Did you have a good sleep? Yes?-very good. No?-good. Maybe you had to drive a couple of hours to get to Cleveland. It’s ok. Experts are saying that the night’s sleep before the race doesn’t have much influence over the results.
Don’t do anything new than you used to do in your long runs;
Don’t forget to have a light meal (7-8oz) with a list 2 and 1/2 hours before the start (besides of that I used to have a can of ensure or slim fast);
Try to use the bathroom before the start time;
Keep in mind where you parked the car;
Race strategy
Don’t warm up too much (don’t forget you have 26.2 miles to run and you have to save your energy for that).The best way to warm up is to run the first 3-4 miles slower than your pace. With 30 min before the start I usually do a gentle massage to the legs (3-4 minutes), then a light run and walk for about 10 min followed by a light starching (2-3min). ten min before the start I’m in the line.
IF you have in mind a realistic finish time I would recommend you to stick to a group lead by a race pacer. Ask him what the strategy has in mind for the first 3 miles, 10 miles, half and finish time; how will “attack’ the water stations (run or light run or simply walk) and other questions. These pace racers ore nice, experienced marathoners and you should give them a trust. Running in group can give you motivation and confidence (if they can you CAN) and also you can overcome more easily the “dead points’ (miles 15 to 17 and 21 to 23 – every of us are passing through these bad moments when the mind is telling to give up, to slow down)
If you decide to take the race on your own it’s fine but keep in mind these;
- don’t fall into the most common mistake to be “taken” by the wave and run faster than your regular pace;
- run the first 3-4 miles a little bit slower and in the next 2-3 miles gradually pick up your pace;
- Don’t charge hills (at Cleveland marathon the first three miles are the hillier,so keep in mind that)
- Do the same thing what you did in your long training (if you mixed walking and running do that;
- Drink early (6-8 oz) every 3-4 miles BUT be careful not to over drink and develop hyponatremia;
- DON”T forget that running a marathon is also a mental issue at list as much is a physical one and I’m sure YOU HAVE
o MOTIVATION – you are running it to FINISH it – this is your goal isn’t it? and you have
o CONFIDANCE that you CAN do it (if others can, YOU CAN, but for that you have to
o FOCUS on your goal, on your breathing or steps when you pass the “dead points” and overcome the
o PAIN which is part of the game (bloody blisters, black toe nails, cramps can slow you down but can’t determine you fail (walk, you won’t be the single one , especially at the end of the race). If you experience difficulties breathing or you feel that your hart is going” crazy” you DEFINETLY ask for help
And don’t forget the enjoyable moments and be happy to be part of this marathon.
Enjoy the run. You Can Finish It.
Post edited at 21:52 on 16-05-2009 by nicu
