Pre race plannings
Now that the race is getting near, it's good to have some planning on the pre race.
Below are what I have visited and worth noting:
The 48 hour countdown
Prerace Nutrition Mistakes
Prerace food strategy
Few issues though:
My training plan doesn't include training 2 days before. Only exactly the day before.
The much emphasized carbo loading before race day, is just like my normal eating habit. This gives 2 meaning; 1- I have been eating a lot at any given time, hence the weight gain despite heavy training. 2 - I need something else other than pure carbo to help keep me going.
The following is what has seem to be working for me:
Some gu chomps
Proviton
Kurma
Some buns
And all those are only around 1 hour pre race. But this is the marathon for goodness sake..energy requirement is different.
Few takeaways that I'm particularly interested on:
Do a short fast workout 2 days before. I will modify it to only a day before due to reasons mentioned above. One particular takeaway would be to include dash of speed to prime the nervous system for competition. That is not currently in the plan...but short doses of dashes would do.
Wake up 3 hours before, as you won't perform optimally within couple of hours awake. I have always woke up 2 hours pre race at max. Usually I would maximise it as much as possible. With MWM race time of 4.45, I will need to wake up around 1.45? That seemed quite ridiculous, but it's worth noting for.
If I ever managed to wake up ever so early, I should try to tweak my normal routine (this is the marathon, every routine is worth tweaking), by having short shakeout run of 10 mins, involving shuffle, light jogs, strides and light stretching.
Verdict
Warmups
Warm ups are important. Again, no matter how well versed I am on all the possible dynamic stretches and warm up available, it is never wrong to still learn a thing or 2. Some useful links as follows:
Warm up pre race
When to and How to Warm Up for Better Race Performances
Below are what I have visited and worth noting:
The 48 hour countdown
Prerace Nutrition Mistakes
Prerace food strategy
Few issues though:
My training plan doesn't include training 2 days before. Only exactly the day before.
The much emphasized carbo loading before race day, is just like my normal eating habit. This gives 2 meaning; 1- I have been eating a lot at any given time, hence the weight gain despite heavy training. 2 - I need something else other than pure carbo to help keep me going.
The following is what has seem to be working for me:
Some gu chomps
Proviton
Kurma
Some buns
And all those are only around 1 hour pre race. But this is the marathon for goodness sake..energy requirement is different.
Few takeaways that I'm particularly interested on:
Do a short fast workout 2 days before. I will modify it to only a day before due to reasons mentioned above. One particular takeaway would be to include dash of speed to prime the nervous system for competition. That is not currently in the plan...but short doses of dashes would do.
Wake up 3 hours before, as you won't perform optimally within couple of hours awake. I have always woke up 2 hours pre race at max. Usually I would maximise it as much as possible. With MWM race time of 4.45, I will need to wake up around 1.45? That seemed quite ridiculous, but it's worth noting for.
If I ever managed to wake up ever so early, I should try to tweak my normal routine (this is the marathon, every routine is worth tweaking), by having short shakeout run of 10 mins, involving shuffle, light jogs, strides and light stretching.
Verdict
- No major difference on carbo quantity I guess on the week leading to the race
- I will continue on doing my normal prerace fueling as above
- Planning on having some performance inducing fueling. The actual plan is to have Msfitrunner's prerace meal of a scoop of Generation UCAN. But of course I don't have it. But I came across Powerbar's version of that before, so might have a look on that one.
- Also inspired by Msfitrunner, some breakfast bar. Her's is homemade and only half.
- Planning on increasing the caffeine with Malta. Msfitrunner consumed coffee in the morning, I don't think I can consume coffee too early, and it will clash with my iron pill. Caffeine will have the same effect as well, so what I'll do is maybe to delay the caffeine intake to slightly before the race
- Post race, I need to have some recovery bar in hand. Waiting to have a proper breakfast will be just too late. But not sure with MWM's arrangement, they might have better post race arrangement than others. The best is if I can mirror Msfitrunner's of the recovery drink right after it. But I don't think I can afford it, logistically. Will try and error in the next marathons perhaps?
This serves as a shopping list as well, with only 2 weekends to spare. Running lab has failed me last time, this has left me with only Athlete's World to rely on.
Warmups
Warm ups are important. Again, no matter how well versed I am on all the possible dynamic stretches and warm up available, it is never wrong to still learn a thing or 2. Some useful links as follows:
Warm up pre race
When to and How to Warm Up for Better Race Performances
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