Here we are, one month before the Big Day – the ING New York City Marathon on the first Sunday of November. We’ve trained hard, devoting much of our free time on long runs, with some aches and pains to show for it all, and very commonly, a slight case of the jitters.
To make sure you’re in good shape as we enter into this pre-marathon, one-month zone, here is a checklist of what most wise marathoners will be doing in the next crucial four weeks:
Week 1
Training:
Put in another 20-miler if you hadn’t completed one already. This should be the longest run you do until the marathon; the remaining weeks will allow your body to rest and rejuvenate enough to go that 26.2 miles.
Fuel:
Test out how much water or sports drink you need, at what intervals. Also test out which supplemental products like protein bars, gels, chews or beans – there are a myriad of types to choose from in taste and consistency.
Shop!
Running shoes – go to a trusted store to get sound advice on fit and function. Try to break them in at this point but alternate with another pair so as not to run them into the ground, yet.
Running wear – pick out the clothes you’ll want to run in the day of. Practice with them to reduce the possibility of common racing-comfort complaints – chafing (a common and one of the most hated afflictions for runners with sensitive skin), blisters (synthetic, padded, expensive socks for $15 a pair are worth it), and a shirt or hat that has your name on it, so that kind crowd members will shout out your name to spur you on. You should also pick out clothes you will layer with on that cold morning before the start, which you will discard bit by bit as you heat up while running.
Fluid belt – there will be water stations at pretty much every mile of the 26.2 mile journey, and some Gatorade stations too, but it’s good to have some liquids on hand in case you suddenly feel the need. Pockets also can accommodate gels or other digestible fuels.
Nutrition supplements – the aforementioned gels, protein bars, blocks, chomps, beans. Whatever has worked well for you in the past.
Week 2
Training:
Taper down with your long run for the week – anywhere between 10 to 15 miles should be good.
Try to recreate Marathon Morning – get up as early as you can for your runs, try out eating what you would that day to see how that works at this point in time.
Planning:
Check out the course map. It can be found on the New York Road Runners’ site, www.nyrr.org, with information on elevation points so you can anticipate the tougher spots. Get acquainted with how you will be ramping up onto the Verrazano Bridge, which stretches will be flat or seemingly endless. Visualizing is a great way to ready your mind – and some say the body – for your marathon ahead.
Plan with your family where the best vantage points will be to witness your marathoning abilities! Only the hardiest and sleep-deprived will be able to make it into Central Park for the last stretch of it. More plausible points include along the long stretch of First Avenue in Manhattan, from the endpoint of the Queensboro Bridge on East 59th Street all the way up to 125th Street and the entrance onto the Willis Avenue Bridge into the Bronx.
Also try to figure out an estimate for the timing of your finish, and your subsequent triumphant reunion with family and friends afterwards. Pick out a rendezvous spot past the finish line, near West 72nd St. and Central Park West.
Week 3
Training:
Taper down even more to adequately rest your body – between 7 to 10 miles only.
Run part of the race course. Let your feet take in the feel of the pavement, the curves along the avenue or the bumpiness of the bridge you will be hitting next week. Run into Central Park from Engineers’ Gate on E. 90th Street and Fifth Avenue; this is where you will be entering your last stretch of road to the finish line. Imagine the cheers of support, the music, the exuberant excitement, emanating from the crowds. This is what sets the New York City marathon apart from any other marathon in the world. In addition to all the thousands of miles you’ve clocked and sweated through in preparation, it’s the positive, raucous energy being thrown at you from these New Yorkers that will carry you through.
Fuel:
Load up on carbs 4 to 5 days before the marathon; your body will store and make good use of that glycogen on race day.
Calming yourself:
It’s natural to be nervous as we come so close to the event you’ve spent many months training for. All that hard work, dedication is leading up to the end of next week. Surround yourself with people who can encourage you and make you laugh, to boot.
Week 4
Training:
Your last runs before the marathon! Make them short, leisurely, try to visualize the crowds cheering, the pride of making it TO that day and the joy of showing what you’re made of throughout those beautiful boroughs of one of the greatest, certainly the most spirited city in the world.
Packing:
Pack your bag and plan out your wardrobe for Sunday!
Remember to pack lots of snacks for that morning’s ride to the starting point of the marathon, Staten Island. Most buses will arrive by 7:30am, with the actual start time of the race being between 9:40am and 10:40am, so you will have lots of time to snack to keep any nervousness at bay.
Festivities:
You get to pick up that all-important marathon bib with your number proudly stated! It will be found at the Marathon Expo any time from the Thursday to Saturday before the marathon, which will also have a fun collection of vendors displaying the latest in running gear too.
The Friday before, from 6pm there will be the first-time ever Parade of Nations in Central Park, where runners will stroll, representing the multitude of countries participating in the race, and an Inaugural Hall of Fame for runners.
The evening before:
Store up on carbs, and a great way to do this is at the legendary Marathon Eve Dinner (aka Pasta Fest!) run by NYRR in Tavern on the Green the eve before the marathon. You’ll be amongst fellow champions-to-be and supportive relatives and friends.
All this capped off in Central Park with fireworks in honor of the day to come.
MARATHON DAY, the first Sunday of November!
The morning of:
Get up before dawn! Eat what you normally eat; drink coffee or tea if you normally do before a long run.
Take the bus you’d signed up for a month ago, or ride in style with a loved one, or a hired car to get you to Fort Wadsworth in Staten Island.
Eat the snacks you’d gotten together in your bag, as well as hydrate properly.
Talk to other runners, revel in how you all made it there.
Take in the sights and sounds of the area – there will be bands and locals all around to cheer your start.
Take a breather. You are almost on your way. You will see sights and feel such power emanating from yourself that you will remember for the rest of your life.
Run your heart out. This is your day.
Yuki Kaneshige is a native New Yorker and freelance multimedia journalist. She will also be running her first marathon in New York City with Team for Kids, an organization that raises funds for youth running programs.