Day: February 3, 2020

Tips for Miami Marathon Race Week (video)

by fullcircle, posted in Blogs, Race Specific, Run

Tips for
Miami Marathon Race Week (video)

Image credit: Miami New Times

The race is this Sunday, are you ready?
 
Here are some quick tips you can apply this week and on race day to make it a great race.
 
# 1 Rest during Race Week
I know you’re concerned about losing fitness when you take rest days or easy days but this is so untrue.
 
Resting makes you get stronger and faster. Your body is able to recover, rebuild and absorb the training.
 
Now, this doesn’t mean sit on the couch and eat ice cream.
 
An easy week leading up to the race means reduced volume and a few well placed ORPS (Over Race Pace Sprints). See a sample week below.
Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?
 
Not very! That is my point.
 
Plan your pre post and during the race nutrition, NOW.
 
This one factor can throw all your hard work down the drain.
 
#2 Eat for Success before, during and after the race
You can be the fastest and strongest runner out there but if fueled wrong your body won’t deliver the performance you desire.
 
Why risk it?
 
If you’re looking for some suggestions on pre-race meals check out my blog: Top 3 Tried and True Pre-Race Breakfasts. This is individualized, so stick to what you’ve used in training for your race and adjust for higher performance on race day.
 
Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!

#3  Stretch
With reduced activity this week you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week.

Follow along with this video for an awesome stretch session:

#4 Write out a Race Plan and stick to it –

A race plan is something I recommend so you have a map to follow guaranteed success.

Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including all of your race day goals.

This includes:

Eating meals that will support your race complex carbohydrates, quality protein and good fats.

  • What sports nutrition you will use during the race and when to eat it
  • Warm up training routine
  • Your goals for the race itself
  • Heart rate and pacing plans during the race and
  • Your recovery details post-race- (What’s your reward??)

This can be as detailed or simple as you like.

The important things are to write out your goals in a positive light.

Avoid statements like, “I hope I don’t quit.”

Instead, write “I will run at my goal race pace from aid station to aid station” or “I will hold 8:15 minute miles for my last 3 miles.”

You may also want to include any concerns you might have about the race and write out your solutions to them in case they occur.

For example, if you’re concerned about how to pace the bridges in the race, pace yourself more gradually as you start the climb.  You’ll have energy at the top of the bridge to run down with momentum and good form.

Or, if you’re worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.

I like the program on this website:
Run Pace Chart

Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time.  Then announce it to your friends and on social media!

#5 Sleep
I know, I know, you’re super human and can get by on 5 hours of sleep.  Wrong!!!

You are only fooling yourself.

You can do this a few time a week, but if you are consistently sleeping 5 hours or less a night you’re being less productive and sacrificing good performance from your body and brain.

I believe in putting science to the test. Get 8, plus hours of sleep a night for 5 nights in a row and I guarantee you’ll feel superhuman even without caffeine!

#6 Get Your Race Packet Early
Pick up your packet early. Wear your compression socks, browse the expo as you sip on some organic coconut water. Then get off your feet and avoid any chaos.

# 7 Mantra’s
Half and full marathons are long distances and you can lose focus easily during the race.

Pick a few mantra’s to keep you present in the moment as well as focusing on your breathing.

Some of my favorite mantra’s are:

“Fast Arms, Fast Feet”
“Quick Light Feet”
“I Got This” ,
“Right, Left, Right, Left”
“Fall Forward”

# 8 Hit the port o potties before you start
There are lines of people for the bathrooms along the race course. Avoid the wait by emptying your bowels before the race starts.

# 9 Start with a Disposable Water bottle
Skip the lines at the first 3 aid stations. Add a pinch of real sea salt or your favorite electrolytes. You can stop at the aid stations farther down as it gets less crowded.

#10 Smile
Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners and be grateful for your awesome, strong, successful body.

Now go have an awesome race!

I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻

Namaste,
Coach Erinne

*Bonus
Sample Week Leading up to Race Day
Monday – Sleep in, stretch using foam roller and write out your race plan; Put your race plan for the weekend and send to your coach for feedback, get a massage.

Tuesday – Start with dynamic warm up then easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run).  In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) at slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with total body stretch and core routine specific to running.

Wednesday – Easy 45 minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time.

Thursday – Similar to Tuesday

Friday – Day off, mental and physical prep, pick up packet today.

Saturday – Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, prepare for temperatures accordingly with layers.

Sunday – Race Day, make it a great day follow your plan and don’t forget to SMILE and Enjoy! You Got This!!!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link:  http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.