Monday, September 18, 2006

For LisaPow

Tapering. Something that I am enjoying right now, probably a little too much. My advice for the taper and marathon in no particular order:

- Enjoy it.
- Don't stress about not running as much. The body needs time to heal.
- Cut back on your calories only slightly. Don't worry about a little extra weight gain.
- Cut your toenails a week before.
- The night that is two nights before your marathon is the most important, as there is no way you're sleeping the night before. Get a solid 8 or 9 hours in.
- Nothing out of the ordinary in your diet the week before the race.
- Nothing spicy for the two days prior to your race.
- Carbo-load, but don't overdo it.
- Don't forget your band-aids and vaseline/bodyglide in order to prevent chaffing.
- Eat breakfast in the morning. I usually eat a banana, drink a gatorade, and have a bowl of cereal about two hours before.
- Use the port-a-johns at least twice. You don't want to have to stop.
- Sign up for a pace group. If you can't keep up with that pace group, don't sweat it and when the next pace group catches up to you, stick with them.
- Wear shoes that have only about 50 miles on them, but make sure they are the same make/model that you have trained in.
- If you plan on wearing any cold weather gear during the marathon, make sure it's something that you don't care about, as you will be tossing it on the side of the road at about mile 4.
- Rotate water and gatorade at each aid station. Don't overdo it.
- Take a gel every hour. I recommend the ones with caffeine, but if you haven't used ones with caffeine before, don't try them for the first time the day of your race.
- If you're tight, stop and stretch.
- If you're in pain, walk for a minute, then try to pick it back up.
- Write your name on your bib or your arms or better yet, have it stitched on your shirt. When you're at mile 22 and people are screaming your name, it means everything.
- Let the people at the end of the race ice you down. A lot.
- Eat plenty of ice cream at the end, then go to Tony Romas for all you can eat ribs.

2 comments:

lisapow said...

Great! Thank you!

liz said...

Good Luck Lisa! We expect your trophy for winning the race to be dedicated to mike.