9 Tips for
Miami Marathon Race Week
Image credit: Miami New Times
The race is 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 are concerned about losing fitness when you take rest days or easy days but this is so untrue. When you rest you actually get stronger and faster because your body is able to recover, rebuild and assimilate all the training stress you have been applying to it over the last few weeks. Now, this doesn’t mean sit on the couch eat ice cream. An easy week leading up to the race means reduced overall volume and a few well placed ORPS (Over Race Pace Sprints).
#2 Eat for Success before, during and after the race – 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 nutrition for Saturday and Sunday pre-race and during the race NOW. This one factor can throw all your hard work down the drain. You can be the fastest strongest runner out there and if you don’t fuel well, it can be a big problem. Why risk it? If you are looking for some suggestions on pre-race meals check out my blog Top 3 Tried and True Pre-Race Breakfasts. This is highly individualized so stick to what you have used in training for your race and adjust slightly 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.
#4 Writing a Race Plan and stick to it – A race plan is something I recommend so you have a map to follow for almost guaranteed success. All you do is write out everything you will do from Saturday morning when you wake up to Sunday after the race including your race day goals. This includes; eating meals that will support your race, what sports nutrition you will use during the race and when you will eat it, warm up training, your goals for the race itself, heart rate and pacing plans during the race and your recovery details post-race. This can be as detailed or simple as you like.
The important things are to write out your goals in a positive light, meaning 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 also want to include any concerns you might have about the race and your solutions to them in case they occur. For example, if you are concerned about the bridges in the race, I would ask you to pace yourself more gradually as you start the climb so you have energy at the top of the bridge to run down with momentum and good form. Or another example would be if you are worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you in check and moving 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 but know within about 5 minutes plus or minus.
#5 Sleep – I know, I know, you are super human and can get by on 5 hours of sleep a night, Wrong!!! You are only fooling yourself. Yes, you can do this a few days a week but if you are consistently sleeping 5 hours or less a night you are being less productive and sacrificing good performance of your body and brain, the research is there. I’m a big believer in putting science to the test. Get 8 plus hours of sleep a night for 5 nights in a row and I guarantee you will feel superhuman even without caffeine!
#6 Get Your Race Packet Early– The best thing to do is get your packet early, browse the expo and get off your feet wearing your compression socks and sipping on coconut water. Avoid the chaos.
# 7 Have a few Mantra’s – 13.1 and 26.2 are long distances and you can lose focus on the job. Pick a few mantra’s to keep you present in the moment. Some of my favorite are – “Fast Arms, Fast Feet”, “Quick Light Feet” “I Got This” , “Right, Left, Right, Left” “Fall Forward”
# 8 Bring a Disposable Water bottle – at race start so you can skip the lines at the first 3 aid stations. Add a pinch of real sea slat or your favorite electrolytes. You can get to the aide stations farther down as it gets less crowded.
#9 Smile – Have fun and enjoying every second of this opportunity to run, 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 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻
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 at slightly above your goal race pace, if you are just racing to finish, just 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 and foam roll and stretch, visualize your race plan exactly how you want it to go.
Thursday – Similar to Tuesday
Friday – Day off, mental and physical prep, pick up packet today if you can.
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!
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.