Day 3: Count-Down to the Marathon

Navigational Artwork and Directions By Colleen Yorke, © 2015.

While most of us have probably done more than enough research and received hands-on advice from elite runners, the Los Angeles Marathon is less than 3 days away, and some things are worth repeating.

During the Three Days Before the Marathon

• Sleep, maintaining a balanced diet, monitoring our hydration  
• The running shoes are broken in by now, and we have test-run our marathon gear.
• Self-pick up the race packet at the Expo this Friday or Saturday with photo ID
• Due to limited finish line access, coordinate a spot to meet loved ones post-race 
• Details, details: Sunblock, hat, sunglasses, chapstick, and we will clip those toenails
• Share runner's profile: http://www.supportyourmarathoner.com/Colleen-Yorke/17040

During the Hours Immediately Before the Marathon

• Wake up early, allow enough time to get ready and get some breakfast
• Check the weather forecast and expected weather conditions
• Depart for the race site early, take care of any last minute details
• Stay off the feet as much as possible prior to the race
• Continue to drink fluids up to 15 minutes before the start of the race
• Eat a final snack no more than 30 minutes before the start of the race

Issues to Consider During the Marathon
The Start Line and Corrals
Line up according to the expected pace, and sign up with an experienced pace setter 

Pacing
Running the correct pace to our own abilities is crucial in the marathon, especially for the first time marathoner. It is so easy to start the race with all guns ablaze (and believe me, I speak from experience) and then pay dearly for the mistake in the later miles. Yes, there will be some 7,000-8,000 runners ahead of us. So what? In the world of marathoning "putting the fast miles in the bank early in the race" and then holding on in the end most assuredly will lead us to visiting the dreaded "wall". A much better plan is to start out slower than what we hope to average, run the middle miles at our chosen hopefully realistic pace and to pick up the pace (if we can) during the final miles. During the marathon we should monitor how we are feeling and adjust our pace, if necessary. Race time predictor charts are good guides in determining what pace we should theoretically be able to maintain during our 26.2 miler.

Aid Stations
We should not pass up fluid stations on the marathon race course. Staying hydrated is important. Water is usually offered at the first tables with sports beverages served near the end of the stations. At my first race, I spilled more than half of my share because I attempted to drink and run at the same time. Squeezing the top of the cup into a "v" shape allows for a smooth delivery of fluids directly into the mouth. 

Supplementing
Many runners take advantage of gel energy supplement products  - shots, power gels and GU packs - as these provide an immediate source of carbohydrates. Some runners have told me they keep power bars, orange slices, jelly beans or Skittles in their fanny packs for the needed energy kick.

Staying Loose and Relaxed
Shaking out arms and shoulders throughout the race help avoiding muscle tightness.

To Socialize or Not?
Sometimes we will encounter other runners running our pace, who may wish to engage us in conversation. It is entirely up to each one of us if we wish to stick with them and chat along the way. Many friendships have been started this way, and talking to others is a great way to take our mind off the physical discomfort we may face later in the marathon. When I ran the longest training run of my life, I was grateful for the runners from the DTLA Running Group, who motivated me in completing a 23-miler. On the other hand, talking may rob us of valuable energy that we may need later.
 

Psychological Issues and Injuries
Undoubtedly psychological issues will arise. 26.2 miles of running is quite a feast. Mental and physical capabilities are put to test. An increase in pain should be taken seriously. No race is worth the risk of hurting ourselves. Some helpful things to keep in mind:

• Take time to enjoy the scenery of the course.
• Stay positive. 
• Think about loved ones, who are waiting for you at the finish line.

 
Issues to Consider Immediately Following the Marathon
Recovery from the demands of the marathon begins right after we cross the finish line. Some helpful take-aways: 

• Determine if there is a need to visit the medical tent. No problem is too small.
• Grab something to drink, but suppress the urge to consume alcoholic beverages.
• Pick up something to eat.
• Stretch thoroughly
  
• Do not even consider the thought of lying down... keep moving!
• Get a post-race massage (if available).
• Soak the legs in some cool water within an hour or two of finishing.
• Later in the day (3-4 hours after the race), spend a few minutes in a warm whirlpool.
• Have a nutritious lunch. 
• Do not take a nap or lay down too long later in the day (it makes us very sore and nauseous); Instead, keep moving to minimize leg muscle soreness.  
  
  
  
  

Day 9: Count-Down to the Los Angeles Marathon

Navigational Art and Directions By Colleen Yorke, © 2015.

My favorite thing is to go where I have never been. Today's run felt amazing. After a very long period of dry, warm weather, and ever present dust particles, it had been raining. I jogged two miles down a relatively flat street and back just after the first rain. The crisp smell of wet earth and flowers lingering in the air, not a soul out there, for thirty minutes the road was all mine. I resisted my body's urge to naturally to run it all out. I felt good. I felt strong. I felt ready. After doing a little over 4 miles, my legs were itching for a finishing sprint. But now was not the time to commit to the siren call of the race. So, I continued tapering along at a smooth, steady 8:40 min/per mile pace all the way back. Afterwards I treated myself to a homemade breakfast (Trust me, it had fiber, magnesium, and antioxidants):

Homemade Chocolate Blast.

I got the mileage. I have most of my gear, and with 9 more days to go before the Los Angeles Marathon, it is time to think about food. Proper nutrition is crucial. As I learned the hard way, during a run to Santa Monica, 'bonking' or 'hitting a wall' can happen to anyone, and if it happens to us, we can be sure to know about it. During high intensity exercise and no other incoming fuel supply, our bodies draw energy stored in our muscles and liver as glycogen. But, when the fuel tank gets low, our brain and muscles show signs of fatigue. After that every step feels like wading through swampland with no end in sight. How miserable and utterly unprepared I felt after that 16 miles' run, and I was sure "I would never, ever run a marathon". 

Bircher Müsli.

The truth is: The dreaded wall can surface to even the most trained runner.  'Carb loading' and stocking up before and during a long run maximizes our energy stores. For me, Müsli is a good option and super easy to make. I mix Kelloggs Flakes, Kelloggs Bran with Quaker's old-fashioned oatmeal and top it off with blueberries and some sliced almonds. It is a great source of carbohydrates before a run. After a long run, most of us also get that craving for proteins. I certainly do. Protein is likewise important. White meat, eggs, milk products help to rebuild muscle, repair damaged tissue and stimulate the development of new tissue. I am working on my Marathon meal plan. Suggestions and ideas are appreciated. What are your runner foods?