CHARLOTTETOWN, P.E.I. – It’s now less than a week until your event. Whether you’ve committed to doing the 5k, 10k, half marathon walk or run or the full P.E.I. Marathon these final few days are equally as important as the months of training you’ve put in.
It’s not a good week to experiment with some new exotic recipe or take up a new sport that you you’ve never heard of. It’s a good week to continue doing what you’ve been doing only in smaller doses. It’s also a good time to catch up on your rest, make smart nutritional choices and just stay healthy.
As for training this week, and since I’m planning on running the full marathon, this past weekend consisted of a long run of between 16 and 18 kilometres with a few faster kilometres mixed in. No need to push it too far as the body will appreciate the rest.
Traditionally, during the next four days, I’ll do shorter runs of 8-10 kilometres with simple speed work mixed into the workout. Mostly some 30- and 60-second hard efforts with equal rest. I always try and do my last kilometre of a training run at my marathon goal pace, which is much slower now than it used to be.
If possible, doing these runs early in the morning will help get your body used to the morning start on race day. If the weather doesn’t co-operate this week and you have to miss a run, don’t worry about it. Just consider it another rest day. It’s easier to over train during these final few days. I like taking two days rest before a marathon aside from some other cross-training but have also tried one day of rest and a light run the day before. It’s all in how you’re feeling.
I’m often asked about nutrition leading up to and the morning of an event. Everyone has their own routine and what works for some, obviously, doesn’t work for others. In the days leading up to an event, I cut back on high protein dishes and start adding more carbs like potatoes, pasta, rice and bread. I add a couple of pieces of fresh fruit during the day and concentrate on keeping the hydration levels up.
I’ll try to have my largest meal earlier in the day before an event and the morning of is usually pretty simple, such as a cup of cereal, half a banana, small coffee and out the door. Don’t drink too much prior to the run.
Be sure to have everything ready the night before. Shoes, shorts, shirt, race bib attached, gloves, jacket, gels, etc. It’s easy to forget things in the morning, so be prepared. I recall waking late once at a triathlon 20 minutes before the start. It was sheer panic. Luckily, everything was ready to go, and the hotel was near the start.
Be patient at the beginning of your race and try not to get caught up in all the excitement of a mass start. Starting out too fast is easy to do and may come back to haunt you later. You’ll find your groove after your body warms up. For myself, it’s usually the 7-8 km mark of the marathon.
Take advantage of the aid stations, especially if it’s a warm day. Walk through them and be sure to get a drink, don’t fall behind on your hydration. Thank the volunteers, many of them have been out there for hours. Enjoy the scenery and be sure to smile as you’re making your way down University Avenue. It’s a great day for a run.
– Scott Clark is an avid runner and a board member for the P.E.I. Marathon.
Here are past columns by Scott Clark:
Oct. 2
The two-week prep
https://www.theguardian.pe.ca/sports/other-sports/scott-clark-the-two-week-prep-245667/
Sept. 26
P.E.I. Marathon is 15 years old and running hard
