| How to Run the NYC Marathon Posted: 12 Feb 2020 12:00 AM PST The NYC Marathon is one of the largest and most thrilling races in the world, but it is also one of the most difficult to qualify for. Each year, runners from around the world vie for 50,000 coveted spots in the marathon. Once you are invited to the race, it is important to have a consistent training regimen that includes running, strength training, and nutritional balance. Race day is all about pace and endurance. Running in the NYC Marathon takes a lot of work and some good fortune, but the reward is great. [Edit]Qualifying for the Race - Enter the drawing for a chance to secure a spot at the race. Between mid-January and mid-February, apply for the drawing through the New York Road Runner website. The drawing is at the end of February. Though this is the easiest way to secure a spot, it is not guaranteed.
- In 2017, over 98,000 hopeful runners applied for the drawing and only 16,000 were accepted (a 16.5% rate).[1]
- Raise money for Team for Kids to be guaranteed a spot in the race. Runners raise money for this New York Road Runner youth program each year. If you are able to pledge and raise at least $2,620 by October, you are guaranteed a spot in the marathon.
- Every year, 4,000 use this strategy to get into the race.[2]
- Have a qualifying time at other races to ensure a spot in the marathon. If your official time at other New York Road Runner races is fast enough, you can secure a space at the NYC Marathon. These qualifying times are based on age and gender.
- Some of these races include the Fred Lebow Manhattan Half Marathon, the NYC Half Marathon, the Women's Half Marathon, the Brooklyn Half Marathon, and the Staten Island Half Marathon.[3]
- Claim your deferred marathon entry from last year. If you were admitted into the race last year but officially cancelled your entry, you are guaranteed a spot this year.
- You must pay the entry fee again.
- Become a New York Road Runner member to get into the marathon. Become a New York Road Runner member and complete at least 9 of their races. You must also volunteer at 1 or more race to guarantee a spot in the NYC Marathon.[4]
- You must complete the races and volunteer in the calendar year prior to the marathon in which you want to compete. For example, you must complete 9 races in 2017 to be eligible for automatic entry into the 2018 Marathon.
- You must become a New York Road Runner member by December 31 to qualify for this option.
[Edit]Training for the Marathon - Eat foods that are rich in protein and carbohydrates. These types of food provide fuel for both your exercise and recovery.[5] Try different types and quantities of food during your training routine to find out what works best for your body.
- Good energy foods include bagels with peanut butter, pasta, and oatmeal.
- Know how long it takes for your body to digest food before you are able to run comfortably. It can take up to 3 hours for your food to digest completely.[6]
- Keep your body hydrated. It is important to keep your body hydrated throughout your training weeks as well as the day of the race. Drink to of water each day during your training. Drink no more than of water on the morning of the race.[7]
- Drinking too much water on the morning of the race can make you cramp up.
- Coconut water is a great way to replenish electrolytes without consuming the added dyes and sugars of a sports drink.[8]
- Incorporate 3 training runs each week on non-consecutive days. Complete 1 long run—at least —each week. Do one moderate run—at least —at a pace that is slightly slower than your 5k pace. Finish one moderate run—at least —at your 5k pace or slightly faster.[9]
- Remember to do recovery stretches after each running session.
- Complete cross training sessions on the days between your runs. Do 1 HIIT or metabolic conditioning class. Finish 1 non-impact aerobic class each week. Round out your cross training with a yoga class.
- HIIT exercise routines include exercises such as squats, push-ups, jumping jacks, and burpees.[10]
- You can interchange any of these cross training sessions for an easy 30-45 minute run.[11]
- Complete your last two long runs before your final training week. Make these last two runs as similar to marathon day as possible. Simulating the big race will get your body used to marathon conditions and pace.
- Wear the same shoes, socks, and clothing as you plan to wear on race day.
- Eat the same pre run meal before your last two long runs.[12]
- Allow for adequate recovery time between runs and strength training. Remember to stretch after each exercise period. Incorporate at least one rest day each week into your training routine.[13]
[Edit]Strategizing the Week before the Marathon - Avoid long distance running for the 6 days before the race. Keep all of your runs in the week prior to the big race around to long.[14] Do not run the day before the marathon.
- Eat more carbohydrates for the 6 days prior to the race. Try to consume at least of carbohydrates per of your body weight. Increase to per of your total body weight during the last 3 days before the race.[15]
- Some good foods for carbohydrate loading are sweet potatoes, brown rice, and quinoa.[16]
- Do not overload on carbohydrates. This will make you bloated and lethargic on race day.
- Pack your race gear in your carry on luggage. If you are flying to NYC for the marathon, make sure to keep everything you need for race day in your carry on bag, including clothes, shoes, band aids, nutritional products, and energy gels.[17]
- You do not want to be scrambling for new gear if your checked bag is lost.
- Consume simple meals in the days leading up to the race. Cut foods like red meat, nuts, dairy, fried food, and roughage out of your diet the day before the marathon. Also try to avoid high fiber foods.[18]
- Do not try any new foods in the week leading up to the marathon.
- Do not do a lot of walking or standing on the day before the race. Too much activity the day before the marathon will wear out your legs. Get to the expo early to avoid waiting in long lines to get your racing bib and packet.[19]
[Edit]Running on Marathon Day - Look up the weather forecast and prepare accordingly. Wearing the appropriate clothing is essential when running in any type of weather. Make sure your layers are comfortable and able to be discarded along your route. You do not want to have to carry a sweatshirt for the entire race.
- If rain is in the forecast, bring a trash bag with a hole cut out for your head and wear it while waiting in the corral. Take it off before starting the race.[20]
- If it is a cold rain, rub petroleum jelly on your arms and legs to keep warm. Do not rub jelly on your head or neck as it does not allow for adequate sweating and you may overheat.[21]
- If the weather is supposed to be hot, try to drink cold fluids (such as a slushie) before the race.[22]
- The New York Road Runner club collects discarded clothing and donates them to charity.[23]
- Bring only what you need to the race. It is important to not be weighed down with unnecessary baggage. Make sure your phone is secure and not in your way.
- Some essentials include your photo ID, some cash, and a small snack.[24]
- Keep your pace steady for the first couple of miles. The first section is uphill, and many people try to overexert themselves. Don't waste energy trying to swerve around other runners during the first .[25]
- Stay hydrated along the marathon route. Slow down, but don't stop, at aid stations. Stopping will shorten your muscles and cause cramping.[26]
- Squeeze the cups to avoid spilling.
- Keep your core cool by dumping some water on your head and neck during the race.
- Focus on your music or inner mantra during the race. The noise of the crowds may cause you to speed up too early and leave you with no energy for the end of the marathon.[27]
- Make a playlist that will help keep your energy up during the marathon.[28]
- Examples of positive mantras are "I am strong and feel good" and "I am running great".[29]
- Look at a runner in front of you and focus on the back of their shirt. Act like you are a fisher reeling in the person in front of you. Once you pass that runner, repeat the process.[30] Keep going and remain motivated throughout the race.
- Be prepared for the hilly last . This is where many racers run out of steam.[31]
- Cross the finish line and celebrate your accomplishment. Once you have crossed the finish line, it is important to stretch. Taking a long walk after the race will help flush the lactic acid out of your body and bring you gradually back to your resting state.[32]
- Eat a big, hearty meal afterwards to replenish the nutrients your body lost while running.[33]
- Do not do any running for 2-3 days after the marathon. Do yoga instead to recover.
- Runners who have at least 15 NYC Marathon finishes under their belt are guaranteed a spot in all future NYC Marathons.[34]
[Edit]References |
| How to Get Dog Urine Smell out of Carpets Posted: 11 Feb 2020 04:00 PM PST If you have dogs or puppies, it's likely that they'll have accidents inside. While it may be easy to clean up, you may still smell the dog urine if it soaked into your carpet. When there's a lingering smell that you want to get rid of, you can easily deodorize your carpet with vinegar and baking soda, a hydrogen peroxide paste, club soda, or an enzymatic cleaner. No matter what method you choose, your carpet will smell like new once you're finished! [Edit]Cleaning with Vinegar and Baking Soda - Mix together water and white vinegar in a spray bottle. Combine of distilled white vinegar with of warm water in a spray bottle. Shake the solution to mix it thoroughly and dilute the vinegar. Make sure the spray bottle works by spraying the solution in the sink before using it on your carpet.[1]
- You can buy a spray bottle or you can use an empty one from an old cleaning solution.
- If you use a spray bottle that had something else in it previously, make sure to wash it out thoroughly before adding the new mixture. You don't want to stain or contaminate your carpet with any unknown chemicals.
- Spray the mixture on the urine stain and let it sit for 15 minutes. Hold the spray bottle over your carpet and pull the trigger to apply the solution. Coat the entire stain with the solution so your carpet is completely saturated, and then let it soak in for 15 minutes.[2]
- Vinegar works great on dry or wet urine stains.
- Don't pat the vinegar dry immediately since it needs to soak into the pad underneath the carpet to fully eliminate the odor.
- Dab the carpet to lift up excess vinegar. Use an old cleaning cloth or sponge and press onto the vinegar to soak up the liquid. Work across the entire stain so the carpet isn't soaking wet. When you're finished, immediately wash the cloth or throw it away.[3]
- Wear cleaning gloves if you don't want to get any vinegar or urine on your hands while you're working.
- Cover the vinegar solution with baking soda to deodorize your carpet. Coat the entire surface of the stain with a thin layer of baking soda and press it into the fabric with a cloth. Once the baking soda is applied, let it sit to pull out the moisture and odor from deep in your carpet. The baking soda will work back up toward the surface and form a thin crust on your carpet.[4]
- If you're worried about the vinegar and baking soda changing the color of your carpet, test the mixture in a small, inconspicuous area before covering the stain.
- For an extra odor-fighting boost, mix a few drops of your favorite essential oil with the baking soda before sprinkling it on. Tea tree, lavender, or lemongrass oil are all good options.
- Vacuum the baking soda once it's dry. When the baking soda is completely dry, run your vacuum over the area to lift it out of your carpet. Go over the spot multiple times to get any baking soda that's deep in the carpet. When you're finished, smell the area that was stained to see if there's still a urine scent.[5]
- If you still smell urine, you can apply the solution again or try another cleaning method.
[Edit]Applying a Hydrogen Peroxide Paste - Mix hydrogen peroxide, dishwashing detergent, and baking soda. Combine of hydrogen peroxide, of liquid dish soap, and 2 tablespoons (28 g) of baking soda in a plastic bowl and stir it together. The mixture will form a thick paste and start bubbling as they react with one another. Keep stirring the mixture until it's thoroughly mixed.[6]
- Hydrogen peroxide works best on light-colored carpets. If you want to use it to clean dark carpets, test a small amount on your carpet to see if it affects the color.
- You can use hydrogen peroxide on fresh or dry urine stains.
- Apply the paste to the urine stain with a spoon and leave it for up to 1 hour. Use a spoon to scoop and spread the paste onto the urine stain. Press down on the paste to work it into the carpet so it can lift the odor from the pad underneath. Once you've spread the paste on the whole stain, leave it alone for at least 30 minutes and up to 1 hour.[7]
- The baking soda and hydrogen peroxide react with one another and will trap the urine odor so your carpet doesn't smell.
- The odor is more likely to go away if you leave the peroxide for longer.
- Dab the paste off your carpet with a wet cloth. Wet a cleaning cloth with the warmest water you can handle and wring it out so it isn't dripping wet. Push the cloth firmly onto the paste to lift it out of your carpet. Rewet the cleaning cloth if it dries out, and keep dabbing the stain until you remove as much of the paste as you can.[8]
- Dry your carpet with paper towels. Once you remove the paste, place a layer of paper towels over the wet spot and press down to absorb any leftover liquid. Avoid wiping the paper towel from side to side so you don't work it back into the carpet.[9]
- You can also use a cleaning cloth instead of paper towels if you want.
[Edit]Using Club Soda - Pour club soda over the entire stain. Use a small amount at a time so your carpet doesn't get soaking wet. Slowly pour the club soda over the entire stain so it bubbles and soaks into your carpet. Once the stain is covered with club soda, let it sit for about 10-15 minutes so it can penetrate the pad underneath.[10]
- You can buy club soda from any grocery store.
- Club soda works best for fresh urine stains.
- Blot the stain with a cleaning cloth or sponge. After 10-15 minutes has passed, set a cleaning rag on top of the stain and press firmly onto it to lift out the soda. If the cloth gets too wet, wring it out or use another to lift the odor out. Work your way over the entire stain until most of the soda is lifted up.[11]
- Don't wipe back and forth over the stain or else the urine smell will work back into the carpet.
- Dry the area with paper towels. Cover the stain with 2 layers of paper towels and pat it dry. Push down hard with your hand to absorb any club soda that's deep within the carpet pad. Keep pressing down across the entirety of the stain until you can't pull up any more liquid.[12]
- Spray an air freshener on your carpet to get a refreshing odor. Using club soda will remove the odor, but you may have a stronger smell when you first remove it. Pick your favorite scent of air freshener or essential oil and spray it on your carpet to cover up any residual odor that the soda brought up. Spritz enough to mask the smell and then check your carpet in a few hours to see if you can still smell the urine.[13]
- Look for air fresheners that eliminate odors rather than cover them up since they kill odor-causing bacteria.
- If you still smell urine, you may need to try a stronger cleaning method.
[Edit]Spraying an Enzymatic Cleaner - Dry as much of the urine as you can with paper towels. Set a layer of paper towels over the stain, and firmly press the paper towel onto the carpet. Don't scrub the carpet since it could work the urine deeper into the pad underneath. Keep dabbing the carpet until it's as dry as you can get it.[14]
- Enzymatic cleaners work best on fresh stains.
- Step on the paper towel to apply more pressure and absorb more liquid.
- Spray the enzymatic cleaner directly on the stain. Get a bottle of commercial enzymatic cleaner from your local supermarket. Hold the bottle from the stain and spray it until the carpet is saturated completely.[15]
- Many pet stores carry enzymatic cleaners specifically made for dog urine.
- Let the cleaner soak into your carpet and dry on its own. Look on the bottle to see how long the enzymatic cleaner takes to work, which is usually up to 24 hours. Let the cleaner soak and absorb into the carpet so it can eliminate the odor completely. Once the time listed on the packaging passes, sniff your carpet to see if still smells.[16]
[Edit]Warnings - Hydrogen peroxide can change the color of your carpet. Test the solution on a small inconspicuous area of your carpet to see if the color changes.
[Edit]Things You'll Need [Edit]Cleaning with Vinegar and Baking Soda - Distilled white vinegar
- Water
- Spray bottle
- Cleaning cloth
- Baking soda
- Vacuum
[Edit]Applying a Hydrogen Peroxide Paste - Mixing bowl
- Hydrogen peroxide
- Liquid dish detergent
- Baking soda
- Spoon
- Cleaning cloth
- Paper towel
[Edit]Using Club Soda - Club soda
- Cleaning cloth
- Paper towel
- Air freshener
[Edit]Spraying an Enzymatic Cleaner - Paper towels
- Enzymatic cleaner
[Edit]References [Edit]Quick Summary |
| How to Plan a Documentary Posted: 11 Feb 2020 08:00 AM PST Documentary films cover a wide variety of real-life subjects that are often overlooked or misunderstood. While creating a documentary takes a lot of time and effort, planning ahead will make the filming and post-production processes much easier. To plan your documentary, you'll first need to select your topic and make sure that it's viable for filming. Then, you can start planning what the content will be, and preparing for filming and production so you'll have less stress and surprises once you begin. [Edit]Selecting Your Topic - Decide on the type of documentary you want to make. To select your topic and plan your documentary, it's helpful to first decide whether you want to make a poetic or performative, expository, observational, or participatory documentary.[1] Each of these different types of documentaries has a different focus and aim. Therefore, the way in which you'll go about planning your documentary will depend on the type you want to make.
- Poetic and performative documentaries focus on sharing and eliciting feelings and emotional responses rather than expose a perceived truth.
- Expository documentaries aim to both inform and persuade the audience to adopt a particular point of view on the subject at hand.
- Observational documentaries simply observe one or more aspects of the world.
- Participatory documentaries include the filmmaker as a major part of the film. In some cases, your documentary may be both poetic, performative, or expository and participatory.
- Choose a subject that you're passionate about. The most important and difficult decision you'll make while planning your documentary is what you want it to be about. While there may be several subjects you're interested in learning more about, it's important that you choose a subject that you're genuinely passionate about. Planning and creating a documentary takes a lot of time, energy, and, in many cases, money, so it's crucial that you really care about your subject so you don't get burnt out.[2]
- To help you choose a subject, consider what questions you have about the world that, as far as you know, remain unanswered or largely unaddressed.[3]
- If you're passionate about helping animals and you've always wanted to know how dog food is made and whether all brands are actually in compliance with pet health standards, chances are other people have wondered this as well.
- Conduct preliminary research to determine if your subject is viable. In addition to being passionate about your subject, it's also important that you determine if creating a documentary about your chosen subject is even possible. While you may initially have grand ideas for your documentary, upon researching a bit, you may find that not enough interviewees are alive, the necessary filming locations are unavailable or off-limits, or that the topic has already been covered extensively.[4]
- In most cases, a simple Google search on your chosen subject will help you find the information you need to determine if your subject is viable.
- Reading books and talking to professionals and experts in related fields can also help you decide if making your documentary is feasible.
- Contacting potential interviewees to see if they're willing and able to participate will also help you assess if your project is viable.[5]
- Talk to others to assess if your subject is interesting and entertaining. Before moving forward with your topic, you may want to take a bit of time to talk to your friends, family, co-workers, or other documentary filmmakers to help you determine if your subject will be emotionally stimulating, intellectually interesting, and visually entertaining.[6] While you may be passionate about your chosen subject, it's also important that other people are as well.
- If too few people express an interest in your topic, it's possible that your potential audience pool will be too small for your documentary to gain any attention or traction.
[Edit]Planning the Content - Finalize your list of interviewees. If you plan to feature any human beings in your documentary, it's likely that the content will largely be determined by the people you interview. Therefore, before planning any of the content of your documentary, contact all your potential interviewees to determine who is officially on board with the project.[7]
- When contacting your interviewees, it could be helpful to conduct a brief pre-interview to help you get an idea about what they plan to say. This will help you when you're writing your script and creating your storyboard.
- You may also want to ask your interviewees about their availability during filming so you can try to accommodate their schedules as much as possible.
- Obtain signed consent forms from all interviewees. Once you've confirmed who you are going to interview, get each of the interviewees to sign a consent form and return it to you via email, mail, or in person so you'll know their participation is almost guaranteed.[8] You can create your own consent forms for interviewees to sign, or choose one of the thousands available online to download and print.
- A simple Google search on "documentary consent form" will produce thousands of templates you can choose from.
- If you make your own release form, make sure that you clearly indicate that you plan to include the footage in a film documentary. This will help you avoid any potential legal issues involving interviewees.
- Choose your images, music, and existing video clips. In addition to creating new content once you start filming, you may also choose to include existing images, music, audio, and video files. To do this, consider what messages, feelings, and emotions you want each scene to convey, and search for images, music, and video clips that will help you achieve this. Deciding on these elements ahead of time will help you write your script, create your storyboard, and plan your budget.[9]
- Relevant music, news clips, clips from existing interviews, and photos of your subject, location, or interviewees, for example, can go a long way in helping you convey the messages you want in your documentary.
- In many cases, you'll need to obtain the rights to use images, music, and video clips, which can be expensive. There are, however, millions available for free that are in the public domain, provided royalty-free, or Creative Commons-licensed.
- Write the script to help you organize your plans. Unlike a film or commercial, the script for a documentary is generally more of an outline or prediction. While you won't know what will happen on film until you're in production, writing your script will help you figure out what you want to include, who you want to interview and what you want to ask them, and where you want to film.[10]
- When writing your script, it can be helpful to create 3 columns on each page: one for your narration, one for the visuals, and one for the sound you plan to use. While all these elements may change as you film, this will allow you to start getting an idea about what the narrator will be talking about while a certain image is on the screen and a certain song is playing in the background.[11]
- Writing an outline of your script will also help you assess what your budget needs are, and what type of crew members you'll need to hire to capture what you put in your script.[12]
- As you go through the planning process, it's helpful to revisit your script and update it as needed to reflect any changes you've made.
- Make a storyboard to supplement your script. A storyboard is a pictorial representation of the most important scenes from your script. To create a storyboard, use a large piece of paper or cardboard and draw vertical and horizontal lines to create your desired number of boxes on the page. Then, inside each box, draw out one major shot or scene from your script as you want them to unfold. Underneath each image, write the description of the scene that you wrote in your script.[13]
- Creating a storyboard will help you get a better understanding of what physical elements you want to include in your documentary, and how you want them to look while your filming.
- You don't need to be an artist to create a helpful storyboard. In fact, in most cases, stick figures and outlines are fine.
[Edit]Preparing for Filming and Production - Set a budget so you'll have an idea about your expenses. To help plan your documentary, it's crucial that you create a budget for your project so you can limit the costs of all the production elements as needed. Documentaries vary drastically in costs depending on the subject, locations, content, equipment, and crew size. Rather than get strapped with a bill you can't afford at the end, budgeting ahead of time will help you move into filming and production while staying within your means.[14]
- A few things to consider when you're creating your budget are equipment and studio fees, location permits, liability insurance, paying your crew, catering, props, post-production editing, copyright fees, marketing expenses, and distribution fees.
- If you have or are trying to get investors or obtain a grant, you'll likely need to present a budget in order to be considered for financing.
- Create a projected timeline to help you plan your schedule. To create a projected production timeline, write down a list of your projected dates and deadlines for filming and production, including your start date, the dates of each interview, the dates you are filming at each location, and all the projected dates for post-production editing, marketing, and distribution. While there are likely going to be timing hiccups at several points throughout the process, creating a production timeline is a helpful way to keep your documentary on track as much as possible.[15]
- Having a timeline will help you stay on track and asses when you need to book locations and arrange for travel, schedule interviews, and hire your film and production crew.
- When creating your timeline, it could be helpful to rank the elements of your documentary according to their importance and arrange your timeline around the most important ones. For example, if your documentary relies on the testimony of a crucial interviewee, arranging your timeline around the dates that work best for them makes sense.
- Hire your crew members if you plan to have a production crew. While it's possible to plan and create a documentary on your own, in most cases, you'll need to hire a production crew to help you throughout the filming, editing, marketing, and distribution process. In addition to choosing crew members that understand your vision and have experience, it's important that you refer to your budget and production timeline to make sure that each person's fees and scheduling align with your plan.[16]
- Potential production crew members include a lighting technician, cameraman, sound and audio expert, editor, and marketing and distribution agent, to name a few.
- Buy or rent all the equipment you'll need for filming. Depending on who you've hired for your production crew, you may or may not need to obtain some or all the equipment needed for filming. If you plan to do a lot of the work yourself, getting a camera, microphone, lighting equipment, and editing software ahead of time gives you time to learn and get comfortable with your equipment so you're ready to go once you start filming.[17]
- If you hired a full production crew, each crew member may have their own equipment, in which case you won't need to buy or rent any and you can skip this step.
- Start promoting your documentary to pique people's interest. While you likely won't have any clips filmed or fully developed promotional materials during the planning stages, it can still be helpful to start getting the word out about your upcoming project. Even if it's a bit vague at this point, promoting your upcoming documentary early on will help you start building your audience.[18]
- Posting about your project on social media is a great way to start promoting your documentary without having to increase your budget.
- Creating a blog where you can provide updates on your project's progress is also a great way to get people interested in your documentary.
[Edit]References |
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