Training Series: September
You've paid your money - you can practically smell the aroma of the pre-race spaghetti meal already. It's time to taper your training and gear up for the big day.
No turning back now
By Dr. James Schlub
Health and Wellness Center, Wright-Patterson Air Force Base
You've paid your money - you can practically smell the aroma of the pre-race spaghetti meal already. It's time to taper your training and gear up for the big day.
It's a week out. Mileage should be reduced 50 percent by race week. Reduce mileage primarily by decreasing the length of your long runs and dropping out one run each week. However, keep one interval or hill run in your weekly training to maintain leg strength. Cut out weight training. Also, don't introduce any new cross-training exercises - you may not have time to recover if it disagrees with you.
On race week go out for a short, mild tempo run or average intensity short speed-type workout of 30 to 40 minutes total on Monday. This ensures you maintain blood volume as you taper. On Thursday, go out for an easy 20-minute run. This helps keep your legs stretched and reduce anxiety.
Try to reduce mental stress as much as possible at least the week of the marathon. Don't stay up all night writing your final will and testament.
Try to relax as much as you can and get proper sleep and nutrition. On the day before the race don't do anything taxing. A short mile or two walk on level ground may help you relax, but no power walking or walking on uneven ground. During this week you should maintain a fairly high carbohydrate diet and drink plenty of water to maintain hydration and increase glycogen levels.
The night before get to bed early and set two alarms. Play some upbeat music or rent a motivational movie to help you get ready for the race. Make sure your race bag is already set up with your tried and tested running shoes, shorts and shirt and a good pair of socks. A small first aid kit with a few self-adhesive bandages, petroleum jelly or other skin lubricant to prevent chafing, ibuprofen or aspirin, a light cap and sunscreen might be useful if you encounter blisters or other hazards and pains along the way. Gloves may be needed if the weather is cool.
The night before the race try to eat foods you've eaten before without any complaints. Avoid high-fiber foods such as beans and bran, as they may cause more gastric distension and gas, and large amounts of proteins that increase water loss. Avoid high fat foods as well - they are not as effective in maintaining the high glycogen levels you need during the race.
Don't experiment. Some ideas for the pre-race meal includes spaghetti, rice noodles, potatoes, small amounts of baked chicken or fish, salads or yogurt.
On race morning wake three hours before race time and drink a couple of full glasses of water. The breakfast meal should be high carbohydrate and easy to digest and eaten as early as possible - a banana and cereal and juice or pancakes and syrup. Eating early will fuel your exercise, allow your stomach to empty and may allow added time for a bowel movement.
Get to the race venue early (30 minutes to an hour beforehand) and do a few minutes of walking or light jogging and then some stretching for the race ahead. Drink another full glass of water about 10 minutes before the start. Hit the latrine one more time and then find your place at the start line according to your projected finishing time.
When the cannon fires, start calmly and relaxed, and don't start too fast. During the race try to eat and drink at each aid station. If you have trouble running and eating, then walk through the stations. This period of walking may help reduce cramping, settle nerves and allow you to eat and drink more effectively.
Break the race up into smaller parts in you mind. Splitting the race into several five-kilometer segments instead needing to blast out 26 miles (42 kilometers) straight may be less discouraging. Many coaches suggest dividing the marathon into three sections. A social run in the first 10 miles - where you go out at a comfortable pace and enjoy your fellow runners maybe even starting up a conversation. Next, the transition phase - miles 11 to 19 - the race gets tougher while you are trying to battle fatigue and you forego talking.
Last is the full focus zone, miles 20-26, where glycogen depletion, fatigue, pain and the heat of late in the day take their toll. Here you must concentrate and think positively or those last few miles will seem even tougher.
One mental trick that may help is repeating motivating phrases during the run, for example "I can do it," "Be strong," "You are a running machine," "I am a gazelle running across the desert."
During the race be aware of you surroundings and enjoy the applause from the crowds and enjoy yourself. You are now a member of an elite few - a marathoner - good luck.
(Editor's note: Dr. Schlub is a marathoner with a Ph.D. in exercise physiology.)