ZC sports therapy

Training & Nutrition blog


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1 day and 14 hours to go!

Friday 12th April 2013

MIND:

Go through in your mind miles 22-26. The last section of the course. The crowds will be massive along this section so you may find yourself being overwhelmed. Use the crowds to keep you going. Imagine that there cameras are on you. You’re in your own film and everyone is watching you. Keep going no matter what you’re feeling, no matter how many time your head has told you must stop. The last 6 miles. Go through the image of you running closer and closer to the finish. Use whatever you can to tick off the distance. Lamp posts, street signs, anything. The finish is always a little bit further than most runners at Brighton think. Do speed up and race for the line once you see the pier. Keep controlled and wait a bit longer until you can ‘see’ the Finish.

BODY:

Tonight you are going to get a better nights sleep than tomorrow. Nerves tomorrow unfortunately wont let you sleep as much as you’d like to. So rest well tonight.

Continue your eating and hydration as you have been all week. Dont be tempted to cram in the cakes and chocolate as last-minute carb boosts. these are full of the wrong sort of carbohydrate and will just play havoc with your glucose levels.

ADMIN:

Runners have been picking up their race packs all day from the Brighton Marathon Expo. Have you got yours, is it all present and correct? Or are you going tomorrow? The weather is all over the place in Brighton at the moment so be ready for anything on Sunday.

Sleep well and enjoy the mounting excitement!


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4 Days and Counting….

Thursday 11th April 2013

MIND:

You’re now at miles 18-21 on the course, so you’re heading out to the Shoreham basin part of the route. this is where many runners hit the ‘wall’. Really spend time taking your mind through this stage and allow yourself to run through this section and get out the other side. If you allow yourself to fear this part of the route you’re more than likely to hit the wall along with everyone else. You’ve taken on hydration and energy, you’re feeling still steady and in control.

BODY:

Have a look at your feet. Are there any sore patches from training? If so stock up on your blister plasters and tape for the race. Are youre toenails falling off, are they too long?

Hopefully you’re still in good health and have avoided any bugs. How are you feeling after your meals? Content, still hungry, too full? A lot of race day nutrition plans in magazines and forums I’ve read say you should start ‘carbo loading’ and that your carbohydrate intake could be 65-70 of your total calories. Eat complex carbs and avoid upsetting your digestive system with heavy starchy meals.

ADMIN:

Have a look at your times and write down the mile splits you hope to achieve. You should already have an idea from training what times you hope to reach certain miles. Are you going for a halfway split or are you being more precise with times for each mile. Review these. They may or may not be the same as they were a few weeks ago. If you’re using a Garmin make sure it’s all operational and not going to give out on you as soon as you cross the start line. If you’re using a new watch or monitor make sure you know how it works!

 

 


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5 Days and Counting…

Wednesday 10th April 2013

MIND:

Visualise miles 14-17 on the course which will be the Grand Avenue/Boundary Road loop. Not a popular part of the race for many runners. Imagine you’re on target, hydrated and concentrating on the next mile ahead rather than how far you’ve still got to go.

BODY:

Today and tomorrow are the last days you should be thinking of having any pre race treatment. After this time, with deep sports massage you could be feeling a little sore and that’s not want you want as you near race day.

FOOD & DRINK:

Carry on eating your well-balanced diet, rehydrating sufficiently.

ADMIN:

What is the weather meant to be like on Sunday. What time and day are you going to the Expo at the Brighton Centre? Get all this sorted out so you’re not organising at the end of the week. http://www.bbc.co.uk/weather/

If you’re having a post race lunch, book the table and tell everyone where you’ll be and what time.

If you haven’t already done so, tell your supporters where you want them on the day, what mile and on what side of the road. This planning means you know where to expect to see cheering faces. It will help with your race day concentration and may help you get through the race if you know you’ve got a captive audience spaced out around the course.

Organise who will be at the finish/repatriation area for you. Give your roadside supporters their number so they can keep everyone up to date on your progress.

There is a Flash Updates system from the Brighton Marathon where your supporters get updates on your progress round the course. They may want to upload it

http://www.flashupdates.co.uk/Brighton2013

ZC

 

 


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6 Days and Counting…

Here marathon runners is your count down day for Tuesday 9th April 2013…

MIND:
Visualise miles 6-13 of the race. You’re on your way out to Rottingdean where the course will start to spread out. You’re in a steady pace. You’ll have hopefully gotten into your stride, are calm and focused.

BODY:
Resist the temptation to cram in extra workouts this week. Tapering means tapering. Avoid extra sessions at the gym and put any DIY jobs on hold until after Sunday. If you’ve got a manual job, make someone else do the hard work! ๐Ÿ™‚
Keep getting early nights. The weather has taken a turn for the wet worse and colds are lurking everywhere.

FOOD & DRINK:
Figure out what you’re going to eat on race day morning, then go out on one of your training sessions to see how it feels. Was it too much, too little, do you feel heavy, sick? Work everything out and leave nothing until the day. Hopefully you would have figured out this well before this week. Avoid eating anything new on race day morning.

ADMIN:
Plan your race day travel to the start. Are you starting at 9am with the masses in Preston Park or are you up the front with the elites and club runners leaving from Withdean? Parking, buses, walking. Get it planned. Brighton Marathon website has details of travel plans in the city on Sunday http://www.brightonmarathon.co.uk/guide/#p=2

Get your kit list together. You dont want to be hunting about on race day morning for that pair of gloves you swore were in your kit bag.

Zeina


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7 Days and the counting…

MIND
*Focus on miles 1-5 of the route. It could take you anywhere between 2-20 mins to cross the start line. The first few miles may be slow. Focus on remaining calm and resisting weaving ahead through the crowd. You’re strong and full of stored energy ready for the race ahead.
BODY:
* Are you really fit enough to run? Be brutally honest. 26.2 miles is a long way to be in pain. The risk of long-term damage to your body if you’re already injured is huge. Have you had to miss out on large sections of your training. what’s the longest you’ve run? If its only 10 miles, you may want (or should) think about deferring. If you’ve had flu, a stomach upset or been on antibiotics, you should also think about not running. Allow yourself plenty of rest. If your body is tired and wants to sleep, let it. Even if that means you’re in bed at night by 8pm. Listen to it.
* Book in with your sports therapist to go over any concerns about any niggles you may have noticed on your run yesterday. Fingers crossed you’re without serious injury at this stage, so your therapist should be able to offer treatment to assist you through this week.
FOOD & DRINK:
* There is actually no need to arrive at the start line weighing more than before you started training! You don’t need to eat your body weight of pasta. Plan out your weekly meals that are protein rich and high in complex carbohydrates, vitamins and minerals. Eat well and avoid junk. It’s full of nothing that’s going to support you running 26.2 miles in 7 days time. Similarly avoid booze. It will dehydrate you.
FINALLY:
*Avoid mixing with people who are ill! Stay away from the person in the office who has a cold. Take a multi vit to help boost your immune system.
* Write your shopping list and get all the bits you will need for Sunday, from your gels, shot blocks, to blister patches.