Congratulations to those of you who have successfully entered the 2012 ING New York City Marathon! On November 4, the Fort Wadsworth cannon's blast will mark the start of your epic 26.2-mile journey—and the city that never sleeps will stop for one day to gather en masse and salute your incredible accomplishment.
Getting there will take preparation, determination, and guts, and as you count down to the start, NYRR will help you begin each week with an e-mail highlighting key insights, strategies, information, and tips to help you prepare for the run of your life.
Week 2 – A New York City State of Mind
• Are you ready for the buzz? Whether you’re walking around the corner or flying thousands of miles, you’ll be in NYC for one of the biggest experiences of your life. There’s so much for you and your friends and family to see and do here, marathon-related and otherwise!
• We have a full race-week schedule of events. Think you can fit it all in?
• What’s a trip to New York City without great deals? NYRR and our partners offer many exciting offers and discounts.
• I’m In! Contest - Tell us which I’m In for the Run of My Life e-mail was the most helpful, motivational, informative, or memorable, and you’ll be entered for a chance to win an exclusive Finisher Package, including an official marathon jacket, an 8x10 marathon photo from Brightroom, and your marathon finisher medal engraved. Enter the contest. Check out the contest rules.
Week 3: Taper Tutorial
• Scale Back - This is the time to scale back on your running and all physical activity. Taper your mileage to 70 percent of your peak. Your training plan should include specific instructions for these last few weeks. Trust your plan and go with the taper.
• Be Prepared - Use this time to finish up your pre-race prep, with our “No Surprises” Marathon Preparation Checklist. Also, check out ASICS Support Your Marathoner, a website where friends and family can cheer you on by uploading videos, text, and images that will be broadcast on the course on race day.
• A Pre-marathon Warm-up – If you like to do a short run the day before your marathon, take advantage of the NYRR Dash to the Finish Line 5K on Saturday, November 3. Friends and family can run with you, and you can all get in the marathon spirit together
Week 4: Go the Distance
• Your Last Long Run…. This is the week of the most mileage in your marathon training program. This final long run will be a great indicator of how ready you are for the marathon.
• Long Run Dress Rehearsal… Do everything the way you’ll do it on marathon day. This includes you plan to eat and drink the day and night before you run and during the run itself. Have the same thing for breakfast as you plan to have on November 4. Wear the same thing you’ll be wearing on race day. Test out the clothing and shoes you plan to race in.
• Contest - Tell us about your last long run—your fueling, pacing, attire, and gear—and be entered for a chance to win one of two limited-edition orange-and-blue Marathon Magic Bullet blenders, the favorite blender of runners everywhere! Enter the contest now. Get more information about the Magic Bullet. Be sure to check out the contest rules.
Week 5: You are Human, Your Training Program Isn't!
• This is the point in training where some runners become concerned that they haven’t done enough because they did not follow their training program 100%. If this applies to you, remember what NYRR’s Coach John says: “Your goal is to get to the start of the race healthy.” You can accomplish this goal even if you’ve missed a workout or shortened a long run here and there. If your attention wandered a little during the past weeks, now is the time get yourself motivated.
• Are You 80% There? With less than five weeks to go before the marathon, take time to evaluate your training. Have you done 80% of what your program recommended? If you have, you’re ideally positioned to arrive at the start healthy and fit. If you’ve done more than 80%, be careful that you’re not overtraining, and ease up these last several weeks.
• 60% or Less. Whether it’s the pressures of your job, or bad weather, or other events that have kept you from training, with a month to go, you still have time to get in one or two long runs. Revisit your training plan, re-focus, and make the remaining weeks a strong effort toward overall conditioning.
Week 6: Test Your Race Day Strategy
• You’ve been training hard and doing the distance. With six weeks to go, this is a good time to test and finalize your race day strategies for pace, mindfulness, and logistics. Race day is not the time to try something new. Take time now to tweak and practice so that by the time you get to race day you’ll feel ready and confident.
• If you feel you will need help with pace on race day, sign up for an ING Runner's Nation Pace Team Powered by Timex when you arrive at the expo to pick up your marathon materials.
• You can find inspiration by wearing the ING Run for Something Better orange laces . By wearing them you’ll be supporting kids’ running and fitness, and supporting a worthy cause might bring you inspiration and good luck on race day!
Week 7: Your Fueling Formula
• With just over six weeks to go until November 4, now is the time to determine your race-day fueling and hydration strategy. Experiment with different foods and beverages, so that by race day you’ll know exactly what your body needs to sustain energy for 26.2 miles.
• In the Fort Wadsworth staging area on Staten Island, NYRR will be providing a free breakfast consisting of tea, Poland Spring® Brand 100% Natural Spring Water, Gatorade® G Series Pro Prime and Gatorade® G Series Pro Endurance Formula, PowerBars®, and Dunkin’ Donuts coffee Feel free to bring your favorite pre-race breakfast, too!
• For an indication of your hydration level, just check your urine! Light yellow is good, the color of apple juice means you may need more fluid. Sports fuel like the Gatorade® G Series Pro Prime Pouch is also a popular way to add to your daily intake of B vitamins that help convert carbohydrates to energy.
Week 9: Fall Training Gear Do's
• You've trained your way through the summer--now learn to dress for training sucess in autumn!
Week 12: A Running Vacation
• August is vacation time, but you are training for the 2012 ING New York City Marathon? Not to worry! We have some ideas to help you enjoy your vacation AND keep training your body and mind for the big race to come.
Week 13: Keep Your Head in the Race
• Just like training to run 26.2, it is also crucial to train mentally for the marathon. Elite marathoners have many different strategies to keep their mind in the game. The goal is to give the mind something positive to focus on. This week we provide some expert tips.
• For more expert tips, download the Inspirational Tip PDF and you will be entered into a contest to win an Official NYRR ING New York City Marathon Training Program.
• Download more great tips from Terrence Mahon, and be entered for a chance to win (1) of (3) Official NYRR ING New York City Marathon Training Program. The Official NYRR ING New York City Marathon 12-week Training Program is the perfect way to keep your mind and body in the game for the final three months leading up to the race. Be sure to check out contest rules and details.
Week 14: Stay Strong & Injury Free
• Some of the most common training injuries occur because of “too much” mileage – too long too soon, too long too many times, too fast too long and too fast too many times. Check out these training & injury prevention tips from the Hospital for Special Surgery (HSS), so you can minimize your risk of injury and maximize your performance.
Week 15: Keep Your Summer Cool: Fueling & Hydration in the Heat
• One of the challenges of summer training is doing your distance work during the hottest days of the year. With some safeguards, you can go for those long runs, but now is not the time to push for a personal best.
• For a complete NYRR primer on hot weather training click here.
• Tell us how your training is going and be entered into a contest to win (1) of (3) ergonomic Trail Mix Energy Belt so you’ll never be without nutrition and gels when you need it most. You could be one (1) of (3) lucky winners! Be sure to take a gander at the contest details and rules.
Week 16: You Are What You Eat
• For your mind and body to do their best work, they must be fueled with a variety of wholesome, healthy foods containing optimal amounts of calories, carbohydrates, protein, fat, vitamins, and minerals. As you continue to increase your running intensity and mileage, eating well—and eating enough—ensure that you’ll feel your best physically and mentally as you train to run your best race.
• Download the Nutritional Needs guide presented by Grana Padano to get great marathon nutritional tips and recipies.
• Enter the Nutritional Guide contest to win (1) of (3) Nutrition Assessment with Lauren Antonucci, MS, RD, Certified Specialist in Sports Dietetics, and director of Nutrition Energy and fellow marathoner. Check out contest details and rules here.
Week 17: Training Basics 101
• With 16 weeks to go, training is top of mind as many of you build up your mileage, hitting the pavement hard and frequently.
Week 18: Fun in Fundraising
• You are preparing to run in one of the greatest races on earth. Many runners in the 2012 ING New York City Marathon are putting extra meaning into their miles.
• Download the Fundraising Toolkit
• Enter the Crowdrise Contest and be entered to win $200 donation to a charity close to your heart. Check out details and the rules.
Week 19: Your Support Group
• It takes a village to make a marathon runner. Seriously! Yes, it’s up to you to train, eat right, sleep right, and do everything else needed to get into and through the 2012 ING New York City Marathon. But without the many friends and family members who support you before, during, and after, the ING New York City Marathon would not be such a spectacular event.
Week 20: What Is Your Story?
• November 4 will bring together 47,000 people from around the world, all determined to run 26.2 miles and fulfill a dream of crossing the famed finish line of the ING New York City Marathon. No two runners run the same race, and no two runners have the same motivation to achieve this goal. As we like to say, it’s “One Challenge, 47,000 Stories,” and we love hearing them all. Tell us your story...
Week 21: Hit The Road
• Tell us what concerns you most about starting your training, and you will automatically be entered into a contest to be one of five winners of the NYRR Official ING New York City Marathon Training Program. Enter today. Check out the rules.
• Train in style and comfort with the Official ING New York City Marathon Training Shirt.
• Check out a PDF of this week's newsletter.
Week 22: Make the Most of Marathon Week
What’s almost as exciting as running in the 2012 ING New York City Marathon? Experiencing all that Marathon Week and New York City have to offer! The Marathon is a full week of activities and events, so check out your options now, and make your plans to come savor the sights, sounds, and singular sensations of the City That Can’t Be Beat – New York, New York.
• Download the 2012 ING New York City Marathon Race Week Schedule and be entered to win a dining card for NoMad, owned by renowned chef and fellow marathoner Daniel Humme, or one of three (3) other great NYC restaurants.
• Crossing the finish line of the ING New York City Marathon is tough—but getting to New York doesn't have to be. Plan ahead and book early to ensure you get everything to make Marathon Week great.
Week 23: National Running Day
June 6 is National Running Day -- so go grab some friends and hit the pavement! Or, If you’re accustomed to running solo, take advantage of the day to meet up with other marathoners and train together for the ING New York City Marathon November 4. You can learn all about National Running Day here.
• And be sure to check out these cool National Running Day "I Run" shirts!
Week 24: Get Your Kicks On
This week is all about the sneakers! More than any coach, teammate, or running partner, your shoes will be there with you every step of the way -- so finding the right pair is key. Also in this week's edition:
• Get in the know with our Sneaker Tip Sheet.
• Donate $10 for sneakers for a child in need and you could gift certificates to Foot Locker and ASICS.
Week 25: Personal Checklist
This week we prepared a Personal Checklist (click on image) filled with great tips so you can start thinking about and planning your journey.