Friday Before the Marathon

Friday Before Marathon Saturday

There is nothing more you can do today, except relax and remain injury free. Packet Pick Up is at the Expo from 11am – 7pm. This is your last chance to pick up packets.  You will NOT be able to pick it up Saturday morning.

Before you go to bed, lay out all of your race gear (to eliminate a frantic rush in the morning).

Eat Carbs and avoid high fiber foods. Add in salt to all your foods today, especially if it is going to be hot. Drink Plenty of Water and electrolytes. One good guideline is to drink enough so you need to urinate before you go to bed and perhaps once during the night.

On race morning, do the following:

1.  Use lubricant products like Body glide and cover body areas susceptible to chafing.

2.  Eat a light meal, no sooner than an hour prior to the race. Toast, bagels, water and non-acidic fruit like bananas are popular choices. Avoid dairy products, fried foods or anything you are not accustomed to eating at breakfast.

3.  Carry a small water bottle on way to the race and drink the entire bottle before the race starts. Use the restroom facilities as soon as you arrive at the race start to avoid the last-minute rush and long lines.

Visualize your race; envision your day and your victory. Enjoy the experience. Take from your experience and grow and learn and enjoy who you have become.

Tell me about your event!! Feel free to email me your war stories from the day. I love to hear them.

Coach Christopher McClintock 

"Everyone has potential. It is an infinite resource that cannot be exhausted, but can be lost in the clouds of fear and complacency. It may take courage to embrace the possibilities of your own potential, but once you've flown past the summit of your fears, nothing will seem impossible."

Thursday Before the Marathon

Thursday Before Marathon Saturday

Trim your toenails - Don't do it the morning of a race, when a too-short cut could prompt bleeding during the race. An improperly trimmed toenail can also catch part of a sock or push against the front of running shoes and prompt blisters.

Find a New Race to Do!! Don’t let your current fitness go to waste or waist. Having a new goal will make all the difference. Go crush a 5K or 10K, or find your next endurance event…. Do something! Hire a Coach to take you to the next level, or make your new plan. The possibilities are endless. Sign up today.  

Packet Pick Up at the Nashville Convention Center (attached to the Renaissance Hotel) Marathon Expo  11am – 6pm. Make sure to pick up your packet this day, Friday is a MadHouse! You can pick up your packet on Friday, but I suggest picking it up Thursday to avoid the crowds.  Also allow yourself some time to walk around, it is a great expo.

Must have photo ID & confirmation card (confirmation was sent by mail)

Eat Carbs and Drink Plenty of Water

Spectator Info

            Belmont Blvd and Wedgewood is a good location to watch, as runners pass by there twice. With the new course, you will only see them one tim on Belmont if you are not at the Wedgewood intersection. Music Row is also a good location to watch as runners go up 17^th and back down 16^th.

            You can meet your family and friends at the Family Reunion Area at the Coliseum, near the Finish.

Coach Christopher McClintock 

"Sometimes we learn the hard way that it doesn't pay to get discouraged. Positive thinking is an intellectual choice, and by keeping our eyes focused on the light of optimism, we can restore faith in ourselves, and stay clear of the shadows."

Wednesday Before the Marathon

Wednesday Before Marathon Saturday

Carbohydrate “Loading” is typically needed only for those running the Full Marathon. If you are running or walking the Half Marathon, it is not as imperative that you load up on carbs. For those running the Full, begin your carb loading today with your biggest meal at Lunch Time on Friday, and then eat normal on Friday evening. Here is a strategy to follow:

Pre-EVENT

Begin Carb-loading 3 days before the event… so for our Saturday morning race, begin eating high calorie foods Wednesday night.

Each day eat 3.5-4.5 grams of Carbs per pound of body weight.

Example: Christopher weighs 160 pounds

160 x 3.5 = 560 grams of carbs 

160 x 4.5 = 720 grams of carbs

So I need to eat each day 560-720 grams of carbs each day, starting 3 days before the race. (2240 – 2880 calories)

I know that it is a lot, but it’s only a couple of days, and you’ll burn off more than that on race day. This should be about 30-35% more calories that you are used to consuming each day. 

During the race

Consume 30-60 grams of carbs every hour.

1 Power Gel will have 25 grams of carbs.

Most sport drinks will have 10-15 grams in 8 oz. Remember: no more than 8 oz. every 20 minutes!

Coach Christopher McClintock

'There ain't no rules around here! We're trying to accomplish something!' Thomas Edison

Tuesday Before the Marathon

Tuesday Before Marathon Saturday

Lay out all your race stuff !

Be sure to know right where everything is. The time is now to know if you are out of a product or need to make adjustments. If you need to make a purchase, do it today.

Here is your checklist:

THE NECESSITIES

__    Shoes

__    Socks

__    Shorts

__    Race jersey

__    BodyGlide or Vaseline

__    Sunscreen

__    Ride Home

NECESSITIES YOU WILL RECEIVE (AT EXPO)

__    Race number

__    Time Tag for your Shoe

OTHER STUFF (OPTIONAL)

__    Throw away (warm-up) T-shirt

__    Sunglasses

__    Spandex

__    Watch

__    Race Belt / water bottle

__    Hat

__    Energy Bars & Gels

__    Money

__    Post Race Clothes

Coach Christopher McClintock

'Cowards falter, but danger is often overcome by those who nobly dare.' Queen Elizabeth

Monday Before the Marathon

Thinking about your race strategy…. Here are some things to consider:

Average Temperature is in the 40’s –50’s and by early afternoon the temp will be in the 60’s – 70’s.  Feel free to wear a long sleeve T-shirt that you can throw away during the race. The race officials collect them and donate them to the Rescue Mission. As of now… The Weather Channel is predicting NO RAIN and 60-75 Degrees for April 30th.

Be sure to have your bib number on your racing shirt (not the one you are going to throw way) and timing chip attached to your shoe. Without a chip your race will not be timed. Without a bib number you will not be permitted on the busses or in the corrals and will be escorted off the race course. On your bib is your corral assignment.  You are permitted to enter your corral at 6:15am.  If you believe you have been assigned the wrong corral, please go the corral change both at the expo Thursday or Friday.

Upon arrival to Centennial Park, get in line for the Port-O-John. You will need it.

If you feel you must bring additional belongings to the start, your race “gear”  bag can be checked from 5-6:30am at Centennial Park.  Your “gear bag” will be located in your goodie bag that you receive at the Expo.  Gear bags must be claimed at the Finish by 3pm.

Starting Gun goes off at 7am.  Corrals will be released two at a time in 90 second intervals
21 water stations, several sport drink stations and a gel station at mile 8.
17 Med Stations (one every 3 miles, marked by Red balloons and volunteers in red shirts)
Blister Station at mile 11.1

27 Rock Stages to groove you along the course/ 27 cheerleading squads to cheer you on.
Finish Line at the Coliseum, You will receive food, drink, mylar blanket, your finishing medal, and lots of congratulations.  Be sure to smile for your picture on the way in to the Finish.

Coach Christopher McClintock

'Don't wait for extraordinary opportunities. Seize common occasions and make them great. Weak men wait for opportunities; great men make them.' Orison Swett Marden

Get Stronger and More Flexible With These 3 Simple Moves

Did you know there's one simple activity most people rarely do after their workouts?
S-T-R-E-T-C-H-I-N-G!

Plus, there's the benefits you get, like improved circulation and reduced stress (you DO know that stressing out causes you to tense your muscles without even realizing it, right?)
That's why today I'm going to share with you 4 simple moves (taken from Yoga) that practically anyone can do.

Cat stretch  This is simple but effective. It stretches your spine, increases abdominal strength and may help relieve back pain. Start by getting down on all fours. Now place your palms face down on the floor, like you're doing a pushup. Your knees should be underneath your hips and your shins should be resting on the floor. Inhale. As you do, let your spine curve towards the floor naturally, as you bring your head up to look at the ceiling. Now exhale. As you do, round your spine up towards the ceiling (think of a cat stretching after they wake up). Bring your eyes to your belly button as you do this. Repeat 9 more times, slowly.

Downward dog  Start on all fours again. Hands on the floor in a pushup position, under your shoulders and your knees under your hips.  Now walk your hands out a few inches in front of you. Once you're in this position, bring your hips and butt towards the ceiling, while keeping your feet planted on the ground. It should look like an inverted "V." Your feet should be hip-width apart, knees slightly bent. Hold this position while inhales and exhale deeply, 3 times. Then return to the starting position. Repeat 9 more times, SLOWLY.

Warrior Lunge  This will work your legs/butt and give you a great stretch at the same time. Stand with both feet together. Lunge forward with your right leg. Bend the right knee until it makes a 90 degree angle. Do NOT go past this 90 degree bend. Now, push your hips forward and raise both arms towards the ceiling. You'll feel a great stretch all over. Go back to the starting position. Now lunge forward with the left leg, bringing the hips  as forward and down as you can, with the arms stretched upwards. Hold the lunge position for 3 deep breaths before returning to the starting position. Continue alternating until you've done 10 stretches with each leg.
Make sure you stretch after your workouts. And when you do, throw in one or more of these basic yoga poses in there as well to increase your flexibility AND strength. 

And by the way ... if you're serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $65 value)

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body. It's the worry and stress-free way to get fit by summertime and reach your Personal Best.

My First Triathlon

In my First Triathlon I ever competed in (2001), I only entered because my friend and I thought that 3 sports in 1 day sounded pretty fun. I’d done some Marathons and Half Marathons and went into this challenge with a little bit of swagger.  Knew I could run, and had been practicing swimming and biking on a bike I had bought at a garage sale for $75, needless to say… you get what you pay for. I swear this bike weighed 30 pounds; a literal Mack Truck compared to my 15 pound all carbon bike I ride today (worth more than $75).

The evening before and the morning of the race, I treated the sprint distance triathlon like I would a Marathon. I carb-loaded on pasta and bread and rice the evening before and stuffed my face with more carbs like Danishes, cereal, bagels and more Danishes at the continental breakfast the morning of. I probably consumed 2000 calories that morning for a race that might burn 500.

The swim was 400 meters, the bike was 15 miles and the run was 3 miles. I survived the swim and the bike ok and now it was time to run, I could show these grasshoppers what an 18 minute 5K looked like. I took off out of transition looking like a champ, passing 70 year old women and 12 year old boys like they were standing still. Yes, they were beating me up until that point, but triathlon is won on the run, right? That’s when I began to feel the twinge in my legs, calves, hips and butt.

I was no stranger to the cramping that my body can deliver on a long run, but I figured this was a shorter distance and I should have been just fine. But soon my right leg wouldn’t bend and I was running straight legged until my butt muscles stopped working and I came to a standing halt. I couldn’t move. I was standing in the middle of the race course and couldn’t lift my legs to step forward, backwards or to the side. I was stuck. That’s when 70 year old women and 12 year old boys starting passing me like I was standing still.

Finally a volunteer boy scout in his red kerchief came over to see if I was okay, and I used his shoulder to get a move on again, and I was able to hobble straight legged for the last mile of the race to the finish line. After that I continued to cramp in such prestigious races as the New York Marathon, California Half Ironman, Arizona Marathon, Nashville Triathlon and other such notable events.

I have since become a smarter runner, triathlete and Coach. One of the ways was using Sport Nutritionist Mari-Etta Parrish who has all but rid me of such issues and my training has dramatically improved. Not only did she give me the wisdom and knowledge to help me train and complete my first Full Ironman cramp free and nail my goal time, but was I eating 5000 calories a day to prepare and still lost 14 pounds in the process. (I thought I didn’t have much more to lose).  Nutrition is the master key to unlock our human potential.