Your training is coming along and you’ve moved into the point where almost every weekend has a long run – each one longer than you’ve ever run before! You are probably starting to think ahead to the actual marathon itself as it becomes a reality and not just a dream. Whether this is your first marathon or you tenth and no matter how well prepared you are, it's normal to have a big race stay on your mind in the weeks leading up to it. In fact, I think it's the mark of a good competitor to have the race be important enough that you feel some anxiety. Let's channel that energy into some positives so you get the most out of your training.

If you are reading this email, you have been trained for the marathon (unless this has been forwarded on) and as one of your coaches, I am confident in you. As long as you are realistic about your race potential, you will have a successful race. I know there are those of you who haven't been able to do everything that was on your schedule. To some degree, that is expected. The schedule is a 'best case scenario' for training. By doing most of the training, and training with a purpose, you have become increasingly more fit. You have also learned so much more about training and racing than you knew even at the beginning of this season.

You will toe the line with many athletes who aren't nearly as prepared as you, no matter their athletic potential. This certainly evens the playing field. Especially when it comes to endurance racing (and marathons are by definition endurance races), you need to think of the event itself as an adventure race. You will have been prepared for all of the likely circumstances and during your training, will have encountered a few of the unlikely ones (bad weather, minor injuries and even “bonking”). Focus on the things you can control: training, preparation, and proactive race strategies. Don't worry about what others expect from you. Be prepared for anything race day, stay in the moment, think one step ahead and manage every situation. Good "managers" will have successful races.

• You all have the checklist of items to bring for the race. This is your basic list. Add to it anything else you need to race. Make sure you have it all packed neatly the night before you head out for your race destination. Although you can get a lot of fun stuff at the expo, don't be looking for a store that carries lace locks, Endurolyte tabs, blister-free socks or moleskin the day before your race.
  
  
• Speaking of the Expo, I’ve worked them before and I always find it amusing what people will stuff into their mouths the day before the race. Basically, it’s anything that’s free. Now, it’s unlikely that the new Protein Bar or GU or fried rice or Glucose tabs that you just sampled is going to cause such stomach upset that you won’t be able to race, but the weird combination might be enough to keep you up the night before the race. Feel free to take samples of all the goods, but if you’ve never tried the energy drink before, it might be a good idea to wait until after the race.
  
  
• Plan what you will wear. You don’t have to “break in” running shoes any more, but in the last few weeks before the race you should have decided on the style of running shoe you will wear. Don’t switch from a cushioning shoe to a support shoe, and good idea not to switch brands. When it comes to shorts, singlet, t-shirt or sports bra, you should have worn it before and know that it doesn't chafe. Stay away from 100% cotton which will absorb sweat and make you uncomfortable. Instead opt for technical fabrics such a DriFit™. If it will be raining race day, a waterproof vest that breathes and waterproof socks will keep you more comfortable.
  
  
• You will want to stay warm while you are waiting for the race, so bring clothes that you can strip off and toss. Old sweats, a knit hat and gloves should keep you warm, and a large trash bag with a hole cut in it can keep you dry if it’s raining. You might also bring an old pair of sneakers if it’s raining so you can start the race in dry shoes.
  
  
• Get to your race early. Really early. For those on Team Continuum, that won’t be a problem. When you get to the start of the race, there is a lot of waiting around, but make sure you use the time productively. Warm up, stretch, hydrate, use the bathroom (expect LONG lines), repeat. You may need to nibble on a Power Bar or something as well, since it will have been a while since breakfast. MAKE SURE YOU HAVE YOUR CHIP ON YOUR SHOE! Don’t be “that guy” – I put mine on as soon as I get it.
  
  
• Warm-up like you mean it. There is a theory that the longer the race, the shorter the warm-up needs to be. A lot of people will say that they plan to warm up during the first few miles of the race. Actually, that can be an excellent strategy IF you keep to your plan of starting out VERY slowly. But most people get caught up in starting out too fast, and that’s not the way to start a marathon.  There is no way you are going to have your best race if you get off to a bad start. During your warm up, you should gradually get the HR up a couple of times and then recover. Stretch and do it again. 

• Race to succeed, not to avoid failure. Many people say, "I just want to finish" or "I don't want to be last". Think of 5 positive things you'd like to accomplish in the race and focus on those. Maybe you want to negative split the marathon, finish the first half in under X:XX, do the second half in under X:XX, run most of the run course, and finish feeling strong. Make the goals your own and make them achievable but ones that you have to work for. AT the same time.
  
  
• Stay in the moment. Don’t be thinking at mile 3 if your split is 27 minutes you will never do a 4 hour marathon. TRUST your plan and stay with it. Keep your HR below your LT, drink at every aid station, take one Power Gel or GU every hour (you’ve practiced all this on your long runs) and you will feel strong at the end of the race.
  
  
• For those of you with competitive goals for the marathon, don't go into the race thinking about all the people who are there to beat YOU. The top athletes in any field will tell you that they are just waiting for the day (nervously) when someone will challenge them. Most people don't because who's going to go after the guy with no shirt and racing flats? If you are having a smart race and everything is coming together for you, don't hold back because second place is good enough, or you couldn't possibly beat so-and-so. NOTE: This decision to challenge usually comes at the END of a marathon unless you are absolutely sure of your kick. It's ok to risk "kicking" a mile and a half from the finish if you think you can handle it, but don't throw away your race by sprinting in the early stages just to pass the athlete who looks fitter than you.
  
  
• Finally remember that oxygen delivery to working muscles is the limiting factor for endurance performance. That's a fancy way of saying if you go too hard too soon, you won't have anything left for the finish. Do not waste time - keep moving forward - but don't get caught up in small races that cause you to waste precious energy especially early in the race. If your friend/rival gets away from you at the start, let him go. Don’t waste energy dodging and weaving in the first couple of miles. Stay within yourself and keep moving forward. Be a slave to your HR monitor, not to your watch. In your head you might think you can do a 1:45 half marathon. But if you are above your LT and your legs get tired in the first 13 miles, you are screwed for the last 13. Don't get locked into splits. Go as hard as you can while staying in your zones and you should be fine by the time you get to the final miles. Give yourself time to get into a rhythm on the run and stick to your nutrition/hydration plan.  Stay relaxed and once you find your legs, keep asking yourself how you are feeling. Focus on good form, staying loose, staying hydrated and cutting the tangents. This is a simple way to break the race into small segments with little achievements that you can focus on.
  
  
• Know how to finish a race. It's so frustrating to finish a race and feel like you could have gone a little faster if only you knew third place was 20 seconds up the road. Know where you are in the race, and don't get caught by surprise. Don't project, stay in the moment, but don't lose focus either. Divide your run into pace, pace, build, race - but not necessarily even 4ths. If you can "race" only one mile of a 26.2 mile run, plan to have enough juice for that finish. Your first half of the marathon should be VERY EASY "pace". You should start building after that. Stay with a rhythm you can maintain and make sure it is still below threshold. When you know you can (or need to) get into a sustainable race pace and go for it. Take your risk at this point. Remember what I said in the beginning: I have confidence in you :)

For answers to questions about this article or any other training questions, please contact Beth Kenney at BAK5557@aol.com.

ABOUT BETH KENNEY

Coach Beth Kenney is a USA Triathlon Level II coach, a United States Cycling Federation coach and a member of American Swim Coaches Association. In addition to coaching Team Pegasus, Coach Kenney is the assistant director of the Team Vortex (formerly www.JuniorTri.com) and is a race director with several triathlons and duathlons to her credit. She is the co-director of the Marshfield Youth Biathlon which for eight years has been providing talented young athletes with a safe and challenging course to hone their skills. Additionally, she coaches US swimming and is the cross country and track coach for the Duxbury Girl's High School.

In 2002, Beth finished 10th in her age group at Ironman USA and 2nd in her age group at the Great Floridian Half Ironman. She has had numerous podium finishes, including 1st age group at Monster Triathlon, Boston. Beth has completed 9 marathons, including 7 Boston and is the mother of Caitlin Shea-Kenney, a professional triathlete, winner of the National Under-23 series and the 2004 NCAA Triathlon Champion.Beth has attended 5 Triathlon World Championships.