Week 18 How Do I Survive My Longest Run?

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

Sole Runners Week 18 Full 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 18 Study Guide.pdf

5. Listen to the notes for the Study Guide: click on the play button (Week 17 recording has been used here in Week 18)

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 18 Article – by Coach Steve Mackel

Marathon Tips – Sleeping and Eating

Sleep, how much do we need before race day? Ah, a million dollar question. The answer is: it depends. I think it is funny that the medical community has defined standards by the general population averages and the masses measure themselves by this without testing themselves and listening to their bodies. Everything is individual. You need to figure out where you are.

Eight, seven, six, five hours, or less? I like around seven. Ask yourself this question, “How many hours of sleep do I need to feel great the next day?” Have you been burning the candle at both ends? If needed, maybe you can sneak a nap in.

Sleep well early this week. Monday, Tuesday, Wednesday, and Thursday are key sleep nights. As we get closer to the race, nervousness can kick in. Don’t worry about it at this point and sleep the best you can. The night before your marathon is no big deal. Restless nights are typical. I have never had more than 6 hours before a race, closer to 4 – 5 hours. I take my time getting all my stuff laid out the night before.

So sleep well these next few nights. Pay attention to how you really feel each morning. This is the week to rest and take it easy. Keep you runs short and quick. Think about recharging.

Eating. I get more questions on how much to eat before, during, and after a marathon that any other single issue. Hopefully you have been practicing eating on your long runs during your training. After extensive training, reading, and practicing, the following suggestions are based on my personal experience. I am not a nutritionist or a doctor. For an expert opinion, seek a qualified professional.

Pre-Race. I eat a balanced diet until the Wednesday before the race. Remember that most nutritionists recommend at least 50% of your daily calories come from carbohydrates as part of a balanced diet. Of course, you should always try to make those complex carbs with fruits and vegetables.

Wednesday and Thursday, I up my caloric intake and increase the carbs. I am looking for complex carbs, focusing on fruits and vegetables. I snack all day long. Friday, I go back to regular eating. Saturday I eat light all day, then I have a pre-race meal about 6:00 P.M. I am not a huge fan of “Carbo Loading” the night before the race because I already did it Wednesday and Thursday. In fact, I like some meat the night before to firm everything up inside me. That’s my routine.

Race Day. I wake up early to eat my race-day meal of oatmeal and a banana. I eat this about 2.5 hours before the race starting time. I usually bring a Cliff Bar, coconut water, water, and sometimes a cup of coffee to eat and drink before the race. I sip the drinks and eat a little while I wait for the start. During the race I’ll eat between 100 – 225 calories every hour. This will be different for each one of you depending on your height, weight and gender. Most of you should try to get down at least 100 calories an hour. I also eat some solid food early in the race before going to the gels.

On race day, do not change anything. It is too late and you will be taking a chance. Eat what you have been practicing eating during your training.

Post-Race. Try to get some food in you right away. I look for some protein mixed in with some carbs. I drink some sports drinks and walk around. I’ll wait an hour or two before I eat a larger meal.

Take notes on what you eat to see what worked for you or what didn’t. Learn a pre-race food routine. If you can do this with your fuel you can learn to take the guesswork out of your race, relax and avoid the Bonk (running out of gas)

Eat Healthy and Race Well,

Coach Steve