With just under 4 weeks to go until race day, you have just entered a bit of a no man’s land period of your preparation. The big training is done, but it is not time to taper just yet.
This week feels to me a bit like the stretch between the half marathon mark and the 32 kilometer mark in a marathon race. You need to stay focused on the basics, keep it steady, take careful note of your hydration and fuel status and then just ride out the kilometers before that final 10 kilometer push.
The same goes for this upcoming week, it is all about maintaining your body by keeping on doing what you have been doing and paying close attention to your health, allowing space for the body to heal from the hammering it has been taking.
- Don’t try anything new in training. Keep it steady and take time out if experiencing any overtraining warning signs.
- Pay extra attention to your nutrition. Your body is likely to be quite depleted at this point. Make an effort to get in regular sit down balanced plates of whole food and top up with some veggie juices and nutrient dense smoothies. Think immunity and fuel.
- Listen to what your body is telling you. Get any nagging aches and pains seen to by a running specialist physio. This is probably the best time to take a few days off if that is what is needed.
- If you are feeling any cold or flu symptoms or just sleep deprived, take a mini break!
- Replace one of your weekly runs with a TLC session for your body. Some ideas: Go for a massage or do some self-massage, give your feet an epsom salt soak, do an hour of foam rolling, mobility and stretching.
- Replace your shoes if they are needing replacement.
- Give your mind a break by doing some watch free runs!
Onwards and upwards!