Tuesday, August 22, 2006

26.2 tips

1. The body has great recuperative powers. When you start feeling bad in a race remember that in another mile or so you will feel better again.

2. Break the race down into segments. 1/2 way, 20miles, last 10km, etc. Think in positive terms. ONLY 3 miles to go.

3. Coaches can help motivate you and point you in the right direction. You are still the one that must do the work.

4. Challenge yourself by competing against your peers. After the race is over you will remember how well YOU did, more than who won.

5. Confidence comes from doing your homework. Shorter races can build confidence by using them to gain experience and try out new things.

6. Developing a routine is critical. Putting in the mileage is more important than any individual workout

7. Marathon Course - Become familiar with the course, it increases your comfort zone especially when you are tired late in the race.

8. Try two runs in one day rather than one long run. You'll get more out of the effort and avoid greater chance for injury too.

9. Endurance and Strength - Are built on consistent mileage and long runs. Don't worry about the time on your watch.

10. Use specialty running stores to find equipment that will work for you. Use different equipment for different weather conditions. 5 weeks prior to race day: Will these shoes hold up? If not, this is the time for a new pair.

11. Don't create unrealistic expectations. Give yourself a range time to shoot for. Use workouts and shorter races as a gage.

12. Mistakes are often the best teachers. They help you improve. Every marathon is different. You'll gain knowledge from each one.

13. Use your family to declare you intentions to run a marathon. They can help with your commitment. Use them to help you on the race course as well. HAVE FUN during the RUN!

14. Depending on your level of fitness some first timers may be able to complete the marathon on fewer miles. Don't compromise on the long runs. GO GREENIES!

15. The best runners know how to work and relax their bodies at the same time.

16. There are many benefits to staying near home to compete. It can be an ideal place, especially for first timers.

17. If you get injured, be patient while coming back to your earlier fitness level. Don't rush into another injury or try to make up for the time you lost.

18. Think about what motivates you. Post your intentions on the refrigerator for everyone to see. Use positive self-talk.

19. We all have some measure of nervousness before a race. It all goes away once that gun goes off.

20. Patience is a big key to success. Don't hurry the experience along. Wait, wait, wait! Passing runners late in the race helps you mentally.

21. Personal best is not what shows up on the clock. You know when you've run a great race. For first timers, completing the race may be the crowning achievement.

22. Set up as many things as you can before race day so you have less to worry about and more time to enjoy the experience. (Create a list on your computer)

23. Races - Help to understand pace and know the pre-race routine. Races are opportunities to meet people with common interests.

24. One trick to keeping shoe laces from coming untied is tucking the tied ends underneath the laces. It prevents them from flopping around.

25. Use ten days to cut back the miles before marathon day. Spend it relaxing to prepare you mentally and physically.

26. Use practice races as training runs. It's easier than running by yourself. It takes the pressure away and teaches you to relax.

26.1. Volunteering has been a requirement of the runners I've coached. You'll find it rewarding.

26.2. Weather - Training in all kinds of conditions provides for better race day preparation. Worry about what you can control. Doug Curtis

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