CHARLOTTETOWN, P.E.I. – In just two short weeks from now, you’ll likely be walking a bit differently.
Either from the soreness of having ran your event at the P.E.I. Marathon or walking proudly knowing that you’ve achieved your goal on marathon Sunday.
I’ve always found the final two weeks of preparation for most events tend to drag on as you’re feeling fit and anxious to go. Everyone has different training routines for these final weeks and I’ve tried various different ones over the years by taking advice from other runners and athletes.
It’s what works best for you.
For myself, this past weekend would have consisted of a long run of about 60 per cent of my marathon distance at a relaxed pace with a few faster kilometres mixed in. I also usually look for a shorter distance race in the last few weeks before the marathon as a way to force myself to push the pace at a shorter distance. As luck would have it, there was a 10-mile (16km) race this past Saturday. It was a good distance to get the body into race mode but not too long to cause injury.
My other running days during this second last week would generally be runs of between 10-15 kms at a comfortable pace. I’m fortunate that my running routes take me through some gentle, rolling hills, which help to simulate the latter sections of the P.E.I. full and half marathon routes.
I would certainly recommend you seek out some hills and put in a few kilometres to help prepare for marathon day. I like to set one day of the week aside for some easy speed work, which usually consists of a two- to three-kiometre warm up and then about five- to six-kilometres of 30-60-second sprints with equal cool down. It’s a simple – but effective – exercise that doesn’t totally wear you down. Keep it simple.
Stretching and strength training have become an important part of my training during the last year and it’s now become a daily routine of between 20-30 minutes every morning. It’s best to seek the advice of a professional to be sure you’re doing the exercises properly.
Hydration during and, especially, leading up to an event can be crucial to having a good day. I experienced dehydration twice this past summer during long distance events. Its effects are not pleasant and can linger for days. I generally aim for 1.5-2 litres of water consumption per day over and above what I’ll consume on a training run.
Now would be a good time to determine your footwear for the big day as well as the rest of your running attire. If you’re wearing new running shoes, be sure to take a couple of test runs in them as well as the socks you’re planning on wearing. No need to find out on race day your socks are sliding down the back of your shoes. Mid-October on P.E.I. could be two degrees and raining sideways or 25 degrees and sunny, so be sure to be ready for either.
Until next week, stay active but not as active, eat well and stay hydrated.
– Scott Clark is an avid runner and a board member for the P.E.I. Marathon
