Blog Posts From Coach Kevin's Running Blog Tagged With taper

New York City Marathon - Kevin's Course Preview

kevin leathers — Fri, 24 Oct 2008 14:20:13 GMT

The ING New York City Marathon is one of the most famous races in the world. Nearly 40,000 runners are cheered on by millions of spectators as they make their way through the five boroughs. It is an amazing event that should be on every marathoner's must-do list. The course can be tough due to the bridge inclines and the rolling hills in the late stages. However, if you pace yourself properly and save some energy for the last 6 miles you can achieve your time goals. Here are my personal notes on the race and the course:

The Start at Ft. Wadsworth

Your bus will drop you off at the Runner's Village where you will wait for 3+ hours. Be prepared to relax. There will be food and beverages but plan to be self-sufficient just in case. Take a snack and a drink. Last year I had my breakfast on the bus and got coffee and a banana at the Runner's Village. Take something to sit on in case the ground is damp and/ or chilly. A plastic garbage bag or disposable poncho work well. Take a newspaper or something to read to help relax and pass the time.

When you get to the Runner's Village survey your holding area. Where is Bag Check? Bathrooms? Entrance to your start corral? Make sure you know the lay of the land. Then find a place to set up camp and relax. If the weather is cool take an old sweatshirt or jacket to wear in your start corral that you can discard once the race starts. Depending on your start time and corral you might spend 30 minutes to an hour waiting in your corral after handing in your gear bag.

The Start

There is no more spectacular start than the Verrazano-Narrows Bridge with 40,000 runners and Manhattan in the distance. Words cannot do it justice. I will not try. My only advice is to relax. The adrenaline will be flowing. The first mile is a slight uphill but you will not even feel the incline. You get it back on the downhill second mile. Soak up the energy.

Miles 3 - 12

You will pass through the ethnically diverse neighborhoods of Brooklyn and the early miles will click by quickly. The scenery, accents and music change every few blocks. It will be very crowded so be careful as you enjoy the surroundings. Use extreme caution in the aid stations. Runners will be cutting in front of you, stopping to drink and pulling back into traffic... with no turn signals! The aid stations stretch for several hundred yards. Do not try to get to the first table. Be patient and use the tables towards the middle or end of the aid station.

Halfway

The Pulaski Bridge greets you just past the 13 mile mark and carries you into Queens. It is not overly steep but it is an incline. Remember: bridges = inclines.

The Queensboro Bridge

As you run through Queens you will see the massive Queensboro Bridge waiting for you. After about 2 miles in Queens you finally reach the bridge. Passing over the Queensboro Bridge is a big transition. This giant landmark carries you from the 14.5 to the 16 mile mark. This is where you will start to assess your day and can start counting down to the finish. It is also the pathway into Manhattan. Take it easy going over the bridge. The ½ mile climb up the bridge is a tough hill. You need to maintain your effort but do not worry about pace. You have just run 14 miles through roaring crowds. Now you are on this quiet, dark stretch of bridge and it is a strange sensation. There is not much to see because you run on the lower level and there are few spectators. What awaits you as you exit the bridge is amazing.

First Avenue

As you make a few sharp left turns and burst back into the light you are dumped right onto First Avenue where the crowds and energy will be at a fever pitch. Again, words do not do it justice...wait and see. One word of caution... your adrenaline can kick in on First Avenue and your pace can increase without much effort. Enjoy the atmosphere but remind yourself to stay relaxed. This is a long 4 mile stretch that actually is on a very slight incline. You do not want to leave all of your energy here. You will definitely need it in a few miles.

The Bronx

Just past the 20 mile mark you cross the Willis Avenue Bridge into the Bronx and another lull in the crowds and noise. Again, use this stretch to assess your hydration and nutrition. After a mile you will cross another bridge and will be headed south on 5^th Avenue through Harlem towards the Park.

Headed Home

Finally. After a quick one-block detour around Marcus Garvey Park you will again be headed down 5^th Avenue with less than 4 miles to go. No more bridges to cross but the course does not flatten out. There are no big climbs but there are inclines that will get your attention. Be ready for them.

Central Park

The Park is one of the most famous "running places" in the world. Beautiful, manicured, and surrounded by some of the most beautiful and expensive real estate in the world. It is also hilly. Not big steep hills but gently rolling and ready to greet tired legs that have already run 24 miles. Save some physical and mental energy for the Park. You emerge from the Park and turn right onto Central Park South right in front of The Plaza Hotel. A few blocks to Columbus Circle and then another right back into the Park. You will soon see the signs counting down the last mile. You know that the Finish Line and Tavern on the Green are just ahead but due the trees and the aforementioned hills, you cannot see it until the last few hundred yards. Enjoy this stretch. This is why you ran all of those miles. Raise your arms and smile for the cameras!

Post Race

The Bag Check trucks will be lined up in the Park for a looooong stretch. After you get your medal, remove your timing chip and get a bag of food be prepared to keep moving for up to 30-45 minutes. Be patient as you move towards your bag check truck and then exit the Park towards the Family Meeting Area. This walk offers a good opportunity to hydrate, eat and keep your legs moving. Be sure you placed some warm clothes in your bag. You will get chilled quickly.

Enjoy one of the grandest stages in running!

Marathon Mental Fitness

kevin leathers — Tue, 07 Oct 2008 22:03:05 GMT

The marathon is a tremendous physical test. We prepare our bodies for months with thousands of miles of running so that we can

handle the 26.2 miles on race day. Long runs, tempo runs, stretching and recovery become part of our weekly task list. We work on our nutrition and hydration like scientists. Sometimes we get so focused on the mechanics that we neglect one of the most important factors: our brain! Mental preparation is arguably just as important as the physical. The various stages of the marathon require different mental approaches. By completing a successful training program, we go in prepared to physically run 26.2 miles. But we also carry the knowledge that we have done the work and should stand at the starting line with confidence that we took no shortcuts.

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Relaxed Focus

The adrenaline and excitement of the start will be electric. There will be 45,000 runners, hundreds of thousands of spectators, helicopters, music... it will be a circus and you will be in the middle of the arena! Soak up the energy, revel in the beauty of the day and the opportunity that lies before you... but stay relaxed. The early miles should feel very, very easy. Relax and do not go out too fast. With the crowds and adreniline you will pass the 6 mile, 10 mile, halfway point before you know it. Do not get so caught up in the crowds and scenery that you forget your hydration and nutrition plan. There should be no physical stress through the first half of the race. You did not complete all of those long runs to get through the first half of the race. All of the hardwork was to get you through the last 10.

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The Transition

Somewhere between 15 - 20 miles of the marathon, fatigue will begin to creep in. This is completely normal. The pain is out there waiting for you on the course. Don't be surprised by it. Recognize it and be prepared to handle it. If you have pushed your body to this point in training, you know what to expect and how to handle the added stress. Come up with a mantra that you can go to during the rough patches. An energy gel or other nutritional boost can also help - anything to distract you from the fatigue. Many times these "dark places" will come and go so keep moving and focus on positive thoughts. Mind over body.

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The Second Half

The last 6.2 miles of the marathon are often called "the second half of the race." This is where you earn your stripes. Stopping is easy. Pushing on and persevering is hard. You will have the choice. Your perceived exertion will go up just to maintain your

pace. Focus on the basics: running form and hydration/ nutrition. Despite the 45,000 runners and one million spectators, the race will get very lonely. Fatigue will set in. Your legs will feel like cement, but they are supposed to at this point. Running form will begin to

falter. Run through a mental checklist of your form. Marathons hurt. Your attitude should be: "bring it on... I have prepared for this and I am ready." The ability to keep moving and focus will make or break your day. This is the time to pull out all of the positive thoughts and emotions that you have. You are writing you own marathon story with every step. Think about how great that story will be and exactly how you want it to end.

The finish line is coming…and you will get to stop!

Ya Gotta Believe!

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Team McGraw-Chicago Marathon Interview with Coach Jenny Hadfield

kevin leathers — Mon, 06 Oct 2008 21:02:03 GMT

Team McGraw is fortunate to have a great friend in Coach Jenny Hadfield. Coach Jenny is an author, coach, motivational speaker and endurance athlete. She is also a member of Team McGraw! Jenny lives in Chicago and agreed to share some insight into the city and the marathon. Read more about Coach Jenny at her blog:

An Insider's View of the Chicago Marathon - Coach Jenny Hadfield

Tell us about the city in general on Marathon weekend?

Chicago comes alive on marathon weekend. Marathoners from all over the world explore the city, take in the sites and enjoy the food. I ran my first marathon in 1993 and there were just over 5,000 runners. It may seem like a large city, but it's really a lot of diverse and interesting small communities. All of which you'll get to see Sunday as you make your way through the streets of Chicago!

Do you have suggestions for navigating the Race Expo?

Yes, get there early and if you can, go Friday to avoid the crowds. It is one the largest Marathon Expo's in the world. Take time to walk around, but be efficient and on a schedule as it is easy to get caught up in the energy, get distracted and end up spending hours on your feet. Make a plan to get through and then get off your feet!* *

Also, there is a free shuttle bus to and from the Expo from the following locations. Free Shuttle Buses will operate between 8:30 a.m. and 8:30 p.m. on Friday, October 10 and 8:30 a.m. to 6:30 p.m. on Saturday, October 11.* **Downtown: Hilton Chicago; 720 S. Michigan Ave. (8th St. entrance) **Chinatown: CTA Red Line Stop; Cermak Rd. & Clark St **Magnificent Mile: NIKETOWN; Michigan Ave. & Erie St *North Pier: Sheraton Chicago:;301 E. North Water St. (North Water St. & Park St. across from the main Sheraton hotel entrance<br /<br />

Any favorite running routes downtown for that last easy run?

Recommended downtown restaurants?

Most marathoners enjoy a nice bowl of pasta the night before the race. Excellent pasta places include: Rosebud (classic Chicago Italian), The Italian Village (my favorite) and Magiano's Little Italy.* *

Tips for race morning logistics?

Call for a wake up, set your watch and a backup alarm. Three is two, two is one and one is none. It's better to be a little over prepared than not. Put on your entire race day outfit, bib number, chip the night before (everything you're wearing) and then take it off and put it on a chair. The last thing you need is to forget something, or worse, worry about forgetting something. Go with what you know and don't try anything new. Give yourself at least 2 hours to digest your pre-race meal. If you wake up late, go with liquids instead of solids. It will get into your system faster. Suggestions for navigating the Park on race morning? Food, restrooms, bag check?

It's a great idea to do a test run and walk to the start line and Tent Area Saturday. Grant Park is big and the race expands across the entire park. You'll be able to see more clearly in the light hours and determine the best route to the Team McGraw Tent. You can also ask at the Information Booth at the Expo. They will give you more specifics on how to get directly to your meeting place on race morning. Get to your meeting area with at least one hour to spare. You can use the time to meet up with the team, check your gear and go to the bathroom several times:) Again, give yourself plenty of time race morning and familiarize yourself with the start/finish line layout ahead of time Saturday.* *

Tips for getting in the proper corral at such a large race?

Again, get there early and review the information in your packets. It is very well organized, but it takes extra time with all the spectators and runners coming to Grant Park at the same time. It pays to have a map and know where you're going on race morning.* *

Give us a general course overview?

It's a flat, fun course that winds north, west and south through 29 diverse neighborhoods and starts and finishes in Grant Park. You'll head north from the start and then over the river (which they turn green for St. Patty's Day) and through the Loop (business district). Then back north through Lincoln Park, The Zoo, Lakeview and Old Towne. You'll head back into the city proper (tall buildings) and then west through Little Italy and the Charity Mile. Perhaps the most anticipated place on the course (besides the finish) is Chinatown. You'll hit that at 21 miles and the dancing dragons is the perfect pick-me-up! Then further south through another Nike Cheer Zone and the International Mile where you'll make a key turn and head north to the finish. Be prepared for mile 26 as you'll enter Grant Park and meet one of Chicago's only hills. Well, on most days it doesn't qualify as a hill, but after running 26 miles on flat terrain a curb is a hill! It's short and will be over once you know. The finish is amazing with fans cheering 10 deep. Take it all in and celebrate your success! You deserve it.* *

What are the key landmarks to look for along the way?

The River - Mile 3* **The Zoo - Mile 6 **West Loop - Mile 1 **Little Italy - Mile 1 **Chinatown - Mile 21. **The final turn North - Mile 23. *The "Hill" - Mile 26

Thanks Coach Jenny!

Marathon Nutrition Tips

kevin leathers — Thu, 02 Oct 2008 14:00:29 GMT

Marathon Nutrition Tips

Race Week

Carbohydrate loading is recommended for endurance events longer than 16 miles. Carbo loading does not mean eat an additional 2,000 calories of pasta each day of race week. It means increasing your carbs as a percentage of your daily caloric intake for the 3 days leading up to the race. The goal is to top off your glycogen stores for race day. Stick with simple pastas, bread, rice, etc... Protein is still critical so do not eliminate it from your diet before the race. Staying hydrated is also crucial.

Pre-race dinner

Plan to eat your last large meal 12 hours before the race. You want to allow your body plenty of time to process that last meal. Stick to a simple, balanced meal. Plain pasta or rice with grilled chicken is an example. No creamy sauces, loads of cheese or fiber. Hopefully you have rehearsed your pre-race meal during training. Do not forget to continue hydrating.

Race Morning

Plan to eat a light carbohydrate breakfast. The recommended meal is 1 - 2 grams of carbohydrate per pound of body weight. You want to finish breakfast 2 to 3 hours before the race. For an 8:00 am start this means setting the alarm a bit earlier for breakfast. Again, we are giving the body enough time to empty the stomach and process the calories for use. Drink a few glasses of water with your meal. Avoid fiber! Coffee is fine if you are used to it before a race and know how your body will react. Breakfast ideas: energy bar, rice cake, bagel, etc...

A cup of water in the 10 - 15 minutes before the race starts can top off the tank. Many runners like to ingest an energy gel with this water to take advantage of the glucose boost. Try this only if you have practiced in training. In a large race this means carrying a water bottle and a gel into the starting corral.

In Race Nutrition

Races longer than two hours require additional fuel to keep the muscles fed and working. You may hear people say "I never see the elite athletes at the front eating anything..." Well, those athletes are only running a little longer than two hours. They are finished before their body starts demanding additional calories.

Recommended Strategy:

6 - 8 ozs. of water or a water/ sports drink combination every 20 minutes. This is about the max your stomach can process. Excess water can slosh in the stomach and lead to other issues. Only consume the sports drink if you have practiced it in training. If the sports drink at aid stations is too sweet, grab a cup of water and a cup of sports drink. Pour out half the fluid in each cup and mix the remainder for a diluted mix.

Carbohydrates: 150 - 300 calories per hour

Hopefully you have found what works in training.

Energy gels are very popular because they deliver approximately 100 calories, are easy to consume, come in a variety of flavors and textures and are easy to transport.

You a can also eat an energy bar but they can be hard to ingest on the go. An energy drink is also a good option because they are easy to consume. Many runners drink something at each aid station and then take in their gel (or other carb source) every 45 minutes.

Electrolytes: this is the sodium, potassium, magnesium and other minerals that we lose when we sweat. Sports drinks take care of this issue and some gels now have electrolytes in their recipe. If you only drink water during the race you should try to find an electrolyte source. ere Here Some popular brands: Endurolytes, Nuun, SportsLegs, AminoVital.

Do not try anything new on race day!

Post Race

Rehydrate right away and continue for several days. The window for optimal refueling is the first 1 - 2 hours post-race. Consume at least 200 calories/ hour. Adding in some protein is vital to proper recovery. A Carb-to-Protein ratio of 4:1 is recommended.

Ya Gotta Believe

Coach Kevin, Team McGraw

Trust the Taper

kevin leathers — Tue, 23 Sep 2008 15:53:15 GMT

Trust the Taper

Ok Team McGraw... time to taper. If you are running the Chicago Marathon it is time to start tapering. Our New York City Team still has a few weeks of hard training to go. Depending on your experience and health the recommended length of a proper taper for a marathon is 14 - 20 days. Individual athletes respond differently to training and rest so listen to your body.

We have been training hard for many months. We are getting close to race day. You must resist the urge to hit the panic button and try to cram in some extra mileage or speedwork. You want to maintain your fitness and rid your body of the accumulated fatigue that has been living deep inside your muscles. You cannot make any meaningful improvements in these last two weeks but you can do plenty of damage. Trust the taper.

Tapering does not mean stop training. It does not mean we are done with our plan. Tapering is a vital part of the overall training cycle. Basically you should keep running at the same intensity but start cutting your mileage. Cut back by 20 - 25% this week and an additional 20% next week. This allows you to maintain your peak fitness while allowing your muscles to rest and recover. It is crucial to listen to your body. It usually speaks very clearly.

Symptoms of tapering: Feelings of losing fitness, sluggishness, panic that the race is approaching. These are all normal. Your body has been pushed to its limits for months and now it does not want to stop. That is your mind telling you that you are going to be out of shape in a week. Trust me... and the taper. By the middle of race week most of your nagging aches and pains will be minimized, your legs will be screaming to go for a long run and your workouts will feel extremely easy. You will be ready to race.

Ya Gotta Believe.

Coach Kevin - Team McGraw