Marathon To-Do List

If you're in the heat of marathon training, you're probably 100% focused on your workouts. There's another side to preparing for a marathon that often gets overlooked. I'm talking about getting to your race destination. I'm currently training for my 17th marathon and  I've learned a few things along the way that have helped me out on race day.

Marathon Trip To-Do List
1. Book your room! Marathons are getting larger and larger and it's getting harder and harder to find a room (especially at a reasonable price). Race websites often have special deals at area hotels. If you try to book a room through the race website and all the rooms are full, don't fret just yet. That usually just means the block of rooms the hotel has at the special marathon rate is full. If that's the case, try one of the many discount travel sites like priceline.com, Travelocity, or Airbnb. When it's just been me traveling to a race, I've even used a hostel. One of my Trips to the NYC Marathon, I stayed in a hostel for a fraction of the cost of a hotel room. At this particular hostel, I had my own room, but the floor shared two large restrooms with showers. It was old and definitely had character, but it was in a great location on the upper West Side. Great little bakery next door. While I was getting my breakfast bagel the day before the race, there was an extremely tall man in line in front of me. Turned out to be Conan O'Brien! The day after that race, I was having lunch in a little restaurant along Central Park. While eating my lunch I heard this very distinct voice behind me. Turned around and it was Regis Philbin and his wife, Joy. So, cool!   

2. Find out what sports drink and/or sports gel will be provided along the course. Either train using what will be provided at the race or decide to carry your own or have family members/friends provide it for you along the course  (the latter is often hard on larger races or on isolated races where spectator access along the course is difficult). Never train using one brand then switch to another on race day.

3. Plan out what you're doing for food while at your race. You've probably figured out your dinner each night before your training long runs. But what are you doing the night before the race day? Will you be able to find food at a restaurant similar to what you've been eating at home? If you plan to eat out the night before the race, research some area restaurants to see which will best meet your needs. Then go ahead and make a reservation. Or better yet, pack your food and eat in the room. If possible, book a hotel with a kitchenette. These rooms usually have a small stove or cook top and refrigerator. Now you'll be able to fix your normal pre-run dinner and breakfast!

4. Become familiar with the race course. No need to memorize every street name and turn, but identifying major hills and other course challenges can be helpful.

5. Keep tabs on the weather. Periodically check weather.com  or one of the other weather sites or apps to see what the forecast is for race day; best to be prepared with cold/heat/rain gear than not. 30gal trash bags make awesome rain gear and are great for extra warmth before the race too. Just cut out head and arm holes and you're good to go. Don't need it for either? Makes a great mat to sit on prior to or after the race.
6. Give yourself plenty of travel time, especially if the race is out of town. If going to a new city, it's best to arrive two days before the race. This gives you time to acclimate to your surroundings and a new bed. It also allows you time to get to the race expo without panic that you're not going to make it in time.
7. Pack your race-day clothes and running shoes in your carry-on bag if you're flying. If your luggage gets lost you'll be able to run as planned.

8. Pick up your race packet early. No need to wait until the last minute to pick up your packet. You never know what may come up to delay pickup.

9. Take a sample but don't use a sample. Runners are often overwhelmed at large race expos. Every running related vendor imaginable will be at these expos, each handing you hydration and fueling samples. Take all of these you want, but don't eat any at the expo and definitely don't use any on race day that you've never used on a training run. Same with gear and clothing. Unless you forgot your running shorts, don't wear something on race day that you purchased at the race expo.

10. Have a plan for where to meet your family/friends after the race. No need speeding longer than it took to run the marathon looking for your family. Many races have family meeting areas, but depending on the race, those areas can be huge. If you get to the race site a day or two early, scope out the finish line area and go ahead and pick out an area for you and your family/friends to meet.
11. Layout your racing clothes, shoes, and gear the night before the race. Go ahead and pin your race bib on your shirt. Anything you plan to wear or carry with you while you run, lay it out. This will help you sleep better and save time in the morning.

12. Don't overdress for the race. Rule of thumb is to dress like it's 10-15 degrees warmer than it really is. Your body will warm up at least by that much while running. 

13. Take along some old sweats to the start. You don't want to overdress for the race, but some races have you at the start really early and it can get chilly in the wee hours of the morning especially at a fall or winter marathon. You can pick up old sweats at Good Will or a thrift shop for next to nothing! Wearing old sweats will keep you warm while you wait and then you can toss them at the start. Many races donate the discarded clothing to local homeless shelters. That 30gal trash bag mentioned earlier, comes in handy too for extra warmth.

14. Have your mental strategies rehearsed for Race Day. Don't start out too fast! There's a saying, "Most races are lost in the first mile." That often a very true statement. It's very easy to get caught up in the hoopla of the start and before you know it you're running a minute faster pace than you're supposed to! Hold fast to the pace at which you've trained. You can turn in on later in the race, if you've got extra gas in your tank.

15. Trust in your training and enjoy yourself!

Time to Shop That Fall Marathon

Fall marathon shopping? Yep. Most runners have spring fever on their minds this time of year, planning out their spring 5K, 10Ks, and/or in training for those spring half and full marathons. But it’s also time to start planning ahead for fall.

Fall marathons have become so popular that many now cap the total number of runners and/or use a lottery system of registering runners. It’s no longer a given that you’ll get into NYC, Marine Corps, or Chicago, just to name a few. Even some smaller races have gone to a cap and lottery system in order to keep their races small and manageable. 

Because of the cap and lottery it’s best to have Plan B or maybe even a Plan C option. Many races open registration in the spring, but don't announce whether you've you’ve made the lottery until summer. There’s nothing more frustrating than to have started training for your race only to find out that you didn’t make the lottery and all the other races are closed.

There are other considerations too. Where do you want to run? Do you want to travel or stay local? Flat or hilly? Warmer climate or cold? Is your goal to run hard with the hopes of a PR or are you running to enjoy the view? Use this time to ask yourself these questions so you can shop for the race that best fits what you're looking for.

Also, use this time to prepare your family. They need to be on board with your training and racing

expectations. They need to know that you’ll have to put in lots of hours hitting the road or trail, particularly on the weekends. Are they expecting to go with you to the race? Racing and family trips often don’t mix very well unless you’ve set the ground work for expectations early on.

The Disney races have become extremely popular the past few years. Sounds awesome, but “The most magical place on earth” can quickly become Dante’s Inferno, if everyone isn’t on the same page. Exploring a 40 square-mile theme park the day before a marathon in which you plan to PR isn't the best idea. Is your spouse or significant other ready to tackle the park with kids solo? No kids? Is your spouse or significant other ready to do things solo or be stuck in the room? Seems like simple questions couples and/or families would have discussed, but they're often overlooked.

Below are some things to consider when planning your fall marathon:

• List the races you’d like to do. Rank them in order of preference.
• Find out if your race of preference has a cap and/or uses a lottery registration system. If it does, create a Plan B and Plan C in case you don't get your top choice.
• Have a family meeting to discuss the upcoming training. Recruit their support. If the family is coming to the race, discuss what you will and will not be able to do during the trip.
• Plan enough time to train (12-14 weeks for a half marathon; 16-18 weeks for a full-marathon)
• Build your base mileage so you’ll begin your training strong and decrease your chance of injury.  The month before your training begins your totally weekly mileage if training for a half should be 15-20 miles. If training for a full marathon, it should be 20-25 miles.
• Investigate lodging and travel details early. Hotels tend to book up fast for the larger races.
• Mark your calendar with the race registration opening date. Popular races can fill up within minutes of registration opening. So mark your calendar not only with the date but the time of day that registration will begin so you can plan to be sitting at your computer at the ready. 

What to Do the Days Before the Marathon: Chill!

Many of you are in the back-half of your fall half or full marathon race training and race day is starting to pop into your mind more and more. Many runners get antsy and on edge the days before their race and some seem to lose all ability for rational thinking. It's called the pre-race jitters. They'll start to obsess about their training. Did I do enough? Should I have done more 20-milers? Are my shoes too old? What should I wear?

Rest assured. That's all normal, particularly if it's your first marathon. The main thing you need to do the week before the marathon is enjoy your last week of the taper. Don't try to "fix" anything. You should be running very little. No need to worry that you've not been running much the last couple of weeks. If you've put in the training, you've done all the work. The taper is time for your body to heal, repair, get strong, and prepare itself for the upcoming race. As I tell my runners over and over during their training..."Trust in your training. Believe in yourself. And, you'll Conquer your goals." Self-doubt and second guessing yourself only does one thing....wear you down mentally. Your mind needs time to relax and prepare for the upcoming race too. So let it. Focus on the positive. Celebrate all that you've achieved.

Below are a few more tips to keep in mind before the big day.

Prepare the Family...

• Taking the family along with you to the race? Family support can be an awesome thing at an endurance run like a marathon, but make sure everyone is on the same page, particularly if your race is in a touristy or vacation area. Sit down with your spouse and family and get everyone on the same page with expectations. You will not be able to spend 12 hours at the theme park the day before your race. Make sure your family understands that. Make sure your spouse or significant other is willing to do things on his/her own. This is particularly important to clarify if there are kids involved and your spouse may have to keep them busy while on the trip. Bringing along a grand parent, sibling, or good friend to help out might be a good option. 
• Determine in advance good places for the family to support you along the race route and how they'll get there. This info is often provided on the race website. 
• Determine in advance where you'll reunite with your family after the race. Some races have family reuniting areas, but others do not. Finding your family in a sea of 30,000 runners can be a nightmare if you've not prearranged where to meet.

Two Days Before the Race...

• Unless the race is in your town or nearby, try to arrive two days in advance of the race. This gives you two nights to adjust to sleeping in a new place and new bed as well as time to acclimate to the area and find your way around. 
• Visit the expo and pick up your packet. Expos of the larger races such as NYC and Chicago are huge. It can take a hour or more to check out all the vendors. That hour or two on your feet really isn't the best thing to be doing the day before the race. Speaking of the expo, if you buy something--clothing, gadgets, or food--DO NOT use it (them) during the race. Never, Never, Never use anything on race day that you've not used during your training. Also, be wary of all the free food samples given at the expo. Take all the pre-packaged items you want, but I highly recommend avoiding the taste testing. Save that for after the race. Don't risk eating something new that causes you stomach distress the night before the race or on race day. 
• If you're with a group, this night is a great time for that group meal together. You'll be more relaxed, you'll still need to watch what you eat, but not as closely as the night before the race.

The Day Before the Race...

• Chill. Relax. Enjoy the day. Mentally prepare yourself for the race. 
• If you're in an area great for sightseeing, be careful not to spend the day walking all over town. Walking and standing all day can really fatigue the legs. 
• Don't run. Rest.
• Hydrate. Carry a bottle of water around with you and sip on it throughout the day. Avoid alcohol and caffeinated beverages. Be careful not to over hydrate. This can flush out your electrolytes needed for proper hydration and preventing cramping. Try adding a little sports drink to your water or munch on something salty such as pretzels during the day. This will ensure you have good electrolyte levels for race day.

The Night Before the Race...

• Lay out all of your race-day clothes and gear. Go ahead and pin your race bib to your shirt. Then place any other gear beside your outfit--hydration belt, ID, water bottle(s), GPS watch, etc. Don't forget to lay out your old sweats too. Many races have you arrive at the start hours before hand only to hang around in the cold. To avoid getting chilled, go to the Salvation Army or Good Will and buy a cheap pair of old sweats to wear atop your racing outfit. Then right before the race you can toss them. Many races collect these discarded pre-race clothes and distribute them to area homeless shelters.
• Next pack your after race bag. Some large races will let you check in an after race bag with a change of clean, dry clothes, shoes, etc. If you're going to be hanging around any time after the race, it's a great idea to put a pack of moist towelettes in the bag for a quick wipe down. Don't put any money or valuables in this bag.
• Get about 8hrs of sleep. However, don't go to bed too early. You may wake up and then have a hard time going back to sleep. If you have a hard time sleeping and only get a couple hours of sleep, don't fret. Research shows that if you routinely have a good sleep pattern of at least 8hrs of sleep each nigh, having only a couple of hours of sleep before the race won't hurt you. I've been there. It's true.
• Eat your normal pre-long-run meal. Staying in a suite or hotel room with a kitchenette is great because you can take along (or purchase locally) the food you normally eat and prepare it in your room. If this is not an option, scope out on the Internet in advance local restaurants that may have the types of foods you normally eat. Many restaurants will have their menus posted on their websites so you can see the types of foods they offer and how they're prepared. Pasta is often a favorite pre-race meal. At today's restaurants, however, the portions are huge and many times loaded with lots of heavy sauces and meat. Don't hesitate to ask the wait person if you can modify your dish to suite your needs. 

10 Tips for Planning a Marathon Trip

Preparing for a marathon trip can almost be as exhausting as the actual race training. Over the years, I've realized there are a few things I like to check-out or do well before race day (especially if I'm traveling some distance to the race) to ensure a great trip.

1. Discuss the trip ahead of time with your family. The support of family and friends can be great, but they can add a lot of stress too. Unless you're a long-time marathoner and you have your process down pat, I'd avoid mixing a marathon trip and a vacation trip together. The main focus of a marathon trip should be the marathon. To make sure everyone is on the same page, hold a family meeting to discuss the purpose of the trip and how much you're going to need everyone's support.

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2. Scope out the typical race-day weather (precip and temp). The race's website usually provides this information, but you can also find it on weather sites like weather.com. This is very important if you'll be racing in a city that has a different climate. It's also important to keep checking the long-range weather forecast as race day approaches. I ran Chicago in 2007 and was prepared for a windy chilly run. Instead I got the heatwave of the century!

3. Scope out the best lodging for your pocketbook. Sometimes the cheapest hotels are in nearby towns or "the burbs." But if you have to rent a car or pay expensive cab fare it may be better to pay for a more expensive hotel that's in walking distance to the start or near public transportation or that may provide shuttles on marathon day. Speaking of cab fare, [click here] to estimate cab fare for your marathon city.

4. Don't limit yourself to the hotels listed on the marathon site. These hotels will give discounts and are usually in close proximity to the start/finish, but they may not always be the best deal. If you're really on a budget and traveling solo, check out hostels or nearby YMCA's that my provide lodging. One year I found a great hostel in the upper west side of Manhattan for the NYC Marathon. It was a great location for the race and in a great neighborhood. I paid only $65 a night! That was a few years ago, but even then, other traditional hotel rooms were going for over $250. It did have it's drawback such as only two common bathrooms shared by the floor, but I did have my own room, it was clean, and I did have a sink and a TV!

5. Pay close attention to hotel/air travel package deals. There are many sites such as Travelocity and Priceline.com that provide great deals, but read the fine print carefully. What is their refund policy if you have to cancel? Do you pay upfront or is it just a reservation? Also, read carefully various amenities provided by the hotel in package. Just recently while looking for a hotel for my upcoming Marine Corps Marathon, I wanted one close to the start finish that was also close to Metro access. As I was hunting, I decided to check out the price of a package that also included airfare. The drive to DC from my home is 5hrs. If I could find a hotel/flight deal that was reasonable, it might be worth not having the hassle of driving 5 hours, plus it would give me more time to get acclimated to my new surroundings. I thought I'd found the perfect deal—$350 for three nights in a 3-star hotel and airfare! The hotel was near Reagan National Airport which is near the race start/finish. Perfect! I almost purchased the package when I realized that the flight was not to National (a few blocks from the hotel), but instead it flew into Dulles—about 40minutes away! Last time I took a cab from Dulles into the city it cost about $50! That was about 10 years ago! Crazy! Needless to say, I'm driving to DC. So, read carefully before you buy.

6. Pay for the hotel in advance. One sure way to stick to a marathon commitment is to prepay for the hotel. Another upside to doing this is that often there's a discount for paying in advance. For the upcoming Marine Corps Marathon, I actually found a cheaper rate through the hotel's site by paying several months in advance. What I paid was quite a bit cheaper than what I could find using sites like Travelocity and DiscountHotels.com

7. Arrive at least two days prior to race day. Arriving at least two days before race day will give you time to acclimate to the new location. The first day can be spent at the expo picking up your race packet, finding the local grocery store (if needed), scoping out places to eat, as well as transportation options. You may even have some time to do a little light sightseeing. Day two can be spent relaxing and mentally preparing for the race. I never sleep well the first night in a new bed. Having two nights before the race helps ensure a better night's sleep prior to race day.

8. Plan your meals. This may sound odd, but the last thing you want to do is change your regular eating habits at race time. For example, you can't just assume your hotel will have a restaurant. Many hotels today only provide a free continental breakfast, which is awesome, but if they don't provide full restaurant services, what are you going to do? Are there restaurants nearby? Or are you packing your own food? If you're driving, that's probably fine, but what if you're flying? Are there grocery stores nearby? A call directly to the hotel or checking the amenities section of the hotel website can usually provide this information. Just like sports drink and sports gel, race time is no time to be changing your normal eating routine.

9. Don't forget your pre-race warm-up garb. Some races have runners at the start several hours before start time. NYC is a perfect example. You're bused to Staten Island a couple of hours before race time. It's the wee hours of the morning and it's the beginning of November. It can be quite chilly. If all you have is your race shorts and a singlet, you may get a chill. Not good before a race. I usually visit the local Good Will store and pick up an old pair of warm-up pants and a sweatshirt. These keep me warm prior to the start and I don't care about tossing them. Most races pickup discarded clothes after the race and distribute them to local homeless shelters.

10. Keep your race day items with you while traveling. The last thing you need is to have your luggage lost on a marathon trip. You can't prevent this from happening, but you can prevent your race clothing and essentials (I.D., registration info, etc.) from being in that lost luggage by packing them in your carry-on bags.

Marathon To-Do List: #1 Kick that Self-Doubt to the Curb!

It's normal and it's inevitable—marathon anxiety. You've trained for months and now "the day" is almost at hand. Did I train hard enough? Did I have enough speedwork in my plan? Were my tempo runs long and fast enough? Should I have run one more 20? All of these questions and more are probably running through your mind. That's normal, especially if it's your first marathon.

The best advice I can give you is to take a deep breath, let it out slowly, and trust in your training. You've put in the miles and you've stuck to your plan. You're ready physically. All you have to do now is believe in all the hard work you've done and get your mind as strong as your body. Self-doubt is a strong bugger. Kick it to the curb. Don't even let it on the front porch.

There are some things you can't control and there's no need to worry about, such as the weather. Mother Nature is very fickle and she can throw a curve ball at any moment. So, make sure you're prepared for any type of weather. Running a September marathon in the South? Pack a long-sleeve running shirt, just in case. Running a December marathon in the Northeast? Throw a short-sleeve shirt in your suitcase, just in case. Running a marathon in Phoenix? Pack a rain poncho, just in case. Doing these little things can help alleviate worries about the things you can't control.

I'm currently training for my 11th marathon and I've learned a few tricks in the past 11 years on the "dos" and "don'ts" of preparing for a marathon. Below are 12 tips you might want to consider as you prepare for your race day. (#10 and #11 were suggested by Thomas an avid RunnerDude's Blog reader. Thanks Thomas!)

Marathon To-Do List
1. Find out what sports drink and/or sports gel will be provided along the course. (Either train using what will be provided or decide to carry your own or have family members/friends provide it for you along the course. Never train using one brand then switch to another on race day.)
2. Become familiar with the race course. (No need to memorize every street name and turn, but identifying major hills and other course challenges can be helpful.)

3. Keep tabs on the weather. (Periodically check weather.com to see what the forecast is for race day; best to be prepared with cold/heat/rain gear than not.)
4. Give yourself plenty of travel time, especially if the race is out of town. (If going to a new city, it's best to arrive two days before the race. This gives you time to acclimate to your surroundings and a new bed.)
5. Pack your race-day clothes and running shoes in your carry-on bag if you're flying. (If your luggage gets lost you'll be able to run as planned.)

6. Pick up your race packet early. (No need to wait until the last minute to pick up your packet. You never know what may come up to delay pickup.)
7. Have a plan for where to meet your family/friends after the race. (No need speeding longer than it took to run the marathon looking for your family.)
8. Layout your racing clothes, shoes, and gear the night before the race. (Go ahead and pin your race bib to the front of your shirt too.)
9. Don't overdress for the race (Rule of thumb is to dress like it's 15 degrees warmer than it really is. Your body will warm up at least by that much while running.)

10. Take along some old sweats to the start. (Some races have you at the start really early and it can get chilly in the wee hours of the morning especially at a fall or winter marathon. The sweats will keep you warm while you wait and then you can toss them at the start. Many races donate the discarded clothing to local homeless shelters.)

11. Don't start out too fast! (It's very easy to get caught up in the hoopla of the start and before you know it you're running a minute faster pace than you're supposed to! Hold fast to the pace at which you've trained. You can turn in on later in the race, if you've got extra gas in your tank.)

12. Trust in your training and enjoy yourself!