The early registration fee of $50 is set to expire on November 30.  From December 1, 2009 through January 31, 2010, registration reverts back to the regular $70. Registration will close on January 31, 2010 or the date the maximum field of 35,000 participants is reached.”

As further encouragement, the Festival office reminds all of us: the race has sold out the last eight years.

Happy running!

Here’s the tip: runners tend to crowd around the front end of the water station.  Try going around the crowd.  Go to the second or third table at each station and you’re likely to find volunteers with cups in hand — no waiting.

Now, here’s a look at some of the final advice NIFS offered to its runners and walkers this week.  It gets easier as race day approaches:

   Make time to go to packet pick-up and the expo downtown at the Convention Center on Thursday (4pm-8pm) or Friday (10am-9pm) – there is NO race day packet pick-up! Heather Fink will be talking about race day nutrition at 12:00pm at the expo. It would be great to see some friendly faces in the crowd! 

This week’s long mileage:

Moderate Mileage: 3 miles

High Mileage: 3 miles

Now, here are some training concepts from Ken Long and Associates and the “Bricks to Bricks” program. 

Running or walking in large crowds can be fun and exciting when prepared properly.

Being unprepared can cause frustration, anger, and cause one to self-destruct.

POSITIVE

 1.     You can pull off energy from others in the area.

2.      You can continue to get excitement and encouragement from others.

3.      You can use crowds to block wind and get some warmth.

4.      Encouraging others can develop positive emotions within your own psyche.

5.      See others going through what you are going through helps to relieve some of your discomfort.

6.      Usually, there are others that you are passing, thus you realize your progress.

REMINDERS

1.__ Know that large crowds will cause problems – expect this and be ready.

2.__ Be patient, it’s a long way.

3.__ Concentrate, be alert, be ready to react.

4.__ Plan ahead for turns, passing and water stations.

5.__ Line up so as to match your pace.

6.__ No zig-zags or quick stops and starts.

7.__ Do not yell or scream for this uses energy and distracts you.

8.__ Be ready to defend your space, but do not start problems.

9.__ Again, focus on the race and the other participants.

10._ Be a mile ahead with your thinking!  To not know what could happen ahead is being unprepared.

ETIQUETTE

1.__ Be courteous to others and let them through.

2.__ Do not form a large group of your own which will obstruct others.

3.__ Thank the volunteers and police officers as well as others helping with the race.

4.__ Defend your space with thoughtfulness of others.

5.__ Use the crowd – don’t abuse.

6.__ Everyone has the same rights as you, so share.

7.__ Cutting courses is one of the greatest abuses of etiquette.

8.__ If you are going to slow down, get out of the way of those behind you, if possible.

9.__ Take water / sports drinks and move out of the way to drink.

10._ Conduct yourself in ways that you would like to be treated.

If you haven’t seen the story, here are the basics.  Medals4Mettle is an organization that collects race medals.  Finishers at the Mini-Marathon may donate their medals, next Saturday.  Participants in some of the country’s biggest races will offer their medals in the hope that they’ll inspire a hospital patient, somewhere.  With chapters in 27 states and several countries, Medals4Mettle is able to reach a lot of people.

The founder, Dr. Steven Isenberg, says most of the recipients are children. ” But, we still have a lot of adults that get medals,” he says.  Runners are also allowed to donate their medals to a specific patient.  Isenberg says those designated medals often come with stories from the donors — “just amazing stories of what people have gone through and are willing to give up to support somebody else.

Medals4Mettle will have a tent in the Rest and Recovery area after the Mini.  But, don’t be surprised, if a volunteer finds you in the crowd.  That’s how I learned about it, last year.  I supported the program then and I will do so again, next Saturday.

Warmer weather is coming! If you have been training on a treadmill indoors throughout the week, take this opportunity to do your walks and runs outside for the remainder of the program. You need to let your body adjust to warmer, more humid conditions. Work on your hydration and test out various items of clothing to get ready for the big race on May 2 or May 16!

Training/Nutrition Tips, including our snacks for the week!

 We are now counting down the days – only 11 days left until the Mini Marathon!! Things to think about in the next two weeks:

This week’s long mileage:Fitness Walking: 50 minutes*

Dr. Isenberg is getting ready for an excursion to England.  He’ll run in the London Marathon, next weekend.  But, he’s already shipped 50 pounds of medals ahead of him.  He expects to distribute them at the Children’s Hospital in London.  Some are medals donated by participants in the Mini-Marathon.  But, Isenberg says there are “certain ones that are kind of geared towards kids”.  Those are medals donated by participants in the Disney Marathon.  Glittering gold images of Goofy, Mickey, or other Disney characters.  Dr. Isenberg says, to the kids, those “really are special.”

She says the Courage and Valor Foundation:

“was established after the September 11th terrorist attacks in honor of FDNY Deputy Chief Ray Downey, who lost his life that day while commanding rescue operations.  He was a decorated and experienced chief, whose dedication and passion for his profession exemplified courage and valor.  Each year since 2002 at FDIC, there is a Courage and Valor Award given to a fire fighter who demonstrated extraordinary courage in a rescue situation.  The award is monetary and it is given to that fire fighter OR to his or her family in the event that the rescuer died in their tremendous efforts to save another.  It is a VERY touching ceremony.  The money that we raise from the 5K run will go towards funding that award.”

This is the second year for the event.  So, it’s still new to the local racing calendar.  Here’s a link for more information.

If you’re training for the Mini and you think a 5K us too short, do that run and then create your own route through downtown afterwards.  We have plenty of scenic options!