In 2001 the management team that had produced the Bay to Breakers for over 20 years resigned from that event to concentrate on building The San Francisco Marathon® as a crown jewel for the city. The desire was to create one of the most beautiful and challenging urban road race marathons in the United States offering an idyllic summer running event. The race would be built organically with the local runner in mind, the quintessential San Franciscan healthy outdoor-lover, the one that embodies the natural, sustainable, genuine beauty of the city itself. True to local style, The San Francisco Marathon values authenticity and took on this effort with a philosophy learned from its two decades of producing road races.
In the spirit of the many entrepreneurial endeavors by individuals in the San Francisco Bay Area, the goal was to make the event sustainable on its own, to build its base focused on the very people that make up the event—the runners— instead of sponsoring-up with corporate logos that had proven to be unreliable in earlier efforts and for other events. The management team chose to take the long view and instead of courting large corporate sponsorships to underwrite the expenses, the team sought sponsors who will truly enhance the race, who will bring real value and benefit to every runner’s experience during Marathon Weekend as well as throughout the year.
The team wasted no time in securing the ideal course for local runners, one that crosses the Golden Gate Bridge offering a once in a lifetime and only opportunity to run on the roadbed of the famed bridge and hit some of the cities must beautiful hills—a perfect combination of stunning views and killer climbs. Thus, The San Francisco Marathon has remained a race rooted in local support, with 60% of participants hailing from the San Francisco Bay Area and 80% from California.
The San Francisco Marathon has begun to build a reputation attracting endurance athletes from around the country and the globe, who come to this event to share the same amazing aspects of the city that the residents love—to embrace and celebrate the challenge of running the country’s toughest big city marathon—rewarding the nearly 25,000 runners’ efforts with unparalleled breathtaking views and a Well Earned Finish to call their own.
The race prides itself on being a bit different from the pack, like the city itself the race is more individual, the course more challenging, the terrain more beautiful – an event The Wall Street Journal referred to as “The Race Even Marathoners Fear”– we feel the accomplishment of finishing this race makes the many hills Worth the Hurt.
The San Francisco Marathon® Training Program
The mission of The San Francisco Marathon® Training Program is to educate participants by providing physical, mental and motivational tools to new and experienced runners that will lead to the completion of a half or full marathon and a lifetime of healthy running. Our training practices are based on RRCA coaching guidelines, fitness and nutrition research with a specific emphasis on the health and safety of each trainee. The Training Program supports the community by offering Train for Free, an optional fundraising program.
Christopher McDougall explores the mysteries of the human desire to run. How did running help early humans survive — and what urges from our ancient ancestors spur us on today? At TEDxPennQuarter, McDougall tells the story of the marathoner with a heart of gold, the unlikely ultra-runner, and the hidden tribe in Mexico that runs to live.
Runner’s World wear-tests and reviews the latest shoes to help you find the perfect fit. By Warren Greene & Martyn Shorten, Ph.D.
MOTION-CONTROL
ASICS GEL-EVOLUTION 6 Price: $120 Widths: Stand.-4E (M) Stand.-D Weight: 13.6 oz (M) 11.6 oz Contact: 800-678-9435; asics.com
We Say: Like a pillowy mattress laid on a concrete floor, the Evolution layers oodles of soft padding on top of firm, corrective support for overpronators. This is a beefy shoe, with most of the weight in the heel where foam, Gel cushioning, and plastic components make it one of the heaviest shoes in this guide. Our bigger testers (who need firm guidance underfoot) loved the plush ride, especially when compared with most rigid motion-control shoes. Recommended for often-injured overpronators.
Wear-Testers Say:
“It was packed with support, and as a result, it felt overly boxy and heavy.”
—Michele Belisle, 39, Allentown
“Because the shoe was so stable, I didn’t need to wear my orthotics.”
—Mary Kay Thelen, 50, East Lansing
SAUCONY PROGRID STABIL CS 2 Price: $120 Widths: Stand.-2E (M) Stand.-2E Weight: 13.3 oz (M) 10.8 oz Contact: 800-365-4933; saucony.com
We Say: This tank of a shoe is armed with components that provide stability for heavy overpronators. The cushioning unit in the heel helps disperse shock, but it also delivers the hardest landing of any shoe in this guide, according to RW lab tests. Most testers didn’t like the cushioning, but a few noted that they just needed time to break in the shoe. We recommend the Stabil for bigger-than-average runners and overpronators looking for maximum support.
Wear-Testers Say:
“It was firm and heavy, but that’s what I prefer.”
—Erika Toraya, 37, San Diego
“The stability is solid, and the added flexibility made my run more enjoyable.”
—Marissa lezzi, 25, Allentown
STABILITY
ASICS GEL-DS TRAINER 16 Price: $110 Widths: Standard Weight: 10.5 oz (M) 9.0 oz Contact: 800-678-9435; asics.com
We Say: The DS Trainer has an unexpectedly cushy ride for such a low-to-the- ground, go-fast shoe. According to our lab tests, the cushioning in the heel and forefoot is markedly softer than in the previous versions, which is why the shoe has moved from the Performance- Training category. Its nested heel design cinches down for a snug fit that moves with the foot. Testers loved the new design, as well as the well-balanced ride, especially on speedwork days. Recommended as a daily trainer for moderate to lightweight runners.
Wear-Testers Say:
“It feels lighter and softer than the previous version.”
—Dean Dimmig, 47, Allentown
“A great shoe. The new heel design gave me a great wrap.”
—Janice Spodarek, 55, East Lansing
ASICS GEL-KAYANO 17 Price: $140 Widths: Stand.-4E (M) 2A-D Weight: 12.1 oz (M) 10.5 oz Contact: 800-678-9435; asics.com
We Say: The well-balanced Kayano puts a soft feel on some heavy support. The wide, stable heel holds gobs of cushy foam and Gel, offering the resiliency of a neutral-cushioned shoe at heel-strike and a smooth transition through toe-off. Asics tweaked the shoe’s lacing pattern slightly so it faithfully follows the topline of the foot. Testers couldn’t say enough about the soft cushioning and outstanding fit of this shoe. Of course, like most stability shoes, the Kayano is still on the hefty side, and that’s why we recommend it for bigger runners.
Wear-Testers Say:
“The heel felt like it had a big drop from rear to front.”
—Karen Haley, 56, East Lansing
“The amount of support and stability in this shoe is perfect for me.”
—Peter Butler, 49, San Diego
BROOKS TRANCE 10 Price: $140 Widths: B-2E (M) 2A-D Weight: 11.9 oz (M) 9.8 oz Contact: 800-227-6657; brooksrunning.com
We Say: This update is unabashed in its traditional approach to stability, delivering an underfoot feel that’s a tad firm and stiff (especially in the forefoot), according to Shoe Lab tests. The midsole offers overpronators gentle correction, and the segmented crash pad and pillow of soft foam in the heel absorb slow, pounding miles. What got many of our testers excited about the Trance was the new lacing feature that keeps the tongue from shifting midrun. Recommended as a supportive trainer for average and heavyweight runners.
Wear-Testers Say:
“It fit like a glove and was stable with every run.”
—Ted Gray, 61, East Lansing
“The cushioning is on the thin side, but that did not bother me one bit.”
—Erin Dry, 29, Allentown
MIZUNO WAVE INSPIRE 7 Price: $100 Widths: Standard Weight: 11.6 oz (M) 8.9 oz Contact: 800-966-1211; mizunousa.com
We Say: A flexible shoe, the Inspire has a fast feel that belies the amount of corrective support it provides. Our Shoe Lab tests show it to be firm underfoot, especially in the heel. Testers appreciated the shoe’s relative lightness, but some didn’t like how tight the upper wrapped their toes—there just didn’t seem to be enough wiggle room. We recommend the Inspire for runners with normal to low arches as a durable trainer for moderate-distance and tempo runs.
Wear-Testers Say:
“The shoe was a great blend of support and cushioning, but the forefoot felt a bit snug.”
—Brian Kester, 27, Allentown
“The shoe really had a great fit and rolled well from heel to toe.”
—Marie Quinn, 54, Allentown
NEW BALANCE 860 Price: $105 Widths: Standard Weight: 12.2 oz (M) 10.1 oz Contact: 800-253-7463; newbalance.com
We Say: The sequel to the 760 boasts ample stability for overpronators and Clydesdales. New Balance reshaped the shoe’s outsole to put the foot in contact with the ground longer, and added soft rubber to improve cushioning. Despite these changes, the shoe is somewhat firm and rigid, especially in the forefoot, according to Shoe Lab tests. Testers noted the stiff ride and praised the shoe’s snug heel, but a few felt the toebox was too wide. Recommended as a stable shoe for big trodders.
Wear-Testers Say: “The shoe has great arch support, and it still looks new after more than 140 miles.”
—Cheryl Miller, 42, East Lansing
“It was supportive without the bulk, but I wish it had stay-tied sausage laces.”
—Nicole Graf, 40, East Lansing
EDITOR’S CHOICE: NIKE ZOOM STRUCTURE+ 14 Price: $100 Widths: Standard Weight: 11.5 oz (M) 10.1 oz Contact: 800-595-6453; nikerunning.com
We Say: The Structure is a huge step forward for stability footwear. Its midsole design is ideal for runners who start off pronating only slightly but end their run needing maximum support. It’s substantially softer and more flexible than other shoes offering this much stability. Testers couldn’t get enough of its springiness or its balanced fit—thanks to a new Flywire upper that holds the arch and heel of the foot firmly in place. Recommended as a plush everyday trainer for long runs.
Wear-Testers Say: “Superb stability and yet a total lack of chunkiness.”
—Jon Saunders, 28, East Lansing
“I was able to use this shoe without my orthotics, which was nice.”
—Judy Hanson, 53, East Lansing
NEUTRAL-CUSHIONED
ADIDAS ADISTAR RIDE 3 Price: $130 Widths: Standard Weight: 12.4 oz (M) 10.1 oz Contact: 800-448-1796; shopadidas.com
We Say: Adidas tinkered with the cushioning of the latest Ride, adding a light, springy foam to the midsole, but kept the same stability unit for a consistent feel when the heel first hits the ground. The result is still a firm, protective shoe. The upper wraps the foot without being tight and provides plenty of wiggle room in the forefoot. Testers overwhelmingly like the fit, but some thought it was a bit dense underfoot. Recommended for mid- to large-sized runners looking for mild support.
Wear-Testers Say: “They felt very lightweight, but I would like a bit more cushioning for longer runs.”
—Scott Rowlands, 45, Allentown
“The shoe fit perfectly. It was as if I was running barefoot.”
—Stephanie Norman, 28, Allentown
EDITOR’S CHOICE: BROOKS DEFYANCE 4 Price: $100 Widths: B-2E (M) 2A-D Weight: 10.9 oz (M) 8.9 oz Contact: 800-227-6657; brooksrunning.com
We Say: The Defyance is a soft, low-slung trainer ready for high-mileage days or tempo runs. Built on the sole of last year’s Adrenaline GTS (minus the firm support post), this update is flexible yet firm underfoot and snug in the heel. The upper provides a secure, articulated wrap through the arch that testers absolutely raved about. A few didn’t like the lack of forefoot cushioning—a result of the shoe’s low profile. Recommended for beginners or any runner looking for a versatile training shoe.
Wear-Testers Say: “Overall it provided comfort without any glitches, though it could use more cushioning.”
—Janice Trudgeon, 54, East Lansing
“The upper held firm, but not so much that it kept my foot from working.”
—Martha Andrews, 48, East Lansing
The following is a excerpt from http://www.marathontraining.com I do not claim to be a professional coach or trainer. I do not recommend anyone use any training formula with out consulting a professional first. This schedule is simply something that has helped me in my personal training.
Building a Base Without question, the most important area one should focus upon prior to beginning marathon training is to safely build a mileage base. I believe that one should be running four to five days a week with minimum mileage totals of 25 miles per week before considering training for a marathon. From that point, long run and weekly mileage can be added in small increments.
The Ten Percent Rule Do not increase either your (1) weekly mileage and/or (2) long run mileage by more than 10 percent a week. Doing so greatly increases the chances of incurring an injury, thereby delaying or stopping your training all together.
Where to Start Please refer to the Mileage Buildup Schedule (Schedule I) below to find the level of training that most closely matches your present training routine/volume. Start training at that point and follow the schedule. When you have reached the end of Schedule I, you have now developed a base from where you may now consider training for a marathon. Since the Marathon Training Schedule (Schedule II) is a 17-week program, continue to train at the concluding levels of Schedule I until the marathon you wish to run is four months away.
For marathons even further down the road, the best approach in filling the time gap between schedules is to put your training in a “holding pattern”. During this time, once you reach the 10-mile mark of your long run, you can then alternate your long run sequence weekly as follows: 8, 9, 10, and then 6-mile long runs. As a means of facilitating leg rest and recovery, “easy weeks” are recommended every fourth week where both weekly mileage and the distance of the long run is reduced.
Mileage Buildup Schedule (Schedule I)
Week#
Sun.
Mon.
Tue.
Wed.
Thu.
Fri.
Sat.
Total
1
4
Rest
3
Rest
4
Rest
3
14
2
4
Rest
4
Rest
4
Rest
3
15
3
5
Rest
4
Rest
4
Rest
3
16
4
3
Rest
3
Rest
3
Rest
3
12
5
5
Rest
3
3
3
Rest
3
17
6
6
Rest
3
3
3
Rest
3
18
7
6
Rest
3
4
3
Rest
4
20
8
3
Rest
4
Rest
3
Rest
3
13
9
7
Rest
3
5
4
Rest
3
22
10
7
Rest
4
5
4
Rest
4
24
11
8
Rest
4
6
4
Rest
4
26
12
4
Rest
3
Rest
4
Rest
4
15
13
8
Rest
5
6
5
Rest
4
28
14
9
Rest
5
6
6
Rest
4
30
15
9
Rest
5
7
6
Rest
5
32
16
5
Rest
4
Rest
4
Rest
4
17
17
10
Rest
6
8
6
Rest
4
34
18
10
Rest
6
8
7
Rest
4
35
19
6
Rest
4
Rest
5
Rest
4
19
At the conclusion of week 19, assuming that you’ve made it through the mileage buildup stage without injury, you are now ready to proceed to the Marathon Training Schedule (Schedule II).
Before proceeding to the Marathon Training Schedule that follows (Schedule II), it is essential that you have completed the most advanced level on the Mileage Buildup Schedule (Schedule I).Using a training schedule without basic knowledge of training principles and injury prevention strategies, and without the consultation of a couch can indeed be hazardous to your health! Do yourself a favor and train responsibly.
There are a lot of things to keep in mind when preparing for your first marathon—and I’m not talking about the months of training you already have planned and in some cases, finished. I’m talking about the race itself—the actual day (and week) in which you are going to run those 26.2 miles. Once you have followed through with your training, how do you make sure all of the other factors are in order?
You have a great deal of control over how positive your race-day experience will be. Here is what I’ve learned during my 49 years of running and coaching over 250,000 runners.
Rehearsal
If at all possible, run one or more of your long training runs on the race course. You’ll learn how to get there, where to park (or which rapid-transit station to exit), and what the site is like. Run over the last half-mile of the course at least twice. This is the most important part of the course to know. Many runners will run segments of the course on several different long runs.
Visualize your line-up position. First-time racers should line up at the back. If you line up too far forward you could slow down faster runners. You want to do this first race slowly and have a good experience. Because you will be taking your walk breaks as you did during training, you will probably need to stay at the side of the road. If there is a sidewalk, you can use this for your walk breaks.
The Afternoon Before
Don’t run the day before the race. You won’t lose any conditioning if you take two days off from running leading up to the race. If the race has an expo or other festivities, walk around, but don’t walk for more than two hours. Some races require you to pick up your race number and your computer chip at the expo the day before. Other races allow you to pick up your materials on race day. Check out the information materials or the event website for instructions.
The Carbo-Loading Dinner
Some marathons have a dinner the night before. At the dinner you can talk with runners at your table and enjoy the evening. Don’t eat much, however. Many runners mistakenly assume that they must eat a lot the night before. This is actually counterproductive. It takes at least 36 hours for most of the food you eat to be processed and useable in a race. But eating too much, or eating the wrong foods for you, can be a real problem. A lot of food bouncing up and down in your gut when you race is stressful. Carbohydrate “loading” the night before can lead to carbohydrate “unloading” on the course itself. The evening before your long training run is a good time to practice your eating plan, then replicate the successful routine for the race.
Drinking
The day before the race, drink when you are thirsty. If you haven’t had a drink of water or sports drink in a couple of hours, drink half a cup to a cup (four to eight ounces) each hour. Don’t drink a lot of fluid the morning of the race. This can lead to bathroom breaks during the marathon. Many races have portable toilets around the course, but some don’t. A common practice is to drink six to 10 ounces of fluid about two hours before the race. Usually this is out of the system before the start. Practice your drinking routine before and during long runs, and use the pattern that works best for you.
The Night Before
Eating is optional after 6 p.m. If you are hungry, have a light snack you have tested before that has not caused problems. Less is better, but don’t go to bed hungry. It’s a good idea to have eight ounces of a good electrolyte beverage about two hours before you go to bed the night before your marathon.
Alcohol consumption is generally not recommended the day or night before a race. The effects of this depressant carry over to the next morning. Some runners have no trouble having one glass of wine or beer, while others are better off with none. If you decide to have a drink, I suggest that you make it one portion.
Pack your bag and lay out your clothes the night before so you don’t have to think much on race morning.
Your watch, set up for your run-walk ratio
Shoes
Socks
Shorts
Top
Race number pinned to the front of your top
A few extra safety pins
Water, pre-race and post-race beverages
Food for the drive in and the drive home
Bandages, Vaseline and any other first-aid items you may need
Cash for registration if you are doing race-day registration (check for exact amount, including late fee)
$25 to $40 for gas, food, parking, etc.
Race chip attached according to the race instructions
A few jokes or stories to provide laughs or entertainment before the start
Running North 