Race day is almost here now. One week from today I will run my 14th marathon, and 8th here at home. I had one final full week of training this here although I did dial back on the mileage once again. I ended this week with a total of 79 km.
I managed to fit in two good workouts this week where I was able to push the pace a bit. Tuesday’s run ended up being a 12 km effort with 7 km done at my tempo pace.
Thursday my speed workout involved a 2 km warm up, 6 x 200m/200m easy, 5 km @ 4:30/km, 1:30 easy, 6 x 200m/200m easy. I had planned to make the workout even longer with a longer warm up and cool down and longer run at marathon pace but had to cut it short due to time constraints. I think I still managed to put in a solid effort.
This morning I went for my last long run before the marathon. It was an easy 19.6 km effort and it was fitting that I saw several of these along the way…
In terms of what’s left before the marathon I have a few 6-7 km runs and a 12 km marathon pace run scheduled. I plan to keep my mileage around 50-55 km. My training is done so there is no need to push beyond that in the final week.
More importantly I plan to try and get to bed early every night leading up to the marathon and loading up on carbs (I got start on that tonight by picking up some supplies at the grocery store).
How was your week?
Presently I am in the midst of the final week of my three week taper before race day on Sunday. For the first time the overall goal for this week is not a mileage goal. The goal for me is simply to get in a few runs to keep my legs loose and avoid injury.
I started off the week by fitting in just over 16 km for my long run Sunday morning. My goal for the morning was to fit in anywhere from 16-20 km so I was pleased with the 16 km I managed to fit in. I also had the opportunity to run with a friend who will be running his first marathon Sunday morning. Since I live close to the start/finish line I took him out for a loop that included a good portion of the race course.
The plan for the rest of the week was just to get in a few more runs before Sunday. Yesterday I took a planned rest day and this evening a thunderstorm forced me to take an extra rest day. That means my plan is now to run tomorrow Thursday and Friday. Other than a 10 km marathon pace effort tomorrow or Thursday the rest of those runs will be short and easy efforts.
More important than that this week will be my diet. I have started paying closer attention to my daily carbohydrate intake as I look to build that up leading up to Sunday morning.
One other thing I have started doing which hopefully will help me get into the right frame of mind for Sunday is watch running related movies. I started that over the weekend by watching Spirit of the Marathon and Running the Sahara. Next up, Run Fatboy Run and Without Limits. If you have any others to suggest please leave a comment below.
What do you like to do in the last week leading up to a marathon?