Half Marathon Pace Teams by the Dallas Running Club

The MetroPCS Dallas White Rock Marathon Presented by Nexbank is honored to feature Dallas Running Club Pace Teams as part of the half marathon race. The Dallas Running Club Pace Teams promise to provide fun and excitement for both first time and experienced half marathoners looking to reach their running goals – whether that’s a personal best or just getting across the finish line.

Pace Teams
Pace Teams

Half Marathon pace team goal times: 1:40, 1:50, 2:00, 2:10, 2:20, 2:30.

Important Chip Instructions

Chip Technology

The events will be timed using Champion Chip chip technology. A “chip” is is a miniature transponder in a specially designed plastic housing. It is attached to the runner’s shoelace and contains data that identifies each runner individually. The chip allows us to register your time when you cross mats that recognize your chip and record information.

Pick Up and Test Your Chip at the Expo

You will need to pick up your chip at packet pickup during the Marathon Fitness Expo. There is no chip pickup on race day. Be sure your chip works by testing it after you pick it up. There will be a special table-top mat set up at the Expo over which you can pass your chip to make sure it is recognized and that it is assigned to you. Times CAN NOT be adjusted after the race due to chip error, so it is imperative that you test your chip at the Expo.

Important Chip Instructions

Timing Requirements

Your time will be recorded as you pass a start mat, finish mat, halfway mat and two other mats at undisclosed locations (relay runners see special instructions below). All award winners must have a time recorded at all five mat locations. Age group award times will be based on your chip time. The only exception is that the top ten overall male and female will be determined by clock time. After the race, volunteers will remove the chip from your shoe before you leave the exit chute area. Runners not returning their chips at the finish line will be assessed a $30 fee.

Relay Team Chip Instructions

The chip should be worn by the person running the last leg of the relay, in other words, the team member that crosses the finish line. Your chip time will only be registered at the finish line. After the race, volunteers will remove the chip from your shoe before you leave the exit chute area. Failure to turn in the timing chip disqualifies your team and results in a $30.00 charge.

Mayor’s Race 5K Presented by Cigna

Mayor’s Race Results

Click here for results of the Mayor’s Race 5K Presented by Cigna. Congratulations to all of our runners!

2011 Mayor’s Race 5K Presented by Cigna

The 2011 Mayor’s Race 5K Run/Walk and 1 Mile Kids Run Presented by Cigna is part of the race weekend festivities surrounding the 42nd running of the Dallas White Rock Marathon. The 5K (3.1 mile) event is for serious runners looking for a non-competitive late-year 5K race, casual athletes looking for an interesting walking tour of Fair Park, or families seeking to get involved in all the Weekend activities.   For kids who would find a 5K too much of a challenge, there is also a 1 Mile Kids event. This year’s Mayor’s Race is expected to be the best ever — the 5K course has been improved, making it potentially one of the fastest 5K courses in Dallas. The Mayor’s Race, launched nine years ago by then-Mayor Laura Miller as a way to encourage school kids to become more physically active, has blossomed into an ideal warm-up event for marathon participants and their families. All Mayor’s Race participants will receive a Mayor’s Race T-shirt.  If available, additional t-shirts can be purchased for $10.

Date: Saturday, December 3, 2011
Location: Dallas Fair Park, adjacent to the Automobile Building
Parking: Free parking on Fair Park grounds for Mayor’s Race participants.
Online Registration: Open now, until 11/25/2011. Online registrants can pick up their packets at the Mayor’s Race booth inside the Expo on Friday.
Online Registration Cost: $10 for registered Marathon, Half Marathon and Marathon Relay participants who register online before 11/25/2011. All other registrants, $15 before 8/31/2011; $20 from 9/1/2011 – 11/25/2011. Only those participants who register online for the 5K will be chip-timed.
Expo Registration Friday, 12/2/11: $25 all participants. Chip-timing available upon request. Expo Registration begins at 11:00 at the Mayor’s Race booth in the Automobile Building. You’ll be able to pick up your packet when you register.
Race Day Registration Saturday: $25 for all participants. No chip-timing available on Race Day. Race Day registration begins at 7:00 am at Start Line.
DISD Registration: No cost for DISD students and teachers who register at their schools during the month of October. No chip-timing is available for DISD participants who register for free.

Former Dallas Mayor Laura Miller and 2010 race participant Cameron Keysor

Mayor’s Race Schedule

7:00 a.m. Race day registration, pre-race activities and live music begin at the starting line adjacent to the Automobile Building at Fair Park
9:00 a.m. Mayor’s Race 5K Presented by Cigna begins
9:10 a.m. 1 Mile Kids Run begins
10:00 a.m. Check out the Health & Fitness Expo in the Automobile Building! Visit more than 100 health and fitness booths and the Kid’s Fit and Fun Pavilion.

PLEASE NOTE: NO DOGS WILL BE PERMITTED ON THE RACE COURSE.To keep everyone safe, please leave Fido or Fluffy at home.

Ready to start training for the Mayor’s Race 5K? Check out our 3 Months to 3 Miles Training Program. Have any questions about the Mayor’s Race 5K?

Email mayorsrace@runtherock.comwith questions.

Thank you to our sponsors

                  

 

Mayor’s Race Partners

     

Marathon and Half Marathon Course Information

Overview

The marathon and half marathon are single-loop courses that begin and end at the American Airlines Center. Race time will be called out or a clock will be located at each mile marker. There will be 21 aid stations along the course.

Course Time Limit: 7.5 Hours

What does a 7.5-hour marathon course limit mean? The marathon course is open and closed on a “rolling” schedule similar to a parade, with the start line opening to runners at 8:00 a.m. and finish line closing to runners at 3:30 p.m. If participants choose to continue running after 3:30 p.m., they do so at their own risk and will be required by the Dallas Police Department to move to available sidewalks and obey traffic signals along the course. No times will be recorded after 3:30 p.m.

Commencing shortly after the race begins, race equipment trucks, accompanied by the Dallas Police Department, depart from the start line and travel the marathon course at 17-minute per-mile pace, picking up course equipment as they proceed. As the trucks pass over the course, the police close the course to runners and reopen it to ordinary traffic. Under no circumstances may participants be on the marathon course before the official start time. Starting before the official start will result in disqualification.

Finisher medallions and completion certificates will be awarded only to those who finish within the official time span. Medical Aid closes at 3:30 p.m. in the American Airlines Center lobby. If problems are experienced after this time, please contact your personal physician or proceed to the nearest emergency room.

Special Rules of the Course

In accordance with the guidelines issued by USA Track & Field and Wheelchair Sports USA, only runners and wheelchairs will be allowed on the course. The term “wheelchair,” as defined for this event, means push-rim wheelchairs only. In addition, guidelines for wheelchair participants state that all chairs must be equipped with brakes and wheelchair competitors must wear helmets.

The following are prohibited on the course: runners going backwards, jump ropes, animals, bicycles, baby strollers, baby joggers, roller skates, in-line skates, skateboards and headset devices. No wheeled vehicles are allowed other than wheelchairs. No exceptions. Please do not use cell phones during the race, as these can be hazardous.

In areas, only the side of the road runners are on will be closed to vehicular traffic. As such, it is imperative that you stay within the cones marking the course. Any deviations from the marked race course can result in a disqualification!

It is our intent to provide the safest possible race course. Those who participate in violation of these rules will be disqualified and removed from the course.

Foot runners and authorized vehicles have the right-of-way at all times. Wheelchair participants must yield the right-of-way to foot runners and to course vehicles.

Any assistance received from anyone other than an official aid station volunteer or other course official may result in a disqualification.

Metropcs Dallas White Rock Marathon

Full Marathon Distance – 26.2 miles Sunday, December 4, 2011 • 8:00 a.m. Fair Park, Dallas, Texas

The course begins and ends in Fair Park near the north end of the Cotton Bowl and runs to and around scenic White Rock Lake, with so much course entertainment that you might forget you’re running a marathon! The 26.2-mile certified course is mostly flat with some rolling hills. Along the way, runners pass through the Downtown Dallas Arts District, through the hip Uptown area, along majestic Turtle Creek, through prestigious Highland Park, around White Rock Lake, through beautiful Lakewood and down the Swiss Avenue historical district back to the finish within Fair Park.

Half Marathon Overview

Dallas White Rock Marathon Presented by the Dallas Police Association and Michelob Ultra “Run the Rock” Half Marathon Overview

From a tremendous runners send-off to 30 locations of course entertainment to a post-race party like no other, the Dallas White Rock Marathon is one of the nation’s premier running events. Consisting of a full marathon, a half marathon and a 5-person marathon relay, race day offers something for every runner.

The 26.2-mile certified marathon course, mostly flat with some rolling hills, begins and ends at the American Airlines Center near downtown Dallas. Along the way, runners pass through the wooded Turtle Creek area, prestigious Highland Park, around White Rock Lake, through beautiful Lakewood and down the Swiss Avenue historical district.

The half marathon also begins and ends at the American Airlines Center. Half-marathoners will follow the marathon course race except for the necessary 2.5 mile detour which trims 13.1 miles off the marathon total.

There will be more than 20 aid stations along the course!

Half Marathon

Chip Timing

These events will be chip-timed. The chip registers your time as you pass the start mat, finish mat, halfway mat and two other mats at undisclosed locations. All award winners must have a time recorded at all five mat locations. Official times and award times will be based on your chip time. The only exception is that the top six overall male and female will be determined by gun time.

Be sure your chip works by testing it at Packet Pickup during the Marathon Fitness Expo. Times cannot be adjusted after the race due to malfunctioning chips.

After the race, volunteers will remove the chip from your shoe before you leave the exit chute area. Runners not returning their chips at the finish line will be assessed a $30 fee.

Course Time Limit

There is a 7.5 hour course time limit, which is equivalent to a 17.08 minutes per mile pace. For more information on the course time limit, go to our page on course information.

Packet Pickup

There is no packet pickup or registration on race day. All packets must be picked up at the Marathon Fitness Expo at the Hyatt Regency Dallas on Saturday, December 11, 2004 (packet pickup hours 8:30 a.m. to 6:00 p.m.). Packets will not be mailed to participants. Late registration will also be available at the expo.

Race Beneficiary

The primary beneficiary of the event is Texas Scottish Rite Hospital for Children – one of the nation’s leading pediatric centers for the treatment of orthopedic conditions and learning disorders, such as dyslexia.

Personalized Marathon Commemoratives

Crossing The Line™ offers a family of personalized commemorative items that have been developed specifically for the Dallas White Rock Marathon.

Fair Park Information

Why did race organizers decide to move from Victory Park to Fair Park for the 2010 race?

The Dallas White Rock Marathon has grown steadily over the last 40 years, and during that time, we’ve occasionally had to move to new locations to meet the growing number of race participants. For the last few years, our marathon has sold out earlier and earlier, and our waiting list has grown longer and longer.

After the 2009 race, the Board of Trustees met and decided after careful consideration to find a new location that would provide ample parking for participants, plenty of open space for expanded runner amenities, like the food tent and family meeting areas, and a larger area to help ease congestion at the start and finish line.

Why Fair Park?

Fair Park provides marathon participants with expanded parking options (including free parking on race day until 8AM), a larger start and finish location, and plenty of open space to accommodate the infrastructure necessary for a 22,000 participant race.

Fair Park is also one of the most historically significant parts of Dallas. The 30-structure complex constitutes the largest intact concentration of 1930s-era exposition buildings and public art remaining in the United States. It is also recognized as one of the most significant sites in the world for Art Deco architecture.

Today, Fair Park is a 277-acre venue containing one of the largest complexes of year-round cultural, entertainment, exhibit and sports facilities in the U.S. Southwest, including the recently renovated Esplanade Bellagio-style fountains, and museums such as the Women’s Museum and the Museum of Nature and Science.

How much will the move impact the full and half marathon courses?

We’re working with the city of Dallas to build our best full and half courses yet. The Dallas White Rock Marathon has always been a race built by runners for runners, so making sure that we’re constantly improving the runner experience in our marathon, half marathon and relay is a top priority. Both the half and full marathon courses will remain uniquely DWRM courses; they will not be replicas of other race courses that start and/or finish at Fair Park.

The full marathon course will not be drastically changed; rather it will be tweaked and improved over the course from Victory Park. It will still run through historic Dallas neighborhoods like Swiss Avenue, through beautiful tree lined areas in East Dallas, Highland Park and along Turtle Creek, and of course, will curve around White Rock Lake.

We’re very excited about the new half marathon course, which we believe will be the DWRM’s best half marathon course yet and will combine the best features of many popular Dallas races from the past and the present. We will release course details as soon as possible.

History of Fair Park

Site of the 1936 Texas Centennial Exposition, Fair Park boasts the world’s largest collection of Art Deco exhibit buildings, art and sculpture.

Before television – and long before the Internet – World Fairs were a means of introducing the public to new products, new technology and far away places.

In 1936, Texas celebrated the 100th anniversary of the Texas Republic with a world’s fair in Dallas. Texas’ history, economy, flora and fauna were portrayed in the building, statues and murals designed for the event – all constructed in Art Deco style.

Fair Park is the only intact and unaltered pre-1950s world fair site remaining in the United States – with an extraordinary collection of 1930s art and architecture.

Today, the 277-acre park and its cultural, educational and sports facilities play host to more than seven million annual visitors.

Health and Fitness Expo

An Expanded Two-Day Expo – Shop, Learn and Enjoy!

Before you Run the Rock, SHOP the Health & Fitness Expo! If you are looking for one of the largest gathering of sports fitness experts, nutrition and training products, and running enthusiasts in the Southwest, join us at the Health & Fitness Expo. With over 85 vendors and more than 60,000 people expected to attend, the Expo has something for everyone! Admission is free and open to the community!

Date/Time:

Friday, December 3, 2010 – 12:00 – 6:00 p.m.
Saturday, December 4, 2010 – 9:00 a.m. – 6:00 p.m.

Location:

Automotive Building – Fair Park
1010 First Avenue, Dallas, TX 75315

Health and Fitness Expo

Parking:

If you are driving to the expo, please note that the City of Dallas charges $10 per car for parking in Fair Park. The DART Green Line stops at Fair Park Station, within yards of the Automotive Building. More info on DART’s Green Line can be found on their website.

For Hyatt Guests:

A shuttle bus will be available to transport guests to and from the Expo from the marathon host hotel –the Hyatt Regency Dallas beginning at 8:30 a.m. until 6:00 p.m. on Saturday.  Buses will also transport runners to and from Fair Park on race day from 6:30 a.m. until 2:30 p.m.

Light Rail:

Dallas Area Rapid Transit rail schedules available on the DART website.

Recycling at the Expo

Clif Bar and Co. is proud to be the official recycling partner of the MetroPCS Dallas White Rock Marathon. We aim to reduce the environmental foot print at the Dallas White Rock Marathon by recycling as much waste as possible. You can help the environment by using the recycling bins positioned throughout the Expo.

Packet Pickup at Expo Required
There is ABSOLUTELY NO Race-Day Packet Pickup!

There is no packet pickup or registration on race day. All packets must be picked up at the Expo. Packets will not be mailed to participants. Late registration for the marathon only will also be available at the Expo.

Expo Exhibitors

2010 U.S. Census Inwood Chiropractic
3M Half Marathon & Relay iRUNLIKEAGIRL
AAA Texas KT Tape
Active.com Lane Four Swim Shop
Advocare Larabar Cascadian Farm
Alimtox Lasting Commemoratives
American Laser Centers Lifespeed Sports
America’s Run Little Rock Marathon
Anthony Travel Inc. Lone Star Relays
Athletes Honey Milk Luke’s Locker
Austin Marathon Marathon Charms
Bandeau-Ni the all-sport headband! Max Muscle Sports Nutrition
Bath Fitter Mellew Productions
Baylor Heart & Vascular Hospital Metro PCS
Baylor Sportscare MGD64
BeeCause Charms Monroe Products
Bondi Band National Running Center
Broadview Security – Nature’s Best
The Next Generation of Brink’s Oklahoma City Memorial Marathon
Home Security Polar Electro, Inc.
Cabot Creamery Cooperative Power Balance
Celsius Precision Sport Eyewear
Chevron Houston Marathon Road Runners Club of America (RRCA)
ChicaBands.com Rock Shop
CK SPORTS Route 66 Marathon
Clif Bar & Co. Run On!
Community Coffee Selkin Laser Center
Competitor Group Sensational Sheets
Culligan Seven+
Dallas Convention & Visitors Bureau Sewell Automotive Companies
Dallas Running Club Snickers Marathon Bar
DART SOMA by Seiko
Dick Beardsley Foundation Southern Journeys
EFX SPIbelt
Elektroplate Sport Hooks & More
Enlyten Sports Central Supply
Evolv Health Spring Valley Wellness
Exercise Express Susan G. Komen for the Cure
Fitfindr.com Team In Training
Fit For Sport Team Nuts
Fond Memories Graphics, Inc. Team World Vision
Gecco Marketing Texas Center for Foot and Ankle
Surgery
GG Quad Texas Scottish Rite Hospital for Children
Good Gear The Cowtown
Green Mountain Enegy The Shoe Bank
Gypsy Runner TheStick.com/RPI of Atlanta
Heels and Hills University of Phoenix
High Beam Promotions UT Southwestern – Sports Medicine
Hold On Girls! Vega by Sequel Naturals
Hughlett Chiropractic Vitalsox
iFitness yurtopia: yurbuds earbud enhancers
Inside Texas Running Your Eyes

Race-Day Directions to Start Line

The relay will begin at the American Airlines Center and the adjacent Victory Park area located approximately one mile northwest of downtown Dallas. There are three options to get to Victory Park at the American Airlines Center on race day:

  1. Drive and Park at American Airlines Center Parking Lots ($5)
    There are more than 8,400 parking spaces adjacent to the American Airlines Center, but please to arrive early so that you have time to navigate around streets that are closed at the start/finish line. Parking lots open at 5 a.m. and close at 4:30 p.m. The price for parking is $5 for all lots. Overnight parking and “in and out” privileges are not permitted. Click here for directions to the American Airlines Center. Download a printable parking map.Race-Day Directions to Start Line
  2. Shuttle Bus from Hyatt Regency Dallas (free/hotel guests only)
    Bus shuttle service from the Hyatt Regency Dallas to the start line area will run every 15 minutes from 6:30 to 7:30 a.m. and return runners back to the hotel from Noon to 2:30 p.m.
  3. Riding DART Rail ($3.00) **highly recommended**
    For persons living in Dallas, riding DART Rail to the American Airlines Center is recommended. To reach the American Airlines Center via light rail, take either the red or blue line to the West End Station and change trains to ride to the American Airlines Center. For more details, click here. When you arrive at your station, purchase a “Local Day Pass” ($3.00/cash only) from a ticket vending machine, good for round-trip service all day. Want help to figure out the most convenient route? Call DART at 214-979-1111. They’re the experts and are more than happy to help!!!

Training

Congratulations on your decision to participate in Wellstone’s Dallas White Rock Marathon presented by AT&T! Training for a marathon is not something to take lightly. Even the most well- conditioned athletes can sustain injuries while training for a marathon. As with all exercise programs, it is recommended that you are in good physical condition and have been cleared by your physician to participate in a vigorous exercise program. We hope that this section on training can provide you with the information you need to complete your 26.2-mile journey.

While it is possible to complete a marathon after having just started running, the marathon distance is very challenging and is recommended that you establish a base of running miles before attempting the marathon distance. The chances of injury are very high for those who are rising off of the couch to running a marathon a few months later. The training information contained here assumes you have been running for at least a year and have been injury-free during that time period.

Training Schedule Sample

In order to complete a marathon, you will need to run or walk 26.2 miles. This means that you need to be able to gradually increase your ability to run long distances until you are confidant that you will finish the entire 26.2 miles. The best way to accomplish this is to start with your longest run of the past few weeks and gradually increase that distance every other week. If your longest run over the past few weeks was 8 miles, you would try and run an extra mile every other week until you reached about ten miles and then start to increase by 2 miles every other week. The pattern should look similar to the table below:

Week
Distance
Increase from Last Long Run
1
8
0
2
5
0
3
9
1
4
6
0
5
11
2
6
8
0
7
13
2
8
9
0
9
15
2

In the weeks in between your long runs you are best to reduce the distance of your long run by about 30%. This will give your body a chance to recover and to adapt to the added stresses that you are placing on your musculoskeletal system. As your long runs get longer it becomes more important that you are taking care of yourself.

Training Programs

One of the best ways to train for a marathon is to not “go it alone” and find a training partner or group to train with. Whether it is your best friend or a local training group, training with other people can lend a great motivational boost and social atmosphere to your training. Links to some popular training program are shown to the right.

How Long is Long?
There are several different schools of thought on how far your longest run should be. While there is no right answer it is important to understand the theories behind the schools of thought. The two main theories are:

  1. Run a distance equal to or greater than the marathon distance
  2. Train up to about 22 miles once or twice but do not approach the full distance

The main purpose of long runs is to adjust your entire body to running long distances and to better condition your aerobic system. During your long runs it is recommended that you run at a conversational pace and do not treat it as a race. Running at a conversational pace will enable you to stay in your aerobic range and help utilize your body’s fat for energy as opposed to glycogen. Even the leanest of athletes have enough stored fat to run several marathons back to back. Even at low heart rates you are never burning just fat, but a combination of fat and glycogen. The percentage of fat that you are burning is inversely related to your heart rate. The higher the heart rate that you are running at, the lower the percentages of fat you are utilizing. Using a heart rate monitor can assist you in running at a pace that is ideal for utilizing your fat reserves.

Ways to Prevent Injury

  • Gradually increase your weekly mileage and the distance of your long run.
  • Make sure your running shoes are designed for your feet and long distance training. Most running stores have shoe experts.
  • Listen to your body. If you have a nagging pain that does not go away, take some time off or consult a physician. Orthopedists, Podiatrists and Sports Medicine physicians are trained to handle many issues related specifically to running.
  • Get the additional sleep and nutrients your body needs.
  • Take at least a day off each week to let your body recover from the rigors of running.
  • A stretching program focusing on hamstrings, quadriceps calves, lower back, and iliotibial band will aid in recovery and reduce the chance of injury. Try to stretch at least once per day, preferably before and after you run.
  • Gradually warm up in the first few minutes to allow your body temperature to rise and to aid in the increase of blood flow to your muscles. Cooling down is as important as warming up. You need to gradually slow down in the last few minutes so that blood and oxygen can be diverted back to your brain and stomach.

The Wall and How to Get Over It

“The Wall” is the point in a marathon where your body starts to shut down and the marathon starts to become a matter of survival as opposed to an enjoyable event. For most runners this comes at about mile 20 – 22. White Rock has a few hills towards mile 20, dubbed the “Dolly Parton” hills, which lets runners know how their legs are feeling. The stories of runners who were on a pace to set personal records until mile 20 or 22 are too numerous to count. The point at which you will reach the wall will be determined by two factors:

  1. Your body’s energy stores
  2. The distance or length of time of your longest run

As discussed previously, your body only has so much glycogen that it can store, and you should be trying to utilize as much fat for energy as you can. The key to burning fat for prolonged periods of time is running at an aerobic (conversational pace) and providing your body with small amounts of carbohydrates that will prolong your bodies’ ability to burn fat. When your body no longer has glycogen, which is a stored form of carbohydrates, you are no longer able to burn fat and your primary source of energy is gone. At the point where your stored glycogen has been entirely depleted and you can no longer consume enough carbohydrates to create more glycogen, you hit the wall.

Nutrition

One of the biggest mistakes that runners make regarding nutrition is not eating enough for breakfast before training and races. As with most of the advice you will hear, try it in your training before you try it on race day. Your training is your practice for the race and you do not want to try eating breakfast the morning of the marathon if you normally don’t eat breakfast.

If you normally do not eat breakfast before training or racing try to start with a very small meal such as a half glass (4 oz) of orange juice or sports drink an hour or more before you run. If you can tolerate the juice or sports drink, add an 8 oz glass of juice and a half piece of toast with jelly or a half of a bagel. You can even substitute a PowerBar or other sports bar for the toast or bagel. The focus of this small meal is that you get the majority of your calories from carbohydrates and limit the fat and protein, which are harder to digest.

During your training runs and the actual race it is important to remember that your body has a limited supply of glycogen, which is stored in your liver and muscles. You primary source of energy for these long runs is fat which even the leanest athletes have almost unlimited supplies of. The key to nutrition on the long runs is giving your body periodic carbohydrates in the form of sports gel or sports drink.

What you are going to eat, the timing of when you take gels and what you are going to wear should be determined in your training runs and not during the race. You want to make sure that your body can tolerate the gels you are using as well as the frequency. I recommend that you start with 1 sports gel per hour and if your stomach can tolerate it, go to 1 every 45 minutes. Even if it’s in the last few miles of you’re run it’s okay to take an extra gel because you will need the additional calories and nutrients after the run.

Hydration

Staying hydrated each and every day during your training is one of the best things you can do to help your running and improve your health. You would be surprised at the number of runners that show up at the start line already suffering from mild dehydration. The tips below should help you stay hydrated even beyond the finish line.

When the alarm clock goes off in the morning before training runs or races, the first thing to do is drink a full 22 oz bottle of water or sports drink. After the initial 22 oz bottle try to continue to sip on your water bottle up until the few minutes before you start running.

As you run, try alternating between water and sports drink. This will help you maintain your electrolyte levels and should not make your stomach feel to heavy or sloshy. If you can slow down at each aid station and consume a cup of water and sports drink you can stay fairly well hydrated throughout the race. If you are using sports gels you will want to consume the gel about a quarter mile before the aid station so that you can use water to wash it down. Walking through the aid stations is a great way to make sure you get enough fluid and to give your legs a break from running. I highly advise this strategy for novice runners.

After you finish the race you should start drinking water as soon as possible. Find the bottled water that is for finishers and drink a full bottle within the first few minutes of finishing. Continue to drink water and sports drink at a rate of about 22 oz per hour. Remember that caffeine is a diuretic and will hinder you from rehydrating.

The Last Mile

Best of luck on your 26.2 mile journey. If you would like additional information on training for Wellstone’s Dallas White Rock Marathon presented by AT&T please contact me:

Fit2Train.com
The Leader in Personal and Multi-Sport Training
Brian Hasenbauer
5555 E. Mockingbird, Suite 2112
Dallas, TX 75206
214-370-4271
brian@fit2train.com