Roma Marathon Checklist

No, that's not the Coliseum behind me more like Arches National Park in Utah but the Coliseum is not that far away. We have just four weeks until our little 26.2 walk around the
Eternal City. Hopefully, your long runs went well this past weekend and now you will begin the tapering process for Rome.

My sister Carolina and I did not finish our 22 miles on Sunday due to the torrential downpour on South Beach. Subsequently, we came up about a mile short but our times were great and even managed to shave off some minutes from the previous week. I do have one question and maybe someone out there has the answer. On both long training sessions, I broke out in hives on my ankles and shoulders. In all my years of training I have never experienced such a reaction and my sister did also. I am using the PowerGels and Bars on the training sessions as well as Gatorade. I have done nothing different nor has Carolina. My doctor today was equally clueless. If you all have any ideas what it could be please let me know.

Now back to our checklist for Rome. First things first. Whatever you are wearing in the race by all means pack it in your overnight bag not your checked luggage. In the event your luggage is delayed or lost you won't have the added pressure of trying to find shoes and clothes to wear in the marathon. Next check the weather before leaving town so you pack the appropriate gear.

Now about that checklist, some items you will carry yourself in a small fanny pack or better yet have family members carry for you and meet you on the route at an assigned mile marker.

• Socks - (at least 3 pairs) one to start the race, one during and one for after the race
• Sunglasses
• ID and money
• Watch
• Hat for the sun or cold
• Sunscreen
• Gloves - plan on throwaways, don't buy anything expensive to wear
• Toilet Paper/Kleenex - it takes up very little space and you will be very happy you brought it
• Vaseline
• Band-aids
• Your own water bottle
• Energy bars and gels
• Disposable camera
• Cell phone - it will come in handy in the event you need to get in touch with your support group during the race
• Wear a t-shirt with you name written on it with a magic marker. It is a great motivator during the race as spectators call out your name to cheer you on.

Don't forget to read more of my fit tips at the Self-size website. It is a dynamic nutritional site specializing in the Mediterranean Diet Method. It is a method that teaches you a whole new way of healthy eating to lose weight and keep it off.

Rome You Go

Hello Fellow Marathoners- 2/12/06

I hope your weekend long run went well. Only two more weekends of long training sessions then you will start to taper in anticipation of Rome. The finish line is only 6 Sundays away so hopefully you are have bought those new shoes and socks and stuck to your regime. In the last weeks I have covered many aspects of marathon training from hydration, clothing, stretching to blisters and tapering. Today I would like to cover something very critical to your success in the marathon but often overlooked; drinking on the run.

Something so simple if not done correctly can make your day not so memorable plus you can add precious seconds to your time while attempting to maneuver yourself a spot at the water station. How many times have you spilled fluids all over yourself or even hyperventilated after drinking? Many of the world's top marathoners have a particular strategy when approaching a volunteer at the water stations and say learning how to drink during a marathon was the hardest thing about moving up in the race.

Boston Marathon race director Dave McGillivray shares his tips and how to get in and out of the water station and get that fluid in your mouth and not on your shirt. I also included some of my own tips with Dave.

Good Luck this week with your training.

1. Single Out-

As you approach the water station, pick out a volunteer who is ready to hand off a cup. Keep an eye on other runners who might cut infront of you. Don't stop at the first table because that will probably be backed up with other participants. Pick a table in the middle and by all means don't wait for that last table. You might miss the table or the hand-off. Be careful of your footing too, there is water and cups everywhere which could lead to an unfortunate fall.

2. Call Out-

Call out to the volunteer naming what your what, be it a sports drink or water. If need be, point to the volunteer so they know what you want.

3. Reach Out-

Get that arm out early! Don't wait until you are on top of the volunteer to grab the cup. The sooner you get that arm out the better avoiding a spill. And most importantly, always say "Thank You".

4. Squeeze-

Curl your wrist towards you then squeeze the top half of the cup to make a funnel out of it. Always try to throw the cup well off to your left or right so it's not on the race course. And ofcourse look before throwing your cup so as not to drench a fellow racer.

5. Quaff-

Once you complete an inhale, the quickly quaff or guzzle the fluid in one clean gulp. Then exhale with your next few breaths to help your breathing "catch up".

Don't forget to read more of my fit tips at the website Self-size.It is a great nutritional site that shows you the way to a better and healthier lifestyle with the Mediterranean Diet. So you might not be ready to run the Rome Marathon but you are only a step away to successful weight loss.