Week 16: Special guest writer Gerry Martinez

With the 100 mile run behind us I am now focused on my preparations for this week’s Intertrust Cayman Marathon. There is still time to sign up. In fact you can register at the Marriott on Saturday December 3rd and while you’re there you come listen to me speak about my experience last weekend. One thing I learned from my run last weekend is that you are all capable of much more than you give yourself credit for. Many of the supporters last week set personal records for distance covered. Nicole Frolick showed up to run a couple of miles with us and left after covering 23 miles. Yes 23 miles and no she has not ever run a marathon. Must be the yoga. Alan (not sure of his last name) came out to join for a couple of miles early Saturday afternnoon and when I asked him what he was doing for next week’s race he told me he was thinking of doing the half marathon but wasn’t sure if he could do it as his training hadn’t gone all that well and 13.1 miles was a long way. Alan finally departed from our crew 15.2 miles later. Safe to say he now knows he can and I’m pretty certain the Cayman community is full of people like Nicole and Alan. I’m not saying sign up for the marathon and give it a go. I don’t want anyone to injure themselves but walking the half is something most of you are capable of. Especially with a 6 hour time limit.....

Shortly after our island run I mentioned to Gerry about having the opportunity to write a weekly article for Caymanian Compass. His ears instantly perked up and his famous big smile flashed across his face. Gerry has written a few free lance articles for various running publications and he jumped at the chance to write this week’s article. He are his thoughts on pre-race preparations. I’ve added a few comments in brackets.

The moment has finally arrived: tomorrow you will run your first half marathon. The excitement is starting to kick in. You may even feel a twinge of nervousness as the race day approaches. Do not fear. You have trained well and hard. What you can do now to help get your body ready for the run is crucial to having a good run.

The first rule to preparing yourself is to eat plenty of carbohydrates. But, do not over do it with the carbs. Carb loading does not mean shoveling in three plates of pasta in one sitting. Rather, take a balanced approach to what you put in your body. Your food sources should be wholesome and healthful. Remember, this is fuel your body will be using for the race. You only want the very best for your body.

That said, you want to avoid any unusual foods the day before the race. You do not know how these foods will affect your system and now is no time to experiment. Stick with foods you trained on and are comfortable with.

You should also stay hydrated in the days leading up to the race. Drink plenty of water. The color of your urine will indicate your level of hydration. A light yellow color means you are right on track. To keep your electrolyte balance up, you can have a sports drink like Gatorade.

Rest is very important during this stage of your training. By now, you have spent weeks building up your body for the race. Now it is time to relax. Stay off your feet. Doing lots of walking and standing will only tire you out before the race. If you do have to spend long periods of time on your feet, be sure to wear soft, comfortable shoes.

The next thing you will want to do is to get your clothing and gear ready for the race. Before you go to bed, lay out everything you are going to wear, including your race bib number, timing chip, and energy gels. When you wake up on race day, there should be no stress or hesitation about what you are going to wear. (JM – Be sure to use familiar gear. A new shirt or shorts could chaffe. A new water bottle may be uncomfortable to carry. Go with what you know. This includes fuelling.)

Once you have these basic preparations taken care of, you will be ready to perform your very best at your first half marathon. The night before the race, get a good night’s sleep. That may be difficult to do, considering the excitement building up within you. Fear not: you are not alone. Many people have trouble sleeping the night before the race. Sports science has shown us that two nights before the race is the most important night of sleep. If you cannot get a whole lot of shut eye before the race, it is unlikely that it will hurt your performance.

JM – (Remember to set and stick to your race plan. It’s quite easy to get caught up in the excitement of the event and lose focus on what you need to do. My recommendation for most people (i.e. those not focused on winning an event) is to start at the back of the race and let the chaos unfold in front of you. Your race time doesn’t start until your racing chip crosses the start line and starting at the back allows you to avoid the pushing, kicking, and crowds that can be found at the front. You can use that short walk to the start line to focus on what it is you need to do.)

The key is to relax. Stay calm. You have worked very hard for this. And now the day is nearly here. In a few hours you will have accomplished a great milestone in your life. Have a great race!

Each week A Crazy Idea will provide a suggested schedule of activity for those individuals who are looking to get a little bit crazy and dwell outside their comfort zone as they prepare for and complete their first Half Marathon (13.1 miles).

Before we go any further we would first like to advise everyone following our program to consult your physicians before starting the fitness routine. Your health is of the utmost importance and not to be neglected. Regular exercise can help control blood glucose levels and body weight. It can reduce the risk of heart disease as well as strengthen bones and muscles and even though moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start any exercise program.

Here at A Crazy Idea we truly believe the importance of a balanced and healthy diet as well as regular exercise. Below we have created simple exercise regimes you can follow, either to get you up and active, or running schedules you can follow to get you fit in order to partake at any level in the Intertrust Cayman Islands Marathon on December 4, 2011.

Our exercise schedules come in three forms: Beginner walker, Beginner runner and Novice runner and will be updated each week.

Week 16: December 1 to December 4, 2011