Coach Tip - 1 WEEK TO GO and THE FINAL HOURS BEFORE YOUR RACE!

During Week 3 of your taper, things can get ugly. Two weeks ago you trained 20 miles in a single training, but now you won't run or walk this amount all week. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathoners preparing to race this coming weekend are going through the exact same thing. And take refuge in your final mission: to ensure that your body is sufficiently fueled, hydrated, refreshed, and recovered for the task.

• Confidence should be the focus of the final week,but you may still experience anxiety. If so, remind yourself that you're physically prepared because you did the necessary training, and you're mentally prepared because you did the necessary trouble-shooting and goal-setting.
• Try to minimize job, relationship, and travel stresses all week.
• If you're nervous about the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your belly expand as you inhale. Focus your attention on the breathing and any positive, calming image.
• If you're too super-charged with energy to sleep, try this relaxation exercise. First tense, then relax your muscles, one at a time, starting with the muscles in your face and working down to your toes.
• Emphasize carbohydrates more than usual in the last 3 days before the race.  About 60 to 70 percent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals, and fruit are healthy choices, but even sodas and sweets do the job. It all turns into muscle glycogen.
• Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count toward your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in color.
• Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatremia, a rare but dangerous condition that can afflict marathoners. Drinking sports drinks and snacking on salted popcorn and pretzels will help keep your sodium levels up.
• Don't look at the scale. Because of your fully stocked fluid and fuel stores you're likely to gain a couple pounds this week. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less--and you'll lose those pounds by the finish line anyway.

And Don't Forget

• Don't do anything tiring. Let the grass grow. Let the kids take out the garbage. Let the dog walk himself.
• Don't try anything new. No new foods, drinks, or sports.
• Don't cross-train, hike, or bike.
• Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it.
• Stay off your feet and catch up on movies, books, and sleep. If you go to the pre-race expo, don't stay long.
• Remember: During this final week, you can't under-do. You can only overdo. 

The Final Hours

• Feeling calm, confident, and in control is your mission on race morning. Here's how to come by the three Cs:
• Be sure your race outfit, shoes, timing chip, number, bag, and map to the start are set out the night before, so a treasure hunt isn't required in the morning.
• Eat a light, easily-digestible meal, such as oatmeal or white toast and a banana, at least 2 hours before the start. Make sure you've eaten these foods before a few training runs with no adverse effects.
• Drink 8 to 16 ounces of sports drink 60 to 90 minutes before the race.
• Arrive at the start about an hour early, so you won't have to rush.
• Joke around with friends or fellow runners before the race to lighten your mood.
• About 25 minutes before the start, do some walking, slow jogging, then a few 50-meter pickups at race pace. Visit the portajohn one last time. Mentally review your race plan.
• Position yourself appropriately at the start according to your projected pace, and remind yourself to start easy! You'll be glad you did when late in the race you're able to pass all those runners who started too fast.