11 Weeks to Race Day

As we move into the early weeks of training, now is the perfect time to get ahead before long runs start to feel overwhelming. You’ve committed to this journey—now let’s make sure your body is ready for what’s ahead.

Understanding Base Building

Every solid training plan includes a phase called base building. While traditional base building typically spans 8-16 weeks, depending on fitness level, we’re focusing on the principles that matter most right now: gradually preparing your body for increased mileage, improved endurance, better running form, and the consistency of running 3-4 times per week.

Think of base building like constructing a house: A strong foundation makes everything else more stable and sustainable. Without it, you’re building on shaky ground.

Your Body Needs Time to Adapt

Here’s something crucial to understand: adding something new to your routine often takes 6-8 weeks for your body to truly adapt.

Starting now—even with short run/walks or easy efforts—means those first longer runs in a few weeks will feel much more manageable. You’re not just logging miles; you’re teaching your muscles, tendons, ligaments, and cardiovascular system how to handle the demands of marathon training.

Practical Strategies to Build Your Base

If you’re feeling intimidated by the training ahead, try these approaches:

Break Your Runs into Manageable Pieces

Don’t think about the full distance. Instead:

• Focus on time instead of distance — “I’ll run for 20 minutes” feels less daunting than “I need to run 3 miles.”
• Use structured run/walk intervals — There’s zero shame in walking. Elite marathoners use run/walk strategies, too!
• Start small — Even getting outside for a walk counts as building your aerobic base

Use Mental Checkpoints

Your mind quits before your body does. Make runs mentally manageable:

• Run to the next tree, mailbox, or street corner
• Tell yourself, “just one more block”
• Focus on getting through each mile, not the entire run

Try Run/Walk Intervals

A simple, proven method: 1 minute running / 1 minute walking for 30 minutes.

This approach helps you:

• Ease out of your comfort zone gradually
• Build confidence without overwhelming your body
• Develop consistency (the real key to marathon success)
• Reduce injury risk while still building fitness

When Motivation Dips

Let’s be honest—there will be days when you don’t feel like running. When that happens:

Reconnect with your WHY.

Why did you sign up for this race? What will it mean to cross that finish line on April 19th?

Write it down. Keep it visible. Let that reason guide your next step—even if that step is just lacing up your shoes and walking out the door.

You’re Building Something Big

Remember: every run counts. Every walk counts. Every time you show up, even when you don’t feel like it, you’re building not just physical endurance but mental toughness.

You’re not just training for a race—you’re proving to yourself what you’re capable of.

You’re building something big, one run at a time. We can’t wait to see you all crossing the finish line on April 19th! 🏁

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Need Personalized Guidance?

Training for a marathon is challenging, but you don’t have to do it alone. Coach Nicole offers personalized 1:1 coaching tailored to your goals, fitness level, and schedule.

Questions about your training?
📧 Email: nicole@ontherunnd.com

Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159

10 Weeks to Race Day

The marathon season is upon us, and with it comes training through the colder months. Whether you’re facing 40-degree mornings or sub-freezing temps, the right gear and strategy will keep you consistent and injury-free.

Here’s what you need to know about cold-weather running.

The Golden Rule: Dress 20 Degrees Warmer

When dressing for a cold run, dress as if it’s 20 degrees warmer than the actual temperature.

Why? Your body heats up fast once you start moving. If it’s 40°F outside, dress like it’s 60°F. This prevents overheating while ensuring you’re not freezing at the start.

Always cover your extremities — hands, ears, and neck lose heat the fastest.

Cold Weather Layering Guide

50°F and Above

• Sports bra or tank top
• Short-sleeve shirt
• Shorts or light tights

40°F – 50°F

• Base layer: Moisture-wicking long sleeve
• Full-length tights
• Light gloves (optional)

30°F – 40°F

• Accessories layer: Add gloves, hat, and neck covering
• Consider a lightweight running jacket

20°F and Below

• Thermal + protective layer: Fleece top and running pants
• Insulated running jacket
• Thermal gloves (try hand warmers inside!)
• Winter hat or headband covering ears
• Neck gaiter or buff

Essential Cold Weather Tips

Warm Up Indoors First

Don’t skip this. Spend 10-15 minutes warming up inside before heading out. Do dynamic stretches, jumping jacks, or light jogging in place to get your heart rate up and muscles warm. Going from a warm house straight into freezing temps is a shock to your system.

Layer Strategically

You should feel slightly chilly when you first step outside. If you’re perfectly comfortable at the start, you’ll be overheating by mile 2.

Layers let you adjust: As you warm up, you can remove a layer and tie it around your waist or stash it. Better to have the option than be stuck sweating or shivering.

Protect Your Extremities

• Hands: Lightweight gloves for 40°F, insulated gloves for below freezing. Hand warmers are a game-changer.
• Head: A Dri-Fit headband covering your ears or a lightweight hat works for most temps. Below 20°F, go with a thicker beanie.
• Neck: A buff or neck gaiter prevents cold air from hitting your chest and makes breathing easier.

Choose the Right Fabrics

• Compression tights and long sleeves help regulate blood flow and keep muscles warm
• Moisture-wicking materials are essential — cotton holds sweat and makes you colder
• Reflective gear is crucial since winter means darker mornings and evenings

Adjust for Snow and Ice

Snow on the ground? Ice on the sidewalks? You have options:

• Trail shoes with traction provide better grip on slippery surfaces
• Treadmill runs are a smart alternative on dangerously icy days — no shame in staying safe

There’s no medal for risking an injury on black ice.

Remember: You’re Not Alone

Training in the cold can feel tough. Some days, the hardest part is just getting out the door.

But here’s the thing: There are 6,000 other runners training for this race with you. Most of them are dealing with the same cold weather. You’re all in this together.

And when you cross that finish line on April 19th? Every cold morning, every layer, every run where you didn’t want to go out but did anyway — it will all be worth it.

The hardest part is getting out the door. Lace up your shoes, step outside, and let the run carry you from there. 💪

We’re in this together, Jersey City. See you out there! 🏁

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Need Personalized Guidance?

Training through winter brings unique challenges. Coach Nicole can help you develop a customized plan that accounts for weather, your schedule, and your goals.

Questions about cold-weather training?
📧 Email: nicole@ontherunnd.com

Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159

9 Weeks to Race Day

Nutrition is absolutely key for endurance runners. What you eat impacts your training, your race day performance, and your recovery. Get it right, and you’ll feel stronger, recover faster, and run better. Get it wrong, and you’ll hit the wall.

Here’s everything you need to know about fueling your marathon training.

1. Carbohydrates Are Your Primary Fuel

Why it matters: Carbs are your body’s preferred energy source during endurance events. Without adequate carbohydrate stores, you’ll run out of gas.

What to eat:

• Complex carbs: Whole grains, oats, quinoa, sweet potatoes, brown rice, fruits, and vegetables
• Simple carbs: White bread, pasta, sports drinks, gels (useful during races or immediately before)

When to eat them:

• Daily training: Make carbs a consistent part of every meal
• Carb-loading (2-3 days before race day): Increase carb intake to about 70% of your daily calories to maximize muscle glycogen stores

Pro tip: Don’t wait until race week to carb-load. Practice this during training before your longest runs to see how your body responds.

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2. Protein for Recovery and Repair

Why it matters: Every run breaks down muscle fibers. Protein rebuilds them stronger.

What to eat:

• Animal sources: Chicken, turkey, lean beef, fish, eggs
• Plant-based sources: Lentils, chickpeas, black beans, quinoa, tofu, tempeh

When to eat it:

• Post-run window: Consume protein within 30-60 minutes after your run to jumpstart recovery
• Throughout the day: Spread protein across all meals to support ongoing muscle repair

Aim for: 15-25 grams of protein post-run, 1.2-1.7 grams per kilogram of body weight daily during heavy training.

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3. Healthy Fats for Sustained Energy

Why it matters: Fats provide long-lasting energy and support overall recovery, hormone production, and nutrient absorption.

What to eat:

• Avocados, nuts, seeds, nut butters, olive oil, fatty fish (salmon, mackerel), chia seeds

When to eat them:

• Include in regular meals throughout the day
• Avoid immediately before long runs — high-fat meals take longer to digest and can cause stomach discomfort or side stitches

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4. Hydration: The Foundation of Performance

Why it matters: Even mild dehydration (losing just 2% of body weight in fluids) can cause cramping, fatigue, and significantly hurt your performance.

What to drink:

• Water: Essential for everyday hydration
• Electrolyte drinks: Sports drinks, coconut water, or electrolyte tabs to replace sodium, potassium, and magnesium lost through sweat

When to hydrate:

• All day, every day: Don’t wait until you’re thirsty
• During long runs: Drink small amounts frequently (4-8 oz every 15-20 minutes) rather than large amounts at once
• Post-run: Rehydrate with 16-24 oz of fluid for every pound lost during your run

Check your hydration: Your urine should be pale yellow. Dark yellow or amber means you need more fluids.

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5. Electrolytes Are Essential

Why it matters: Sweating depletes sodium, potassium, magnesium, and other electrolytes that regulate fluid balance, muscle function, and prevent cramping.

What to consume:

• Sports drinks (Gatorade, Nuun, Tailwind)
• Electrolyte tabs or powders
• Salty snacks (pretzels, salted nuts)

When to focus on electrolytes:

• During runs longer than 60 minutes
• On hot or humid days when you’re sweating heavily
• Throughout race day

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6. Fueling During the Race

Why it matters: Your body can only store enough glycogen for about 90 minutes of running. Beyond that, you need to refuel or you’ll bonk.

What to eat during the race:

• Energy gels, chews, or blocks
• Sports drinks with carbs
• Easily digestible foods: bananas, pretzels, energy bars

When to fuel:

• Start fueling after 45-60 minutes of running
• Continue every 30-45 minutes to maintain steady energy levels
• Aim for 30-60 grams of carbs per hour during the race

CRITICAL: Test your race-day fueling strategy during long training runs. What works for one runner might upset another’s stomach. Find what works for YOU before race day.

7. Never Try Anything New on Race Day

Why it matters: Race day is NOT the time to experiment. Your stomach is already dealing with race-day nerves and physical stress.

What to eat on race morning:

• Stick with your tried-and-true pre-race meal
• Eat 2-3 hours before the start to allow time for digestion
• Choose easily digestible options: oatmeal with banana, toast with peanut butter, bagel with honey, or a smoothie

What to avoid on race day:

• High-fat foods (slow digestion)
• High-fiber foods (can cause GI distress)
• Anything you haven’t tested in training
• New supplements, gels, or drinks

Use your long runs as dress rehearsals. Practice your entire race-day nutrition routine — pre-run meal, during-run fueling, post-run recovery — so nothing is a surprise on April 19th.

8. Experiment and Fine-Tune

Why it matters: Every runner is different. What works perfectly for your training partner might wreck your stomach.

What to do:

• Use long runs to test everything: Different gel brands, timing of fuel intake, pre-run meals, hydration strategies
• Keep a nutrition log: Track what you eat, when you eat it, and how you feel during and after runs
• Pay attention to your body: Cramping? You might need more electrolytes. Hitting the wall? You might need to fuel earlier or more frequently.

Questions to answer through experimentation:

• What pre-run meal gives me energy without upsetting my stomach?
• Which gels/chews taste good and sit well during runs?
• How much water do I need per hour?
• When should I start fueling during a long run?

The next 9 weeks are your testing ground. By race day, you should know exactly what your body needs.

The Bottom Line

Nutrition isn’t just about race day — it’s about every training run, every recovery meal, and every hydration choice you make between now and April 19th.

Fuel smart. Hydrate consistently. Test everything. And trust the process.

Good luck, runners. See you on race day! 🏁

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Need Personalized Nutrition Guidance?

Every runner’s nutritional needs are different based on body weight, training intensity, sweat rate, and personal preferences. Coach Nicole can help you develop a customized fueling plan for training and race day.

Questions about race nutrition?
📧 Email: nicole@ontherunnd.com

Ready for personalized coaching?
📝 Apply for 1:1 Coaching with Coach Nicole:
👉 https://form.jotform.com/242906347455159

More training resources:
🌐 jerseycitymarathon.com/training

8 Weeks to Race Day

You’ve been putting in the miles. Your endurance is building. But here’s a question that might surprise you: Are you running efficiently?

Poor running form doesn’t just slow you down—it increases your risk of injury, wastes energy, and makes every mile feel harder than it should. With 8 weeks to go, let’s fine-tune your mechanics.

The Core Elements of Good Running Form

You don’t need to overthink every step, but being aware of these key elements can transform your running:

✅ Posture — Stand tall with a slight forward lean from your ankles (not your waist). Imagine a string pulling you up from the crown of your head.

✅ Arm Swing — Keep your arms bent at roughly 90 degrees. Swing them forward and back (not across your body). Relaxed shoulders, relaxed hands.

✅ Foot Strike — Land with your foot beneath your body, not out in front. Whether you’re a heel, midfoot, or forefoot striker matters less than avoiding overstriding.

✅ Cadence — Aim for 170-180 steps per minute. A quicker, lighter cadence reduces impact forces and improves efficiency.

✅ Breathing — Match your breath to your footstrike. A common pattern is 3:2 (inhale for 3 steps, exhale for 2). Find what feels natural but rhythmic.

Common Form Mistakes

🚫 Overstriding — Landing with your foot far in front of your body creates braking force and increases injury risk

🚫 Bouncing — Excessive vertical movement wastes energy. Focus on moving forward, not up and down

🚫 Tension — Clenched fists, hunched shoulders, tight jaw. Scan your body during runs and consciously relax

🚫 Looking down — Your head weighs 10-12 pounds. Keep your gaze about 10-20 feet ahead to maintain good posture

Form Drills to Try

Incorporate these into your warm-up routine 2-3x per week:

• High knees — Improves knee drive and cadence
• Butt kicks — Enhances hamstring engagement
• A-skips — Develops coordination and power
• Strides — 4-6 x 100m at 85-90% effort with full recovery. Great for practicing good form at faster paces.

Your Week 5 Action Items:

1. Film yourself running (even just 30 seconds on your phone). Watch it back and assess your form.
2. Count your cadence on an easy run. Use a metronome app if needed.
3. Add 2 form drills to your pre-run warm-up this week.

Want a Professional Eye? Coach Nichole is a Gait Analysis Expert who can identify your form inefficiencies and create a personalized plan to run stronger and stay injury-free.

👉 Schedule a Gait Analysis

You’re 8 weeks out, Jersey City. Let’s make every stride count.

See you next week! 🏃‍♀️🏃‍♂️

7 Weeks to Race Day

We’re past the halfway point. You’ve been training for 6 weeks now, and race day is getting real. This is the perfect moment to pause, assess, and adjust.

The Honest Questions

Let’s check in on where you are:

✅ Are you running consistently 3-4x per week? Consistency beats intensity every time.

✅ Are you completing your long runs? Your weekly long run is the cornerstone of marathon prep. If you’re skipping them, we need to adjust.

✅ How’s your body feeling? Some fatigue is normal. Sharp pain, persistent soreness, or feeling perpetually exhausted? That’s a red flag.

✅ Are you still enjoying this? Training should be challenging but not miserable. If you’re dreading every run, something needs to change.

What Should Be Happening Right Now

At 7 weeks out, here’s where you should be:

📍 Half Marathon runners: Long runs should be hitting 8-10 miles. You’re building endurance and testing your race day strategies.

📍 Full Marathon runners: Long runs should be in the 14-18 mile range. The next few weeks are crucial for building that peak mileage.

📍 Everyone: You should be practicing your nutrition, hydration, gear, and pacing strategies every single long run. No exceptions.

Feeling Behind? Don’t Panic.

Life happens. Missed workouts happen. Here’s what matters now:

1. Don’t try to “catch up” by cramming in extra miles. That’s how you get injured.
2. Focus on consistency moving forward. Make the next 7 weeks count.
3. Adjust your goals if needed. Finishing strong is better than pushing for a time that no longer makes sense.

Feeling Great? Stay Smart.

If training is going well, resist the urge to do more. The biggest mistake runners make at this stage is adding mileage or intensity too quickly. Trust your plan. Your body is adapting—let it.

The Mental Game

Training is 80% mental. By now, you’ve probably hit at least one rough patch. Maybe a bad long run. Maybe a week where motivation tanked. That’s normal.

Here’s the truth: The hard runs teach you more than the good ones. Every time you push through doubt, discomfort, or a tough mile, you’re building the mental toughness you’ll need on race day.

Revisit your “why.” Why did you sign up for this race? Write it down. Put it somewhere you’ll see it. That reason will carry you through the final 7 weeks—and through the race itself.

Your Week 6 Action Items:

1. Review your training log. Identify patterns (good and bad).
2. Schedule any necessary rest or recovery days for the coming weeks.
3. Write down your race day goal (time, feeling, experience) and put it where you’ll see it daily.

Need a Training Adjustment? Whether you’re falling behind or want to level up, Coach Nichole can create a custom plan to meet you exactly where you are and get you to that finish line strong.

👉 Get Personalized Coaching Support

7 weeks, Jersey City. You’re closer than you think.

See you next week! 🏃‍♀️🏃‍♂️

 Recovery — The Secret Weapon You’re Probably Ignoring

6 Weeks to Race Day

You’ve been crushing your training. Long runs are getting longer. Your pace is improving. You’re feeling strong.

But here’s the truth that separates runners who finish strong from those who limp to the finish line or worse, get injured: Recovery is just as important as the miles you’re logging.

In distance training, more is not always better. Consistent running is key, but recovery is equally crucial for improving performance and preventing injury.

Let’s talk about what proper recovery actually looks like—and why it might be the missing piece in your training plan.

Why Recovery Matters More Than You Think

Every run you complete breaks down muscle fibers on a cellular level. That’s normal. That’s how you get stronger.

But here’s the catch: You don’t get stronger during the run. You get stronger during recovery.

Without adequate recovery:

• Your muscles can’t repair and rebuild
• Your risk of injury skyrockets
• Fatigue accumulates instead of disappearing
• Performance plateaus or declines
• Your immune system weakens

With 6 weeks until race day, this is NOT the time to push through exhaustion or skip recovery. This is the time to train smart.

The Three Pillars of Marathon Recovery

1. Rehydrate and Replenish

After a long run, your body has lost more than just water. You’ve depleted electrolytes, sodium, and glycogen stores.

What to do:

• Rehydrate immediately — Drink 16-24 oz of water for every pound lost during your run
• Add electrolytes — Mix electrolyte powder or tablets into your water throughout the day and during runs to maintain optimal balance
• Don’t just chug water — Sip consistently. Too much plain water without electrolytes can actually dilute your sodium levels
• Fuel within 30-60 minutes — Pair protein and carbs post-run to kickstart muscle repair

Simple post-run recovery formula: Water + electrolytes + protein + carbs = faster recovery.

2. Prioritize Sleep

This is non-negotiable.

Sleep is when your body does its deepest repair work. During sleep:

• Muscle cells regenerate
• Glycogen stores replenish
• Growth hormone is released
• Your immune system strengthens
• Mental fatigue resets

How much sleep do you need during marathon training?

• Aim for 7-9 hours per night — and more on heavy training weeks
• Quality matters — Deep, uninterrupted sleep is more valuable than tossing and turning for 9 hours
• Naps count — A 20-30 minute nap can aid recovery on particularly tough training days

Signs you’re not getting enough sleep:

• Persistent fatigue even on easy days
• Slower paces on runs that should feel comfortable
• Increased irritability or mood swings
• Getting sick more often
• Lack of motivation for training

If you’re not prioritizing sleep, you’re leaving fitness gains on the table. Period.

3. Yoga, Stretching, and Foam Rolling

These aren’t “nice to have” extras. They’re essential recovery tools that improve flexibility, reduce muscle tension, and help your body regenerate before your next run.

Yoga:

• Improves flexibility and range of motion
• Reduces muscle tension and tightness
• Enhances breathing and mental focus
• Promotes active recovery through gentle movement

Stretching:

• Focus on major muscle groups: quads, hamstrings, calves, hip flexors, glutes
• Hold stretches for 30+ seconds
• Stretch after runs when muscles are warm, not before
• Dynamic stretching (leg swings, walking lunges) works well for warm-ups

Foam Rolling:

• Breaks up muscle adhesions and “knots”
• Increases blood flow to tight areas
• Reduces muscle soreness
• Targets IT band, quads, hamstrings, calves, and glutes

When to use these tools:

• Rest days — Perfect for yoga or gentle stretching sessions
• Cross-training days — Light yoga or foam rolling when your body needs TLC
• Post-run — 10-15 minutes of stretching and rolling

All of these activities help ensure you get in quality runs, not just quantity.

Active Recovery vs. Complete Rest

Not all recovery looks the same.

Complete Rest Days:

• No running
• No intense cross-training
• Sleep, stretch, hydrate
• Let your body fully recover

Active Recovery Days:

• Easy walk or very light jog
• Yoga or stretching
• Swimming or cycling at low intensity
• Foam rolling

Both are valuable. Listen to your body. If you’re feeling beat up, take complete rest. If you’re feeling okay but not ready for a hard effort, active recovery keeps you moving without adding stress.

Recovery During the Peak and Sharpening Phase

As you move closer to race day (especially in the final 4-6 weeks), training intensity increases. You’re doing:

• Race-pace segments
• Tempo runs
• Speed work
• Long runs with purpose

This means recovery becomes even more critical.

With intensity elevated:

• Sleep becomes non-negotiable
• Nutrition must support the workload
• Mobility and strength maintenance matter
• Easy days must truly be easy

Sharpening doesn’t mean grinding yourself down. It means arriving at the taper strong, confident, and healthy.

Signs You’re Under-Recovering

Pay attention to these red flags:

• Persistent muscle soreness that doesn’t improve with rest
• Elevated resting heart rate in the morning
• Declining performance on runs that should feel good
• Constant fatigue, even after rest days
• Increased irritability or mood swings
• Getting sick frequently
• Loss of appetite
• Trouble sleeping despite being exhausted

If you’re experiencing multiple symptoms, dial back the intensity and prioritize recovery. Pushing through will only lead to injury or burnout.

Your Week 7 Recovery Action Items

1. Assess your sleep: Are you getting 7-9 hours consistently? If not, make it a priority this week.
2. Add electrolytes: Start mixing them into your water during and after long runs.
3. Schedule recovery sessions: Add 2-3 foam rolling or stretching sessions this week.
4. Honor your easy days: If the plan says “easy,” run easy. No ego miles.
5. Listen to your body: Soreness that doesn’t improve? Sharp pain? Take an extra rest day.

The Bottom Line

You’ve put in the early mornings. You’ve battled the weather. You’ve stacked consistent weeks.

Don’t sabotage all that hard work by skipping recovery.

Recovery isn’t weakness. It’s not lazy. It’s not optional.

Recovery is how you show up to race day strong, healthy, and ready to run your best.

6 weeks to go, Jersey City. Make every run count—and make every recovery day count just as much. 💪

See you at the finish line! 🏁

5 Weeks to Race Day

Congratulations. You’ve officially entered the final month of training.

The miles are in the bank. The fitness is there. Your body knows what it’s capable of.

Now, our focus shifts from building endurance to sharpening the details that will carry you smoothly through race day.

Over the next few weeks, your long runs aren’t just about logging distance anymore. They become what Coach Nicole calls “dress rehearsals.”

Think of them as practice for the full race-day experience—every detail, every decision, every routine.

The Mindset Shift: From Building to Refining

For the past two months, you’ve been building:

• Building your aerobic base
• Building weekly mileage
• Building mental toughness
• Building confidence

That work is done. The training has already proven your fitness.

Now, it’s time to refine, practice, and prepare for race day itself.

These final long runs aren’t about proving anything. They’re about ensuring nothing surprises you on April 19th.

By the time race day arrives, you want everything—from your breakfast to your shoelaces—to feel routine, familiar, and automatic.

What to Practice During Your Final Long Runs

Your remaining long runs are your opportunity to simulate race conditions and test every element of your race day plan. Here’s what to dial in:

1. Fueling Strategy

What to practice:

• Use the exact gels, chews, drinks, or snacks you plan to use on race day
• Practice your fueling timing — when will you take your first gel? How often after that?
• Pay attention to how your body responds to different products

Key questions to answer:

• What sits well in your stomach during hard efforts?
• How does your energy feel 30 minutes after fueling?
• Do you prefer gels, chews, or whole foods?
• How much do you need per hour to maintain energy?

Golden rule: If you haven’t tested it in training, don’t use it on race day. Period.

Pro tip: Bring multiple options on your long runs. Sometimes what works at mile 5 doesn’t sit well at mile 15. Know your backup plan.

2. Hydration Protocol

What to practice:

• How often you’ll drink (every aid station? Every other?)
• How you’ll carry fluids if needed (handheld, vest, belt)
• How much you need per hour based on temperature and effort
• Drinking while maintaining pace

If the race has aid stations:

• Simulate grabbing a cup on the run during training
• Practice drinking from a cup without breaking stride
• Know which side of the road the water tables will be on

Test different scenarios:

• Hot day vs. cool day hydration needs
• Running with a handheld vs. hitting aid stations
• Electrolyte drinks vs. water vs. combination

Red flag: If you’re waiting until you’re thirsty, you’re already behind on hydration.

3. Race Day Attire

What to practice:

• Wear the exact gear you’re considering for race day
• Test shoes, socks, shorts/tights, shirt, sports bra, hat, sunglasses
• Run in them for the full long run distance

What to look for:

• Chafing (armpits, thighs, nipples, sports bra lines)
• Hot spots or blisters from shoes or socks
• Discomfort after 60+ minutes (waistband, seams, straps)
• How gear performs when you’re sweating heavily

If something feels off at mile 8 of your long run, imagine how it will feel at mile 20 of the marathon.

Better to discover a chafing issue now than on race day.

Clothing checklist:

• ✅ Shoes broken in but not worn out (300-500 miles max)
• ✅ Moisture-wicking fabrics (no cotton!)
• ✅ Anti-chafe applied to problem areas
• ✅ Nothing new on race day

4. Morning Routine

What to practice:

• Wake-up time — Set your alarm for race morning wake-up time
• Pre-run meal — Eat the same breakfast you’ll have on race day
• Coffee or no coffee? — Test your usual routine
• Timing — How long between eating and running feels best?

Race morning simulation:

• Wake up at the same time you will on April 19th
• Eat your planned pre-race meal 2-3 hours before your long run
• Go through your normal bathroom routine
• Do your usual warm-up

Why this matters: Race morning nerves can mess with your stomach. The more familiar and routine everything feels, the calmer your body will be.

Questions to answer:

• Does your usual breakfast sit well before a hard effort?
• Do you need coffee, or does it make you jittery?
• How much time do you need between waking up and starting your run?
• What does your digestive system need to feel settled?

5. Race Pace Practice

What to practice:

• Incorporate race pace segments into your long runs
• Get comfortable with the rhythm you want to hold on race day
• Practice what race pace feels like when you’re already tired

Sample long run with race pace:

• Warm up easy for 2-3 miles
• Run 4-6 miles at goal race pace
• Finish easy

What you’re training:

• Your body to hold race pace under fatigue
• Your mind to know what race pace feels like
• Your confidence that you can sustain it

Remember: The goal is familiarity, not a personal best. Save the heroics for race day.

The Goal: Confidence and Familiarity

These dress rehearsal runs aren’t about impressing anyone. They’re not about hitting a specific pace or proving your fitness.

The goal is simple: By race day, you want zero surprises.

You want to know:

• Exactly what you’ll eat for breakfast and when
• Exactly what gear you’ll wear
• Exactly when and what you’ll fuel with
• Exactly how often you’ll hydrate
• Exactly what race pace feels like in your legs

When race morning arrives and nerves kick in, routine and familiarity are your greatest assets.

Everything should feel automatic. Practiced. Rehearsed.

No guessing. No experimenting. No surprises.

Trust the Process

You’ve put in months of consistent work. Early mornings. Tough weather. Long runs. Recovery days. Mental battles.

The fitness is there. The work is done.

Now, it’s time to trust the process and fine-tune the details.

Stay patient. Stay healthy. Stay focused on the small things that will make race day smooth and successful.

You’re 5 weeks out, Jersey City. The finish line is getting close. Let’s make these final weeks count. 💪

See you on race day! 🏁

Mental Toughness 

Hi runners,

As race day gets closer, your training plan has you focused on mileage, pace, and recovery; there’s another piece just as important: your mental preparation.

Start visualizing now
Take a few minutes each day to picture your race. See yourself at the starting line, settling into your pace, pushing through tough miles, and crossing the finish. The more familiar race day feels in your mind, the more confident you’ll be when it arrives.

Expect challenges – you are ready for them!
At some point, things will get hard. That’s not a possibility, it’s part of the experience. Instead of fearing it, decide ahead of time how you’ll respond. Maybe it’s a phrase you repeat, focusing on your breath, or breaking the race into smaller segments. Having a plan keeps you in control. I love to write down mantras to help me when I know things will get tough to keep my head in the game! 

“You get to do this!” and “Focus on the miles you’re in!” 

Practice positive self-talk
Your inner voice matters. Replace doubt with simple, strong cues: “I’m steady,” “I’ve trained for this,” or “Just get to the next mile.” These small mental shifts can carry you through big moments. Never let your mind slip into the negative; positive self-talk can make or break a race. 

Break the race down
Thinking about 13.1 or 26.2 miles all at once can feel overwhelming. Instead, divide the race into manageable chunks, whether it’s miles, aid stations, or time intervals. Focus only on what’s right in front of you.

Trust your training
You’ve put in the work. The long runs, early mornings, and tough days all add up. Race day isn’t about proving anything new – it’s about executing what you’ve already built.

Stay flexible
Not everything will go perfectly, and that’s okay! It’s truly the beauty of the sport! The strongest runners adapt, adjust, and keep moving forward!

As you taper and prepare, give your mind the same attention you’ve given your body. Confidence, focus, and resilience are all trainable – and you’re ready.

Let’s go Jersey City!!!