Daily Tip #7: Your Course of Study

So your body is prepared for the Richmond Marathon 2006. Months of training have strengthened every beat of your heart and increased the ability of your muscles to absorb and use energy from food. You can’t really do much more in these last few weeks to make your body ready for 26.2 miles, besides pamper yourself a bit.
But you can prepare your mind. One way is to study the course. Here’s how.

Compare the course maps. You can look at or download a road map of the course, but that tells only half the story. Also pay close attention to the elevation chart.

Now, compare the two so you can see where the hills and inclines are. While the course doesn’t have many steep hills, there are gradual inclines that will affect your pace. But if you are mentally prepared and plan for these bumps and bridges, you will take them in stride.

Know what’s on the course—and where. Once you have figured out the rhythm of your run with the course and elevation charts, make yourself familiar with the following details that will help you pace yourself along the way:

• Mile signs and clocks will be posted at every mile. Chip mats will be located at start, half marathon, 20 mile, and the finish.
• There will be photographers on the course. Be sure your race number is pinned to the front of your shirt and clearly visible. . . SMILE! You know your teammates are going to look up your picutre after the race.
• Water stops will be positioned at the start and every two miles until Mile 20, then every mile thereafter. Diamond Springs water and POWERade will be available at every water stop on the race course.
• At each fluid station, there will be tables on both sides of the course. To avoid the bottleneck at the first table, get your beverage from a later table.
• CLIF SHOT will be available at Miles 14 and 20.
• Marathoners looking for an extra burst of energy in the waning miles will want to make sure to hit the Junk Food Stop at Miles 16 & 22.
• Wet wash cloths will be available at Miles 17 & 23.
• Port-o-johns will be stationed at the Start/Finish and adjacent to every water stop.
• Medical attention is available along the course. -
• For your safety, take fluids and food only at these official stations. They will be protected by race security.