Hopefully I'm not too little too late. My attenuated training has left me hitting only 16 miles (today) as my maximum distance. In less than 14 whole days I will be trying a race 10 miles longer.
The good news is my exhausting 16-miler today came on the heels of a tough week for running: a PR 10K 8 days ago, 3 days of running since with 8 miles yesterday, and less-than-race-quality nutritional status (multiple Mohitos and Cuba Libres last night). I'm hoping that correcting those factors (plus the fact Chicago is FLAT) will get me the additional 10 miles.
The [revised last minute] Plan:
1. Only short elliptical workouts for the next 9 days or so. Will keep doing nautilus / abs to keep in shape, but will stop that too 5 days or so beforehand. My best races have come after 2-3 weeks off totally.
2. A salad every day starting tomorrow.
3. Limit red meat and fatty meat. Replace with fish.
4. Day/Night before: No alcohol, no fat, carb-load, in bed early.
5. Morning-of: Power bars x 2, coffee x 1, water at least 1 hour before running.
6. During race: Will hit probably every-other water/Gatorade stop, alternating between the two. Will walk 30sec or so during drink stops. Will bring spare dry socks. Will do a Gel at 12 miles, then the one provided at 18 miles. No iPod.
1 comment:
Nice planning. Just don't forget the pre-run port-o-let crap. Very, very important.
Good luck!
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