I am in the middle of Race week for my 4th 1/2 marathon and want to Post some Prep stuff I have done in the past and would like to to follow moving forward.
| Day | Workout | Meals | Notes |
|---|---|---|---|
| Monday | Four plus or 5k | Whatever, but limit portion size | Hydration Starts 1 Gal a day |
| Tuesday | Two Lap + 1 Walk | Breakfast – BPJ Sandwich, Fruit, Yogurt Lunch – Subway Sandwich Dinner – Chicken |
Go to bed before midnight |
| Wednesday | 30 minutes Treadmill | Breakfast – Oatmeal. Cold Cereal, Fruit, Yogurt Lunch – Subway Sandwich Dinner – Pasta + Salad. |
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| Thursday | Easy 1 lap, 1 walk | Breakfast – Big Breakfast McDonalds Lunch – Leftover Pasta Dinner – Veggie Burger |
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| Friday | Friday will be 2 lap walk. Plus some push ups and sits ups, and a first, meditation. | Breakfast – Cereal, Peaches Lunch – Ramen Noodles, w/ meat and Small Sandwich. Dinner – Fish (light, little rice) |
Go to bed at 8PM |
Random Thoughts
- A lot of Race Week is Mental Preparation
- Get 8 hours of sleep the day of AND the day before the race (So Thursday night and Friday Night)
- Take Friday Off
- Hydrate during the whole week because come race morning, you don’t want to tank a quart of water, you just gonna pee
- Charge your cell phone
- Make sure your play list can make it 3 hours.
- Target 3AM as your wake up time Saturday to stretch.
- Take a shower, don’t use anything that will dry out your skin.
- Get everything ready Friday, lay it out, etc.
- Don’t get mad if things don’t go the way you plan. Expect some course corrections during the week.
- When you are running, if you got to walk, go ahead, but focus on the next thing you should run to, if it is the next mile marker, up the next hill, the next stop sign, the next light post, or the next tree. Break down your run make little goals.
- Those mile markers will seem farther and farther apart at the end, don’t focus on that, think about your training, like when you hit the 7 mile mark, you can think to yourself, it is just the a Lake Washington run left. Or when you hit the 11 mile mark think, you have less than a Seaward park loop.
- Your music, each mile should be about 3 or 4 songs. 13.1 miles, I would say about 40 songs.