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Week 21 – Focus

Week 21 Race Week: What are the final steps I need to take before my race?

1. Sign up for weekly news and information email list on the home page (you only need to do it once): This will be our primary way to contact you. Some spam blocking programs will put this email in your junk mail folder. Please check your junk mail folder if you do not receive emails from us.

2. Click on the link below and PRINT OUT your weekly Training Schedule:

Sole Runners Week 21 Half Training Schedule.pdf

3. Use the Training Schedule to take notes on how you felt that day. It will give you a guide as to how things are going; what’s working and what’s not.

4. Click on the link below and PRINT OUT your weekly Study Guide:

Sole Runners Week 21 Study Guide.pdf

5. Listen to the notes for the Study Guide: click on the play button (The recording says week 20 but it is for Week 21)

6. Get a notebook and keep your weekly training schedules and study guides in the notebook.

7. Join the Sole Runners community and start blogging. You can post stories, reports, ask questions and make friends.

Week 21 Article – by Coach Steve Mackel

You Are Ready!l

You are ready. That’s right. You convinced me Saturday. If you have kept up with the program or been running with us the last few Saturdays I’ve seen you and you look good. Welcome to your taper. Here are the things I want you to think about:

Sleep is number one! Get your sleep in and do not cheat here. You need it now. Don’t wait for the last week. This next week is the most important. If you have to miss a training session to go to sleep early or take a nap do it. It can be difficult to sleep race week.

Visualize! Take a few minutes a day to see, in your mind, what you will look like and how you will feel on race day. You know most of the course. We’ve been practicing negative splits, see yourself getting stronger as the race goes on. This is the least practiced and one of the most important components contributing to a great race.

Use a schedule! Schedule out your week. You will do everything better you’ll if you schedule your days and nights. A schedule tends to limit the number of interruptions.

Have everything possible ready a couple days beforehand. Except for your race bib, get everything in order now.  Click Here for my list of race day items. You can even make sure you have all your pre-race and race food.

Continue your training and be careful. Now is not the time to start up something new like a game of basketball at your local court. Unless you play weekly, wait until after the race.

Eat well. You know how to do it. Complex carbohydrates like vegetables some proteins and fat. You need them all. This week is a bad week to go on a diet. You don’t have to overeat, just eat smart.

Relax! We know you are excited but chill out. Sleep well, eat well, visualize, prepare and you will race focused.

Sleep, Eat, Visualize and Prepare Focused,

Coach Steve Mackel

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