The Last 1/4
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This week was the final training run
for another KK year. Its funny but I always feel like the Sunday
after the KK is the real start of the new year ;-) It was a
small turnout this week with only about 20 people showing up for the
early start. Apart from Craig and his 3 associates everyone else
carpooled to the Seymour Demonstration Forest to run the final 1/4 of
the course. I was glad to see people heeded my suggestion not to
run the last 1/2 as we're in full taper mode now so we don't want to
tire the legs out - save that for race day!
It was a beautiful sunny morning as
we started our run. Since three of our speedy friends were
absent, Glenn and myself took the lead as we headed down the
trail into Lynn Valley. I like to run the last run a bit
faster than race pace to prepare myself mentally for the big event.
We started and maintained a pretty quick pace only stopping once
at Hyannis Drive. It was a pretty hot day so we went
shirtless from here. The Seymour Grind is so much easier when you're
only doing a short run and we continued talking as we scrambled up the
rocks.
I've said it before but I'll say it
again - I can't believe how dry the trail is this year. Even if
we get some rain this week as they're predicting the course will
be the driest its been in years. Unless of course we get 5
days of torrential downpours but I don't think that's going to happen.
We blasted the last 2.5 km, having
some fun on the technical sections and even sprinted a bit at the end.
Our total time was 1:17 and change - a fun short run to finish the KK
training season. Other runners weren't too far behind and all
had smiles on their faces. People weren't sure what to do with
all the free time they had now as it was only 9 a.m.! A few of
us headed over to Honey donuts for some après run treats and
sandbagged about our running.
Good luck to everyone next week and I
hope you all have a great race. I've listed some final tips
below which you can use at your own discretion.
1. Get plenty of rest this week
- 8 hours sleep each night. Try going to bed about a half hour
earlier each night so by Friday you'll get to bed nice and early for
race day. Get a really good night's sleep on Thursday as most
people don't sleep well the night before a race.
2. No weight training (if you
were doing some previously) this week. Maybe some core/ab work
early in the week but that's it. Stretching every day would be a
good thing.
3. No deep tissue massages or
other bodywork. Circulatory massages are good but don't go too
deep. You don't want to "wake up" any problems as deep
tissue work sometimes can; this is good if you have time (weeks) to
work it out just not in the final days before a big race. Good
massage therapists know this; just make sure if you go you tell them
you have a long race on Saturday.
4. 2 - 3 runs this week is
good; keep them to 30-60 minutes. No super hard hill work or
speed training sessions. Do some form of pickups or speed bursts
during your run - anywhere from 30 seconds to 3 minutes (like a
mini-tempo run). Just don't wear yourself out. You
want the legs feeling springy, supple and strong.
5. If you are doing some cross
training like biking, again nothing too aggressive. Go for a
spin and keep the cadence high. If you mountain bike, maybe this
week isn't the time to try that sick 10 foot drop you've been itching to
do ;-)
6. Chances are race day it will
be hot. The last few days before a race hydrate,
hydrate, hydrate. 'nuff said.
7. The race is nicely broken up
into quarters. Spend some time this week visualizing how
you want each quarter to go; plan what you will be eating, drinking,
etc. On race day, stick to that plan. Picture how you
will feel in each section. If you've run the trail, picture
each section and how you will run it. Run your perfect race in
your head.
8. Have your drop bag and all
your gear laid out the night before. Do NOT try anything you
haven't tried before - no new shoes, shirts, shorts, etc. Go
with what you know. Your drop bag will be transported
to the finish line so fill it with things you may need.
I've never changed my shoes but I always have a spare pair
in my drop bag; it gives me peace of mind knowing I
have them in case I ever need them.
9. I don't want to contradict
Craig but you may want to take more than one water bottle for the
first quarter of the race especially if its hot. This is a long
section for most people and it may take you up to two hours to
get to the water aid station on Black Mountain.
10. Post race recovery - Craig
made an excellent point of the 4 to 1 carb to protein ratio.
Definitely follow that. We have a massage tent at the finish
this year and I encourage you to take advantage of it. No
you won't get a full hour massage but you can get some reviving
massage and stretching done which will help a lot. Icing
any sore joints afterwards is good. Light stretching is good as
well - remember it shouldn't hurt! I also like to take an epsom salt
bath that night, it goes a long way to helping lessen muscle
stiffness and soreness. And don't forget to eat and drink,
you've put your body through a lot and it needs to be
replenished.
If you have any other questions
email me and I'll be happy to answer them.
Good luck and have FUN!
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