Homestretch Training: Part I

As we head into the last few weeks before the big Walt Disney World Marathon Weekend it’s important to note certain homestretch training issues that I have certainly learned from through the years and wanted to share them with you.

Please remember that I am NOT a professional trainer but am just sharing my experiences with you and that what works for me may not work for you.

I just want you to be aware as to what might work for you.

Rule 1: Do Not Over Train

It is so easy to over train a few weeks before a race. To me overtraining means one of two things.

First it means injuring yourself. This could occur from either running too much or trying to run too fast.

It’s normal for you to want to improve during your last few weeks of training but a pulled muscle is a terrible setback.

Secondly, overtraining to me means that you have forgotten that your body needs to rest up”¦don’t over do it.

At this point you should be running no more than every other day.

One more thing”¦I would suggest that you should give yourself at least 7 to 10 days between your last long training run and the day of the race.

Rule 2: Be Sensible About Fashion Sense

That’s a cutely phrase to remind you that comfort is essential on race day and between now and race day you should be establishing three important decisions.

The first decision is what you will be raining on a warm day. Shorts and a short sleeved running shirt I would guess.

The second decision is what you will be wearing on a cold day. That is a bit more difficult a decision. I suggest go to your local discount department store and buy a cheap sweatshirt.

If you have running tights you should bring them.

Within 3 days of your traveling to Orlando, start monitoring the weather.

In regards to rain”¦.well let’s hope it doesn’t rain.

Most importantly from this point on you should be running in the shoes you intend to run in on race day. Each time you go out and run these shoes will gradually mold into what your feet want them to mold into and that will lead to comfort.

So starting today decide what you’ll be wearing from head to toe on race day.

Rule 3: Be Diet Conscious

Instead of overtraining to get better why not go on a little diet to lose a few more pounds”¦less weight to drag for 13 or 26 miles.

This could be very simple like cutting out just a small bit from your every day intake.

Do not skimp on carbs and protein however. Whatever your daily minimum intake should be for your age, build, gender, weight, or whatever, is what you should maintain…you neeed fuel to run that long distance and you don;t want to run out of energy.

I know it’s the holiday season but watch those goodies.

Rule 4: Music or No Music?

I’ve run in over a dozen or so WDW sponsored races and see many people running with music. As long as you don’t have the music blasting and can hear beyond the music you should be okay.

But here is the question”¦do you need the music?

If you have trained all this time with music then perhaps you have depended upon it to get you through your workouts and now you may need it to get you through the race.

Here’s a thought”¦do you need the music for the entire race of just a little bit? Do you need it for the start, for the early miles? Or for the late miles?

Oh and what kind of music do you need and what about the sequence?

In my Homestretch Training: Part II blog I plan on talking more about music and what I plan to do.

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