Last Minute Marathon Tips

Since a lot of folks are running marathons...or even ultramarathons...over the next several weeks, here a few final ideas:

• Stay light and loose.  Enjoy friends, funny movies, nature, bubble baths, dogs and children.  Listen to the birds.  Let the sweet outdoor sounds calm you and remove your anxiety.
• Avoid too much TV.  Don't watch anything violent or overstimulating.
• Get plenty of sleep but don't stress if you have some difficulty sleeping the night before the race.
• Stay to your normal routines as much as possible. 
• Eat what you are used to eating.
• Stay away from excess carbohydrates.  Make sure to have some protein with all your meals.
• Keep race strategy simple and fluid. 
• Go out easy and gently increase your pace until it feels right.  Let your body dial it in to that sweet spot.
• Keep even effort.  Give in to the uphills and headwinds.  Let the downhills and tailwinds naturally increase your pace.  No sudden surges or increases in pace.
• Try to stay out of your head and in your body.  Pay attention.
• Compete with your fellow runners...not against them.  They are fighting are hard battle too.
• Be kind to yourself when the race is over.  See to your needs.
• Be brave.  Pound your chest if you are scared.
• Have fun.

Good luck to all...and to all a good race.

Coach Paul