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Pre Race Tune Up

Since we're just about a month out from the marathon, it's time for a tune-up! Run a diagnostic on your body and gear and take note of any repairs, replacements, or tune-ups that need to be done. 

How many miles are on your shoes? If you aren't sure, then it's probably too many! You shouldn't run more than 300-500 miles on a pair of shoes. If you're going to hit that mark within the next month, get the new shoes now but don't experiment! Get what you've been running in! I got some cheaper shoes last year before Portland and paid for it with knee injuries. 

What kind of cold weather running gear are you sporting? Seattle Marathon is notoriously cold and/or wet and/or snowy. Don't let that concern you! Fortunately the Weather Man is making sure we have some practice with our upcoming weather! Thanks Weather Man! Thanks! We have Gear Night coming up this weekend, so maybe it's time to pick up some running pants, a balakalava (neck or neck and head gaitor), gloves. 

How is your body feeling? Anything bothering you that calls for a few days of rest? Anything REALLY bothering you that might need a doctor's care? 

Check your fuel stock. Do you need to pick up some more packets of gel or Gatorade before the event? Remember, you're going to be running with about 6000 of your closest friends, so sometimes the local stores run low on your favorites near Marathon time. Beat the rush! Stock up now! 

Start working on your marathon playlist. Okay, maybe I'm the only one who puts a lot of time and effort into picking just the right music selection for my marathon. What can I say? I'm a geek! 

What about other things? Do you have Body Glide for all the chafes you? Do your socks need some patchwork? How about blister patches? Endurox caplets? 

If this is your first marathon, cozy on up to an experienced runner and ask questions. The more prepared you are, the more comfortable you'll feel going in. You can always ask me (since I like to talk...a lot), but it helps to get others perspectives as well. However, if the person you’re talking to is negative, thank them and move on.

One thing I like to do in the weeks leading up to a big race is to develop a race plan. A race plan is what you plan to do on the race! It’s much more than just “put one foot in front of the other and try not to fall down”. It should include the following:

Hydration: how often, how much

Fuel: what you’re going to use, how often, backup fuel (I always carry at least one or two extras for a full marathon in case I need more or don’t like what I’ve brought)

Mental—endurance running is SO mental! I like to dedicate my race to someone so that if the bad times come (and sometimes they do) I can focus on that person. In my last Seattle Marathon I had a rough patch at mile 22. I had dedicated my run to one of my students, Todd, who had been in a serious car accident. When I was getting cranky, I just kept talking to Todd and saying “This is for you buddy!” The bad times don’t last unless you dwell on them. Some ideas for the mental part:

Bible verses or other motivating quotes that remind you why you’re doing this.

A dedication list of people you will dedicate each mile to, or the entire race to, or some of the race

A list of reasons why you’re doing this.

A list of victories you’ve had over your training

Your personal “mantra”. (Mine is: The successful person will do the things that the unsuccessful person will not. It reminds me that success takes drive and going beyond what the ‘normal’ person will do. Normal people do not run 13-26 miles at a time as a personal challenge. Exceptional people do.)

I have an example of the one I did for my NYC race at

www.msteechur.com/raceplan.htm. I also did one for my half Ironman last year and I took it with me on the bike putting it in a spot where I could see the verses I’d chosen, and a photo of Roy. It really helped when I had pain (my back hurt from mile 1 through 56 on the bike portion of that race). 

Doing this will help you focus over the next few weeks. I know a few of you are already concerned about pain you’re having right now. You are entering what we call the “Taper Madness Zone.” You’re mileage is going down and when your mileage goes down your muscles work on healing from the pounding they’ve taken over the last 22 weeks. This can result in little aches and pains (and sometimes not so little aches and pains) that can mess with your mind. You start questioning whether you can do this, and you start doubting yourself, but you must TRUST YOUR TRAINING! I’ve trained over 100 people to run a marathon and haven’t lost one yet!

Another very common happenstance is you go out for a nice short run of 2-3 miles and it SUCKS! Again, your mind starts working overtime.

“If you can’t run 3 miles, how do you think you’re going to run 13 or 26? You’re never going to make it!!!”

That’s just stinkin’ thinkin’ (as Al Franken says), and you need to just be aware that it’s normal, that it’s completely untrue, and trust your training. Let that be your mantra over the next few weeks, “I am completely trained and I trust my training.”

If you’re concerned about ANYTHING, let me know and I can talk you off the ledge! Any doubt that you have, I have experienced and talked others through. Just know that this is a normal part of race preparation!

Next week I will give you a list of things to do to prepare for the race that will help you focus. In the meantime, take good care of your body, relax, don’t go out and do anything crazy like skydive, become a racecar driver, of scale K-2. Don’t try to get one more long run in…that is a bad idea. Your training is done and as long as all you do is just some nice EASY recovery runs, you will be fine. Trying to do anything too dramatic may lead to injury, so don’t go there! In fact, now would be a great time to schedule a massage both now and for after the race (wait at least 2-3 days for your muscles to reduce their swelling before a massage).

Now go start your race plan and take some time to be PROUD OF WHAT YOU’VE ACCOMPLISHED!