For all of us planning to run the Lincoln Memorial half on Saturday, this is preparation week. This is the week after we've run all the miles and done all the tough hill work. Now we get ready.
So the question for all the veterans out there is simple: How do you prepare, what do you do in the last week to get ready? Is rest important? Should we do short, slow runs or run at race pace? Any nutritional tips we need to keep in mind this week?
Share your knowledge. We have several rookies this year along with many of us who have run this distance before and are always looking for ideas!
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6 comments:
Well, first drink a lot. When you think you've drunk enough, drink some more.
Rest is important. Get lots of sleep, especially 2 nights before the race, so Thursday night.
I've seen some training plans that have you doing speed/tempo workouts up until 2 days before but I can't believe that is helpful. I normally keep running the week before, but I keep the mileage down and not a fast pace. I usually take a mile or two off from my normal midweek distances. The way I see it I'm not going to really make any improvements this week and I don't want to risk injury this close but you need to run to stay loose and not lose what you've gained over the last few weeks.
Also the plans say to keep most of your nutrition this week from carbs (I forget the ratio), but you don't want to overdo it and eat more than normal. Get a good meal the night before with lots of carbs, but again, don't overdo it and come away stuffed.
I hate to say it, but stay away from alcohol the night before at least. Its just a recipe for disaster before a long race.
Race morning get up early enough to get a good breakfast (hopefully something you've eaten before a morning run before) and drink your coffee if you normally do. Grab your GU and have a good race!
Hydrate lots, especially last two days.
Be careful about fat intake-you want to store Glycogen, and fat will crowd out the room for it.
Keep workout intensity-just shorten the distances dramatically i.e. fewer repeats, but still at the same pace as before. That way you feel sharp, but no post workout fatigue/soreness.
Warn your family about taper madness-it is an emotional period.
If you do calisthenics (push-ups, crunches, yoga) or weight lifting as part of your workout routine ease back on the length and intensity of your sessions. I made the mistake of doing a 20 minute yoga session about an hour before last years Lincoln Memorial and I was dead the whole race and ended up running about 3 minutes slower than the year before.
No amount of extra training the week before the race is going to help you improve, it will only make you tired and/or injured.
I like to eat pizza the night before the race. It has always worked for me as long as it isn't greasy. I usually have a Digiorno rising crust with pepperoni. Pasta always sits in my stomach kinda weird.
Wake up early the morning of the race and have a bit of breakfast. I try to eat something bland like a banana, toast and gatorade if I'm doing a 5 or 10k. I like peanut butter and honey sandwiches before my long runs, usually two with some water. Try to eat your breakfast one and a half to two hours before the start of the race so that your stomach has had a chance to settle.
GO OUT SLOW the first few miles. You can survive going out too fast in a 5k and even a 10k but going out hard in a race longer than that is a recipe for disaster. Shoot for 10 - 20 seconds slower than goal pace for the first 2-3 miles and then ease into goal pace from there. When the last 2 - 3 miles roll around pick it up if you have anything left in the tank.
Have fun!
A.S.
Lots of good advice from everyone - here's my two cents:
Don't let the crowd freak you out. Remember, you trained at your own pace - no one elses. You are out there to do your best and finish strong. Minimize your stress the morning of the race, which means getting everything ready the night before - layout your outfit (all of it - head to toe), pack your bag (Gu, water, kleenex, Bodyglide, watch). Even put your keys near your bag. Get your race packet on Friday. Pin your number on.
Race morning might give you the jitters so eliminate the need to rush around - get up a little earlier, eat your breakfast (remember NOTHING new), listen to a little music - whatever you have to do to relax yourself (take it from me - that's not easy to do!). Don't overdress - the rule of thumb is that you should dress for 15 degrees warmer than it really is. You should be chilly when you step out of the door.
When you arrive at the race, it's great to catch up with everyone, but before the race is the time to focus on yourself. Pull yourself in and don't get caught up in the excitement of the crowd - it takes up a lot of the energy you need to be strong on the course. Remind yourself why you are running.
And go out slow slow slow slow slow. This is tough because the crowd is like a magnet pulling you along. Settle into your pace - relax.
Why am I giving this advice? Because I'm the one who fails to heed this advice time and time again - I'm starting to learn, but need to be reminded as well.
This weekend at the Penguin in the Park 5K in Decatur, John Binhgham gave this quote: "Take what the day gives to you - nothing more and definitely nothing less." You may have set a time goal for yourself, but each day is different. Sometimes you get your shoes laced up right and other days it just doesn't happen the way you expect. So your goal should be to do as well as you can for what the day brings. Time goals are great - but for rookies, it is more important to feel strong about what you've done. No one will remember your finish time - they'll remember you ran a half-marathon (and ask you in awe, "now, how many miles is that??"
And when you cross that finish line - you'll experience all kinds of emotions - and they're all valid. You finished a challenging course. Some of you have been running less than a year. Be proud of what you've done: You're a HalfWit, after all!
Here are a few tips:
-Drink plenty of H2O
-Don't eat greasy food the night before-bad combo with digestion + nerves
-Avoid eating too many vegies that you aren't used to the night before or you might have gas cramps
-Don't race in the t-shirt from the packet
-Don't stress out but HAVE FUN!
-Run with someone the whole way if you can and push each other up hills
-If you are able to help someone up a hill or two do it! Someone at Abe's come out of nowhere at mile 2 and encourage me the rest of the race. He didn't let me quit and he didn't leave me until the end.
-When you see other Halfwits during the race cheer for them
This is a race day suggestion:
This years race will provide electronic chips. If they are using the bibs in conjuction with the chip, do not pin the bib on the tear-off section. I know this sounds elementary, but for those first time racers, I have seen it done. It slows the chute up when you have to take off the safety pins. I always tear mine off in the chute and hand to the person so they do not have to do it. Speeds things up. Simple but practical suggestion.
PS. Remember to have fun! Good luck and run strong!
Kim N.
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