Good luck! Run your own pace, be careful not to get caught up in the pack and go faster than you want to. After tapering I sometimes feel so good I go out too fast. Start too fast and the end of the race is harder than it has to be.
I usually do a VERY easy jog for 4-5 mins just to warm up a bit then I do my stretching. After stretching I run a bit more at long run pace. I might go 100-200 yards at close to race pace to get a feel for it. I think I end up running about a mile prerace. I'm still experimenting.
If its at 60 wear what you would for a 75 degree day just walking around. Warm up with pants and jacket, but come race time I'd go with short and your tank top. Your tolerance of temperature may be different than mine. If its 45 or higher I wear shorts and tshirt. I find 50-55 to be ideal.
I put it on my feet too, anywhere I have gotten a blister or could get one.
If the aid stations are every 2 miles you might take the opportunity to walk through it and get a full cup (4-7 oz). Drink only what you've trained with.
There is probably a bunch of food after the race. Bananas, soup, bagels are good right after the race.
I'm never a big fan of lots of chatter during a race. probably because every race I'm in I run at a pace I'm not comfortable talking at. I might make a quick comment once in a while. You should be able to tell if the person wants to talk after about 5 seconds.
Few other tips mentioned here several times:
Hyannis is 2/24 so yes, 6 weeks until race week. Injuries and illness killed a lot of the base I built up for the marathon in Oct. I've been building it back up since mid November and I'm in the high 20s now and will be in the low 30s starting this week until a week before the race with maybe a slight drop the week of the Super Bowl 5k. For the 12 weeks prior to the half marathon I will average 28-29 based on the tentative schedule I've laid out for myself.
I have a similar background (multi sports). I used to get shin splints in track in HS, usually during indoor track season when there was a lot of pounding on a short (150 yd) indoor track. I read that it was caused by an imbalance between the calf muscles and those along the shin. The method to correct it was to run stairs. I used to do it for 10 mins a night and it did the trick for me. There are also stretching exercises to help out as well.
I have used chewing gum on all distances from 5k to marathon and it has never interfered with my breathing. Even when you are gasping for breath on your kick for the final mile or so you it manages to get moisture into your mouth which - for me at least - refreshes your breathing.
Training for anything with that 100 mile week or just to get to a goal? I broke the century club twice last winter - physically I was OK, mentally I was beat. I topped out at 109 one week - that's my high water mark...
Really it's just to get a goal. It's been a life goal for a while and given that I am shooting for 1,000 this year having the three weeks where I will run 50, 75 and 100 basically means that I am banking about 165 miles, which I will certainly need in some of my busier parts of the year. Plus, it gives me some short term goals so that come March when my knees are feeling sore and my ankle is a little tender but I am still over 700 miles away from my target I can't bullshit myself and put off training.
Couple of comments:
Nice! Which did you run? Phoenix or Houston?
Well done. I once ran two half marathons in the same summer where I posted the EXACT same time, right down to the second. Talk about consistency.
There is rumor of a half marathon in Providence between Boston and VCM also. I wouldn't have mentioned it, but the commuter rail goes to Providence I believe.
I'm getting ready for my 7x1m run around my neighborhood in this slop. My neighbors think I'm nuts but hey it's safer than hitting the main roads. The plows have done a good job so far - the visible pavement should do enough.Yeah the Cox Providence marathon and half is the first weekend in May I believe.
Today's weather sure puts a damper on the outdoor runs.
Just got back a couple of days ago. As previously stated, I've never run in any type of race before; not even a 5K. So I'm not sure how the Disney race compares to others, but I can offer my experiences:
Congratulations! The first is always hardest, and once you complete that one, you're hooked.
Disney was the experience of a lifetime. I definitely want to do some more races. Maybe another half in the summer after the bar exam and some 5 or 10ks before that. Free beer? Seriously? Where is this?
It's not like it used to be, but there are still a LOT of races in the late spring/summer with free adult beverages after the race. My top 3 best post drinking races are:
Fris you must have some great stories - I've only been running in the area for 4-5 years now and a lot of those fun-sounding races are gone now. A lot of the older guys I run with are always mentioning races that are no longer - it must have been fun running/racing back in the heydays of running. I heard from Dave Camire a while ago that he was writing a book about New England running in the 70s/80s - that would be a fun read.
Metabolically, muscle consumes fat. Build better muscle mass and the fat melts away. you'll look better, feel better and be stronger. But don't overdo it. a nice regimen is to work upper body on monday and friday, then work legs and glutes on wednesday the first week. on the second week switch to legs on Monday & Friday and do upper body on Wednesday. Alternating weeks like that with the rest, you won't injure yourself. That leaves Tuesdays, Thursdays and Saturdays for cardio / pulmonary work.One of my other goals this year is to drop down to 168-170 from my current weight of 179. I'm 5'10 so I dont need to be dragging around that much weight. Anyone have good experiences dropping that kind of weight? I will probably lose 5 lbs during marathon training alone because I'll be running 40+ miles per week. And no cutting beer out entirely isnt an option
Don't expect too much weight loss from the extra training - remember you'll also be a lot more hungry as wellMy long term goal is still a BQ of 3:15 in the fall. One of my other goals this year is to drop down to 168-170 from my current weight of 179. I'm 5'10 so I dont need to be dragging around that much weight. Anyone have good experiences dropping that kind of weight? I will probably lose 5 lbs during marathon training alone because I'll be running 40+ miles per week. And no cutting beer out entirely isnt an option
You are definitely in great shape for a 4 hour marathon. Those are right in the zone of the times I was putting up when I ran my 3:53 at Philadelphia.
Diet is something I have to do better with. I dont drink coffee, but I do go through 2 cans of Diet Pepsi every workday. I'm trying to get myself to eat more fruit as snacks and water instead of soda. Adding protein is something I'll try as well.
You're is great shape for a sub -4, especially down there. I'd echo what Yammer said about the taper down. Drop your miles significantly from here on out -- you know you can do the distance, and the last 6 miles are all mental, anyway. Continuing the long runs (like I did the first time) will beat your body down and do more bad than good. Now, all you want to do is keep your legs moving and not be an idiot. Do that, and you'll be on your way. Good luck!
