The Final Countdown
As raceday approaches, the amount of physical training will taper off. This is a great time to step up the mental training—which doesn't take a lot of time, and no sweating is involved. You can start gathering the logistic items so that you won't have to scramble at the last minute. There is a countdown list in my book GALLOWAY TRAINING PROGRAMS with other information. I will also be conducting a 5 hour running/walking school in Jacksonville on February 7th that will be motivating and full of information (link).
- After the last long run, you will start to taper down on the training. You only need to run or walk for half an hour, every other day. Time goal runners will have one more mile repeat workout. You cannot improve fitness or performance at this point, but you can work so hard that you don't recover, or become injured. Don't get too exuberant.
- On the last long one, make sure that you go slowly: at least 2 min/mi slower than you believe you can run in the marathon or half. It's even better to run more slowly than this.
- During the last long one, take the walk breaks frequently. The guidelines are on our website, based upon pace per mile—but it does not hurt to walk even more often. My wife Barbara and I use a ratio of (run a minute/walk a minute) on all of our long runs.
- Mentally rehearse the race, particularly the areas where you have had challenges during the long ones. In your mind, practice going out slowly, taking every walk/shuffle break. It helps to mentally go through a tough mile or two, dig down deep, keep moving, and get through it.
- Pack your bag—even 3 weeks ahead. There is a list of items in my GALLOWAY TRAINING PROGRAMS book. Include any other “comfort” items you need. As you think of others, stuff them in the bag.
- Have a list of motivating thoughts in the bag that you can look over while you are waiting for the start. Also include some jokes, juicy stories and possibly a controversial issue you can discuss with a new friend on the course. This will pass the time.
- Set your timer. The Gymboss timer, on our website, is easy to set and vibrates. It only costs $20 if you don't have one.
- Don't over eat after 2pm on the day before the race or race morning. It's fine to have an easily digestible snack, every 2-3 hours. Avoid salty foods the day before the race.
- Drink some electrolyte beverage the day before: 6-8 oz, every 2-3 hours. Accelerade has been shown in research to keep your hydration at the best levels. Drink an additonal 3-4 glasses of water the day before.
- Don't worry if you don't sleep the night before. Read a book, watch a movie, etc. Many runners have run their best races after sleepless nights.
You can do it!
Jeff Galloway
US Olympian
www.JeffGalloway.com
Director of Training, BCM
