Katy Fit Resources > Articles

Marathon Preparation Notes

Make your checklist

1. Shoes (one right and one left!)
2. Socks
3. Shorts
4. Singlet and or Sports Bra (if colder, bring other tech layers, and if really cold, tights)
5. Hydration System (or you can drink from the cups on the course)
6. Race Number (and four safety pins - can attach to front of shorts or singlet)
7. Chip (tie on shoe with plastic wire ties)
8. Energy Gels
9. Body Glide or Vaseline
10. Sunscreen
11. Sunglasses
12. Hat
13. Watch or Garmin
14. Katy Fit Pace Band
15. Race Directions, especially directions to where to park
16. Gloves
17. Nip Guards (for men)
18. A few dollars of cash
19. Warm up clothes or plastic trash bag for start line, can throw after first few miles
20. A complete DRY set of clothes for after the marathon, including flip flops or open toed shoes
21. Towel

Friday and Saturday

1. Eat balanced good meals, emphasize complex carbohydrates up to 70% of your caloric intake, do not stuff yourself, especially Saturday night, and avoid fibrous and fatty foods. Hydrate well for 48 hours prior to race. Avoid alcohol.
2. Stay off of your feet, no yard work, house work, shopping, have your family do it! Stretch periodically.
3. Do some positive imaging of you having a good race and lots of fun!
4. Get all your race clothing, bib, chip, etc. laid out, use the checklist above.
5. Go to the George R. Brown convention center (GRB) downtown and pick up your race number, timing chip and packet, there is no race morning packet pick up
6. If you have time, drive the course as familiarity is always a plus
7. Print out your support group map and plan where your group will see you along the course, make sure they can see you around mile 21 or 22 as this helps
8. Get to bed early both nights, and sleep in a little late on Saturday

Sunday Morning

1. If you wake up in the night around 3 AM this is an excellent time to have a light meal of carbs: banana, sports drink, bagel and jam, about 600 calories, will “top off the tank.”
2. Have a bottle of water at your bedside to keep hydrated and carry a bottle of sports drink with you on the way to the race from which to sip.
3. See the checklist above for what to bring and have it all laid out/packed the night before, make sure all equipment and clothing has been worn during your long runs before and is broken in.
4. Go to a Katy Fit Car Pool or drive down yourself, have some one dollar bills to pay for parking
5. Find the porta-potties, the bathrooms at the very back of the GRB usually have shorter lines or on the way to the GRB, you can find some near the start line
6. Find your friends at the Katy Fit meeting area on the east end of the GRB
7. Go over your checklist to make sure you have all your supplies: Gels, pace band, etc.
8. Go to your corral with your group at about 6:35 – 6:45, there are two starts at 7:00 am and 7:10 am, most of us will be in the 7:10 wave. It is very important to study the race directions so you can find your correct corral, so please do leave early.
9. If cold or rainy a trash bag or throw away clothes are really nice here, stretch very lightly if there is room, take a gel (or drink a cup of sports drink) 10 mins prior to start, and chat with your Katy Fit friends or make some
10. If this is your first marathon, start near the very back as this will insure a slow start and you will eventually pass lots of people, if this is your 3rd or more marathon and you are wanting to get a faster time, start as far forward in your corral as possible (get there early), if you are doing a pace group start in front of them and let them catch you as they often will weave through the crowd and wear you out
11. Double check that your shoelaces are double tied

During the Half or Full Marathon

1. Start your watch when you cross the start line so the mile markers will be meaningful to you
2. If you are running for a time, a personal record (PR), etc., do not attempt it if the weather will get over 70 degrees during the race, even if running to finish and weather is WARM and or HUMID, run the race slower and be prepared to walk off the course if your health is at risk (same goes if you are experiencing any sharp and unbearable pain), there is always another marathon
3. For the first few miles do not weave through the crowds it will wear you out, if you have to pass, often the right hand side is the best place to do so, some (Coach Jack) will even pass up on the sidewalk, but be careful. Do not cross over to the other street on the Elysian bridge or your race distance will not be accurate.
4. The first couple water stations will be very crowded, be careful, and it is usually quicker to get a cup of water or sports drink near the end of the line
5. At mile markers one to eight make sure you are no faster than your pace band, going out too fast is the number one thing that will mess up your marathon
6. Make sure you thank as many volunteers as you meet during the race and give the kids high-fives (don’t take food from the course, you have not trained with it), try and pump up the crowds at corners by lifting your arms in the air
7. Check your form every mile, body needs to be straight, shoulders over hips, eyes on the horizon, not looking at the ground.
8. After mile 8 or 9 start doing relaxation drills, start with your forehead, jaw, neck and work all the way down.
9. Even on cold days take a Gel every 45 mins and wash down with water, or take your sports drink, a cup about every 15 mins
10. Hydration is crucial for safety and good performance, drink one cup of water or sports drink about every 15 mins, but if your stomach starts to slosh and feel distressed, slow down your intake a little.
11. Be very careful at water stations to avoid tripping on cups or colliding with people
12. If this is your first race, walk the overpasses and underpasses in the race, will give you a nice break and save your legs to go longer faster.
13. Monitor how you are feeling and adjust your pace accordingly
14. If the street is fairly clear run the tangents (the inside curves) and save some extra distance and time
15. Run with your Katy Fit group as long as possible but agree that it is OK to go ahead if you feel good
16. In the last 6-8 miles it is very important to keep a good upright form, to do relaxation drills, and have some positive things memorized to say, like a bible verse
17. When you cross the finish line don’t turn off your watch, but do raise your arms in triumph!

Post Marathon

1. Get your medal and turn in your chip
2. Walk for 15 mins if possible to help flush out some lactic acid
3. Replace fluids immediately and get both carbs and proteins (4/1 carb to protein ratio) within the first 15 mins
4. Change into dry clothes
5. Pick up your finishers shirt
6. Replenish your body with nutrients and fluids the rest of the day
7. Find your Katy Fit friends and celebrate!
8. Go to the Katy Fit post marathon party at Dr. Scotts sporting your medal!

Finally, enjoy the event, run your race, and DON'T DO ANYTHING STUPID ;-)