1. Start out slower. My first 13.1 mile split was 1:37, and my finishing time was 3:34. The last half of the race I slowed down considerably. At mile 18 and mile 23, I had to stop and stretch due to leg cramps.

2. Stretch more before the start. Yes, I am guilty of not stretching before the race. I did go for a 10 minute jig-jog, and when I got back to stretch it was too close to the start, so I just lined up.

3. Better diet. The night before the marathon I ate a few pancakes and a couple pieces of bread. The morning of the marathon I ate a banana with half a bagel. Next marathon I will eat a bit more food to ensure extra calories are stored.

I wanted to extend a special thanks first to my wife Adrienne. She provided amazing support and dealt with my training program / diet for the last 4 months. Second, my parents who made the 5 hour drive to run in the 5k, and support me at the finish. Third I would like to thank the local Charlotte Running community for all the tips and support prior and during the marathon; especially Tony Jabon, Shelby Harrington, Ieva M. Augstums, Kristen Rigby, and Rasmus Eger Pedersen – thank you!

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Workouts have been very light this week to continue tapering and avoid lactic acid build up.

Monday – Shoulders/core

Tuesday – 3 miles/stretch

Wednesday – 3 miles/stretch/core/light back

Thursday- Rest

Friday- 1 mile run/stretch

Saturday- *Marathon*

My legs feel ok, with the exception of my left quadricep and achilles, which I injured running in the mountains Thanksgiving morning. Today I actually went to a sport therapist for any relief prior to Saturday. Work was done in the area that was causing the pain (massage, electrotherapy) and kinesio tape was applied for comfort and stability.

Kinesio Tape

Meals have been consistent with a normal week before a race.

Monday

Breakfast- Oatmeal peanut butter

Snack- Half a pomegranate

Lunch – Chicken & rice

Snack – Orange

Dinner-Pepperoni pizza (yes 5 slices)

Tuesday

Breakfast- Cheerios and milk

Snack- Nuts & apple

Lunch- Peanut butter and jelly sandwich

Snack- Brownie

Dinner- Blackened chicken pasta with asparagus

Wednesday

Breakfast- 3 slices of French bread & butter

Snack- Nuts & blackberries

Lunch- Leftover blacken chicken pasta & asparagus

Snack- Brownie

Dinner- Lobster pasta with vodka sauce

Thursday – ?

Friday – ? But pancakes for dinner

Sound sleep is key tonight and Friday, so I am cutting this short.

-P

Ice bath facts:

* Cold Therapy or (Cryotherapy) decrease cellular metabolic activity and constrict blood vessels, resulting in reduced tissue breakdown and swelling.

* After exiting your ice bath, your tissues underneath warm up the blood flow faster. This allows for oxygen to improve cellular function- resulting in built-up lactic acid being flushed out, returning it to the lymph system to be recycled by the body.

* Too much lactic acid can cause poor muscle function- if allowed to build up over time, the athlete can experience tired, heavy legs.

* Immersing the legs in cold water produces a longer lasting change in deep tissues and is more efficient for cooling many muscles simultaneously than using ice packs.

There are 4 stages of an ice bath:

1. Extreme cold
2. Burning/pricking
3. Aching
4. Numbness

Once the athlete has reached the “numbness” stage, they should remove themselves from the ice, or cold water (normally all the ice will melt.) Depending on the length of your run, you should stay in between 5-20 minutes.

Here is what works best for me:

1. Before you long run, visit your local grocery store and buy 3-4 large bags of ice. Store them in a cooler at your house. Going to the store after a long run is the last thing you want to do.
2. After your run, fill your bathtub with all of the ice. Turn the cold water on, and fill the bath tub with enough water to cover the hips.
3. Keep your running socks and shorts on; grab a sweatshirt, thick hat and something warm to drink. Book, cell phone, or something else to keep you occupied is optional, but helps.
4. Ok- this is where it gets tough. This might not work for everyone, but just get in.
5. Avoid screaming, just take deep breaths. After about 10 minutes your legs will become acclimated to the temperature and go numb.

Runners and athletes are not the only ones that benefit from ice baths. In the October issue of Rolling Stone, Madonna says that she comes home and sits in an ice bath for 10 minutes after performing. (“Madonna Looks Back” 53). If you have never tried an ice bath, I highly recommend it.

Just for fun, last Sunday I took a video of my ice bath.

-P

Some would ask why I have never done a marathon, and my answer is simple- I never wanted to dedicate that much time to running. This year, 2009 will be the year that I finally get a marathon under my belt. I will be running Charlotte’s Thunder Road Marathon on December 12^th. With the race only a few weeks away, training will be my major focus. After a bit of research, I have decided to follow Hal Higdon’s Intermediate Marathon Training Schedule, which can be found here. So far the program has been working well. My legs and body are gradually adjusting to increased mileage without any injury or pain.

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Virginia 10 Miler Course Elevation Map

The first time I ran the race was in 1994 with my father. The following year, my sister and mom joined in. Over the next five years, we all participated together. During my first year of college (2001), I went on a running hiatus and missed two years of the race. I returned in 2003, and have been running ever since. After my sister went to college (2002), she abandoned running completely, but still has some awesome times under her belt. My mom has scaled back to the 4 Miler, but still enthusiastically signs up each year to stay consistent.

Neither of my parents are serious runners, but they are in great shape. About a month before the race, I always ask, “So, how’s training for the 10 Miler going?” Of course I get the same reply, “Yeah, we have been working out.”

Here is a 2008 picture of my mom (Jeanette Ciccarello), dad (Anthony Ciccarello), and me (Philip Ciccarello) – Post-run.

Virginia 10 Miler 2008 - Family Picture

This year there are over 1700 people registered for the 10 & 4 Miler, the largest participating group yet! I can’t wait to get back to my hometown, and run some hills.

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