Sorry for getting the song stuck in your head, but it's the final countdown until my 9th half marathon! People always wonder what the final week before a race looks like, and the truth, it is the easiest week of the training cycle!
Sure, everyone is different when it comes to the week leading up to a race, but everyone has the general idea of decreasing mileage (tapering) and stepping up their nutrition game.
The week before a half marathon, here is what I do:
1. I decrease my mileage leading up to the race. Instead of my 7, 8, and 9 miles runs during the week, I'll cut back and do 4,5, and 6 milers.
2. Run easy: I do not do any speed work and run as easily as I feel. I do not overdo it at all and just enjoy my run and relax.
3. Take a rest day Saturday instead of Friday. My usual rest day is on Friday's, but since the race is Sunday, I always take the day off before a race. I do a few easy miles on Friday as a shake out run and try to stay off my feet as much as possible the day before.
4. Eat the same amount. I do not alter my diet until the day before a race. I just keep eating what I usually eat because our glycogen stores need it.
5. Eat a good amount of carbs the day before the race. I do not, however; stuff my face mindlessly. This is only going to make me feel sluggish the day of the race, so I have a good helping of a pasta based dish with some nice bread the night before.
6. On race day, I always have a bagel with peanut butter a few hours before race time, and then about 30 minutes to 1 hour before I will have a half a banana.
7. I bring my GU gels with me and have one at about an hour in to keep the energy up through the finish.
8. I drinks lots of water during the week leading up, typically more than usual to make sure I am well hydrated come race time.
9. I get my outfit ready. I like to make out a list of what I will wear, bring, and need for the race so I do not forget anything. I always have my mom help me decide on and outfit. She likes choosing so she can see my coming to the finish!
10. I relax and try not to psych myself out! Even running 8 previous half marathons, i still get nervous before!
Happy carb loading! :)
Sure, everyone is different when it comes to the week leading up to a race, but everyone has the general idea of decreasing mileage (tapering) and stepping up their nutrition game.
The week before a half marathon, here is what I do:
1. I decrease my mileage leading up to the race. Instead of my 7, 8, and 9 miles runs during the week, I'll cut back and do 4,5, and 6 milers.
2. Run easy: I do not do any speed work and run as easily as I feel. I do not overdo it at all and just enjoy my run and relax.
3. Take a rest day Saturday instead of Friday. My usual rest day is on Friday's, but since the race is Sunday, I always take the day off before a race. I do a few easy miles on Friday as a shake out run and try to stay off my feet as much as possible the day before.
4. Eat the same amount. I do not alter my diet until the day before a race. I just keep eating what I usually eat because our glycogen stores need it.
5. Eat a good amount of carbs the day before the race. I do not, however; stuff my face mindlessly. This is only going to make me feel sluggish the day of the race, so I have a good helping of a pasta based dish with some nice bread the night before.
6. On race day, I always have a bagel with peanut butter a few hours before race time, and then about 30 minutes to 1 hour before I will have a half a banana.
7. I bring my GU gels with me and have one at about an hour in to keep the energy up through the finish.
8. I drinks lots of water during the week leading up, typically more than usual to make sure I am well hydrated come race time.
9. I get my outfit ready. I like to make out a list of what I will wear, bring, and need for the race so I do not forget anything. I always have my mom help me decide on and outfit. She likes choosing so she can see my coming to the finish!
10. I relax and try not to psych myself out! Even running 8 previous half marathons, i still get nervous before!
Happy carb loading! :)