Keep Calm, and Marathon

Marathon week is quickly approaching, all the nerves you've had through months of training are now ready to explode out in a fountain of self-doubt, fear, erratic behaviour, and potentially bad decisions. It's all normal, but in this article I'll outline some key pieces of advice to keep in mind in the days leading up to the marathon and race day itself. These tips will focus on things you can control, forgot the things you can't control.

Don't Change Your Running Routine

Your body and mind likes to have routines. In the weeks before a marathon, don't suddenly make a drastic change to this. If you run 3 days a week, keep running 3 days a week. if it's 5 days, keep doing 5 days. If you do a drastic reduction in activity your legs will start to feel flat and less springy on race day. However, if you feel you are on the edge of overtraining or an injury or nursing some small issue, you should take an extra day off in the week but not the day before a long run or the race, if you wouldn't usually rest on those days.

Reduce Training Volume, But Not Too Much

As I take you through the taper weeks, I won't suddenly cut out mass volume. It will decline in each training week. You don't want to risk a situation like the point above.

Maintain Intensity

You will still do some faster running in the peaking weeks, don't shy away from it, just reducing the volume of it. Goal is to dial in the race pace, and keep the engine revved and ready to go.

Make A Plan & Stick To It

This is an important one. You'll often hear me talk about negative splits (faster second half of a race than the first half) or positive splits (faster first half of a race than the second half). In the vast majority of races, the goal should be a negative or even (similar first and seconds halves) splits. You start conservative, build into race pace, run an efficiently as possible, and get as deep into the race as you can before you need to dig deep into the reserves to power to the finish line (the fast finish runs help with this).

Some courses may have significant different profiles and you need to account for that in the strategy, so a positive split may be natural, but on a course like the Toronto Waterfront Marathon, negative/even splits (or a slight positive) should be achievable.

A way to approach race day is to think of the event in the 10/10/10 approach: first 10 miles, second 10 miles, and the final 10K. Nike RUN Coach Julia Mills says to "run the first 10 miles with your head, the next 10 miles with your training, and the last 10K with your heart."

The first 10 miles you should be smart and patient. Hold back from what you think you can do, running slightly slower than goal pace. This is very hard to do with the excitement of the start and the nerves around you, but it will allow you to get properly warmed up.

The second 10 miles you fall into marathon pace. Hit that sweet spot and let your training take over. The simulation/goal pace runs in training should have you accustomed to this pace and feeling.

Last 10K is where you put what you have left into the race. Imagine how good it'll feel to still have the energy reserved to pass people in this stretch. Count the targets as you pick them off, everyone just becomes road kill on your path to the finish line! Draw mental strength from that to help power you through.

Sounds so easy doesn't it? How do so many go wrong? It all the stories I hear about brutal positive splits, they all start with similar themes: "I wanted to put time in the bank in case I slowed down later", "Felt so good in the first half I had a half marathon PB", or "I just faster because I felt great".

Your faster pace felt easy early on because you taper/peaked so well, you were ready to go. Of course it felt great, you just started running, but you need to think about how you want to feel 30-35KM later. Think of your energy like a match, when it burns too fast, that's it, you don't get it back. Our long aerobic runs will have trained you body to burn this energy efficiently and longer, but it's still so easy to make a mistake and burn those essential carbohydrates too soon and stress you muscles. In the second half of the marathon, 2 minutes banked in time can easily become 6 to 8 minutes lost in the second half.

Remember Your Training

Think about all the work you've done to get here. Find motivation and comfort in that. Are there days you didn't want to run or do the workout because you were tired or didn't feel great, but you gutted it out and got it done? It may have felt like shit, but it just proved that you are tough as nails! Remember the workouts that made you feel like a Rockstar, ones you absolutely crushed. It's all about confidence.

Develop Your Mantra

Up above I talked about when the times get tough in a race. Gritting out the last 10K. It's at this point a training mantra really helps. You need a short phrase of 2 to 5 words that will inspire and motivate you. For me I've always used "It Never Always Gets Worse." That's a phrase I've used for years. No matter how it feels now, it doesn't mean in 10 minutes I'll feel worse. Maybe the body will adapt and I'll begin to feel better or just get adapt. Maybe I'll get a second wind? Don't count yourself out when it feels tough.

The mantra can be simple, Nike has a universal one "Just Do It". Find something that speaks you, examples could be:

• I've got this

• You can handle this

• You've trained for this

• Stronger every step

• You can do hard things

That's just some ideas. Anything will work. I know parents who just focused on their kids names. Just find something to help you dig deep.

Be Selfish

You've trained a long time for this, you've earned the right to make yourself the priority in the days before the race. DO WHAT YOU NEED TO DO! Take a few days of self focus and self care to make sure you perform at your best.

Under this heading I'll also throw in a reminder that no one sleeps well the night before a race. New and seasoned runners alike have nerves or the fear of sleeping in, or any number of things. During race week, put a focus on banking quality sleep time.

Pack Your Race Gear In Your Carry-on

This is super important. Even if you are travelling with a checked bag, DO NOT put your racing gear in that luggage. It should be in carry-on, ensuring your whole race kit that has been part of your planning does not get left to the mercy of airport luggage handlers.

As you are making make a "Flat You". Lay out the kit you plan to wear for the race to make sure you have everything. Do this again at your destination to do a double check.

Body Glide!!!

Not much needs to be said here. Protect your sensitive parts. Take no chances.

Remember Your Fueling Plan

Just like your pacing plan, don't forgot or stray too far from your fueling plan. A marathon will require additional nutrition in order to perform at a the level we wish to . I won't make suggestions here, as you should have practiced this plan by now. Key is that you stick to it.

As for race week/pre-race fueling prep, make sure you keep your body well hydrated and fueled during the week. Try not to be hungry in the days leading up the race, be ready to have a snack when needed. Don't give your digestive suggestions any surprised the day before the marathon. It can be difficult when travelling for a race, but stick to reliable and known meals.

ENJOY IT AND SMILE FOR THE CAMERAS!

Enjoy your race first and foremost. Take in the atmosphere and energy. When times are tough, remember to smile. Release the endorphins in your body with a simple gesture.

If you have any questions reach out to me through Final Surge, e-mail: markdidham@gmail.com; or Facebook PM.