THIS MONTH AT-A-GLANCE
March 6 - 12 miles (Tempo) Do no more hill workouts after this week.
March 13 - 8 miles (marathon pace)
March 20 - REST
March 21 - LA MARATHON
March 27 - 4 miles (easy)
SOCIAL EVENT ALERT
WHAT: Post-LA Marathon and Farewell Party for Craig Lippert
WHEN: Saturday, March 27, 5 pm onwards
WHERE: Rick Kanatzar's place
2070 Marino Way
Ventura 93003
805.746.6895
WHAT ELSE: Potluck (based on first letter of last name)
A-E appetizers
F-J salads or vegetable dishes
K-O entrees/main course
P-T carbs (pasta, rice or potatoes)
U-Z desserts
TRAINING CORNER
by George Arita, Adviser of Training
Georgerunvta@aol.com
THE FINAL WEEKS, DAYS AND HOURS
Yes indeed! The heavy training is done. You did your twenty and twenty-two milers and your speed and hill workouts. You are now in the midst of tapering. But wait, you cannot simple rest on the laurels of your hard training. There are still the final preparations that you will need to be aware of and to do.
THE FINAL WEEKS
Follow your training schedule for your mileages for the final weeks. Your Saturday runs will be shorter but a bit faster than prior Saturdays. The third-to-the-last Saturday calls for a 12 mile Tempo run – run the first two and last two miles at an easy pace but run the middle 8 miles at a faster (half marathon) pace. The second-to-the-last Saturday is an 8-mile run at your marathon pace.
THE FINAL DAYS
During this last week, continue with your speed workouts but for shorter distances, and do no more hills. Your last run should preferably be on Thursday, especially so if you are fifty-ish or older. If you have a need to run on Friday, make it a short 2 -3 miles. On the final Saturday, you probably will visit the expo. Do minimal walking.
If you have any non-running agendas, shelve them until after the marathon. Forget heavy house or yard work; don’t go rock climbing; and don’t do any Mt. Whitney hiking. Don’t donate blood or have elective surgery. If you are gainfully employed, don’t accept overtime work or work extra long hours. Take it easy! Save your heavy chores and extra work for the week or two after the marathon. Get ample hours of sleep.
The final days are not a good time to start on a weight control diet (you don’t need it anyway). Eat your “normal” diet, feasting on the usual foods that affectively fueled your long training runs. However on the final two days or so, start having more carbohydrates on your plate. Pasta is the usual menu item, but you can also include rice, potatoes and bread. And don’t forget your usual cooked or raw vegetables and fruits. Consume ample amounts of water and other liquids. Go easy on alcohol, unless it is part of your routine. Never eat anything that you had not tried before in training.
Decide on the outfit that you will wear. Select several sets to account for the weather, and have everything available for last minute adjustments, including a garbage bag (with appropriate holes for head and arms) and a shower cap or a poncho. Never wear clothing or shoes that you had not worn before in training. However, if the hour before the start is going to be cold, wear an old sweat top or shirt that you can discard just before the start.
Select the same brand of gel that you used in training and pack the appropriate number to carry with you. Don’t count on buying the gel at the expo; they might sell out by the time you get there. Purchase your supply at the store beforehand. You won’t really need to carry your own water bottle, but if you must, be sure to get it ready. Fill it with fresh bottled water the morning of the race.
THE FINAL HOURS
Don’t be a night owl the night before the race. Before you hit the sack, set your running outfit out, pin your bib on your shirt and lace your timing chip on your shoe. Lay everything out in order so you can easily put them on in the morning. Go to bed early enough to get ample sleep, although you may be wired with anxiety.
Set your alarm early enough to give you time to do you morning routine. Eat a light breakfast (toast with P&J, fruit, coffee, or whatever you usually have). Give yourself ample time to drive to the venue or walk to the staging area.
THE START
Don’t get carried away by the festivities at the staging area. Some runners get carried away and start dancing just before the gun sounds. Stay calm and relaxed as much as possible. After the gun sounds, control any urges to sprint off the starting line. Run your first few miles slower than your desired marathon pace and ignore the crazies who sprint by you. You will pick most of them off during the last ten miles of the race. Run relaxed. Keep your shoulders relaxed, elbows bent at 45 degrees, forearms parallel with the ground. Establish your usual breathing routine. Have a good run.
THE MID-RACE, FINISH AND AFTERWARDS
THE MID-RACE
Maintain the comfortable pace that you established in training. Consume your gels at your planned intervals and drink water and sport drink at every table if possible. Watch for potholes and inconsiderate runners who may cut in front of you. Anticipate the corners and turns and try to run as close to the inside as possible. On long stretches, try to run at the center of the road where the surface is level. If it’s a hot day, try to run in the shade. If it’s a windy day, find a larger person running at your pace to tuck behind.
THE FINISH
About a mile before the finish, pick up your pace. If your training included developing a “finishing kick,” you can put that training to use now. You might be able to see the finish or hear the crowd perhaps from a half to a quarter of a mile away. Now you will experience a surge of endorphins and adrenalin. You will feel no more pain and tiredness. You will run smoothly to the finish line and smile for the cameras with your arms raised. You are a MARATHONER!
Continue jogging or walking through the chute, collect your medal and wrap yourself in the Mylar blanket to prevent chilling. Drink the water and sport drink and eat the goodies that are provided as soon as possible. Don’t sit down just yet. Continue walking around and do some light stretching.
AFTERWARDS
Your smile will be on your face for many hours and days after the race, but you do need to get cleaned up and consume food. Don’t worry – the smile will not be washed away. Chocolate milk is my favorite post-run drink. And pizza always tastes great after a marathon. That done, rest with your legs elevated or take a nap. Then, celebrate. Treat yourself to a nice dinner. I always favor a large steak with red wine!
