2005 Freep Marathon
Last minute tips
- By Doug Kurtis
Free Press Columnist

With just a few days left before the Detroit Free Press / Flagstar Bank Marathon there are still a few tips that may help you run a better marathon.

Pre Race Check List: Remove some of the worry in the last few days by making a checklist. Include all the items that you might need, such as Vaseline or Body Glide, a throw away shirt, a hat and sunglasses, maybe an old pair of shoes for after the race.

Tour the Course: Take the map in this insert and drive at least the last six miles of the course. The more familiar you are with the course the more relaxed you will be during the race. It will also help you to visualize the finish line.

Whole Foods Market Health and Fitness Expo at Cobo Center is a first class operation. It's a great place to pick up some bargains, find new running gear from a variety of sources and a fun place to meet and mingle with other runners.   You can feel the energy when you enter the building.   Just don't spend the whole day there and wear the new clothing you bought until after race day.   It's not about how you look it's about how your finish.

Pasta Dinner: Another place to share stories with other runners.   Full-fledged carbohydrate loading seems like a thing of the past.   I suggest that it's best to stay with your normal eating routine. This is not the time to experiment. Very little of your success will come from what you eat the week before.

Sleep: Let it be what it is. Can you put yourself in a relaxed place? Read a book, use deep breathing exercises or watch a boring movie. As long as you are off your feet resting, you'll be fine.

Weather: As I wrote in a previous column, don't worry so much about the weather. Instead worry about what you will do based on the weather. Plan your clothing and race strategy for different conditions.   Start slower in humidity. Drink more fluids or pour it on top of your head if the temperature is over 70 degrees during the race. Bring throwaway clothing if it is cold at the start.

Clothing: Wear a hat if it's raining to keep the water off your face and eyes. Wear clothing that won't absorb sweat if it's hot. Try a lightweight pair of sunglasses on a bright day.   Buy a cheap pair of gloves that you can toss to a volunteer once you're warmed up. Wear thin socks with blended materials that won't hold moisture. Put a friend on the course with another pair of running shoes in case the ones you chose give you trouble.

Shoes: They should be comfortable and worn over the past five weeks. Don't experiment with them on race day. Hopefully you've run in them at a few other races or long runs.

Shoe Laces: Here's one of my best tips. Tuck the floppy loops under the laced portion down the middle of your shoe. I've never had a shoelace come untied during my last hundred marathons using this technique.

Hydration:   Drink plenty of water during the final days but don't become waterlogged. This goes for the race too.   There is plenty of fluid on the course and no need to carry it with you.   Minor problems like cramping may occur from being under hydrated. Serious problems, though rare, can occur from drinking too much water.

Nervousness: Think about this as you wait for the race to start. No matter how nervous you are anticipating the race, you will forget all about being nervous once the race begins.

Baggage Claim: Plan to have warm dry clothing to change into, after the race. Your body temperature can drop dramatically fifteen minutes after you've stopped running. Dry clothes can get you back to normal temperatures quicker. Take the worry out of looking for friends to carry your equipment by dropping a bag at the starting line baggage area.

Hometown Marathon: There are a lot of advantages to racing in your hometown.   If you are less than an hour away it's nice to sleep in your own bed. At the same time, staying at a hotel downtown adds importance to your purpose. There is nothing more exciting than seeing friends and family on the course or at the finish line.   It's fun to run with other friends or challenge yourself against age group rivals.

The Race:   Hopefully you've lined up in the right place so that you can start out at a pace that is right for you.   A slow start is much more important than a fast one. This is an endurance event where patience pays off.   Use self-talk to hold yourself back and from getting caught up in the excitement during the early miles.   Enjoy the view from the Ambassador Bridge or Detroit's skyline along Windsor's Riverside Drive.

Pace setters can be helpful but run your own race.   Get wrapped up in how your feel not your split times. Every marathon will be different. I've felt great over the first few miles and also sluggish. My early body awareness wasn't always a predictor of my ultimate performance.   Things change along the way.   You will have good patches and bad. You may be running with the wind or against it.   If you're lucky, you may have someone to run with or tuck behind when you need a recovery mile. Or maybe running alone at times suits you.

Play some games in your head to keep you mentally focused. I've used the rubber band game a few times.   Watch someone run past you and pretend you've attached a rubber band to him or her. After it stretches as far as it can, expect that person to be pulling you back to them.

Think of the race in stages.   The first ten miles, then halfway or try a positive self talk such as "I only have" nine miles to go. Imagine the last 10 kilometers of another race that went well for you.

Smile : When you cross the finish line. The cameras are waiting for you and you want to show everyone how excited you are to have accomplished this often difficult feat. Remember to praise yourself whether you have met your expectations or not.   Sometimes you will remember more, the marathons that seemed difficult to finish than the ones that didn't tax your resolve.

After the Finish Line: Thank the volunteer that draped the medal around your neck.   Use them to get up to the concourse if necessary.   Take advantage of the free massage and food then go home to a nice bath and reflect on the race and months of training that lead you to want to run a marathon.

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226