Hey Ray - so you're not running CIM this year?
I've been off Niketalk since the format change, but lurking, so my username got screwed up (formerly phreakposite), but I had to reply to this thread.
I ran San Fran in 2008, which is my only full race until two weeks from this Sunday when I'm running CIM in Sacramento. I hope to come in under 3:30. Here is what I've found during my training:
Build mileage slowly
Find good long-distance shoes that work for you - my lunarglide 1 and 2 were great, but I need to sell the lg3, since it became too structured for my flat feet. I need to find another pair of lg1 or lg2 to continue running longer distances.
Keep track of what you eat and how it affects you that day or the next day.
Try out different gels or snacks to see what you like and what works for you on long runs. Some people don't do gels well, but JellyBelly Sport Beans work, or Honey Stingers...runningwarehouse.com has great deals and great selection. Personally, I do Hammer Gels mostly (Montana Huckleberry and Apple Cinnamon are my favs), as well as some Gu Chocolate Outrage and Peanut Butter.
Get a fuel belt or cambelbak-type hydration pack, but since they can be an investment, it might be better to find a store and try it on. Having it full makes a difference too, and for me, the camelbak-style works best instead of bouncing up and down on my waist.
And lastly for nutrition, I'd recommend getting a bottle of Hammer Endurolytes. Good pills, pretty easy to swallow while running, helps ward off dehydration. Also, if you get a side-stitch cramp or other cramp, or if you feel that kind of thing coming on, chew one of those pills and let it absorb through your gums - it will take effect quicker and help keep the cramp at bay.
If you are already a member of a gym, use it on your off-running days or in combination with your runs, but if you're like me (gymless), just doing pushups, crunches, and using an exercise ball for a challenging routine daily gets your core in great shape and doesn't take much time at all. Your running form will benefit and you'll feel better all the time.
And if you get injured, cut the mileage immediately, but try to supplement as much as possible without hurting the injury - ride a bike more, swim, whatever. I've unfortunately had an Achilles issue a couple times during this training, and it's flared back up since my last long run this past Saturday (22 miles). While it's a good thing I'm now tapering until the race, I hate losing mileage - I just know it's going to hurt my psychological race!
Good luck!
Tim
