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.