As race day approaches, we will continually update this page with the latest information to ensure your marathon experience is the best it can be! please check back with us regularly.....

---

March 21, 2010 post LA MARATHON TIPS:

Inland Empire Running Club & Road Runners-Inland Empire

Congratulations and Recovery Tips

First and foremost, congratulations to all you for your marathon finish today! And to all of you who helped us out at the support tents, our words here cannot express the gratitude we have for you. The tent captains would not have been able to give the proper aid to our fellow teammates and to hundreds other runners without your assistance!

Today’s race was difficult to say the least, and that’s what many of you expressed to us and the others at mile 23. We saw the pain in your eyes and heard the groans as you stopped by the tent, but what made us proud is every one of you refocused, looked down the street towards the finish line and said, “Let’s get this over with” and began your journey again. We just wish we could have all been at the finish line when each of you finished and had the opportunity to personally place the finishers’ medal around your neck!

The staff of IERC wanted to remind all of you to following recovery tips.

1. A cold bath may not sound all that inviting tonight, but it’s the best thing for your sore muscles. The colder the better will allow your muscles to recover faster and with less pain by helping reducing swelling.

2. A healthy recovery meal tonight would do your body wonders. Remember to eat smaller meals at first immediately after the race to settle your stomach, and later a meal at home which includes both protein and carbohydrates to rebuild muscle mass and replace spent minerals and glycogen.

3. Many runners swear by a post marathon massage a day or two after a race to help them recover faster. The massage helps push waste materials from your muscles and loosens sore tight muscles.

4. A short walk or a short slow run the day after a marathon is recommended. But short is the key.

Each of you will be recovering at a different rate and you must remember to listen to your body!
In its own way, it is telling you what’s best for you. Your body may say:

“Hey, take it easy! I just went 26.2miles” or “Yes, I do need two Double Doubles”
Whatever it says, just remember some of you may need more rest or “recovery” than others, and that’s perfectly ok!

Bring your medals, smiles and stories this upcoming Saturday and join us for a two mile victory lap and then join us for breakfast after ?

Lastly, this is not the end, but just the beginning to your next journey with the Inland Empire Running Club.

Congratulations again, and we are looking forward to seeing all you on Saturday.

The IERC Staff

---

March 17, 2010 LA MARATHON TIPS:

Time to Relax and Focus

Time is getting short, and the butterflies are fluttering in your stomachs. All you can think about is the marathon this Sunday! You have trimmed your toenails and tried on your race day clothes dozens of times. You even filled your water bottles with Gatorade to check for any leaks, and scanned the weather pages looking for the race day weather (Which should be just fine. No rain clouds in sight?)

Before you begin the last leg of this marathon journey, we have collected some last minute tips we wanted to share with you. If this is your first marathon, please understand a complete list would take years to write and still would not be complete! So for you especially, take to heart the first three tips!

1. Number one mistake by new marathoners: Starting too fast! Remember to check your watch at the mile markers and mentally review your pace goals.

2. Be flexible and expect the unexpected.

3. Arrive early and have your directions and maps printed before hand.

4. Your race day clothes should be comfortable and appropriate for the day’s weather conditions. Nothing brand new or untried should be worn just in case it rubs you the wrong way.

5. Arrange your drop offs and pickups prior to race day.

6. Arrange what to do with your gear on race day.

7. Have emergency information and any health concerns written on the back of your bib (also emergency contacts, just in case)

8. Remember that the week before the race is not time for dieting. Remember to eat healthy with plenty of fruits, grains and vegetables. And, get plenty of rest.

9. Hydration, both prior to and on race day is important, but remember is possible to drink too much and suffer over hydration. (And having to stop every other mile to go to the bathroom will not be fun!)

10. Try to avoid being around sick people and keep your hands washed to avoid excess contamination. This week is not the time to catch a cold.

Just remember the words your coaches and every pace leader keep repeating ad nauseam.

You are prepared both mentally and physically for this marathon. You have done the long miles and climbed the hills, which made you strong, tough and determined enough to break down any wall that dares to get in your way.

You have learned about the water, fuel and equipment that you will need to help you on race day.
And you know, when times get tough, your friends and family will be there for you at miles 17, 20 and 23 to help and support you to the finish.

The best of luck to all of you!
See you on March 27th with your medals hung proudly around your necks.

Yours truly,
Your IERC staff

---

 

March 10, 2010 LA MARATHON UPDATE:

Inland Empire Running Club & Road Runners-Inland Empire

Greetings Everybody!

This morning, Ken and Ed drove the entire LA Marathon course. After being lost numerous times, getting carsick from the rolling hills (and that was in just the first three miles!) and stopping for countless “Potty Breaks” (For Ed), they finally pinpointed the locations where we will be setting up the support tents.

All of the wonderful information they learned today, including photos of the setup sites and how to arrive to the tents locations (If you would like to assist us) will be shared with you this Saturday in depth at the weekly run. But for those of you that cannot make it, here is some of what they learned:

LOCATIONS:

As mentioned before, our club will set up support tents for you at miles 17, 20 and 23.
They will be set up as near as possible to their receptive mile markers, so please look for the clubs blue tents as you are approaching the 17, 20 and 23 mile markers. Although we did our best to give you the locations of where we plan on setting up the tents, come race day, the tents may have to be moved a few yards this way or that to accommodate officials.

Stan, Mary and Ed will be the tent captains who will transport, set up, and tear down the tents and supplies needed for the race. However, they really need your help. If you are not running the LA Marathon and can donate a few hours of your Sunday, please let us know asap. Your help will be greatly appreciated!

Mile 17: on Wilshire, south of SMALL Santa Monica Blvd.

The tent will be North of Rodeo drive, on Wilshire, just South of Small Santa Monica Blvd

 

 

 

 

 

 

 

---

Mile 20: on Sawtelle Bl, north of Ohio.

At the corner of Sawtelle and Ohio, is the main entrance of the Veterans hospital. The race will be run through the hospital grounds. The tent will be set up to the immediate right of the entrance.

---

Mile 23: on San Vicente at 26 th street.

The tent will be set up at the corner of San Vicente and 26th street either on the north side of San Vicente, or in the grassy center median.

In a nutshell, the course looks great. Yes, there are some hills and do expect some congestion, especially in the first few miles, but the areas in which you will be running appear to be the finest areas LA has to offer! Ken and Ed especially enjoyed the China Town area and they felt right at home in Hollywood where Ken had his picture taken with a Marilyn Monroe look alike!

See you all Saturday with the latest!

---

Inland Empire Running Club & Road Runners-Inland Empire LOS ANGELES MARATHON-SUPPORT TENT INFORMATION (This brief handout concerns the support tents, and if you wish to make up one, some ideas of what to pack into a personal support bag which you can have waiting for you at the support tents come race day.)

The day you have dreamed of is right around the corner, and so many things still have to be done and considered. "What time do I leave?" "Did I secure my parking?" Do I have a ride to the start?" "What will I wear?" "Are my hydration and solid fuel concerns met?" But most important, "Where is the Marathon and Expo?" Some of these answers you can find on the LA Marathon website.

Also, look on our club's website for articles written by your coaches about what to pack for race day and preparing for race day. But if you have any questions at all, please contact a pace leader or any of the coaches, so we can help you find the answer. Also, as we get closer to race day, look for updates and information on the club's website under "LA Marathon." So, please don't panic!

You are ready for this race. Believe in your training and believe in yourself. You have done the training miles and you will do this marathon!

Support Tents Locations: As of this writing, we plan on having a support tent set up for you at mile 17, 20 and 23. We will be using our blue club tents and they will be set up near the mile markers. Their exact location will be determined early next week when Ken and Ed drive the marathon route and inspect these areas in person. Pictures and a large map will be presented to you on March 13 of our exact locations. (And up loaded on our club's website-under LA Marathon) These tents will be stocked with extra water, Gator-aid, first aid supplies, and snack foods. But most important, it will be stocked with smiles, comfort and a helping hand.

Personal Support Bags: If you wish, you can make up one, two or even three little support bags for yourself for race day. This is how it works. Get a clear one-gallon zip lock baggie and mark it with your name and what mile you want it waiting for you. Example: "Eddie Romero-Mile 17".

Place in your bag what you think you may need to help you finish this race. We will be collecting your bags on March 13 and 20 during our club's Saturday run. Three large plastic tubs will be at Butterfield Park and they will be marked "17", "20" and "23". Place your bag in the appropriate tub and it will be there on race day waiting for you : Peter and Stan have also volunteered the following: (What nice guys!)

If for any reason you do not have the opportunity to drop off your personal support bags on March 13 or 20th during our training run, you can drop off your bags at their respective homes prior to 9 p.m. If you opt to do this, please contact Peter or Stan personally to get their addresses and home phone numbers and set up a drop off time. Ideas what to pack into your support baggie: (Please no perishable items, as they may rot before race day)

1. Body glide or baby powder

2. Extra Gu's, sports beans, hard candy, snack foods.

3. Your special sports drink

. 4. A clean, fresh pair of socks.

5. Chap stick

6. Medication, Band-Aids

7. Sun block

8. Pictures of your family and inspirational notes.

9. A disposable camera to capture you at your finest.

This is just a brief example of what you can pack. Talk it over with your pace leaders and hear what they have to suggest as well:. Support bags are a great way to support yourself! Packing one or more is the perfect way to be prepared, even if you end up not needing what is inside.