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Marathon Countdown!
For those of us running a Fall marathon we are heading into the
final training weeks. Now is the time to focus on the goal and get
mentally prepared for race day. Many runners have difficulty with
the last few weeks of training. I know more than one marathon runner
who put in a 20 mile run two weeks before the marathon because they
thought they needed the extra training. For most runners, doing a
20-miler so close to the race will do more harm than good.
Are you running a
marathon this Fall? Download our free
"Marathon Race Strategies" report and improve your performance!
Proper Tapering
Tapering off your training is really important to the success of
your marathon. Avoid the temptation to ‘catch up’ on any missed
miles! With just a week or two left before the event you will not
get any real benefit by extending your training. You should also
avoid speed work and races in the tapering period.
In the final two weeks your mileage should be in the following
range, depending on your performance level:
Week 2: 25 - 35
Week 1: 10 - 20
Here is a typical mileage schedule for the week before the race
|
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Total |
|
6 |
0 |
5 |
0 |
0 |
3 |
26 |
40 |
I like to run an easy 3-miler the day before the marathon. This will
ease the stress of worrying about the race, and helps to keep you
‘loose’ for the next day.
The Psychological Edge
During the tapering period many marathoners feel aches and pains
that weren’t there before. This adds to the anxiety level, and the
more you fret over it, the worse it will get. I know lots of people
(myself included) who have ended up catching a cold the
week before
the race.
You have to remind yourself you have just spent the last four months
training for the marathon, and you are as fit and ready for the race
as you can be. Think about your training runs and focus on the ones
you did well and enjoyed. These positive images will help get you
through the last ten days.
Eat Healthy
Try to maintain a good all-round diet the last two weeks before the
race. Stick to your normal eating habits but increase the amount of
carbohydrates you consume during the three days prior to the race.
The night before you’ll probably go with the traditional carbo’
loading meal like pasta. Don’t eat too late though; you’ll want to
sleep as well as possible.
Drink Lots of Water.
If you are well hydrated you will run a better marathon. This means
you should start increasing your fluid intake several days before
race. Don’t wait until the day before!
Conclusion.
The countdown days to the marathon pose a lot of difficulties for
the average runner. However just being aware of the different things
that can affect you will help you cope. If you have been training
with other runners, you can support each other, and enjoy a little
joking around about the upcoming challenge. | 
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