42,2K IN 6 MONTHSCHALLENGING THE NYC MARATHON 2009

WHAT THIS IS ALL ABOUT

MOTIVATION

What is your goal, What‘s your motivation?

• Win it (!)• Fun• Lose weight• A wager• To do a once in a lifetime thing• Raise money

You must be mad

comments to the endeavour

..silence..Of course I’ll sponsor you

Fantastic !!

Great idea, I want to too

• Plan for training times– Start at least 6 months before the

race • Medical tests (as required)

– General health– Doctor with experience – Lactate test

• Costs for the Marathon– Travel / Hotel– Registration– Equipment

PREPARATION

FUNDRAISING• HAVE A PLAN

– Set a Fundraising Goal: ($5,000) Total Amount Raised: ($14,070) – Start early– Ask BIG! Never feel guilty about asking

• PROMOTE YOUR MESSAGE – Educate your donors on cause (PolioPlus)

• Set up a web site • Enable online donations

(25% of our sponsors were via online payments)

• Email is the key - Dynamic links • FOLLOW UP

– Follow up with your contributors – Encourage last minute donations – Send reminder emails – Say thank you

TRAINING• Plan your training

– Personal Trainer– Run alone– …with spouse/partner– …with a running group

• Training time is more than the Marathon itself

• We trained (from End April to End October):– 900km– Starting with 3hrs/Week– Ending 7hrs/Week– Total of 145hrs

(add warm ups / stretching)

TRAINING• Training is always possible

– Every season– At any time– With any kind of weather – On holiday / on trips– With a full agenda– In a fitness studio / hotel

• Crosstraining– Plan and monitor your training

EXAMPLE OF TRAINING PLAN

EQUIPMENT• Proper shoes

– At least two pairs• Running gear / functional clothes

– For every kind of weather– Only excellent quality

• Accessories– Pulse watch (GPS an option)– Drinks– Nip guard– Arm bands

• Advice from– Specialist stores– Other runners– Internet– Books & magazines

NUTRITION• Drinks

– 2-3 Litres a day (not just beer)• Carbohydrates

– energy for your cells, tissues and organs

– fuel for runners• Dietary fibres• Fats• Proteins• Reduce consumption of alcohol,

nicotine, and caffeine

PSYCHOLOGICAL ISSUES(MENTAL STUFF)

• Take it easy• Don‘t listen to every story• Gain your own experience• Feel secure• Recall your motivation• Listen to your body• If you train then it's a doddle• I can do it!

THE FIRST HALF MARATHON• Collect valuable

experience• How do I react in a

competitive environment– With other runners– With spectators– With nutrition– With drinks– With hydration etc

• Time x2 plus 10% = Marathon time

THE FINAL BUILD UP• No need to run a marathon• The really long run (3.5 hrs = >30kms)

THE DAYS BEFORE THE RACE… • Relax• You‘ve done most of what you can do• Don‘t try new drinks, food, shoes or

clothes• Rest 3 days before the race• Enjoy the atmosphere• Sleep well 2-3 days before the race • Fill your body a week before the race

– carbs / water / magnesium or Vitamins

THE BIG DAY – THE MARATHON• Look after yourself – it‘s not worth

overdoing it• Keep your vision• One step at a time• Trust yourself and your

achievements, you‘ve trained and are fit

• If you haven‘t slept well don‘t worry, your body can cope with more than you think

• Enjoy it!!

TIPS TO A FUN AND SUCCESSFUL FINISH. • Start slow: be patient – save energy for later. • Maintain a steady pace: Enjoy the race day atmosphere• Enjoy limited refreshments: Do not drink at every

opportunity. • Eat safe: Do not consume anything before or during the

race that you have not consumed during training - may lead to an upset stomach (unwanted stops at the portable restrooms).

• Carry energy gel: replenish carbs (glycogen) during the run.

• Conserve energy: Remember your goal. • Don’t forget to stretch: treat your body to some good

post-race stretching• Plan ahead: Lay out your running gear the night before race

day. Fan support: Positive words from supporters will lift you. Print your name - total strangers will cheer you on.

• Support others: encourage them - it just might be the lift they need.

Hello ManhattanGoodbye Pessimism:

That‘s where we want to get to!

It‘s not just about you 42.000 runners with the same goal…

….look at the two layers

The dimension of this race is overwhelming

Two Million spectators and helpers

The highs and the lows of New York

Yes we did it!…and collected over €10.000 in the process