Welcome to the special edition post--a complete "tip list" for the 7 days leading up to the marathon...well at least what I plan to do between work and sleep! Compiled from online sources and common sense...
Tip 1a: Please support African Leadership Academy (the non profit for which I am running this marathon) via a donation at this link: http://www.africanleadershipfoundation.org/marathondonate_maryanna.asp
- Catch some zzzz's: Try to get as much sleep as possible to rest the body for what will be an extremely taxing day! Apparently most people are so nervous the night before that they don't get much sleep--this is not a game ender--the most important thing is to get sleep the week preceding and especially the night before the night before. Remember the body is on a 36 hour cycle so as long as you get the sleep you need a day before the race you should be fine.
- Get your grub on: Definitely carb load the night before the race with pasta/cereals/whole grains (if you can) also this may be TMI--but include fiber/roughage in your meal...trust me (cite Boston marathon woman's winner circa 1980's for more info). It is also important to load on carbs through the week to get the energy into your system
- Get your drank on: Drink a lot of water, don't drink alcohol, don't drink caffeine (these two dry you out). For me this is extremely important--I tend to avoid water stops during runs (i choke on the h20) and often end up with the spins at the end of the race due to dehydration. I have been chugging water and will try my best to take the water stops from mile 7 onwards during the race!
- Check out the course: Scope out the hills, visualize the tough spots. Admittedly I have yet to see the actual course. Looking at the map though, I am psyched that we skip the Harlem hills in central park!!! thank you marathon planners!!!
- Stay nimble: Don't do any long runs within the last 7 days ( i know, i violated with a long one on Sunday...) do a few light runs through the week and plan to take 2 days off (including the day before). Do a little 15 minute jog the day before though just to keep yourself moving. I am sticking to flat 5 milers in the AM the week of. The danger is that you don't want to over-exert yourself to the point where your body can't regain strength in time for the marathon (takes 2-3 days to regain strength form a long run, 1-2 for the shorter)
- Watch out for biological warfare: This is the worst time to get ill, pound the Vitamin C, take pre-emptive theraflu, don't touch babies (didn't mean this to be a punchline!), watch out for door handles, wash your hands etc.
- Pack your marathon bag: For pre/post run try to have the following: hand towel, change of shoes/flip flops, sweatshirt, aquophor/vaseline (critical to avoid chafe!), power gels, ipod--charged, sunglasses (for sun and wind), sports drink for finish (to replenish electrolytes), a little bit of money (just in case). For the NY you get a small clear bag for the start--i will put a jacket, my cell phone, a camera and some money in this and I will have my mom hold a bag with the towel, shoes and powerade for easy access at the finish
- Alert spectators of when to expect you: I plan to run ~9:30 minute miles and will start around 10am check out this course map to plot where I will be http://www.ingnycmarathon.org/documents/INGNYCM09_Map_Large_Rev_100909.pdf also take a look at this spectators guide for the best places to spot runners: http://www.ingnycmarathon.org/spectator_guide.htm I will need the most support around miles 14-20 and I hope to see you all at the finish!
- Visualize your goal, remember why you are doing this, believe you can make it! my mantras? --just keep going....if those students at ALA can go from poverty to scholar you can go from 0 to 26...if Sean P Diddy "Crazy" Combs can do it, you can do it...if you slow down/stop---it will only take longer! ...i'll add to the list later!
Okay, look out for daily posts from me as we head towards the home stretch, thanks for tuning in over the past few weeks. Also if you have any special request posts/pics/thoughts, send them my way!
A funny quote...and a funny pic to end this note:
A wise friend once said: "The distance between making the right decisions and making the wrong decisions is 18 inches. And that's the distance between your brain and your heart."
A less wise friend once replied: "even for midgets?"
gratzi,
mvq
