I tend to take it easy for the last 2-3 days before a race. Maybe 3-4 miles with some strides, otherwise some light gym work with a little run on the t/mill. Definitely DONT do any hard running Fri or Sat.
I will still be doing my usual track session on Friday evening but will not push quite as hard. If this suprises you then consider this, my last half came off the back of a hard 5.5 run on the Wednesday before and the normal track session and resulted in a PB! Normally, providing I keep any hard runs controlled a few days before I find that it doesn't bother me.
I plan to halve the distance of all my runs the week before the GNR. Not sure yet what I'll do about the weight training - would drop it if it was a marathon, but very tempted to continue. I'll do nothing but sit on my bum and carbo-load on the Friday and Saturday.
Increase the proportion of carbs to about 70% at the expense of fat rather than protein. So pasta with tomato sauces, homemade deep-pan pizza going light on the cheese, spuds, lean meat and veg, bananas, malt loaf, fig rolls, dried fruit, bread of whatever sort you like, breakfast cereals...
But don't get too worried about diet - it's only 13 miles and your legs can easily store enough fuel for 13 miles as long as you're eating enough overall and haev done a spot of training. The most important thing is not to eat anything on the night before, or on race morning, that might upset your guts.
Aiming for 2:30 but secretly hoping for about 2:15, Nick. How about you?
I'm running with my sister, whose 13-mile time in training is about the same as mine (2:20), so we'll either spur one another on or be too busy chinwagging to run properly.
Do you know if we're given something approaching an accurate start-line-to-finish-line time, or should I take a stopwatch?
Sorry to take so long to come back, had to nip out to site, I am hoping to get under 2.20 but would love to beat 2:10, this is my first proper road race & I haven't ever run that far before so it will be a learning curve but really looking forward to it.
Comments
Definitely DONT do any hard running Fri or Sat.
I will still be doing my usual track session on Friday evening but will not push quite as hard. If this suprises you then consider this, my last half came off the back of a hard 5.5 run on the Wednesday before and the normal track session and resulted in a PB! Normally, providing I keep any hard runs controlled a few days before I find that it doesn't bother me.
Hope to see you on Sunday.
Increase the proportion of carbs to about 70% at the expense of fat rather than protein. So pasta with tomato sauces, homemade deep-pan pizza going light on the cheese, spuds, lean meat and veg, bananas, malt loaf, fig rolls, dried fruit, bread of whatever sort you like, breakfast cereals...
But don't get too worried about diet - it's only 13 miles and your legs can easily store enough fuel for 13 miles as long as you're eating enough overall and haev done a spot of training. The most important thing is not to eat anything on the night before, or on race morning, that might upset your guts.
I'm running with my sister, whose 13-mile time in training is about the same as mine (2:20), so we'll either spur one another on or be too busy chinwagging to run properly.
Do you know if we're given something approaching an accurate start-line-to-finish-line time, or should I take a stopwatch?