How Do You Cross the Finish Line Without Feeling Broken at Marathon Weekend if Wine and Dine Hurt?
It’s been a few weeks since Wine and Dine and if that race didn’t go as planned you probably slowed it way down or took a few weeks off. So how do you maximize these next 7 weeks so you don’t repeat Wine and Dine over Marathon Weekend. This information can be used for any of the distances but I’m mainly going to be talking about half marathon distance and beyond.
In this article
What happened at Disney Wine and Dine?
If you did the half marathon or 2 course challenge and it didn’t end up feeling as good as you had hoped or wanted because something hurt or you hit a wall this is for you. Read on to get the details on where you should focus on the 6 main tactics that make up a solid training program.
First, think back to what you think happened, were you…
Didn’t train
Overtrained
Under fueled
Under hydrated
Exhausted and didn’t go to or enjoy the parks
Depending on what happened will point you in the direction of where to go.
The quick answer for these are is to do the opposite of what happened. If you didn’t train: train, if you were overtrained: tone it back, if you were under field or hydrated: add more fuel. If you were exhausted that could be a fueling problem or a training problem. Keep reading for more details with breaking down the 6 main categories of forming a solid training plan.
If you’ve been hanging around and reading these blogs for awhile you know I form these main categories into an equation to make sure my clients (and me) are hitting all the major tactics. It makes it easiest for me to compartmentalize them in my mind and then I can quickly assess and adjust to make changes. That formula is the STRESD Formula. S+T=R+E+S+D.
Strength
If you felt under trained or like your legs hurt you may feel like you need more strength exercises. This may be true. But, now is not the time to add more strength exercises.
For 1) it takes longer than 7 weeks for muscles to gain strength so you wouldn’t reap the benefits over marathon weekend. And 2) while you’re training for a race strength is not the priority. Focus on training and recovery to maximize your race day gains at this point. (If you were talking to me in April for Marathon weekend I would have a different answer so this is very much timeline specific.)
If you’ve been strength training:
Keep doing the exercises you’ve been doing. Focus on high repetitions (30-50 total reps) and low weight (body weight or less than 40% of max).
If you haven’t been strength training:
Don’t worry about it. Now isn’t the time to add new strength to exercises. Wait until race season is over.
Training (Running, Cross Training)
Half marathon
Build mileage until December 16 (your last long run should be December 16).
Add 10% each week between now and Dec 16 and you can cap out no later than Dec 16 (you can cap out sooner).
December 23 long run should be 50% of your longest run. For this I recommend the half marathon training longest run be max 10 miles. So with that information your long run would be 5 miles.
December 30 your long run should be 25% of your longest run. Which means 2.5 miles on December 30.
Keep doing 2 runs during the week of short miles (50% of what your long run that upcoming weekend will be).
Race week: walk and do a 1-3 mile shake out run 1-2 days before the half.
If you hit at least 13 miles in your training for Wine & Dine: your last long run should be 8 miles on December 16. Mix up your long runs to be no more than 8 miles in the weeks leading up to Dec 16. You could do 1 mile increases up to that or mix it up and do a long run then a taper weekend then a long run.
Marathon
Add 10% to your long run each week until December 2, ideally your last long run is December 2 for a 4 week taper. You longest run should be no longer than 20 miles.
December 9 your long run should be 75% of your longest run. (15 miles) December 16 your long run should be 50% of your longest run (10 miles), and December 23 and 30 your long run should be 25% of your longest run (5 miles).
Goofy and Dopey Challenge
You should be practicing multiple days in a row for activity. This could be cross training and running, it doesn’t have to be all 4 days in a row running if you’re doing Dopey. But your body should be getting used to activity multiple days in a row. Whether you are doing Goofy or Dopey I do recommend 2 running days back to back.
Add 10% to your long runs each week. The mileage should match the half and the full marathon mileage I mentioned above so it will look like this:
December 1 long run building up to 8-10, December 2: 20 miles
December 8 long run building up to 8-10, December 9: 15 miles
December 15 long run 8-10 miles (this isyour max long run on this day), December 16: 10 miles
December 22 5 miles, December 23 5 miles
December 29 2.5 miles, December 30 5 miles
Race week: Goofy: walk and do a 1-3 mile shake out run 1-2 days before the half.
Dopey: walk until race days begin
Cross training: For any of the race distances you should have 1-2 cross training days a week. For Dopey you may have fewer cross training days in place of an extra running day.
Rest & Recovery
Take 1-2 complete rest days per week.
If you’re doing the half, marathon or Goofy take 2 full rest days, for Dopey take at least 1 complete rest day. Rest days are when your body heals and repairs. You body also repairs in your sleep so make sure you are getting enough sleep every night. The exact amount each person needs differs, I am someone who needs 9 hours of sleep a night, so I’m making sure during training I am getting that amount of sleep.
Continue to use the foam roller or massage gun 3x/week to prevent soreness.
Take hot epsom salt baths 1-3x/week, specifically after each long run. Use ice or heat throughout the day for any painful spots.
The longer or harder the run the longer the recovery time: so on a long run you should be using the massage gun for longer than you would for a 1 mile run, and you should be sitting in the epsom salt bath for longer than you would for a short run.
Stretching
Stretch after every workout. You should be in good practice doing this anway, so if you’ve already been stretching keep up with the same stretches you’ve been doing. The longer the workout the longer you spend stretching, it’s the same concept as recovery: the longer or harder the workout, the longer you stretch.
If you haven’t been stretching add light and short stretches after your workout, consider doing mobility movements where you move into the stretch without holding for any length of time, you just move in and out of the position.
Fueling
Practice your race day fueling on your long runs. Typically it’s recommended to aim for 30-50g of carbs per hour if you’re running longer than 90 minutes. You’ll need more fueling during your shorter races for Dopey because you’ll need to get ahead of it for the half and the marathon. So even if you aren’t running longer than 90 minutes during the 10k you may consider bringing fuel for that race.
Recognize what foods sit well with your GI system that you’ll use to fuel with the days leading up to the race.
Shoes
If your shoes are getting close to needing new ones get them now. This will give you 7 weeks to break them in so you don’t risk blisters on race weekend. Don’t change the shoe: just buy a new pair of the same exact shoe. Be mindful that different versions of the same shoe (ie Shoe brand name 7.0 and Shoe brand name 8.0) may have slight variations, so if you wear 7.0 buy 7.0 as the replacement.
Bonus for runDisney runners
Practice running in your full race costume on your long runs before you start tapering. A full dress rehearsal is necessary: do nothing new on race day and this includes clothing you wear.
There you have it. The 6 main tactics that create a solid running plan and where to focus for each one so you can successfully cross the finish line at Marathon Weekend, plus a bonus of a costume dress rehearsal before you start your taper. Add 10% to your long run each week until you hit the 2-week pre-race day for a half and 4 weeks for the marathon and Challenges. Keep doing the same strength exercises and stretches you’ve been doing if you have been, if you haven’t don’t add strength training and do mobility exercises if you haven’t been stretching. Rest a few days a week and use your comfortable recovery techniques 3x/week. Practice race day fueling on your long runs, and check your shoes to see if you need new ones because now’s the time to get new shoes.
Send me an email with questions you have about race day prep for Marathon Weekend!
