Thursday, October 27, 2011


Yesterday the NYC Marathon hosted a live facebook chat with three experts, Bart Yasso (who I ran with last night!), Tish Hamilton, and Jeff Dengate. They gave so many great tips but overall were telling people to relax, rest, and enjoy the race.

Runner's World posted the transcript almost immediately after and I thought I would share part of it with you . Enjoy!

Coming from FL I am a little apprehensive about the bridges and 1st Avenue (from what I hear), I have been training with hill repeats. Any other tips?
Jeff Dengate: No one hill is too bad, but there are a good many of them in this race–starting with the first mile. Be sure to stay relaxed in that first mile up the Verrazano-Narrows Bridge. It’s your biggest hill of the day.
What’s the best way to stay on pace when dealing with the crowds and bottlenecks on the NYC Marathon course?
RWTish: To stay on pace, try to stay focused. And don’t freak out if you slow a little–better a little slow than a little fast! Don’t waste energy trying to weave around crowds.
I’m the most worried about waiting 5 hours to start. Any suggestions on how to stay warm?
RWTish: I wear a down jacket and stuff it in baggage check at last moment.
Bart Yasso: Dress warmly and bring lots of extra clothes you can leave at the start. Bring something to read and something dry to lay down.
For a first timer, what is a good pacing strategy for the first 5 miles, given the bridge and crowded field?
Bart Yasso: I suggest running about 10 seconds per mile slower than goal pace for the first 5 miles.
Jeff Dengate: Your best bet is to stay relaxed. Don’t worry if you’re a little slow of your goal pace. It’s better to be slow in the early miles than too fast.
What are the biggest mistakes first timers make?
Bart Yasso: Running the first mile to fast, it’s all uphill & picking it up a mile 16 when the crowd goes crazy.
I live in the Dominican Republic I have no idea how I should dress.
Bart Yasso: Depends on the weather it could be 38 to 58 at the start. Bring a hat & gloves and a few layers.
Jeff Dengate: The weather can really vary in early November in NYC. Best bet is to be prepared with a hat and gloves to stay warm, and pack a garbage bag to wear before the start in case it’s damp.
RWTish: I always wear gloves! Take them off when get too warm, put back on when get cold again.
At what point in the race would you pick up your pace? Mile 16 is too early, but I may not be able to in the latest (22-26) miles.
Bart Yasso: Don’t pick it at mile 16 its uphill from 16 to 19. I would wait until 21ish.
What’s the best area to ask friends and family to spectate?
Bart Yasso: 1st Ave and 5th Ave, very easy walk to each section.
Is there any one tip that is most important for first timers?
Bart Yasso: Just enjoy the journey and don’t worry about your time.
RWTish: Yes, soak up every minute! You only have your first marathon one time, and NYC is a great one for your first time! :)
Jeff Dengate: If you feel good, do NOT speed up.

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