Day Of Your Race

Alright folks, here's the final post on the marathon preparation.

Try to eat a decent breakfast and give yourself 2-3 hours to digest it. It's real early I know, but you're gonna need it.

This is personal but I find that if I find a quiet spot before the race and just spend 5 minutes reviewing my race plan and visualize the race it helps me focus and be calm.

Remember my post on the fact you do not need a long warm up in the heat. Well, it's still pretty humid though cooler at this time of the year and you've got a long way to run so you don't have to have a lengthy warm up. Watch the elites, even they don't really warm up a lot, they too will be saving their energy for later in the race.

Start slow (about 6-10 secs slower than your goal pace) so you can preserve some of your glycogen stores for later and finish finish strong. 

Sometimes it helps to think of each 5km as a lap to break down the distance into more manageable bits. That way you don't have to stress about the number of kilometres. Or you can sing songs in your head to make the distance go by quicker.

Drink early and often (but don't over drink). Here's when all the practice of taking nutrition on the run will pay off.

He (or she) who strives will succeed. When the going gets tough, there is light at the end of the tunnel if you keep your hopes up.

All the best for your race.

*Picture of Singapore Flyer taken before the race.

The Last Week Before Your Marathon

Chill out as much as possible in the last few days before your big race. Yes, you've done all the hard training earlier and it's now down to the last week. So don't be afraid to rest more now.

Reduce the outside stresses in your life especially from work. Try to have all your work projects under control.

Decline politely all invitations to any late nights out and so on. Try to stay off your feet as much as possible in the last few days.

For those of you collecting your number tags, fon't spend too much time at the expo after collecting your race entry pack. Now is not the time to check out the latest running shoes or energy gel flavor.

You can carbo-load but don't fat load, especially in the last 3 days leading up to the race. And remember this, since you have already been tapering and thus expending less calories you don't really have to eat more than usual.

Stay tuned for one more post just before race day.

*Picture from Flickr

2 More Weeks

You're down to the last 2 weeks before your marathon. Go with what you know. Meaning even if your best buddy or a well meaning colleague shows up dispensing advice, don't try aything radical. Especially in the last week leading up to your goal race. Stick to your own training plans and what you've been practicing.

Be at ease doing what you've been used to rather than trying something new and then worrying how it will affect you.

If possible, run at the same time as the start of your marathon. Yes, that's a real early start for most of you. Well, the good thing is your body's rhythm-including your all important bathroom routine will be in sync once race day arrives.

The more times you can do this the better, try at least the last 3 days before your race. Back when I was still racing, my swim training starts at 5.30am. In order to be early, I had to get up at 4.30am, leave my place by 4.50am and ride my bike there. The good thing is that none of the early starts at most races fazes me since I was already up even earlier than most races. You can do it! You just need some practice.

Remember to start tapering. You can tone down to 70% of what you've been doing this week and probably 40-50% of your regular mileage in the last week leading up to your race. Run a dress rehearsal of not more than 12km in your race outfit and shoes at your race pace. Do a similar run in the last week but only up to 5 km. Picture yourself out on the course (if you can't get on the course) running strong and relaxed. This run will help you lock in your race pace and let you get some decent effort in.

Before you go to bed each night, visualize yourself running smooth and strong and crossing the finishing line showing a new personal best time.

Til my next post, take care and rest well.

*Picture from Flickr by Brian Gudas Photography

3 Weeks To Go

Yes, for those of you running in the Standard Chartered Singapore marathon on 6/12/09. This is probably the most critical phase of your training. Most of you would have done your last long run 3 or 4 weeks out, so if you haven't don't try to cram it in. Doing more than you are used to will hurt rather than help your race (especially so if you are attempting the full 42km).

Select the shoes, socks and race clothes that you'll wear for your race. Try them out a few times before the race to ensure that you do not get any chafing or blisters.

Even if you are feeling great, resist the urge to increase your training. Draw strength from the hard work you have put in and have confidence in what you have been doing.

If possible, start doing some of your runs on the race route. Get used to the pancake flatness (well most of it anyway). The lack of variation in a flat course means you will be using the same old muscles the whole race and you need to get ready for this.

Practice drinking with the sports drinks and energy gels you intend to refuel with during your race. For those with finicky tummys, you should be using the same sports drink that will be available on the race course.

Stay tuned as we share more tips for running your best marathon in our next post.