Follow the Official training program

Well, here we are in race week.

I can sense the anticipation building towards Sunday. Know that all the hard work is done and all you can do now is bring it undone by either overdoing it in training this week or by making some silly decisions in the lead up. The first can be avoided by sticking to the set program and the second is where you need to be smart with your actions this week.

The most important action this week is in fact inaction by focussing on getting plenty of rest and sleep. I always liked to bank my sleep early in race week as I knew I was going to have interrupted sleeps the last couple of nights leading in as you are fresh from the reduced training or nervous about the race itself. These are perfectly natural reactions and not circumstances that are going to affect your outcome on the day if you have rested up prior.

Both programs are very light over the last four days but don’t make the mistake of thinking this gives you extra time to do other activities this week. You need to prioritise physical rest and mental preparation. When I say mental prep I mean being organised with your race gear, I always put mine out the night before laid out and ready to go, checking the race website so you are familiar with your course layout, bag drop and start line location. Plan how you are going to get to and from the event especially with the planned public transport disruptions on the western side of Melbourne that are happening on race day. Arrange your meals well ahead of time especially in regard to what you are going to eat on Saturday night as this is the main fuel source that you will be calling on during the run. I always have a pasta dish with basil & olive oil as this is high in carbs and easy on my stomach. On race morning I have a few pieces of toast with jam or vegemite and a cup of tea just to settle the tummy rumbles as it will be a while before you get solid food back into your body. Some of you might carry gels so be familiar with the drink stations out on course so you can wash them down easily. And speaking of drinking it is also good to focus on fluid intake during this final week in case we get hot weather next Sunday. Again, it is best to hydrate across the whole week rather than rush litres into your body the night before or even worse on race morning. Pin your race number on prior, get to the toilet queue early as the closer to the start time the longer the lines become. Look at the weather forecast so you can dress appropriately before, during and after the run. Check and recheck the wave start time that you are in and after all of this preparation add on an extra thirty minutes, so you have an insurance policy if any unexpected delays occur.

 All of these suggestions are things you can control so that when you are in your race wave you are relaxed, focussed and in a position to enjoy the journey that is about to unfold. Then within the event itself remember to stick to your agreed race pace especially in the first kilometre or so when there is a tendency to get caught up in the moment and go out faster than you should as this extra effort early on will bring with it an unexpected fatigue much earlier than we had planned and will make for a very tough last stage of the race. We’ve all been there and take it from me it is not a nice feeling.

Try to be the tortoise not the hare as I always remind myself in these early kilometres. Then as you approach the finish line revel in the knowledge that all the training and thoughtful preparation has brought you to this successful position, make sure you put a smile on your dial and soak up the great atmosphere around you.

If I don’t see you at the start line I will hopefully be there to welcome you back at the finish area. Thanks again for your commitment to the training program and support of our event.

Remember that when all is said and done you are making a positive difference to the young patients at the Royal Children’s Hospital and for that I say thank you.