The weeks before your big event can be some of the most exciting and fretful. You are thrilled to be completing your program and accomplishing a goal you set your mind to, but anxiety-ridden about challenges that may arise. I remember the days before my first big race, guarding my body like it were The Constitution, afraid that stepping off a curb the wrong way would put my goal in peril.
Over the years, I’ve gotten better and more practical about dealing with this anxiety. There’s no need, as I’ve learned, to become phobic about germs, irrational about your diet or sedentary the week prior to a race. I’ve done all these things and still have had bad races. In the end, your best bet is to be rational and remember that there are some things you are not going to be able to control — like your child getting sick or your co-worker dropping the stapler on your pinky toe. Work on controlling the things that are within your grasp and understand the following principles. In most cases you’ll succeed AND enjoy it.
1.) Your workout plan: The week prior to a race, should be mellow, but include exercise to keep the body loose. At this point, you’ve done all the hard work and your body knows what to do. To keep it tuned up, but not burnt out, you should plan to run during the week. Your goal here is to replenish and build up energy supplies in your muscles. One week prior to the race, I like to run about half the distance of the actual competition. I then run two other times during the week that are half that distance. These runs are at a leisurely pace and for pure enjoyment. For instance, if I’m running a half marathon, the week prior to the race, I’ll run 6.5 or 7 miles. During the week I’ll run two 3 mile runs and two cross training workouts. I will also incorporate some strength training in the earlier part of the week, but nothing new or unusual. So don’t pick this week to raise your weight stack on calf raises by 10 pounds. Unless you are a seasoned runner, take the two days prior to the race off. So your workout week might look like this:
Sunday: 7 mile run
Monday: Bike for 30 minutes, strength training 40 minutes
Tuesday: Yoga
Wednesday: 3 mile run, strength training 40 minutes
Thursday: 3 mile run, Strength training 40 minutes
Friday: off
Saturday: Walk
Sunday: Race day
2.) Atkin’s nightmare: Your muscles feed off an energy supply known as ATP. This substance is created from glycogen, essentially carbohydrates. For most people who are beginning or moderate runners, you want to eat about 55 percent of your calories from carbs. If you are a serious runner or advanced, you should look to get about 70 percent of your calories from carbs the week prior to a race. Start incorporating more carbs in your diet three days prior to your event. Pick good carbs, such as pasta and rice and pair them with good, low-fat proteins, such as chicken or low-fat cheese. Don’t eat anything new or things you’ve never tried before and don’t substantially increase your caloric intake. Eat plenty of fruits and veggies, but be careful of eating too much fiber. The morning of the race, choose foods that you’ve eaten prior to running in the past that you know sit well. Some people have a hard time eating early in the a.m. Oatmeal usually sits well with me. So I eat that about 90 minutes before an event and then just before heading out, I will eat some graham crackers with peanut butter. Oh, and skip the coffee, which is a diuretic.
3.) ZZZZZZZs: Get a good night’s sleep, especially the days before the race. Plan quiet evenings and start unwinding an hour before you go to bed. Don’t try and do your taxes or conquer the clutter in your cupboards just before bed time. Your body needs time to recharge in order to perform properly.
4.) Top it off: You really want to make sure you are well hydrated the week before your race. You should be drinking at least 64 ounces of fluid a day. Prior to your race, drink 16-24 ounces about 90 minutes before you head out. This will ensure that the fluids are through your system before you hit the road.
5.) Be a wallflower: This is not the week to try a new sport, such as fencing, or to venture into the new Chinese restaurant that opened down the street. I know it sounds unexciting, but it’s just for a week. You can do fencing and Chinese next week.
6.) Don’t stress: Finally, if you end up sick, with a pulled hamstring and food poisoning, don’t sweat it. Things like this WILL happen to you if you do enough racing. First order of business is healing yourself. The second order can be choosing a new race. There are always other events and most likely there’s one near you the following weekend.
Mothers on the Run 