• Home
•  »  Resources
•  »  Physical Tuning
•  » Final Marathon Preparation

 

Marathon Preparation

The final week



Shoes: there is a lot of personal preference for any one of a dozen makes of shoes, and hundreds of models.  However, The race day shoe should be one that the runner has done some actual training in, and in the terrain (and weather conditions), under which that the race will be held.

Clothing: Should be comfortable, and not to warm.  The least amount of clothing to be comfortable is the best, as carrying extra weight is not desirable. If weather conditions change during a race, be prepared to shed clothes or add if feasable.
Tights are a personal preference for colder weather.  They do not alter running economy.  Many runners prefer nothing on their legs in most conditions.

Pre-Race Week:

Monday: (before Saturday Race): Eat first meal of the day the same food and at the same time You expect to be eating pre-race meal on Saturday (90-120 mins b/4 start). No exercise (except Yoga, if desired). Go to bed 1 hr earlier for the rest of the week.
Tuesday: Repeat first meal of the day routine.  Easy run 3-4 miles. Add a LITTLE  (2-300 calories) extra carbohydrates to  each meal for the rest of the week.
Wednesday: Repeat first meal of the day routine Review pre-race routine.  Make sure clothes are appropriate (check weather forecast) and ready, get nutrition ready for race (gels, bars, drinks).  Get a massage.
Thursday: Repeat first meal of the day routine.  No Exercise (except yoga, if desired).
Friday: Repeat first meal of the day routine.  Take day off from work if possible, get extra relaxation. Early in the day, Run 3-4 miles, with 100m Fartleks. Start drinking extra water to get hydrated.  Shouldn’t have to relieve yourself more than 1x/hr.

Saturday: (Race Day):
Wake-up
Get out of Bed
Drag a comb across your head
Start Hydrating, small sips of water, don’t overdo it.  
Eat Pre-race meal 120-180 mins. b/4 race time.
Warm-up 15 mins.
Stretch
Short jog
Check in.
Put on Race Clothes and Number.
Stretch again
Do 5-6 Strides, 20-30 seconds.
Relax and prepare mentally

Race:
Get in start position at front 1/4 of your group.
Start running at your pace. By mile 32 be at goal pace.
Relax, focus on your form, breathing, your running skills.
Finish with a smile
Consume 32 oz of a recovery drink (preferably with a small amount of protein) w/in 20 minutes of finish.  
Keep walking, stretch thoroughly.  Have a short massage (sometimes available at finish lines).
Drink water to re-hydrate.
Eat a moderate meal w/in 60-90 minutes of finishing.
Take a nap with legs slightly elevated.
Eat another (lighter meal)

Race Hydration and Nutrition:
It’s critical to maintain proper hydration and some fueling during the Marathon. Take small sips of water throughout your run, and at aid stations, take a brief walking pause to consume a little more.  It’s more important to lose a few seconds of time and get a good drink, than keep running, and lose most of the drink over you.
It usually possible to discover what type of gel and drink that the aid stations are passing out.  If you’re not carrying your own, during the race, I highly recommend training on your long runs with the same products that will be offered at the aid stations.
If it is hot, then dump water over your head to cool yourself. If you have a choice between drinking it and “wearing it” drinking will cool your body better.

Hydrate            Hydrate            Hydrate    

Race Pacing:
Focus on running 20 miles then only 10k (6.2 miles) left!
Perception of slowing is worse than the actual pace of slowing. Know your splits for your goal pace :

5k                15m
5m                20m
10k                24m
10m                 26.2m
13.1m