{"id":2254,"date":"2012-06-19T22:54:17","date_gmt":"2012-06-20T05:54:17","guid":{"rendered":"http:\/\/www.apolonio.com\/blog\/?page_id=2254"},"modified":"2012-06-19T22:54:17","modified_gmt":"2012-06-20T05:54:17","slug":"race-week-prep","status":"publish","type":"page","link":"https:\/\/www.apolonio.com\/blog\/?page_id=2254","title":{"rendered":"Race Week Prep"},"content":{"rendered":"<p>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.<\/p>\n<table>\n<tbody>\n<tr>\n<th><span style=\"font-weight: normal;\">Day<\/span><\/th>\n<th><span style=\"font-weight: normal;\">Workout<\/span><\/th>\n<th><span style=\"font-weight: normal;\">Meals<\/span><\/th>\n<th><span style=\"font-weight: normal;\">Notes<\/span><\/th>\n<\/tr>\n<tr>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Monday<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Four plus or 5k<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Whatever, but limit portion size<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Hydration Starts 1 Gal a day<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Tuesday<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Two Lap + 1 Walk<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Breakfast \u2013 BPJ Sandwich, Fruit, Yogurt<br \/>\nLunch \u2013 Subway Sandwich<br \/>\nDinner \u2013 Chicken<br \/>\n<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Go to bed before midnight<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Wednesday<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">30 minutes Treadmill<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Breakfast \u2013 Oatmeal. Cold Cereal, Fruit, Yogurt<br \/>\nLunch \u2013 Subway Sandwich<br \/>\nDinner \u2013 Pasta + Salad.<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\"><br \/>\n<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Thursday<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Easy 1 lap, 1 walk<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Breakfast \u2013 Big Breakfast McDonalds<br \/>\nLunch \u2013 Leftover Pasta<br \/>\nDinner \u2013 Veggie Burger<br \/>\n<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\"><br \/>\n<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Friday<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Friday will be 2 lap walk. Plus some push ups and sits ups, and a first, meditation.<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Breakfast \u2013 Cereal, Peaches<br \/>\nLunch \u2013 Ramen Noodles, w\/ meat and Small Sandwich.<br \/>\nDinner \u2013 Fish (light, little rice)<br \/>\n<\/span><\/td>\n<td><span style=\"font-size: 12px; line-height: 18px;\">Go to bed at 8PM<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Random Thoughts<\/p>\n<ul>\n<li>A lot of Race Week is Mental Preparation<\/li>\n<li>Get 8 hours of sleep the day of AND the day before the race (So Thursday night and Friday Night)<\/li>\n<li>Take Friday Off<\/li>\n<li>Hydrate during the whole week because come race morning, you don&#8217;t want to tank a quart of water, you just gonna pee<\/li>\n<li>Charge your cell phone<\/li>\n<li>Make sure your play list can make it 3 hours.<\/li>\n<li>Target 3AM as your wake up time Saturday to stretch.<\/li>\n<li>Take a shower, don&#8217;t use anything that will dry out your skin.<\/li>\n<li>Get everything ready Friday, lay it out, etc.<\/li>\n<li>Don&#8217;t get mad if things don&#8217;t go the way you plan.\u00a0 Expect some course corrections during the week.<\/li>\n<li>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.\u00a0 Break down your run make little goals.<\/li>\n<li>Those mile markers will seem farther and farther apart at the end, don\u2019t 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.\u00a0 Or when you hit the 11 mile mark think, you have less than a Seaward park loop.<\/li>\n<li>Your music, each mile should be about 3 or 4 songs.\u00a0 13.1 miles, I would say about 40 songs.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &hellip; <a href=\"https:\/\/www.apolonio.com\/blog\/?page_id=2254\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-2254","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/pages\/2254","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2254"}],"version-history":[{"count":1,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/pages\/2254\/revisions"}],"predecessor-version":[{"id":2255,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/pages\/2254\/revisions\/2255"}],"wp:attachment":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}