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42,2k in 6 months Challenging the NYC Marathon 2009
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42,2k in 6 months Challenging the NYC Marathon 2009. What this is all about. Motivation. What is your goal , What‘s your motivation ? Win it (!) Fun Lose weight A wager To do a once in a lifetime thing Raise money. Fantastic !!. You must be mad. comments to the endeavour.
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42,2k in 6 months Challenging the NYC Marathon 2009
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Motivation Whatisyourgoal, What‘syourmotivation? • Winit (!) • Fun • Lose weight • A wager • To do a once in a lifetimething • Raisemoney Fantastic !! You must be mad comments to the endeavour Of course I’ll sponsor you Great idea, I want to too ..silence..
Plan fortrainingtimes Start at least 6 monthsbeforetherace Medical tests (asrequired) General health Doctorwithexperience Lactatetest Costsforthe Marathon Travel / Hotel Registration Equipment Preparation
Fundraising • HAVE A PLAN • Set a Fundraising Goal: ($5,000) Total Amount Raised: ($14,070) • Start early • Ask BIG! Never feel guilty about asking • PROMOTE YOUR MESSAGE • Educate your donors on cause (PolioPlus) • Set up a web site • Enable online donations (25% of our sponsors were via online payments) • Email is the key - Dynamic links • FOLLOW UP • Follow up with your contributors • Encourage last minute donations • Send reminder emails • Say thank you
Training • Plan yourtraining • Personal Trainer • Run alone • …withspouse/partner • …with a runninggroup • Training time ismorethanthe Marathon itself • Wetrained(from End April to End October): • 900km • Startingwith 3hrs/Week • Ending 7hrs/Week • Total of 145hrs (add warm ups / stretching)
TRAINING • Training isalwayspossible • Every season • Atany time • Withanykindofweather • On holiday / on trips • With a fullagenda • In a fitnessstudio / hotel • Crosstraining • Plan andmonitoryourtraining
Equipment • Proper shoes • At least twopairs • Runninggear / functionalclothes • Foreverykindofweather • Onlyexcellentquality • Accessories • Pulse watch (GPS an option) • Drinks • Nipguard • Arm bands • Advicefrom • Specialiststores • Other runners • Internet • Books & magazines
Nutrition • Drinks • 2-3 Litres a day (not just beer) • Carbohydrates • energy for your cells, tissues and organs • fuel for runners • Dietaryfibres • Fats • Proteins • Reduceconsumptionofalcohol, nicotine, and caffeine
Psychological issues(Mental stuff) • Take it easy • Don‘t listen toeverystory • Gainyourownexperience • Feelsecure • Recall yourmotivation • Listen toyourbody • Ifyoutrainthenit's a doddle • I can do it!
The first half marathon • Collectvaluableexperience • How do I react in a competitiveenvironment • Withotherrunners • Withspectators • Withnutrition • Withdrinks • Withhydrationetc • Time x2 plus 10% = Marathon time
The final build up • No need to run a marathon • The really long run (3.5 hrs = >30kms)
The daysbeforetherace… • Relax • You‘vedonemostofwhatyoucan do • Don‘ttrynewdrinks, food, shoesorclothes • Rest 3 daysbeforetherace • Enjoytheatmosphere • Sleep well 2-3 daysbeforetherace • Fillyourbody a weekbeforetherace • carbs / water / magnesiumor Vitamins
The bigday – themarathon • Look after yourself – it‘s not worthoverdoingit • Keep yourvision • Onestepat a time • Trust yourselfandyourachievements, you‘vetrainedandare fit • Ifyouhaven‘tslept well don‘tworry, yourbodycancopewithmorethanyouthink • Enjoyit!!
tips to a fun and successful finish. • Start slow: be patient – save energy for later. • Maintain a steady pace: Enjoy the race day atmosphere • Enjoy limited refreshments: Do not drink at every opportunity. • Eat safe: Do not consume anything before or during the race that you have not consumed during training - may lead to an upset stomach (unwanted stops at the portable restrooms). • Carry energy gel: replenish carbs (glycogen) during the run. • Conserve energy: Remember your goal. • Don’t forget to stretch: treat your body to some good post-race stretching • Plan ahead: Lay out your running gear the night before race day. Fan support: Positive words from supporters will lift you. Print your name - total strangers will cheer you on. • Support others: encourage them - it just might be the lift they need.
Hello ManhattanGoodbye Pessimism: That‘swherewewanttogetto!
It‘s not just aboutyou 42.000 runnerswiththe same goal… ….lookatthetwolayers
Yeswedidit! …andcollectedover €10.000 in theprocess