Don't Skip Class. Stick to your training plan. The next few weeks will teach you to run on tired legs and train your brain to handle discomfort which is key on race day when that monkey jumps on your back.
Don't Do Extra Credit. Just as important as following your training plan, is not doing more than what the plan says or making up for the runs that you will inevitably miss. Resist the urge to go further when you feel great.
Embrace the Bad Run. Everyone has a bad run (or three). I like to think that a really crappy long run means that odds are high that race day will be good. Plus, tough runs make you tougher.
Listen to Your Body. A string of bad runs can mean your body isn't recovering. Over-training leads to injury and burnout as there is a fine line between working through discomfort to get stronger versus doing damage. Pay attention to the clues your body and mind give you. A day or two of rest may be just what you need to finish training strong.
Think you might be injured? Select PT offers free injury assessments in the store on Saturday’s from 9:30-11am.
Practice Speed. If you want to get faster (even in a marathon), you need to teach your brain to engage your fast-twitch muscles. Head to a local track for a weekly speed session. Yasso 800’s are a favorite workout, but the 10 x 100m I did on Sunday was equally as effective in engaging my super cat speed!
Refuel. This is not the time to diet or tough out your runs by not hydrating or fueling. You might be able to make it through a 10 mile training run without water or food, but you are cheating your muscles and impeding recovery so they can’t optimally perform during tomorrow's workout.
Drink at least 4oz of water/electrolyte-enhanced beverage every 20 minutes and eat ~150-300 calories/hour during training. No need to practice bonking.
Replace Your Shoes. You need to treat your feet well if you want them to go the distance. Most running shoes only last 300-500 miles which means if you run 25 miles/week, your shoes will start to noticeably deteriorate in three months. If you can easily fold your shoes in half, have worn the tread smooth or your legs feel like lead, it’s probably time to replace your shoes. Don’t wait until race week.
Have Fun. As the legendary runner Amby Burfoot reminds us, each mile we run is a gift. You can choose to be miserable or try to appreciate the marvel of what your body and mind are capable of. And always remember, you are lapping everyone who choose to stay on the couch or in bed which means YOU WIN!
