Tag Archive | how to run the nyc marathon

2015 New York City Marathon EXPO pictures

Juan and I went to the expo yesterday, Thursday, to avoid the masses. I always go on Thursdays, it’s less crazy this is post is mostly pictures to give you a break from all the reading!

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After that, we raced home. I had had a looooooong day at the office, preparing for this weekend’s marathon. Friday I am hosting and MCing my team’s dinner at the Hard Rock Cafe in Times Square and I have all these other commitments for race weekend. Busy busy. TIRED. See you on the other side? how was YOUR expo trip?

Oh, and this one from the pavillion!!

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2014 New York City Marathon EXPO Insanity (Mutai, KSwitzer, MiniMe, etc.) and the Under Armour Party with Nick Arciniaga and Chris McCormack

Juan and I went to the expo yesterday, Thursday, to avoid the masses. this is post is mostly pictures to give you a break from all the reading!

Who shrinked my expo? What happened? It is SMALL. In a way, I left happier, because it could be a bit overwhelming and exhausting, but I was done in 30 minutes… what? So strange. Am I the only one?

Anyway the fun pictures.

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Juan told me to meet by the Javits statue. The what? I had been there a million times and I had never seen the Jacob Javits statue. that’s crazy right?

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This is the first time that they had bib entry open to the public. It was so strange and AMAZING! didn’t have to separate from my hubs who just wanted to shop around, which you had to do before (and then meet somewhere outside on the OTHER side) Loved that!

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Just because he reminded me of my husband, ok??

 

 

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OMG!!!! Geoffrey Mutai, we chatted for a bit, about Berlin mostly, sweeeeet sweeeeet man! AND SO FAST. IS THAT CONTAGIOUS PLEASE?

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Marathon woman! I love seeing Kathryn! I guess we’re going to Mallorca to do the 261!

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Go mini me!!! well, it was cool but first there was some attempts to get it, where you sign up on an Ipad with your facebook account, and UGH, I don’t know my password!!!! So it blocked me off of facebook. much hilarity ensued and eventually I got it. So, as soon as I took it out, ugh, I got creeped out, it looked like me! CREEPY. then, I liked it. I want to bit it a bit, but I don’t think it’s in my marathon week diet.

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don’t you think it looks like a blond Kara Goucher????

I saw many friends, chatted a bit and I knew there was a second floor. DON’T FORGET TO GO TO THE SECOND FLOOR!!! When you exit the main hall you take the stairs on your left. You’ll see it. I hope.

They had these big Start and Finish and a medal for each boro, which were cool. I’d love to have those in my apartment. I do.

 

 

 

 

 

 

 

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sorry I sat in Staten Island, but I guess that’s what I do most of the time I spend on Staten Island for the mary!

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I loved this photo!!!! I have never broken the tape and this is quite SURELY the closest I am every going to get!

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the second floor was EMPTY

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Then, we headed out, got some dosas for dinner at the Hampton Chutney, YUM and headed to the Under Armour Party as Nick Arciniaga and Chris McCormack would be there (and Macca is my husbands hero, and had never met him!). It was quite amazing! We were at the Under Armour Brand House on Broadway and Houston, Soho. Which, so lame of me, didn’t even know it existed!!! Well, it’s not like I go and walk around Broadway in Soho ever. Really, 2nd worst after Times Square for a local. the store was impressive!!! We pretty much wanted everything! (and did liiiiiiitle shopping)

They were releasing the speedform gemini. And I got a sample pair, we shall see soon!

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Juan had an ENLIGHTENING 2-minute convo with his IDOL. We talked about it for hours. Wow.

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wow the kid was EXCITED. note the osom sweatshirt? oh yes? yes, i got it for him! And Macca is TALL!

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so funny that the two athletes looks this way and the brand people looked THAT way?

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Nick and I had a cool convo. He is after Meb! eh, so easy, just stick to his back, Meb knows what his doing… Top American maybe? At least 2nd? Go Nick!

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these shoes feel SO different, quite bounce and like they slide forward somehow. I got all the info and specs and havent read ANYTHING yet obvs, but I am quite curious. I dont do well or believe even in cushiony or bouncy shoes, but these felt different. Ill definitely put some miles in them after the marathon!

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After that, we raced home. I had had a looooooong day at the office, preparing for this weekend’s marathon. Friday I am hosting and MCing my team’s dinner at the Hard Rock Cafe in Times Square and I have all these other commitments for race weekend. Busy busy. TIRED. See you on the other side? how was YOUR expo trip?

New York City Marathon Tips, Course Strategy and Info!

You know the “don’t wear anything new on race day” and all the basics… now, let’s do the NYC Marathon as right as we can. I’ve done this race every year since 2008 (minus 2012 of course…!!) and I can see how logistically heavy it is for someone from out of town or doing their first marathon. So, here we go! Let me know if you have any specific questions in the comments section below!! also, at the end, you’ll find a list of free race week events to attend.

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PRE RACE LOGISTICS

Make a marathon packing list (even if you’re not travelling) and sort it all by stages, here is my Marathon Packing List to start with. Get everything in the list ready as soon as possible. I’d start one month out with this.

The expo is big (probably the biggest one in the US after Boston!), so please bring some patience, cash (there WILL be a few things you’ll want), and comfortable shoes. Don’t forget to bring your registration card and photo identification. Don’t wear the marathon-shirt before the race (come on!!!). Note: running stores all over the city have amazing gear and discounts too (organized list HERE), and if you can wait, a lot of the official gear will be half off in the nyrr’s website by January! Also, if you have time for fun, here is a list of all the Free Events to do on race week (this will be updated on the minute for 2016, bookmark it).

Set your clock back on Saturday night. If you use a smart phone like 99% of the population, you’ll be fine. If you set your Garmin, it will update automatically too. Sleep!

As you know, in NYC races, in some parts of the city, the GPS can go haywire and then you’ll think you’re doing 4 minute miles, or 17mm!!! GPS can be sporadic in some spots (like in the Verrazano, if you’re in the green corral, or the Queensboro, or crowded areas like First/Fifth Ave, or Central Park). So I set my GPS to manual lapping. Basically, I lap a mile every time every time I see the Mile marker, and I know exactly how long that last mile took. You don’t have to do this, but at least keep in mind that some miles might be “shorter/longer” than others (actually, if you set your Garmin to lap a mile at 1.01 that matches the mile markers quite well, when the GPS is accurate).

The night (or week) before, watch Run For Your Life, for inspiration (trailer in the link). Best movie about the NYC marathon. I weep like a baby every time. Hail to the Fred!

Bring a lot of cheap or throwaway clothes to the start, you WILL need them. Find a mylar blanket from your last marathon (and don’t throw away the blanket or poncho you’ll get at the finish here!). You will cherish them until the last minute in the corral (I wear one as pants with tape and one as a cape). I wear my throwaway cardigan or a sweater (cut in the front for easy peeling while running, kept it in place with a safety pin!) during the first mile too! Go to the dollar store and get knee-high socks, cut the toes part and you’ll have throwaway arm warmers! I keep half of it on until Mile 3, it can be windy on the bridge, mostly if you are on top (blue or orange waves). Don’t worry about looking like a weirdo, everyone will look like that!!! Or they’ll wish they did. Really: pile it up!!!

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Gear/What to wearusually the marathon is in the 40s or 50s, so if you are checking a bag: bring a few options to the start and decide at the last minute. If you’re not checking a bag, layer with things you’ll be happy throwing away. My rule is if it’s over 40, I do short sleeve/singles and shorts. But depending on the wind/humidity/lack of sleep/whatever you can add hat, arm sleeves, etc. Always wear things you can get rid of easily and won’t miss. Be smart, and make sure you can peel off layers comfortably. Even in 2014, with the marathornado, I didn’t need extra. I had leg warmers and hated them, I was so hot. Make sure you can peel the layers easily and throw out if you are not sure and bring too much, ok? If you don’t carry your phone, at least carry a $20 bill, a metrocard, a credit card, and an ID with you, just in case.

Ferry, NYRR will assign you a specific transportation or you might have picked one when you claimed your spot. Your ferry would usually be 3 or 4 hours before your wave start (10 am wave, 7:00 am ferry). This leaves ample time to get everything done, even a long line at the portapotty. If you’re not dropping a bag, 2.5 hours ferry before your start is also quite safe. This is the breakdown of what would ocassionally happen on race morning:

7:00 am ferry, takes 25 minutes to get to Staten Island. Get some pictures of the Green Lady, you’ll love the ferry ride.

7:30 am. You are in Staten Island!! When I land in the Staten Island side, I usually like to go to the bathrooms IN the terminal, they’re WARM, then just follow the crowds out of the ferry, you’ll do a right and a left, walk outside, do a block or two, and board the buses to the Athlete’s village, it can be 10 or 20 minutes, let’s assume 30 for traffic so you don’t stress.

8:00. you get to the village. Go straight to the UPS truck to leave your bag if you have one, trucks “close” about an hour before your corral closes so get there first, This timing is different for all so check your deadlines. Walk to your corral (green/blue/orange).

8:30 Find a portapottie line in your coral, you’ll need at least 30 mins to pee. LONG lines!

9:00 get to your corral, sometimes they are hard to find so don’t wait until the last minute. They close 40 minutes before your start. In there you can finish your nutrition, rearrange your gear, all that.

Athlete’s Village. It’s HUGE. If you’re planning to meet up with people there, you’ll need a plan. Tell them to wait right off the entrance or maybe at x UPS truck, or have a cell phone with you. Did I mention it’s huge? There’s not much cover from the elements but you’ll find food and drinks (bagels and coffee and gatorade and bananas and tea and stuff!). Head up to your village and camp close to your corral, and pay attention to the instructions. You do not want to be looking for your corral or getting to it as the wave deadline is done. I’ve been locked out of my corral TWO times just because I was socializing and not paying attention, even though I got there right early… If you checked the marathon packing list, you are dressed warmly, have food, water, toilet paper, etc, so set up camp next to your corral.

What the Athlete’s Village looks like: it’s big -and hard to meet up with someone. And we all look like weirdos!

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Write your name on your shirt. If you don’t want your name, write something funny you’ll want people to scream to you all over the course (Speedy? SuperMan?). It will make your race 100 times better. If you don’t want to ruin your gear, cut the letters our of duct tape (like I do!) and voila, they’ll peel right off before you wash your shirt.

Headphones? If you are used to racing with headphones, bring them, no need to stress about this. I like to leave them on my ears, and turn them on only when necessary. Sometimes I need a distraction, and though the crowds will carry you through everything, you might need an extra oomph, like on the quiet Queensboro bridge, thought I’ve learned to crave that moment alone in the bridge. If you’re in pain, or need to recalibrate your pace and need quiet time, you pump the music up and move to the middle of the street where you won’t be engaging with people. Big disclaimer: the spectators ARE the marathon, and if you use your music you will miss out on a lot. A lot, a lot. They can push you so much more than your music could, so use that energy up. You’ll have tons more fun than you expected if you get lost in the crowds cheering. And no one will let you slow down or walk here! Disclaimer 2: if the music is on, make sure you can still hear what is happening around you, be really careful, and stay alert!!!!

Place your spectators in spots where you’ll need them. I usually set 4 spots. One in Brooklyn around mile 5 or 9, and then really high on First Avenue, past 118 where the crowds thin out, so then they can cross over to 5th avenue, the third spot, and see you again and then zip over to the finish line (4th spot!)! Know exactly on what side of the street they’ll be so YOU can spot them (they won’t be able to spot you!). Send them with something big: a flag, a sign, balloons, huge funny hat, etc. Here is a great tool that estimates where/when they can see you and all the train stops close by! Tell them to get comfy shoes, really warm clothes and to bring food. It will be a long day for them too!

You will need/love the extra push, so ask for help!! FORCE all your friends to come watch you. Send an email a week before and ask them “where are you going to be?” or/and use the tool above to see where is easier for them to get to. Then tell them a time you’ll go through there, give or take 10 minutes, and decide if they’ll be runner’s Left or Right. Then make a little-tiny list you can carry in your pocket (Example: 74th st, John, left / 32nd st, Mike, right, etc.) in order of appearance, put clear tape all over it so it won’t get sweaty and basically go from John, to Mike, to etc… Let them pull you along the course and that’ll break the course in parts, instead of think “AH, I gotta go 26.2, ugh” you’ll think: “I am just going to 74th, to see John!Here is a sheet where you input the bib# and get splits for each mile, so your fans can find you easily.

Get yourself a course specific pace bracelet, this one is the BEST! It’ll adjust your pace per mile, given the uphills and downhills. And it has way more information than you could ever need. Hill info, spectator info, Plus, you can set it for your particular racing style: negative vs positive splits, big or small fade, etc.

Plan your nutrition way ahead. For the race: try to practice in training with what they’ll have at the race: water, yellow Gatorade and Powerbar Gels (water and G at every Mile and Gels around Mile 18 only). You can buy gels at the expo if necessary. But for race morning, get bagels/oatmeal and whatever you need the day before as there will not be a lot of delis open at 4/6 am.

If you need to move around the days before the race, go to Central Park. You’ll see many of your race-buddies and get to enjoy the best place in the world as a runner. There’s a 5K early on Saturday, go watch/cheer if you can. The parade of Nations and fireworks Friday night are fun too to get in the marathon weekend spirit.

Find a mantra, or two, you might really need them. I write them in my hand where I am sure I will see it.

The race course WILL be crowded, so PLEASE, if you need to stop for a walk or move over to another lane for water, please please please signal with your arms, and look around behind you before you make any moves. It doesn’t matter how tired you are, DO NOT just stop or go sideways. Be considerate of your fellow runners who trained hard and could trip and lose their dream race! On the other hand, you’ll always have someone to run with, pace off, or follow when you’re tired. Pick them up when you feel strong, encourage them when they need it, and keep your eyes peeled for anyone who might need help!!!!

If you are in the GREEN corral and you’re scared you’ll be peed on…  don’t! That is just a myth. There might be someone peeing on top of the bridge but IF (BIG IF) it happens, you’d only feel it if you’re in the outsides of the crowd, and if the wind is going in your direction. I’ve been green twice before and saw/felt nothing. I’ve also been on top a few times and saw very few people peeing. The odds that you get peed on are about 0.0003. Okay? If you’re scared, just stay in the middle, with the bridge right over you.

RACE STRATEGY

I am gonna break the race in parts, so you will know how to tackle each segment. Device a plan and stick to it no matter what. A smart plan is to aim for even effort. Still, I always go for negative splits, as hard as that seems in this course that has many uphills/bridges in the second half. If you keep it strong and conservative throughout the race, it is possible. I am an average runner and have negative split in all my NYCMs but my first. Ask Bart Yasso and he’ll tell you: “NYC for sure is a 100 % negative split course. Hold back in those early miles and it will pay off later in the race.”

If you are still not sure, check a few of my NYCMs. Again, I am just an average runner! Check how the faster I went through the 13.1 mark, the slower my marathon was! This is quite telling… Check 2009 and 2010 where I only PRed by 3 minutes. Check how in 2010, I started a LOT slower… my first 5K was 1:30 slower! By 13.1 I was FOUR minutes behind… and I still ended up PRing by 3 minutes… Unbelievable, right? It happens! (you can also see how this starting-slow works at the end of this post)

2013 New York City Marathon Negative Splits

Basically: You have to believe in yourself.

Onto the race parts then!

2013 New York City Marathon Elevation Profile

Mile 1-2. The Verrazano: what goes up, must come down

Tricky tricky part if we have to pick just one… the anxiety, fun ahead, the cold, the thousands of runners around you, it’s almost impossible to not let yourself get swept away in this wave of excitement and start too fast!! Well: STOP IT! Force yourself to go slow with everything you have. You will be tempted to match everyone around you, resist with all you can. Let people GO. I promise you: sooner or later, they will come back to you. They will. LET. THEM. GO. Enjoy the excitement of the first 2 miles, and relax. If it feels annoyingly slow, you are doing it right. If it’s crowded, DO NOT WEAVE. They’re doing you a favor by keeping you tied up, relax. Biggest mistake most people do is going too fast on mile one and as soon as they get off the Verrazano, they’re done. Toast.Don’t be one of them! Mile 2, you will be forced to speed down the bridge, you will feel tempted to roll with it (and everyone around you), and pass people. Remember: hold your horses a bit. If you start too fast, your race is ruined. The first too miles should feel easy, on the hard uphill (3% grade for 8/10 of a mile) and easy on the downhill (3.4% grade for a whole mile).

Mile 1 should be about 1:30 over your avg pace, and Mile 2 will be your fastest, 20 seconds under pace.

Just remember this: Bank = Bonk! Mile 3 is when the race starts. The main goal is to get to Mile 17 feeling as if you hadn’t started the race yet.

And one more thing that applies to the whole course. It will be crowded and you’ll notice the stream of runners going around obstacles (curbs, signs, markers) in the middle of the road. You’ll really have to pay attention, look ahead, at least for the whole Brooklyn section (with the curb in the middle of 4th avenue) and First Avenue, or you can easily hit something and go down. When you run on the sides to be close to the crowds, you are more likely to have gutter/drain cover/footing issues. It’s not lethal but be aware that there’s a trade-off if you want to see the crowds.

Miles 3-15. Brooklyn: the 4th Avenue Party

Your goal for the first half of the race is to get to the Queensboro in one piece, feeling strong to climb over the bridge and to get yourself in the city in fighting shape. Exercise all your patience here and keep yourself in good checks to not let yourself go. If you are running comfortable, you are doing it right.

Miles 3 to 8 will be easy and flat, this is when you save your energy, you are definitely going to need it later. There is a little hill at 8.5 and the Pulaski Bridge right at the halfway mark which might seem like a mountain if this is your first time. the climb is a 4.3% grade for about a quarter mile. Slow down and go for even effort and not even pace on the bridges for now. It’s not the time to break out your sword.

There will be water/Gatorade in every single mile, so if you miss one, don’t stress. Don’t go for the first table as everyone will do that. There’s many tables, go to the last one. Portapottties are also at every mile so keep an eye out and don’t dart sideways!

Mile 3 to 15, should be at your avg goal pace or maybe 5 to 10 seconds faster than avg goal pace. Remember bank =  bonk

Mile 16. THE Almighty Queensboro/Ed Koch Bridge: this part is for You

The Queensboro is quiet. Savor this you time while doing a whole body systems check. Focus on the sound of the foosteps or take out the music if you prefer. This will be the quietest time on the whole race and it’s a long bridge… I like to embrace the solitude of this mile, savor it and prepare for what’s ahead. Back down on the pace a bit so you can get to the top of the bridge with enough strength to take on the downhill! The climb (3.4% grade for a mile) is way longer than the downhill, which is steeper (half a mile at 4.3% grade). Rolling down the 59th st bridge onto First Avenue is surely the most exciting moment in the whole race (well, to a lot of us), and maybe, in all marathoning. Get ready.

Mile 16: around 20 seconds over avg goal pace

Mile 17 to 19. First Avenue: Hello New York City

First Avenue is where a win is made or lost. Many an elite runners broke their strategy here and paid lots for it. Don’t get taken by the really loud crowds. Keep in mind there are still a few bridges and long uphills ahead of you. The marathon will start taking its toll on you at mile 20 and we are not there yet. AT ALL!!

Plan to set on a steady pace here so you can start making up some time. Do not force a lot of speed, and if the crowds are getting you too excited, make sure you hold back. Move to the sides if you need cheering or to the middle of the road if you have to focus. Cautiously break out your fourth gear and start focusing on the goal. If you have followed a smart strategy up to here, you should be right on goal pace by Mile 20, or maybe 30 seconds behind (which is always a LOT better than 2 minutes fast!). Gels will be around Mile 18, so start checking if you need one for the last miles, and think what color/flavor you like so you’ll be ready to grab it!

Mile 17 will be about 30 seconds under avg goal pace, M18 will be a bit slower, about 10 seconds over avg goal pace and by M19 you should be back on avg goal pace

Mile 20 to 23. The Bronx/Harlem Experience: there is NO Wall (without graffiti!)

This is when you will use up your training and start working hard… and it will get REAL HARD fast. Not only you’re hitting twenty, but there will be a few bridges and in some areas the crowds will be gone. Dig deep and stay focused on your pace, ease up on the uphills and bridges but make sure you don’t get too distracted or discouraged. This is a really nice stretch to start pushing the pace when you can. Just focus on getting back into the city in one piece to face mile 24. Once on Fifth Avenue, focus on getting to 110th st, where Central Park starts! If you see trees ahead, keep in mind the Marcus Garvey Memorial Park will intersect the course on 125th, and then you’ll be back on 5th ave

Mile 20 to 23 should be right on avg goal pace or maybe about 5 seconds under

Mile 24. Fifth Avenue, the ninja hill.

Fifth avenue will provide you a long straight stretch, so rare in this race. It is going to hurt, there’s a long uphill of 0.90 of a mile at about 2.5% grade (you won’t even see it coming!), and you’ll be tired. Use your mantra here. There will be enough spectators to help but this is when you have to start digging deep and see how many gears you have left. Keep in mind you might not notice the uphill at first so don’t go all out crazy just yet but keep focusing on the finish line pulling you.

Once you have the park on your left, at 110th st, focus on getting to the entrance to the park, just one mile away at 90th st. Fred Lebow won’t be there to salute you as always, so all you can do is catch up to ALL those people who went out too fast at mile one and two, you’ll spot them easily. You might even have a little chuckle if you run it smartly so far. Pick a bright target 20 feet ahead and don’t let them go. One at a time!

Mile 24 will be slow: about 20/30 seconds slower than average goal pace

Mile 25 to 26.2 Central Park

Once you you make that right into the park, you just have just about 2.3 miles to go, all undulating with steep ups and downs.

If you did things right, you will pick up a LOT of people in this stretch. A LOT. A LOT LOT. Undulating hills all the way to the uphill finish, you’ll be able to change biomechanics often that you won’t be too set on one form, which is great. Find your fifth gear and ram it home. Enjoy those last two miles, they go by fast and you’ll be stopping soon so USE ALL YOU HAVE LEFT!

There is a looong 3-avenue (5th ave to 8th ave with 3.3% uphill grade) stretch up Central Park South that seems to last forever though it’s  just a half mile…. Make sure your bib is visible when you get to the turn on Columbus circle or you might get tackled down! The hill at the finish is the steepest of the whole race (very short, but almost 5.5% grade!) so just ride it as hard you can, as long as you can still finish with a smile!

Mile 25 should be a few seconds under average goal pace and M26 maybe 5 seconds over average goal pace. The last point2 will be slower, about 20/30 seconds slower than average goal pace.

Pose for the finish picture!!! That’s it, you’re home. The most famous finish line in the world. Cry if you want (I always do!). You can stop now. Just make sure you don’t stop right at the clock, or there’ll be a human pile on top of you 😉

Plan on it taking a LONG time between finishing and exiting to find your friends/family – 30-60 minutes. It’s crowded, there might a line at your truck, and you will be moving slowly even if your body is capable of moving more quickly.

then…

Walk, get your medal, take pictures, get your stuff or your poncho, meet your friends, get drinks and clothes on, eat, enjoy, celebrate, stretch, ice bath, rest, eat more, sleeeeeep! Go to the finish line store early Monday morning, tell everyone about your race, eat some more, walk around (you only wear the medal on Monday if you are a tourist or if this is your first mary!), go downstairs backwards, have a congratulatory donut, look for your name in the NY Times on Monday, tell people you won’t act crazy anymore and won’t be doing another one of these ever. Sign up for another marathon right away and celebrate some more. Celebrate the whole week if you want. You earned it. If doesn’t matter how many times you’ve done this race, or any, finishing NYCM is always amazing. I dare you to not cry once. This marathon is our victory lap through the city, after all our training. ENJOY YOURSELF.

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Questions?? Anything to add? Anything you want to go over? Comment below (it’s a lot faster than me replying to an email, trust me!)

2016 TCS New York City Marathon: free race week events! post

My Race Reports with tons of pictures and more info:

2014 TCS New York City Marathon: #marathornado

2014 EXPO pictures here

My 2013 New York City Marathon Race, PART 1

NYCM2011: Get Ready, Set, GO! (at the start)

NYCM RR 2010: Running Free

Apparently, I didn’t bother writing one in 2008 and 2009!

The official New York City Marathon Course Map.  More info on their course page, including a video of the course.

Love this: Toby’s Essential Last Minute Tips for NYCM

HAVE THE BEST RACE!!!!!

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