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GREETINGS Moore’s Marines MARATHON TRAINING GROUP ‘08

Wk#20 -- RACE WEEK!!

GOOD 10 mile RUN Saturday.  A little chilly at the start but about 58 at the finish, which the early forecast says is what we can expect for Race Day Sunday. Everyone looked comfortable and all (most) of the nicks and dings seem to be healed or are being managed.  YOU ARE READY!

Discussion Session – Wednesday 22 October at 7 pm at the AHS Track, Dr Robert Cohl will talk to us about the importance of proper muscular/skeletal alignment for runners, and the roll Inflammation plays in our recovery process. Be There.

 -     If you need someone to pick up your Packet, contact Victoria Vasenden 443.822.5895 before Thursday.  You will need to send her a note authorizing her by name to pick up your bib and premium; include your bib and confirmation number.

 -     Marsha Diel had a fall a couple of days ago and injured her knee, and will not be doing MCM – this year.  She is doing well but asked me to pass on that she has a room at the Hilton if anyone wants to go up the day before.  She sends her best wishes and positive thoughts will be with you all. mldiehl@comcast.net

- Well, the time draws near!  This final week I encourage you to do some cross training and run at most a couple of times easy but not past Thursday.  Mainly to keep from getting stale and to get the heart rate up a little and to burn off that nervous energy that's building up.  Get that last massage and/or chiropractic visit in (I do both). Don't change your eating or sleeping habits; other than to try to get more carbs in from Wednesday on, particularly on Friday.  Friday should also be your best nights sleep. Don't worry if you find it difficult to sleep Saturday night - I still do.  Pay attention to taking in plenty of fluids.  Don't worry about over-hydrating.  That's what restrooms are for.  I  know your significant other will love hearing this but, don't undertake any strenuous 'chores' - don't want to sabotage your race with a pulled muscle from lifting.

Now for MARINE CORPS MARATHON final preparations: -  Make an inventory of what you want to take by Pre-race, Race, and Post Race.and start laying it out NOW (don't worry you WILL forget something) -Raceready shorts with pockets already loaded with medicine bag, Succeed, Gel,  -D-Tag Chip- Singlet with bib pinned - SHOES, Socks, long-sleeve shirt, hat, gloves, trash bag. Don't try to decide EXACTLY what you will wear, bring enough to be prepared either way (warmer or colder) you can always put it in your Drop Bag or Start with it and drop it or wrap it around your waist.  PRE-RACE warmups; to be put in your Drop Bag just before going to the START. TWO water bottles of your Recovery drink (CytoMax, Accelerade, etc.), one for before the Start and one for when you Finish.

-Dress warm for the drive/shuttle/wait before the Start. You will be sitting around a lot, and fidgeting, changing clothes 10 times, making 4 Pit Stops, will not keep you warm enough, especially if it is a chilly morning.

Take 2 water bottles of energy drink (Gatorade, Acelerade, etc.), one for BEFORE the Start, and one waiting for you when you Finish, and something to eat; Powerbar, etc in case the lines are too long. Have shirt/shorts/warmups  to put in your Drop bag before the Start. (Yes, I am repeating). - About 15/20 minutes before the Start, take off your warmups, put on the trash bag (with holes already cut for head/arms) and take your Drop bag to the truck with your bib number. - Then Fidget, chat, pee, until Start.

-RACE STRATEGY:  Here are a few race strategies to remember:   - If you feel like you are going too slow in the first few (about 5) miles- you are doing just about the right pace.

-Make your 'pit stop' as early as possible so you won't be rushed before the Start. 

-If you are well hydrated, you may find you have to make a pit stop -or two- during the race.  Don't wait until your eyes turn yellow to make the stop.  I once had to make two 60sec pit stops - way too long.

-If you do make a stop, do not try to catch up with your running partners all at once.  Pick a pace a little quicker than you were doing before the stop.  You will eventually catch them.  If you don't, you were probably going too fast to start with - or they didn't like your company :-)

- Know where/when the Water Stops are, and think about what you want about 1/4mile before getting there.  This gives you time to get your energy gel out and tear off the top with your teeth (which will get exceedingly more difficult to do), open your medicine bag for Succeed, Advil or whatever you need, and put it in your mouth but just resting on your tongue- ready for water.

- DO NOT even THINK about taking any of the above without water.  I tried it with a Succeed tablet and gagged for about 1/2 mile before it went down.

- Try to stay loose by talking to your running mates and looking around, wave to the spectators, they love it.  Say 'thanks' to the Marines and Police; they get little else for being out there longer than you will.

-  Positive thoughts, Positive thoughts, Positive thoughts, Positive thoughts.

- LOGISTICS   - Those wanting to carpool/caravan meet at the Park N Ride (you know the one on Truman Parkway?? :-) ) BE THERE BY 5:45am so we can get on the road AT 6:00am.  I am waiting confirmation that we can park in the area we have parked in the past in the Pentagon North Parking Lot Handicapped area of Exit 8B. IF this does not come through,, we will take the SAME EXIT but just park more on the southeast side of the Pentagon.  We can catch the shuttle to the RUNNERS VILLAGE or just walk the 1/4 mile.

-Those going to help out at the 22 MILE SUPPORT STOP will meet at 6:45 am to carpool/caravan to the Crystal City of South Eads St. If you have family/friends interested in helping, and possibly running some of the last few miles with you, they can help out while they wait for you at our support stop and pick you up when you get there.  Bring what you can; hard candy, Advil, Vaseline, cookies, a couple jugs of water, stuff you would like to see at that point of the race.  Nat will bring some tables, water and Gatorade containers, and our pop-up tent.

 -ATTENTION-ATTENTION:   

- I've gotten a number of questions about what happens AFTER the marathon.    First, get fluid and nutrition as soon as possible after you finish, even if you don't feel like it.  The lines at the Food stations will be long so stash some gatorade, energy bars in your post-marathon change bag just in case.    Get into your post marathon warm ups as soon as possible. It's easy to get chilled quickly - NOW you can put on your MCM shirt - NOT BEFORE  - bad karma .     Hook up with your mates and enjoy the moment - do some light stretching at the same time.  Remember, we will meet BEHIND THE BEER SIGN TO THE LEFT AS YOU COME OUT OF THE FINISH AREA.

-Don't forget to meet everyone at the APPLEBEE'S, at the entrance to the Annapolis MALL.  They are expecting us from 3:00pm-ish on for a post marathon late lunch; family welcome. It's a lot of fun to share soon after the race. Don't worry about coming in late, just come.

-Start taking anti-inflammatory every four hours to stave off the soreness. Take an epsom salts hot bath; preferable after you get home.   Light stretching, easy bike, swim, walking for the next couple of days. No running until the weekend, IF you feel like it then.   Be aware of post-marathon blues.  There is a lot of scientific evidence that says everyone goes through some post marathon (endurance event) depression. For me it's about three days after that I get that "now what?"  feeling and get a little grumpy (not Ron, you say!).  You also might notice some sudden weight gain.  Not to worry; your body is reacting to the significant disruption in your body hormones/chemical balance, and is sucking up all the nutrition and fluid it can to repair the damage you did  to it.  It will pass -literally.    More later on when should you start running again after MCM and how much.

SEND YOUR TIME and any comments/anecdotes on the Forum. 

- This is going to be YOUR moment!    You have run over 600 miles in the last 5 months. Neither I, nor your spouse, nor your running partner, has run one step for you - and they can't do it now.   "Pain is temporary- Pride is forever" is more than just a catchy phrase. 

WHY are YOU going to make it? Because YOU have spent the last five months preparing for this - you ARE ready.  TRUST your training. Because Lunch Hour means RUNNING six miles. Because no matter what it takes you WILL make it up Iwo Jima hill. Because you have committed yourself to do this - and that means something. Because you ARE a bit insane. Because you are realizing a DREAM that will be with you FOREVER. Because THERE WILL ONLY BE ONE FIRST MARATHON IN YOUR LIFE and THAT means something too.

"Only those who test the distance will know how far they can go."

Stay Healthly;

Ron

 

NOW RE-READ THE WHOLE THING AGAIN :-)




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