely be the better option over pants, because pants can introduce lots of potential chaffing.
• Trash Bags: Take a trash bag with a hole cut for the head. This is a great pre-race cover. It also keeps you dry, and holds in body heat.
• Dropping: Plan to drop layers in the first few miles (don't put everything in your bag-check). Don't bring your favorite shirt or hat if you can't part with it during the race.
• Band aides: Not really a clothing thing, but guys should remember band aides or body glide (not both) for their chest. Cold weather can make any potential chaffing become severe. I have seen men finish races with two lines of blood running down their shirts.
• Head and Ears: You lose the vast majority of your body heat through your head. Take an ear warmer or toboggan hat for pre-race and the early miles.
• Race Number: Think about where you pin you race number. I pin my number on the layer I plan to race in (not the other throw-away layer). You don't want to waste race time re-pinning your race number. Pinning it to your shorts is a common approach too, but remember three things: 1) is it comfortable when you run, 2) can you use the bathroom without having to unpin your number, and 3) will it annoy you making noise every step you take?

It is easy to think you are preparing for a sub freezing race based on my comments above. To be honest, preparing for 10F would be easier, because it is cold the entire time. We are trying to make certain we stay warm pre-race, but then comfortable during the race. This means layers (onion reference again).

Post Race:

• You will be sweaty after the race, and can quickly get cold.
• If you are checking you bag, put some warm dry clothes in the bag. This likely will include a hat and maybe some extra gloves just in case.
• If you are not checking a bag, be sure you can get to your hotel to change if needed.
• They will have the shiny space blankets at the finish. These will help, but they are not as good as a warm sweatshirt and a hat.

OBX Tip #2

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 OBX!” 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.

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, Cold Beer"

RUN RSVP: 10/28 @ Harris Teeter

You trained all summer, so you know what it is like to run in the heat.  Tomorrow you get a chance to run in near perfect temps.  It will 48F when you start, and it will be 48F when you finish.  This is what we dream for on race day.  The precipitation on the other hand. . .  well that is not what we are looking for.  It is calling for rain the entire run.

Now, before you decide, "I'm not running if it's raining", think about race day.  Will you skip the marathon if it is raining?  There is a pretty good chance you could hit a day just like today when you run OBX. In fact the have had more than one year when it poured rain.  So set the alarm, get out of bed, and enjoy your taper.

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  13.4 Miles (Easy to Modify) 

Again we have a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This continues to work well.  I have to start early again because of soccer games.  If someone can handle fluids, it would be a big help.
I used the "dead-end" route, which I really like.  Not because I like running to a dead-end, but because it keeps the group together.  As always, if you need fewer miles, just eliminate some of the dead-ends.

Once again, consider tomorrow a "dress rehearsal" day for your marathon or half-marathon. lay out your gear tonight.  Plan your pre-run meal.  Assume that it is raining on race day.  How would you prepare?

If you are starting your taper. . . enjoy it.  If you are doing your last long run. . . make it a great one! PLEASE COMMENT IF YOU ARE RUNNING.

OBX Tip #1

Advising you to think about your race may seem obvious—you’re probably thinking of little else at this point, perhaps even dreaming about it as well. But random thoughts are rarely useful. A better strategy is to intentionally create specific mental images of what you want to happen and then rehearse them. This tool, called visualization, can truly help you in your marathon, and should be on your agenda in the coming week.

You can visualize while you’re running or while you’re relaxing. Make a list of what you need to do to achieve your goal. The key is to picture yourself in the process of successfully negotiating the race course, not just finishing at your goal time. For most runners, a relaxed body, good running form, and an even pace are the keys to success.

No matter where you do your final runs, give yourself the same mental rehearsal. While you’re running, imagine people cheering for you, and picture yourself supported by your running peers. “Keep focused on what you need to do,” recommends running coach Mike Keohane. “Keep a nice tall posture, swing your arms and elbows, and lift your heels and knees.” When dealing with hills, think of that effort as not so much pushing or forcing the inclines, but moving easily over them.

Picture specific points on the course. If you don’t have access to the course, you can still prepare by reviewing the course description and maps online.  Identify landmarks, such as the Wright Brother's Monument, Nags Head's Woods, the Washington-Baum Bridge and others to help you break up the race into manageable chunks. Visualize yourself reaching these landmarks with your relaxed, efficient running form.

Imagine running through the tough spots. You can also use visualization to plan for less than ideal circumstances. Imagine your worst-case scenario, whether bad weather, falling, or hitting the “wall” at mile 20. You’re not actually in it yet, so use this time to put your disaster into perspective, and imagine yourself overcoming your obstacle and finishing strong.

Be aware of your thoughts on race day. On the morning of the race, take a few moments for meditation. Find a quiet space to sit and observe thoughts as they drift in and out of your mind. Release these thoughts without judgment or attachment as they arise.

Remember, the marathon is run one step at a time. Focus on passing the next mile and reaching the next landmark. Breaking the race down this way will ease the mental pressure of completing an entire 26.2—every moment brings you closer to the finish.

Taper Madness

Several of you are now begining your taper.  Some of you will start next week.  The taper truly is a period of recovery, but not a period of rest. If you think you can sit around and do nothing, you will not have a successful race. Here are some tips and suggestions about how to handle your taper, and what to expect.

Cramming: Remember in school when you used to cram for an exam the night before the test? This does not work in marathoning. Trust that your training has prepared you for race day. Don't try to cram in a bunch of hard workouts leading up to the race and think it will be the key to your success. Your body truly needs to recover and repair right now.

Long Runs: Yes, your are in your taper, but you should still have at least one more "long-ish". For most of us, this run should not exceed 16 miles. For many of you it will be closer to 10-12 miles. Take the run easy and relax.

Quality Runs: If you have been doing speed and tempo runs, don't stop. You should however reduce the intensity and the amount each week leading up to the race. If you have not been doing speed or tempo, do not start now. You do not want to introduce new training techniques this close to your race.

Cross Training and Weights: Just like speed and tempo runs, if you currently cross train and/or use weights, you need to reduce the intensity and frequency. Remember, you are letting your entire body taper. Just because you are running less, does not mean you should lift weights and bike more. Everything is tapering.

Diet and Nutrition: Over the last month, you have burned a lot of calories. In your taper period everything slows down. As a result, you may start to put on a few pounds if you do not monitor your diet. That Friday night heavy pasta dinner is fine when you were running 20 miles the next day. The chicken biscuit at Hardees was a nice reward after your long Saturday run. Just remember that you are not burning it off like you once were. Don't go on a diet, but do be aware of what and how much you are eating.

Shoes: Some people recommend getting a fresh pair of shoes before your marathon. Most running shoes are good for 300-400 miles. You should have a general idea of how your shoes are doing. If you plan to get a new pair, do it now. You will want them broken in and ready on race day. I would also recommend getting the same pair that you did your 20 miler in (assuming you had not major issues). Go with what has been proven to work for you.

Trying Something New: Over the next three weeks you will be read and hear lots of tips, tricks, and suggestions. It will be enough to drive you crazy. This is not the time to try something new. If you normally run in a heavier cushioned shoe. . . stick with it. If you always train with GUs. . . don't change to shot bloks. If you never stretch before a run. . . don't stretch for 30 minutes before your race because you are nervous. GO WITH WHAT GOT YOU THIS FAR.

Sleep: It is never easy to do, but get your sleep. Start going to bed earlier every night. This is especially true the week before the race. With fewer miles getting logged, your body may not be as tired as it normally is, so it will take longer to fall asleep, but you should at least try.

The "Madness": You will hear runners use the term "taper madness". For nearly 20 weeks you have been focused on ramping up your miles and building endurance. Now that things are backing off, your mind has time to wander and focus on other things. Like. . . Why does my knee feel funny? Am I getting shin splints? That 5 mile run was hard. . . how can I run 26.2? Did I pull a muscle? All of this is normal. You are having the same doubts and excitement as everyone else. Welcome to the madness!