2:09 EventsTM is an Official International Travel Partner of the ING New York City Marathon 
New York Training and Information Day 2011
Below is a synopsis of the New York Training Day Q&A's - Hawker Centre 10 Sept 2011:
Q: Do I need a Visa?
• We will be sending Virgin all of the group names to issue the tickets from mid-September.
• Changes are not possible without cost from when Virgin input all the names in the system and we start to print the eTickets.
• However, we will not have the race entry packs delivered to us from New York Road Runners until early October. Once everything is checked we will send you a pack that will include:
• Your airline ticket
• An itinerary with details of all 2:09 Events organised activities
• Contact details of 2:09 Events staff in New York
• Advice on travel and what to expect in New York.
• The current Foreign & Commonwealth advice on travel to the USA.
• Your ING New York City Marathon registration document
• You should expect your pack to arrive 10 to 7 days before departure.
Q: How early do I need to check-in?
• Airlines now recommend a minimum of 3 hrs for long haul flights because of increased security at check-in and going through the scanners into the waiting lounge.
IMPORTANT – THE CHECK IN DESK FOR YOUR FLIGHT WILL CLOSE 60 MINS BEFORE THE SCHEDULED DEPARTURE TIME OF THE FLIGHT. You will be refused boarding if you check-in late.
• You can check in online up to 24hrs before your departure time and go straight to Fast Bag Drop.
• You will not be able to pre-select seats online as groups are pre-allocated but you will be able to change seating at the Virgin desk.
Q: What is ESTA
• ESTA is the US Requirement to register your intent to travel online with US Border Control.
• It is compulsory for everyone travelling without a US Visa.
• It has to be completed by the individual and you will require certain information including your Passport Number.
• It should be done at least 4 days before travel and lasts for 2 years.
• It takes 10mins and gives you an instant authority to travel to the USA. Cost is $14.
Q: Do I need a Visa?
• If you hold a British Passports with a computer readable bar strip on the photo page you do not need a visa. ESTA replaces the visa waiver scheme.
• The exception to this is if you have a criminal record in which case you should check with the US Embassy in London.
• Check the details on www.runnewyork.co.uk
Q: I do not hold a British Passport, will I need a Visa?
• Most EU countries come under the ESTA scheme, but you should check with your own Consulate before travelling. All other Passport holders should check with the US Embassy in London.
Q: What am I allowed to take onto the Plane?
• The rules have relaxed a little since the introduction of special measures post 9/11. You may take one piece of hand baggage onto the plane but it must not be larger than 35cm x 45cm x 16cm – about the size of a laptop bag.
• You can take liquids in bottles up to 100ml but they should be carried in a clear plastic bag – bring your own bag – they are charging for them at the airport!
• For a comprehensive list of items permitted or prohibited please visit the Transport Security Authority website at www.tsa.gov.
Q: Will I get food and drink on the flight?
• Yes, you will get meals depending on the time of day. Alcoholic drinks are also available, however we recommend that you stick to water as flying is very dehydrating.
• We recommend that you take a large bottle of water on board with you and drink a small amount often – you will need to purchase this after you have passed through security.
Q: Will I get breakfast in my hotel?
• Most New York hotels are based on room only board basis.
• Some hotels will make muffins and coffee available for a few hours in the mornings on a complimentary basis.
• There are thousands of good Deli’s in mid-Manhattan and you can have a good breakfast for $10 or so outside of your hotel.
Q: How much does it cost to eat out?
• Prices vary widely. You can live on fast food and coffee for a few dollars a day, but you can also end up paying $12 for a bottle of beer……the cost will depend on where you eat and drink.
• In the Broadway/Times Square area you will find plenty of restaurants, including the popular theme ones such as Hard Rock Café and Planet Hollywood, and fun places like, Virgils BBQ and Ellens Stardust Diner.
• However, if you head away a few blocks from Broadway there are some fine restaurants including Italian, French, Thai, Chinese and Argentine along 8th and 9th Avenues and along Lexington, 3rd and 2nd Avenues.
TRAINING
What are the demands?
Ø You have to cover 26.2 miles
Ø Your muscles will fatigue
Ø Your energy levels will deplete
Ø You will have 36,000 other runners to contend with.
Ø You’ll be nervous
Building Endurance
v Build training very gradually to allow conditioning
v Aim to reach peak training at least 2 weeks before the marathon
v Experienced runners can build a base earlier in their training
v Concentrate on building your long run first
v Then increase the number of sessions each week
v YOU CAN ONLY GO FROM WHERE YOU ARE NOW
WHAT DOES YOUR TRAINING DO?
LONG RUNS
- Condition the bones, joints, ligaments and muscles
- Develop energy systems
- Develop cardio vascular system and capillary network
- Give you confidence
Other training:
RACE PACE TRAINING
Prepare for race judgement
Lifts pace you can maintain for a long period Rapid improvement of cardio vascular system
THRESHOLD RUNNING
SPEED WORK
TYPICAL TRAINING WEEK - 5-DAY WEEK
SUNDAY: 2 TO 3 HOUR RUN
MONDAY: REST
TUESDAY: 30 MINS MARATHON PACE RUN
WEDNESDAY: RECOVERY RUN
THURSDAY: THRESHOLD OR SPEED WORK
FRIDAY: REST
SATURDAY: EASY RUN
TYPICAL TRAINING WEEK - 7 DAY WEEK
SUNDAY: 2 TO 3 HOUR RUN
MONDAY: STEADY RUN
TUESDAY: 30 MINS MARATHON PACE RUN
WEDNESDAY: MEDIUM LONG RUN
THURSDAY: THRESHOLD OR SPEED WORK
FRIDAY: STEADY RUN
SATURDAY: RACE OR FARTLEK
FINAL PREPARATION
PREPARATION RACES
20 Miles or Half Marathon – up to 5 weeks before the marathon helps with marathon time prediction and practice all aspects of race day preparation
10km or shorter race – 2 to 3 weeks before marathon helps with sharpening and coming to a peak
TAPER DOWN
3 weeks before marathon – final long run
2 weeks before marathon – reduce by 30% but do some speed work
1 week before – reduce to 50% on long run and do a couple of short but quick efforts to keep sharp
RACE DAY
q GET YOUR RACE KIT READY THE NIGHT BEFORE
q HAVE HIGH ENERGY BREAKFAST LIKE PORRIDGE AND HONEY
q GET TO THE START EARLY
q DRINK SMALL AMOUNT OF WATER REGULARLY UP TO 1 HOUR BEFORE THE START
q DON’T TAKE ANY HIGH SUGAR SUPPLEMENTS IN THE LAST HOUR
q DON’T START TOO FAST
q DRINK SMALL AMOUNTS OF WATER AND LUCOZADE THROUGH OUT THE RUN – BUT NOT TOO MUCH
q IF YOU HAVE PRACTICED USING GELS TAKE THEM WITH YOU AND USE ONE EVERY 30MINS FROM THE START
q ENERGY CAN BE GOT FROM JELLY BABIES, BANANAS RICE
q HAVE FUN
TIPS
ü Keep well hydrate all the time
ü Have carbohydrate within 2hrs of running to help glycogen recovery
ü Take some protein in the two hours after training to help repair muscle damage
ü Graze during the day
ü Make sure your main meal has 50% carbohydrate, 25% protein and 25% green and yellow vegetables
ü Don’t cut out salt
ü Have an easier week every 3rd or 4th week to consolidate
ü Rest days are when you get fitter
ü Make sure your training shoes are in good condition – if they show rippling in the blown rubber mid-sole then the cushioning has gone
ü Try all the kit you are going to wear in the race in the two weeks before the race
ü Bring a big tub of Vaseline to the race and apply liberally – everywhere!
THE ING NEW YORK CITY MARATHON ROUTE
· You will start in 3 waves – 30 mins apart – and there are 3 start lines – 2 on top of the Verrazano Bridge and 1 on the lower part of the bridge.
· First mile is up hill on to the apex of the bridge with great views of the Statue of Liberty and lower Manhattan.
· Second mile is downhill into Brooklyn where you run fairly straight to the Williamsburg Bank building at 8 miles. Crowds are great with each block a different ethnic group from Greek to Latin to Italian and Jewish.
· After the Williamsburg Bank building the route goes up a short hill into Bedford Avenue and Flatbush districts, passing through the Hasidic Jewish Quarter before crossing the Pulaski Bridge at half way, taking you into Queens. Good views across the East River to Empire State and Chrysler Buildings and UN.
· The short section in Queens is mostly warehousing until you climb up the ramp onto the Queensboro (59th Street) Bridge at 15 miles.
· Crossing the bridge, which is a difficult hill, you drop sharply down a spiralling ramp into First Avenue in Manhattan where the crowds become like a stadium for most of the length of first Ave through Harlem and into the Bronx, where it tends to be quiter around the 20 mile point.
· After a mile in the Bronx (the only bit of mainland USA you run on – the rest of the race is on Islands) you turn south onto 5th Avenue and run back into Manhattan entering Central Park.
· The last few miles in Central Park have three difficult rolling hills – not steap or long but it is late in the race and can be your undoing.
· With 1 mile to go you come out of the park for a short distance at the Plaza Hotel onto Central Park South (59th Street) and run up a slight incline to Columbus Circle where you go back into the the park and through the grandstands to the finish line at tavern on the Green.