Hi all – how are you ? Enjoying your training ? We are now entering the last full week of training before we start tapering for the race. How time has flown !!
Last week you needed to achieve a volume of 32km and do a long run of 14km. As we move into our last full week, now is the time to make sure you get your final runs in and make the last 8 weeks of training all worth it before we start to taper and focus on the race day.
Have you ran any of your runs on mixed surface or trail ? I know some of you have ran on the canals and KWP Park run which hopefully should be good preparation for the race itself.
I have posted questions on the C2C Facebook page and messaged people around timings for race day. The race starts at 9am and you need to be ready by 8.40am which makes me think the coaches must be leaving at 8am at the latest. It may be even 7.30am. Unfortunately there is little information on the coaches so I will let you know if/when I get a response.
Assuming 8am using above timings, I will be out of bed for 6.30am for breakfast making sure I am fuelled and properly hydrated for the race. I’ll leave home at 7.30am to get down to the coach car park. I will take a small bag with me with a banana and gel to take for the race about 20 mins before the start. The amount of liquid I’ll take with me will be exactly the same as training unless weather conditions change significantly.
What works for you ? Now’s the time to think about it. Race prep starts now in terms of generally getting organised, but its really starts in earnest a couple of days out from race day.
I can’t give you nutritional advice but my personal preference is to start increasing more carbs and have slightly less protein as my evening meals. Eat healthily in your taper week (if you haven’t been up until now) and the night before you are best avoiding spicy foods and alcohol. Certainly don’t try a new dish the night before – stick to food you know. The same goes for your morning breakfast – a full english may not be the best idea! I like to have porridge, toast and a banana with coffee.
The main thing is to pack everything you need the night before, go to bed early and plan your morning so that everything goes to clockwork. This can save a lot of stress and rushing on the day.
What do I need to do this week ?
On Tues at the Peel Club run you need to run 10km. So by all means do the short run but if you get to the end of the run with the club and you have only done 7.2km then you need to carry on running to hit 10km.
You should run this at a tempo pace or Z3 into Z4 (hard).
On Thurs at the Peel Club structured run make sure you cover 8km. I have not set a heart zone here as it really depends on what the session is. Again run extra at the end if you need more KM’s.
At the weekend you need a 16km run to finish off the week but it needs to be an easier pace at Z2. You would surprised how little effort this takes and your watches can help you from putting too much effort into the run. Now is a good time to concentrate on your running form – head, shoulders, breathing, arms, knees and cadence etc.
My mileage this week was 37.9km running and I ran for a total of 4hrs 30 mins. This includes the Fell Running Leadership Course I did today which was a fantastic day out and I worked with a great group of people.
Another tough week ahead but this course has helped me be more disciplined about my weekly running routine and really focus on what I need to do.
If you have any questions the post them on the Intermediate Facebook page so that everyone can see the Q&A. If you want to PM me direct then you can do that too.