Here we are”¦Marathon Weekend Week.
For those of you who are about to experience Walt Disney World Marathon Weekend for the first time, you may have some questions and thoughts about how to go about preparing for your particular race as we get within days, hours, and minutes prior to that gun going off.
Here are hopefully some points to ponder and think about. They come from my own experiences over the last five years and some dozen or so Walt Disney Races, including three half-marathons.
These thoughts are with the half-marathon in mind which takes place on Saturday.
Thursday, January, 7th
You should start drinking a bit more fluids this day and get your body hydrated for the big race. Try to add a glass of water here and there during your day. This should continue up to race day.
By this day you should have begun shifting your sleeping habits. You should be getting up a little earlier each day. I myself try to start getting up no later than 4:30 A.M. starting within five days of the race. I want to get up early so I will find it necessary to go to sleep early. Race day will be an early day and I want to be ready for that day.
Remember, you need to be at EPCOT pretty early on race day and for most of us that means a 2 A.M. wake-up call.
When you arrive in Orlando, be it Thursday or Friday, try to maintain the same diet and don’t try anything that may upset your stomach. Be careful. Play it safe. You can be adventurous after your race.
Also, go easy on the park touring”¦.slug touring is recommended and also”¦you may want to avoid any thrill rides that may bang your knee, strain your back, or hurt your neck”¦you’ve got a race to run you know. Those attractions will be waiting for you after your race.
Friday, January 8th
Get up as early as you can. I’m thinking myself about taking a walk around 4 A.M. I want to be real tired by 8 P.M. that evening.
Go to the Fitness Expo at the World of Sports and get your bib and race packet as early as you can. That Expo will be packed on Friday and the earlier you go the quicker you will get in and out. Don’t wait for the afternoon.
Don’t forget your waiver forms….erh….why not pack them now?
Again, easy on the legs”¦I would avoid EPCOT the day before your race (Friday for Half-Marathoners and Saturday for the Full Marathoners)”¦stick to a small park like Disney Hollywood Studios but I would avoid Rock ‘N’ Roller Coaster and the Tower of Terror until after your race.
Eat three medium sized meals today and knowing what you require before a race, plan accordingly. Some folks, like me, do not eat solid foods closer than 12 hours before a race”¦thus my last meal will end around 6 P.M.
Oh and this carb loading practice”¦..if you are on an Atkins diet then perhaps you may want to do some carb loading”¦but for me”¦the only carb loading I may involve a No Way Jose’ from Beaches and Cream.
Lay out your running gear before you go to sleep. This means put your chip on your running shoes, attach your bib to your running shirt, and have everything else ready.
Don’t take any chances.
Use your resort to arrange for a wake-up call, use the radio in your room as well, also use your cell phone’s alarm system and your running watch is possible. C’mon, after training a full year and spending all this money you’re not going to take every precaution to prevent you from oversleeping and missing the race?
You may want to set your alarm to wake you up no later than 2:30 A.M.
Saturday, January 9th
Don’t hit the snooze alarm,
Get out of bed and immediately start stretching.
Take a shower to warm up those muscles and do a bit more stretching.
Put on your running gear. Is it comfortable? You will be wearing it for at least 7-8 hours if not more.
Before you leave your room, don’t forget to put the “Do Not Disturb” sign in your door. The last thing you want to find when you return for a nice hot shower is resort housekeeping in your room.
You should arrive at EPCOT no later than 3:30 A.M. to relax and stretch and get ready.
Hit the portable toilet sometime around 5 A.M”¦..watch the lines”¦.a few years back I waited 20 minutes for one. Now you know why I try to not eat 12 hours before the race. Juice and milk and sports drinks are okay”¦but no solids for me.
Head for the corral as soon as you can.
Move up as far to the front of your corral as possible and be alert. With so many people around you, you may not hear the start. Be alert.
When the race begins, watch your feet. Don’t step on anyone. Also, don’t be frustrated by the slow start. Things will improve.
Remember that it’s your chip time that is important so start your watch as you cross over the Start line.
During the race monitor yourself and also stop at every water stop”¦.don’t chance dehydration.
Do not zigzag around people”¦that will not only add to your overall distance but also opens chance for injury.
There is no shame in walking; in fact in 2007 I remember the weather being so warm that I remember most participants walking the last few miles.
As much as we all love to cover the 13.1 miles as fast as possible we should be smart and not overdo it. We all want to be around for the next race.
When you finish, have our photo taken, get some refreshments, meet up with friends and/or family, and then head back to your room, shower, and then hit the parks.
Do not take a nap. It is best if you continue to be active that day into as late as possible.
You will have a good night’s sleep.
Good luck.
Fitness Expo Thoughts
The Fitness Expo has some interesting merchandise. I am not sure you will find the best prices but you may find some running product you cannot find anywhere else. One strong point I would like to make is that I do not think it is wise to purchase anything at the Expo that you intend to wear in your race. Comfort is not guaranteed.
Music Thoughts
Just want to remind everyone to use your music wisely and possibly hold off using it unless you have to.
Personally I have estimated where I will be on the course and at what time and have arranged my music as such to help me at that time.
I have slow, building music to get me to The Magic Kingdom, then Magic Kingdom music to get me through the park, then bridge music to get me through the tough part of the course….between the Magic Kingdom and the first glimpse of EPCOT…then EPCOT music with Tapestry of Dreams bringing me home.
Cheerleading Thoughts
First, here are the three places I recommend you have your cheerleaders look for you.
The first place is on the monorail side of the Ticket and Transportation Center. The best spot to set up is behind the gift shop but be on the left side”¦this is the road to the Contemporary.
The second place to set up is along Floridian Way, near the Grand Floridian, especially near the wedding Pavilion.
Finally a good spot is just before the runners go into EPCOT. This is down near where the bus terminal is for EPCOT.
Be sure and plan as to where you will be looking for your cheerleaders and make sure they make signs you will be able to easily spot and recognize.
Your cheerleaders are best to use the monorail to get around and they need to be up early to get around.
Be sure and give your cheerleaders accurate estimates as when they might be able to spot you in the race.
Okay.
I think we’re all set.
As the runner’s credo goes”¦.”Have a good one.”
Dying to hear about your race experience!!!
These are good tips to go by, but be very careful with stretching pre-race. Stretching should be minimal when awaking, as muscles are naturally constricted due to the previous hours of sleep/rest. Take stretching very easy and do not overdo it.
As for hydration, the current research proves that using thirst as your guidance as to when you need to drink, is the best method of handling it. The risk of hyponatremia is much greater if blindly drinking at each hydration station along the course. Whatever strategy you used during long runs, stick with it on race day.