With two big races happening in the midwest this weekend, I thought it would be appropriate to give some last minute race week tips:
1) Training – You’ve already done all you can training-wise. No running you do this week will make you faster, but it’s possible the running you do this week could hurt you (if it’s too much or too fast). I’d suggest taking either Monday or Tuesday off, and then keeping any other runs this week under six miles. I also think a two mile run on Saturday would be good, but you probably don’t need much more than that.
2) Hydrating – Drink lots of water this entire week. There is such a thing as overhydrating, though, so I think it’s more of ensuring you get the 8-10 glasses/day. When you start to get to Saturday night, I’d stop drinking out of habit and only if you’re thirsty. Last thing you want when running a half marathon is to have to stop for a bathroom break.
3) Eating – Carb load this entire week; it really is a process rather than a one meal shot. A lot of people think of the big pasta feed the night before is a great thing, but my suggestion would be to have this meal on Friday night. That will give you all day Saturday to digest the food, and you won’t be left with a full stomach the morning of the race. I’d eat something a little lighter on Saturday night (like a sandwich) and then make sure to eat a granola bar or fruit or something the morning of the race, preferably an hour or two before you run.
4) Sleeping – They (experts) say two nights before the race is the most important night for sleep. Hopefully you are able to get some solid sleep this week, especially on Friday night.
Anyway, that’s my short list of things to think about. If you can even take one or two of these points, I think it will be beneficial.
Have a good half marathon week! Happy Running!