I also take salt pills. How
many I take will be driven by how hot the race day is. If it's moderately hot I'll take 1 around mile 6 (on the alternate water stops of the GU), and then a couple more every hour. It's harder to recover from lack of salt (leg cramps) so I try
to be proactive. This works for me. The weeks ahead are your time to determine what works for you.
5 & 6 - Hydration/Cutting back on alcohol:
you are already thirsty, that means you're already dehydrated".
I was going to have Hydration as it's own topic but it seemed appropriate to put hydration and cutting back on alcohol together - since they both involve
It's tough with the great weather here not to over indulge with a cold beer or margarita.
I'm sure you don't like reading this (as much as I dislike writing this), it's so important to cut back during marathon training. Alcohol
will dehydrate you! Drink more water and less Happy Hours!
I also wanted to remind you of how important it is when you see the water stops - PLEASE STOP AND DRINK! If you don't want to stop for water then carry
a hand held water bottle or get a water belt. Some signs of heat exhaustion are dizziness, nausea, muscle cramping and excessive sweating. It happened to me during a training run last summer. If you ever experience this please stop running
and seek shade. Please call a coach to come pick you up.
Click HERE to read about some signs of Heat Exhaustion.
10. The (+ or - 2 mile rule)
This is something very valuable that I learned in
the RRCA Coaching Certification course. I love this rule. It's almost like a "get out of jail free" card. We all have "good" runs and "bad" runs. A lot can contribute to a bad run; heat, diet, sleep, Happy Hours, or just that
"Life" happens. So, if you are running and you end up walking or you can't finish the last couple of miles, it's okay! Those 2 miles are not going to ruin your training. If you are feeling great and want to add on 2 miles - that's okay too!
Just keep this rule in the back of your mind and use that "get out of jail free" card if you ever need to!
Weeks 8 and on.......
For most of us when we get to the 8th week of training this means we are
moving from our base building miles to our sharpening miles. You'll have a couple long runs and drop back weeks until you taper and then it's marathon time. I've gone through the top 10 things to get though the marathon. At this point it's
going to be "REPEAT" those 10 ten until it's marathon time.
You have to honestly ask yourself:
- Am I foam rolling?
- Have I tried the right nutrition that works for me?
- Have I experimented with Salt pills?
- Do I have a plan for the marathon of when i'll take nutrition, GU or even electrolytes.
- Do I need to replace my shoes?
- Am I taking care of myself; nutrition, sleep, attending too many happy hours???
- Have I used my + or
- 2 mile rule yet?
If you didn't answered yes to any of these - YOU NEED TO GET PREPARED!
If you answered yes to most of these - then congratulations!
As a coach I have my plan for my marathon. Through a lot of "lesson's learned" and trial and error I have a solid plan. It my be altered if the weather changes but I have my base of nutrition and salt.