Sunday, September 11, 2011

TRAINING: Secrets of the ING New York City Marathon® Course

My coach passed this on to me and I am posting...mostly for my own sanity! Read the actual article here

Staten Island Secrets:
1.    Since you have to be at Fort Wadsworth well in advance of the start time, you will most likely be waiting outside for an hour or more. This may mean wind, rain or sun. The Orange Start Village has the highest number of buildings and trees where you can find shade or huddle close to get out of the elements.
2.    All of the start corrals are longer than you would think. Plan to be in position in your corral 30 minutes before the gun goes off.
Brooklyn Secrets:
1.    While Miles 3 through 8 are fairly flat, the wind can pose a challenge. Running with a group is the best way to combat this. Take turns running at the front of the pack to lessen the impact of the wind.
2.    The three marathon starting groups do not fully merge until Mile 8. If you are on the left side of the road (orange start) do not try to pace the runners on the right side (green and blue), who merged just past Mile 4.
3.    The porta-potties begin at the Mile 3 aid stations, and their lines can rival the ones at the start. If you need immediate relief, try one of the restaurants or bars along Fourth or Bedford Avenues. They have been known to be kind to people with bib numbers.
Queens Secrets:
1.    After crossing the Pulaski Bridge you will have several quick turns to follow. While running the tangents is the fastest, shortest way around the course, it may not be feasible at this point. Plan for it by staying wide of the most congested parts of the turns.
2.    The Queensboro Bridge is steep and can be pretty isolating. You may want to take a brief walk/nutrition break on the ascent. That way you will have a little respite from the climb, and the calories you ingest will be ready to burn once you hit First Avenue.

Manhattan Secrets (Part 1):
1.    There is a huge line of porta-potties underneath the Queensboro Bridge. If you need to stop for a moment, this is the place to do it.
2.    First Avenue is not flat! There are several climbs of two blocks or more, followed by similar descents. Use these downhills to make up a little time before you head to the Bronx.
Bronx Secrets:
1.    The marathon course through the Bronx has changed slightly in the past few years, and the changes have been improvements. The only climbs you will face are slight ones on East 138th Street and again going up to the Madison Avenue Bridge.
2.    When I first ran this course, the only spectators I saw in the Bronx were four very enthusiastic guys with a boom box. Now there's a giant cheering section at Mile 20 with a Jumbotron and a band. It's just the thing to get you moving at a point when you may not feel like it.
3.    The Bronx is the easiest borough in which to spot a runner. The crowds of athletes are not nearly as dense as in the previous boroughs, and there are two very convenient subway stops to get you there. The best one to use is the express stop at 138th Street and Grand Concourse. It will get you very close to the Mile 21 marker right at the Madison Avenue Bridge, perfect for a photo op and quick hug or high-five.
Manhattan Secrets (Part 2):
1.    Harlem is a wonderful part of the course, but Marcus Garvey Park can fool you. There are several turns around the park that are harder than they appear, and the course narrows quite a bit. Be prepared for this.
2.    Keep in mind that this park is still 13 blocks from Central Park; it's best to save a surge for East 90th Street.
3.    As you get closer to Central Park, you will be greeted by thousands of screaming fans. If you are anything like me, your quads may be screaming at you too. Look for the Egyptian obelisk on the right side of the park drive. It marks the start of a significant downhill, which will give you a little relief.
4.    The course will take you out of the park and then back in at Columbus Circle. Make sure your bib number is clearly visible at this point. The race employs volunteers at this post to grab "bandits" and get them off the course. You have worked so hard for this; you do not want to have to stop and show a bib that's pinned to a shirt that you have tied around your waist.
Above all else, use the energy of the crowd to propel you on race day. Get some high-fives, dance to the music (a little) and enjoy the day. It's the best day in New York.
ASICS Training blogger Mary Arnold lives in New York City.

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