1 / 28

42,2k in 6 months Challenging the NYC Marathon 2009

42,2k in 6 months Challenging 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. Fantastic !!. You must be mad. comments to the endeavour.

Download Presentation

42,2k in 6 months Challenging the NYC Marathon 2009

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. 42,2k in 6 monthsChallengingthe NYC Marathon 2009

  2. Whatthisis all about

  3. Motivation Whatisyourgoal, What‘syourmotivation? • Winit (!) • Fun • Lose weight • A wager • To do a once in a lifetimething • Raisemoney Fantastic !! You must be mad comments to the endeavour Of course I’ll sponsor you Great idea, I want to too ..silence..

  4. Plan fortrainingtimes Start at least 6 monthsbeforetherace Medical tests (asrequired) General health Doctorwithexperience Lactatetest Costsforthe Marathon Travel / Hotel Registration Equipment Preparation

  5. 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

  6. Training • Plan yourtraining • Personal Trainer • Run alone • …withspouse/partner • …with a runninggroup • Training time ismorethanthe Marathon itself • Wetrained(from End April to End October): • 900km • Startingwith 3hrs/Week • Ending 7hrs/Week • Total of 145hrs (add warm ups / stretching)

  7. TRAINING • Training isalwayspossible • Every season • Atany time • Withanykindofweather • On holiday / on trips • With a fullagenda • In a fitnessstudio / hotel • Crosstraining • Plan andmonitoryourtraining

  8. Example of training plan

  9. Equipment • Proper shoes • At least twopairs • Runninggear / functionalclothes • Foreverykindofweather • Onlyexcellentquality • Accessories • Pulse watch (GPS an option) • Drinks • Nipguard • Arm bands • Advicefrom • Specialiststores • Other runners • Internet • Books & magazines

  10. Nutrition • Drinks • 2-3 Litres a day (not just beer) • Carbohydrates • energy for your cells, tissues and organs • fuel for runners • Dietaryfibres • Fats • Proteins • Reduceconsumptionofalcohol, nicotine, and caffeine

  11. Psychological issues(Mental stuff) • Take it easy • Don‘t listen toeverystory • Gainyourownexperience • Feelsecure • Recall yourmotivation • Listen toyourbody • Ifyoutrainthenit's a doddle • I can do it!

  12. The first half marathon • Collectvaluableexperience • How do I react in a competitiveenvironment • Withotherrunners • Withspectators • Withnutrition • Withdrinks • Withhydrationetc • Time x2 plus 10% = Marathon time

  13. The final build up • No need to run a marathon • The really long run (3.5 hrs = >30kms)

  14. The daysbeforetherace… • Relax • You‘vedonemostofwhatyoucan do • Don‘ttrynewdrinks, food, shoesorclothes • Rest 3 daysbeforetherace • Enjoytheatmosphere • Sleep well 2-3 daysbeforetherace • Fillyourbody a weekbeforetherace • carbs / water / magnesiumor Vitamins

  15. The bigday – themarathon • Look after yourself – it‘s not worthoverdoingit • Keep yourvision • Onestepat a time • Trust yourselfandyourachievements, you‘vetrainedandare fit • Ifyouhaven‘tslept well don‘tworry, yourbodycancopewithmorethanyouthink • Enjoyit!!

  16. 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.

  17. Hello ManhattanGoodbye Pessimism: That‘swherewewanttogetto!

  18. It‘s not just aboutyou 42.000 runnerswiththe same goal… ….lookatthetwolayers

  19. The dimensionofthisraceisoverwhelming

  20. Two Million spectatorsandhelpers

  21. The highsandthelowsof New York

  22. Yeswedidit! …andcollectedover €10.000 in theprocess

More Related