Listen to your body! See a medic if you are not feeling well.

Listen to your feet! Take care of hot spots before they turn into nasty blisters.

Use sunscreen. Sunburn can occur within 20-to-30 minutes.

Watch your step. Beware of rough terrain.

Be respectful of wildlife along the route. You may see critters native to the area, such as rabbits and snakes, deer, etc. If you see a participant who needs aid, help them. Please report injured or ill participants to race officials.

Miscellaneous

• No pets or strollers are allowed on the route accompanying a participant.
• CD players, boom boxes, etc., are allowed only if headphones are used.
• Removal of signs or other markers is strictly prohibited and will result in disqualification.
• Running and biking routes subject to last minute change due to weather & route conditions.

• This is a rigorous and demanding event. You should be in good health to participate.
• If you have a medical condition such as diabetes, asthma or heart disease; if you are on regular medications or if you have medication allergies, please legibly write down this information, place it in a zip lock bag and pin the bag to your race outfit. That way if you pass out on the route, the medics will have a better idea of how to care for you.
• The temperature will be cool at the start of the day. Light, layered clothing is a good idea. We highly recommend wearing sunscreen and reapplying it several times during the race.
• Bring and use sunscreen. Your face, neck and shoulders are especially vulnerable. Sweating will wash the sunscreen off, so reapply it frequently.
• Those with a history of reactive airway disease or pulmonary dysfunction should consult their physician before this event. Blowing dust may, in some cases, trigger acute respiratory events. Make sure to keep any prescribed medications needed in case of such an attack with you during the race.
• It's a good idea to wear sunglasses.
• It is recommended that participants plan on staying the night after the race as exhaustion will increase safety risks-falling asleep while driving, cramps while driving, blisters on the feet, etc.
• Eating & Drinking:
  • Avoid alcohol for 48 hours before the race.
  • Avoid caffeinated beverages for 24 hours before the race. Both alcohol and caffeine will dehydrate you.
  • Carbohydrate load at least 48 hours prior to the race.
  • Drink a lot of water the day before and the morning of the race, and drink at every water point. Sport drinks are good, as are oranges and other juicy fruits. You will lose more time due to muscle cramps and dehydration than you will lose by stopping to drink at every opportunity.
• Your feet:
  • You should have at least 50 miles on your footwear before doing this race. This ensures that your gear is broken in and you will know where you will get "hot spots."
  • Carry some pre-cut moleskin pieces to fit these areas, and apply it before the "hot spot" develops.
  • Some marathoners find that knee-high nylons next to the skin under absorbent socks are effective in preventing blisters. Some recommend applying an extra-dry deodorant to your feet to reduce or prevent sweating; others recommend foot powder. Experiment during your training to see what works best for you.
• If you get blisters, stop at an aid station and get them treated before continuing on. Believe us, it will save you time further down the trail.
• If you come upon a disabled participant on the trail, note the location and report this information to personnel at the next water point or to a roving patrol so we can send a vehicle to retrieve them.
• Injured Participants will be taken to Sacred Heart Hospital either by ambulance or race officials.

Phase 1: (Weeks 1-4) this phase of training assumes that you have reached the four-mile per day level. First-time marathoners should build up to this goal with at least six months of running experience. The secret to successfully completing Phase 1 is learning to run at a consistent pace that will allow you to complete the marathon.

Phase 2: (Weeks 5-8) In Phase 2 you will experience a progressive increase in the mileage, interval workout and training time.

Phase 3: (Weeks 9-12) Phase 3 leads you to a long run of 20 miles, increasing your confidence in performing long distance and increased intervals. Runs of diminishing distance in the 10 days immediately preceding the event allows you to build strength and rest for race day.

Wednesday Interval Training Schedule: Always begin with an easy mile and half jog, stretching exercises and end with a mile and a half easy jog.

Weeks 1 and 2: 4 x 440 with a 440 jog between for full recovery at 65% effort.
Weeks 3 and 4: 6 x 440 with a 440 jog between and decreasing jog time in week 4.
Weeks 5 and 6: 3 x 880 with a 440 jog between and full recover, still at 65% effort.
Weeks 7 and 8: 5 x 880 with a 440 jog between and decreased jog time in week 8 at 75% effort.
Week 9: 3 x 1320 with a 440 jog between for full recovery at 75% effort.
Week 10: 6 x 440 with a 440 jog between and decreasing jog time at 75% effort.
Week 11: Fast tempo Fartlek for 25-30 minutes. Fartlek is a Swedish word for speed play. Accelerate when you feel good, then jog easily repeat for duration of workout