This is the week. Marathon week. As promised, this is the final post in my Marathon Wednesday Series. This post was originally going to be a compilation of marathon inspiration from interviews I gathered from people who have completed marathons, but life happens and that idea never happened. So instead, I am sharing a few things I am intentionally incorporating into my week to help with my performance come Sunday. While at this point there is not much more I can do that will change my fitness, there are a few small intentional choices I have made this week to help me feel both physically and mentally ready. So, if you are gearing up for your fall marathon and have all the weeks of training carefully laid-out, but feel a little less certain about what that final week should look like, this one is for you! Here is a checklist of 10 things you should consider doing the week of your marathon.
1. Run Less Miles
Depending on who you ask, people will have different opinions of what your mileage should like in that week leading up to the big 26.2. Most schools of thought can agree that cutting back on mileage is a good and necessary thing; however, there are some that don’t believe in a full-on taper. The thing with training is that especially after all the major miles and workouts have been put in, the final week is more about your mental state. For some, they might feel better if they don’t cut back a ton in miles. For others, a significant cutdown helps them mentally feel ready. While I was initially resistant to cutting back a ton on the mileage, I have cut my runs this week down to either 4 or 5 mile runs. This is about 3 miles less per day. I am also taking the Thursday before the race off. This is putting me at about 21 miles before I race the 26.2. While there is definitely still a temptation to squeeze in a few more miles this week, I know that those miles won’t help. If anything, they could keep me from fully recovering and feeling my freshest in the race.
2. Run a Workout that Brings Confidence
While there is no need to run a crazy workout during Marathon Week, a very short and easy workout, is a good thing to incorporate to help give you confidence going into the race. I ran a workout on my normal workout day, Wednesday. It was just extra short. I ran a 2 mile warm-up, 2 miles at my goal marathon pace, and a mile cool down. This workout was solely for confidence. I ran the two miles about 10 seconds faster than my goal pace and that was intentionally trying to go really easy and controlled. This was a huge boost in confidence. I finished those 5 miles feeling amazing. I highly suggest creating a light workout, like the one above, to help remind you that even in your tiredness, all those miles and hard work paid off. You are fit. You are ready.
3. Drink Lots of Water
This is an obvious one, but especially if you are not great when it comes to hydration, this is the week to be extra intentional about it. Carry that bottle everywhere. Have a cup of water by your bedside. I used to be really great at drinking water, but ever since becoming a mom, I so easily forget to drink water for myself. I am constantly putting Hudson’s sippy cup in front of him, but don’t do the same for myself. This week, I am all about the water. I just sit and drink whole glasses and actually think about how that water is getting my body ready for the race.
4. Take an Epsom Salt Bath, Sleep In Compression Socks & Roll
I just wrote a post about the importance of recovery, if you missed it, you can check it out here. Recovery is essential throughout training, but this week, especially, I have been making sure I dedicate daily time to recovery. We just had our bathroom remodeled, so we can now take baths! Taking an epsom salt bath is a great way to relax your muscles and allow for blood flow. Every night this week, I have been sleeping in my compression socks. Again, increased blood flow. While I have not been great at rolling out during this whole training block, I am trying to spend a few minutes rolling out before I go to bed.
5. Listen to Inspiring Marathon Stories
While I typically listen to a variety of different podcasts, this week my ears are being filled with inspiring marathon stories. While who knows what I will be thinking about during the race, I like to think that I will carry bits and pieces of the motivation and inspiration I have listened to throughout my week.
6. Try to Conserve as Much Energy as Possible (early to bed/naps)
I like to keep my days full and busy. While we still have had relatively full days with getting runs in and then going to our church’s Vacation Bible School, I am working really hard at trying to not use up too much energy. I am letting certain things go this week. I know they will be there for me next week. While this one is harder for me, I am also trying to get more sleep in. We are working on going to bed slightly earlier. While I am not really a nap taker, I am taking my afternoon rest time seriously this week.
7. Focus on Nutrition (but still eat cookies!)
Since I am really just running for fun right now, I haven’t been going crazy with nutrition, but this week I really am focusing on making sure I get good, healthy calories in. Lunches are the hardest for me. I always make Hudson a nice, big lunch, but for some reason I always find myself just snacking or eating random leftovers for lunch. This week I am trying to put together more comprehensive lunches for myself. Our dinner meals are usually pretty healthy, but we are especially focusing on getting in good proteins and healthy carbs. Think salmon, chicken, steak, rice, quinoa, pasta. Like I mentioned in the title, I still am eating sweets! Those cookies are necessary. They won’t ruin a race.
8. Visualize the Race
All week there has been a background track in my mind of me racing the course. I am present, but there is still part of me that has my mind racing. I am playing out different situations. I am imagining feeling super strong. I am thinking of scenarios that could go wrong and how I will respond. I picture running in a pack and holding on when the pace changes. A healthy dose of visualization, regardless of the type of runner you are is important. Even if time does not matter to you, and the major goal is to get to the finish line, thinking about running through the course, is important. Think of any big, important thing you do. You visualize how it will go, you plan, you prepare. Running a marathon is a big, important thing. You must visualize. Also, if this will be your first time on the course, I highly recommend finding a YouTube video or resources that takes your through the whole course. We watched the course video a couple months ago, but we will definitely watch again the night or two before the race.
9. Break In Race Shoes
If you plan on racing in marathon flats, be sure to break them in! My pretty white and pink New Balance flats just came in the mail last week. Each day this week I have been wearing them. I did one workout in them and the other days, I have just worn them for a few days out on errands.
10. Do Strides
Last, but not least, do strides. These could be longer strides, like a minute or they could be super short, like 20 seconds. The idea is to give your legs a little feel of moving quicker and getting some turnover in. I also use strides as confidence builders and work on my form. This week, I have not had a ton of time to do strides after my run, so instead I have used the last portion of my run to incorporate a few strides where I pick up the pace. This is a great sharpening tool. It is the cherry on top to weeks and weeks of hard training. Side note: strides are a great idea to do throughout training, but it hasn’t been something I have been very consistent at during this training block.
To those running San Francisco this week or to those running a fall marathon, best of luck! Enjoy this final week of training. As my college coach used to always say, “The hay is in the barn.” It is. You’ve done the work. You’ve got this. Enjoy it. Push yourself. Believe you can.