Training Tips

Completing a marathon is a huge undertaking. To assist each of our Team McGraw runners in reaching the finish line, here we provide a variety of helpful training tips covering gear, nutrition, stretching, and other critical elements specially selected by our team coach, Kevin Leathers.

Recovery

Okay team…we all have a huge endurance fitness base that we spent all summer creating.  Do not let it go!  Maintaining an endurance base over the winter will lead to improved race times once spring rolls around.  

For the two weeks following the marathon, allow yourself some recovery time so the joint and muscle damage from the race can heal.   You can run as soon as you feel ready, but take it easy and listen to your body.  If running is out of the question, get on the bike, jump in the pool or take the dog for a long walk.  Activity will lead to a faster recovery. 

For added motivation, you might find a short winter race to use as a training goal.  It will help you retain your fitness base and keep those holiday pounds from creeping up on you.  

And as always, feel free to contact me for any training or racing feedback you need.

Race Week Strategy

Race week looms!  It is time to start thinking about what to pack, what to eat, where to go, what to do…oh my gosh!  I am freaking out!
 
As the training tapers down to almost nothing and the thoughts of New York City and 26.2 miles constantly interrupt our daily routine, it is time to develop a game plan for race week. 

Clothing
The online weather forecasting websites will soon see a huge increase in weather forecast searches for New York City as runners from around the globe begin obsessing about race day conditions.  It is okay to check the weather in order to pack properly, but do not stress over the weather; you have no control over it.  Whether it is hot, cold, windy or snowy…it does not matter. 

We still have to run from Staten Island to Central Park.
 
On race morning you will need some clothing to stay warm during the bus ride and at the start.  Those great looking Team McGraw Nike warm-ups would be ideal!  You will pack these clothes in the race-supplied gear bag and place the bags on the UPS trucks as you head to the starting line on the bridge.  They will be waiting for you at the finish.  If it is a cool day, you will need these soon after you finish.  There will still be a fair amount of waiting time before the start, so be prepared.  Bring a throwaway T-shirt or sweatshirt to wear in the starting corrals.  You can peel it off and discard it once the race starts. 

I plan to run in my Team McGraw singlet and shorts.  But I will be prepared for anything.  Pack a short sleeve and a long sleeve running top that can go under your singlet.  A running hat helps in bright sunshine and can also keep rain out of your eyes.  A light pair of gloves can make those first chilly miles more bearable.   If you are comfortable running in tights or pants, be sure and bring them.  Whatever you don’t wear can go in your gear bag. 

A word of caution: do not overdress.   By Friday of race week, we will have a very good idea of the conditions.  You will need to get off your feet and relax once we get off the bus, so bring something to sit on in case it is cold and/or wet.  A folded newspaper and an old towel work well.

Nutrition
Eat your normal diet, but keep an eye on your caloric intake.  As you slash your training volume, you also want to keep your diet in check.   A well-balanced nutrition plan will work best.   Your pre-race dinner should be very close to what you ate before your long runs.  Don’t get too adventurous the night before.
 
New York starts at 10AM, so if you are going to eat breakfast, I recommend you eat as soon as you get up.   I do not eat a big breakfast, but I will have an energy bar, banana and maybe a rice cake on the bus ride to the start.  I also drink a bottle of my favorite sports drink and water.  Plan on being self-sufficient on race morning.  There will be race-supplied food at the start, but you do not want to have the added stress of waiting in food lines or not getting what you want.  Bring exactly what you want to eat and drink.

Bright Lights, Big City!
A big part of a major race like New York City is the atmosphere.  I do not expect anyone (including myself) to go into hiding.  The race expo is a great place to get into race mindset.  Seeing a show, sightseeing, and shopping are all part of a trip to the “Big Apple.”  Just do it in moderation.  Stay hydrated.  Take regular breaks to sit down and rest your feet, legs and back.   I do recommend shutting down early the night before the race.  I never sleep well the night before because of the excitement, but I do get off my feet and relax.

Train the Brain

The marathon is a tremendous physical test.  We must prepare our bodies for months with thousands of miles of running so that we can handle the 26.2 miles on race day.  Long runs, tempo runs, stretching and recovery become part of our weekly task list.  We work on our nutrition and hydration like scientists.   Sometimes we get so focused on the mechanics that we neglect one of the most important factors: our brain!   

Mental preparation is arguably just as important as the physical.    The various stages of the marathon require different mental approaches.    By completing a successful training program, we go in prepared to physically run 26.2 miles.  But we also carry the knowledge that we have done the work and should stand at the starting line with confidence that we took no shortcuts.  

Use some mental imagery and train your brain for the marathon during your long runs. 

Relaxed Focus
The adrenaline and excitement of the start will be electric.  Soak up the energy, but stay relaxed.  The early miles should feel very, very easy.   Do not get so caught up in the crowds and scenery that you forget your hydration and nutrition plan.  During your long runs, try to perfect that “relaxed focus.”   There should be no physical stress through the first half of the race. 

Transition
Somewhere between 15 – 20 miles of the marathon, fatigue will begin to creep in.  This is completely normal.  The pain is out there waiting for you on the course.  Don’t be surprised.  Recognize it and be prepared to handle it.   If you have pushed your body to this point in training, you know what to expect and how to handle the added stress.   Come up with a mantra that you can go to during the rough patches.   An energy gel or other nutritional boost can also help – anything to distract you from the fatigue.   Find out what works best during your training.

The Second Half
The last 6.2 miles of the marathon are often called “the second half of the race.”  Try to use the last 45 minutes of your long runs to establish a strong, focused state of mind. 

Learn how your perceived exertion will go up just to maintain your pace.  Focus on the basics: running form and nutrition/hydration.  Despite the 30,000 runners and one million spectators, the race will get very lonely.  Fatigue will set in.  Your legs will feel like cement, but they are supposed to at this point.  Running form will begin to falter.  Learn to run through a mental checklist of your form.
 
The ability to keep moving and focus will make or break your day.  This is the time to pull out all of the positive thoughts and emotions that you have. 

The finish line is coming…and you will get to stop!

Critical Weeks

Only eight weeks until the marathon.  We are right in the middle of the most critical training phase.  Our long runs are getting loooong.  Nagging injuries start cropping up, and we start to obsess about weekly mileage. 

Protect yourself from…yourself.  If you really feel like you need an extra day of rest, take it.  As long as you are staying on track, getting in your long runs, and feeling good overall, don’t worry about taking an easy day.  As you train your body for peak performance, you also walk on the edge of physical breakdown.  It can be a very fine line.  Listen to your body and take care of it.
   
Proper recovery from your long run becomes critical.  Here are some suggestions:

Grab your recovery drink of choice and get in an ice bath for 10 minutes.  I have found this to be the best remedy for reducing next day soreness.

Eat a well-balanced (protein and carbs) meal.

Keep moving throughout the day.  A nap or lounging around is fine, but get up and keep the blood flowing.

Get a massage or use a massage stick or roller to work the kinks out of your legs.

Run very easy, cross-train or go for a walk the day after to help loosen up your legs.

Getting The Most Out Of Your Long Run

The long training run is one of the most important keys to marathon success. The long run is a rehearsal for race day. Now that we are less than eight weeks from the New York City Marathon, the distance of our long runs is getting substantial. This offers a great laboratory to find what works best for you. Try to simulate your prerace routine and running strategy as closely as you can.

Nutrition & Hydration

Now is the time to experiment with your prerace dinner the night before the race. Be sure and eat the same breakfast that you plan to use on race day. Find out which shorts, socks, and other race elements work best. If you do not have a favorite gel, energy bar or other “secret energy food” for the race, get a variety and find what agrees with your taste buds and stomach. Practice drinking on the move. Carry water in a bottle or fuel belt, or stash fluids along your route.

Running Strategy

Learn to lock into a steady pace. Come up with a calming mantra that will help you focus and get past the rough patches – “strong & smooth,” “relax & breathe” – whatever works for you. When you start getting tired, go through a mental check of your form. (Stand up straight, arms relaxed, eyes up, etc.)

Letting your form deteriorate is bad news. The late stages of your long run will begin to simulate the late-race fatigue marathoners experience. Draw on all of your focus and determination to continue to push during the last half hour of your run. This physical and mental toughness will make a big difference when you are trying to make it to Central Park!

Here’s the Rub: Preventing Blisters and Chafing

Most runners, at some point, get blisters. The source of these blisters is friction. Friction between foot and sock, sock and shoe, clothing and skin, etc.

Most blisters can be avoided. There are many great products, such as Bodyglide, that are a must for distance runners. Most running stores carry these products. Good ol’ Vaseline also works, but it doesn't last as long. Apply the lube to any problem areas before your run. Toes, feet, thighs and inner biceps are the usual hot spots.

Long marathon training runs tend to reveal new friction points you never knew existed. Men can sometimes develop bloody nipples from shirt rubs, but this problem can be avoided with lube and proper clothing. Cotton is not a good choice for running apparel and contributes to blisters and chafing. Quality technical apparel, especially socks, can make a big difference in comfort and performance.

What is My Goal Race Pace?

First, ask yourself a few questions.

What is my marathon goal? Do I want to set a personal best? Do I want to break through one of the magic time barriers? 3:30? 4:00? 5:00? Or am I just aiming to cross that finish line under my own power with no regard for the clock?

If you have a specific time goal, you must set a realistic pace goal based on your recent running history. If you have not run a marathon or half-marathon in the last six months, you can use a recent 5k or 10k as a reference tool.

A properly trained runner should be able to run the marathon approximately 1:30 – 1:45 per mile slower than his recent 5k pace. Train around that goal and run some of your mileage at marathon goal pace so that your body gets used to how it feels.

If your goal is to finish with no regard for the clock, you should still train with some purpose. Find a pace goal in order to track your training progress and make sure you get to the starting line with some idea of how fast (or slow) your first few miles should be. You will need this information to avoid that classic race day mistake – going out too fast. The adrenaline of 30,000 runners and the thrill of Manhattan in the distance can lead to disaster if you do not start out under control.

Summer Running: Staying Hydrated

Staying properly hydrated is one of the great challenges of the endurance athlete – especially for marathoners training in the heat of summer! A runner can become overheated or dehydrated during a single training session. There is also the danger of the cumulative effects of failing to properly hydrate.

Drinking during exercise is important, especially when running more than an hour. Many runners use a belt with a water bottle holder during long runs so they are never without fluids. The newest models are lightweight and very comfortable. They can be found at running stores and online.

Don’t wait until you are thirsty. Drink regularly, even during the day at work. Hydration is one of the most important parts of recovery.

Also, don’t rely on water exclusively. The minerals and electrolytes you lose when you sweat are key to properly hydrating. Find a sports drink that you like and use it. The “big name” sports drinks that you find in every convenience store are fine. However, most contain lots of sugar and do not agree with many runners during exercise. There are many options available at your local running store or online.

Equipment Matters

Always make sure your running shoes are in good shape and fit properly.  Marathon training is not the time to pull the old lawn-mowing shoes out of the garage.  If you are not currently a regular runner with a favorite shoe, I highly recommend visiting your local "running specialty store.”  An experienced running shoe expert can help to evaluate your specific needs and properly fit you for the best shoe.

To help avoid injury, you should probably plan on going through at least two pair during the sixteen-week training plan.   A fresh new pair of your favorite shoes on race day may feel good, but make sure you run in them several times over the last two weeks of training to break them in first.