I read a great training tip from running coach and author Hal Higdon today:

Tip of the Day: I believe in undertraining runners, rather than overtraining them. The upper limit for my advanced marathon training programs falls somewhat below 60 weekly miles. I do not tell runners not to run more miles weekly; I simply believe they better know what they are doing before pursuing a more aggressive program. Those who regularly run more than 60 miles a week and whose systems have adapted to that high load, may not be at increased risk. Instead of being overtrained, they may be well trained. - Hal Higdon

Most endurance athletes have no trouble finding motivation and drive.  We set long term goals, map out a plan and then execute the plan.  We know there are no short cuts or "magic workouts".  It is about doing the work.   Training for endurance events stresses the body.  It causes tremendous fatigue and a steady dose of aches and pains.  The key is knowing when to back off and allow the body to recover and prepare for the next key workout.  A half-marathon or marathon training program is not dependent on ONE workout.  The key is staying consistent and healthy over the course of the training plan.  Missing a workout occassionally or taking an extra day off will NOT ruin your race.  It can actually improve your fitness over time by allowing you to arrive at your next run fresh and energized.   Ignoring your body's warning signs and continually running yourself into the ground week after week leads to injury and illness.   Stay focused on your goals but do not become so fixated on reaching the finish line that you fail to ever get to the start!

Ya Gotta Believe

Coach Kevin

CAUTION!  It is summer.  It gets hot in the summer.  After a somewhat mild Spring... the heat and humidity have arrived.  Yesterday's ride felt like I was riding on flat tires and today's run was the first really hot and muggy run of the summer and it was a struggle.  I always forget just how much the first dose of heat affects performance.

I can always count on getting a message this time of year from one of my athletes... "hey coach... i went for a run today and I completely blew up.  I could not hold my pace, my legs felt like cement...how did I fall out of shape in one day??"   My answer:  it's hot!   It will take a few weeks to get accustomed to the heat so give yourself a break and relax.   

Tips for early summer:

1. Your pace will be affected so don't worry about it for two weeks.  If you live and die by your Garmin feedback... leave the GPS watch at home.

2. Run off of perceived exertion.  If you have intervals or a tempo run planned you should adjust your pace accordingly or just run for time not pace/ distance.

3. Hydrate.  Before and after your run.  Be sure you are getting some electrolytes in your system not just water.   Many runners also use an electrolyte supplement like "Endurolytes" by Hammer Nutrition to get an extra supply of magnesium, potassium, sodium etc...

4. If you are running for more than an hour carry fluids or plan your route to get fluids along the way.

5. Racing in the heat?  You cannot beat the heat,  you can only try to make peace with it.  Adjust your pace accordingly.  The longer the race the bigger the adjustment.

Ya Gotta Believe,  Coach Kevin

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 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!

"In training for the marathon...I prepare myself for the exploration to my outer limits -- the marathon itself." George Sheehan, author of PERSONAL BEST

With less than six weeks until the Chicago Marathon and less than nine until New York, all of our Team McGraw runners are pushing themselves to the edge. Hopefully everyone is on track and staying healthy. We are voluntarily stressing our bodies on a regular basis in order be ready to handle the demands of race day. There is a very thin line between a finely tuned athlete and an injured one. There are many hazards on the path to marathon success.

Here are two trap doors to avoid at this point in your training plan:

1) Your training is going well. Your confidence is building as you complete each week's mileage. Why not add some extra miles or more speed? NO! Stick to your plan. It is working, you are healthy and on target. Don't drive yourself over the cliff.

2) You have been ________ (injured/ sick/ busy/ distracted/ whatever). You are behind schedule and want to try to make up ground and cram in workouts. NO! Time to reevaluate your goals. If you have had a minor bump in the road, get back on plan and take a very conservative approach. If you have not been training for more than 2 weeks, or your mileage is a month behind, it is probably too late to try to make up the lost time. Your risk of injury is high, and you will likely spend a long ugly day on the race course.

*TEAM McGRAW - CHICAGO: *the next few weeks are crucial. We only have 3 weeks of hard work left and then we get to taper. These workouts are key for building confidence and establishing our race pace goals. Legs are heavy and joints are achy. That is normal. Take care of yourself. The taper is 3 weeks away and we can then let all of this training soak in as we rid our bodies of the deep fatigue.

Ya Gotta Believe - Coach Kevin

Only 11 weeks to go until the Chicago Marathon. I trust that everyone's training is on track and going well.

We are getting into the meat of the training schedule now. Weekly mileage and long runs are really starting to add up. Use these next few long runs to really experiment with your hydration and nutrition plan. Try to figure out what your stomach can handle. The timing of fuel can be as important as the content.

Also, make sure your shoes are in good shape as your mileage is increasing. If you can't remember when you bought new shoes... it is probably time.

Now is the time to really focus on your training plan. If you miss a workout don't panic and don't try to squeeze it in. Let it go and get back on schedule.

Ya Gotta Believe

Coach Kevin, Team McGraw

"How was your race?"

How many ways are there to answer this question?? If i have a personal best or place in my age group i can spit out my time and a play-by-play recap. If it was not so good, usually a simple "it was fine" conveys the message that i did not race up to my expectations. I guess it all depends on where we set our goals. In a marathon, i am focused almost completely inward. It takes tremendous focus and the only thing i am trying to beat is my goal and the distance itself. I think this holds true for 99% of the competitors in a typical marathon.

Sometimes personal goals and competitive goals combine to produce optimum performance. Sometimes those two motivations can produce mixed results. For example, last weekend i competed in a local triathlon. When I am in top racing shape i can be competitive in my age-group. This season i am in good shape for triathlons. Not great. My swim is fine and my run is actually as good as it has been in awhile. My bike, however, is lacking. i just have not done the necessary mileage on the bike in the last 12 months and it is going to take me a season to get it back. So... last week i had my normal swim, a so-so bike (could not keep up with my main age-group competition) and a very good run. I actually felt very good and finished strong. I could not have gone any faster. Finished in the top 25. However, i placed 4th in my age group. Oh, the horror! One place off the podium. AARRGGHHH. "Kevin, how was your race?" "Oh, it was fine."

After the 1.5 hour drive home i had reconciled the sometimes frustrating personal and performance goals. I train to improve my personal well-being (physical and mental). My base motivation for racing is to push myself and see how far/ fast I can go. I want to do the best i can. I want some level of validation that all of the training is working. Sometimes my best is going to be 4th place. Based on my current fitness level i had raced as hard as i could. "Dad, how was your race?" "It was great... I gave it my all!"

Dragonfly Triathon 2008