Top 10 tips - How to get through Marathon Training
5 & 6 - Hydration/Cutting back on alcohol:
"If 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 fluid intake.
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.......
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?