I’m still a little in awe of how exciting this week is getting. You’ll be pleased to know that there is only one NYCM per year and therefore, I’ll resume to writing about other fitness topics next week, but for now it’s all marathon all the time on FCITC.
Yesterday, was part one of my Q&A session with Bart Yasso, Chief Running Officer at Runner’s World. Today he tackles two more questions that you submitted.
Question #3: What are your tips for tapering for a marathon? What’s considered too much rest?
BY: Most people don’t taper enough for the marathon. You want to rest and store up energy to be able to perform at your highest level. You will not loose any fitness during this time. There’s not a lot you can do to improve your fitness level, but there is a lot you can do to screw up. Enjoy the rest, have confidence in your training and do tons of mental training. Also remember doing nothing isn’t good. You want to “rest not rust”.
- Three weeks before a marathon you should reduce your milage by 20%
- Two weeks before a marathon you should reduce your milage by 30%
- The final week before the race you should reduce your milage by 50% and cut back on pace
Question #4: What’s your recommended strategy for running the NYCM course?
BY: Your strategy for the course should be to run negative splits (meaning run the second 1/2 faster than the first half). For example if your goal is to finish the race in four hours the first 13.1 miles should be ran in 2:03 and the second 13.1 miles should be ran in 1:57.
This will physically and mentally help you run a good race. You’ll mentally feel good when after the half way point you begin passing everyone around you by picking up your pace and running stronger. You will feed on the positive thoughts that flood your mind.
A classic tip for the NYCM course is to not let the crowds on First Avenue whisk you away. After coming off the quiet 59th street bridge and onto 1st Avenue it can be difficult to not let the energy of the crowd carry you away. The runners around you are most likely going to be picking up their pace, so keep an eye on your watch to make sure you don’t run too fast.
The course isn’t the easiest course but the diversity of the neighborhoods and the participants truly make it a race like no other.
Thank you, Bart!
If you would like to see Bart in person you can catch him at the NYCM Marathon expo at the Runner’s World booth at these times:
- Thursday: 12:00-3:00
- Friday: 1:00-3:00
- Friday: 1:00-3:00
- Saturday: 12:00-2:00
“Running is not about how far you go but about how far you’ve come.” Bart Yasso