DO…
1 – Drop your volume progressively over the last 3 weeks pre-marathon, or 2 weeks pre-half marathon (as per your plan). This slowly stores up latent energy so that come race day you’ll have more in reserve than you have for months!
2 – Review the race weekend info EARLY (on race website or mailed materials), so you can plan carefully, manage last minute details calmly, and not find yourself with a pre-race crisis
3 – Daydream about race day! Start to visualize your race experience (a little bit 2-3 weeks out, a lot more in the final few days), with positive, constructive, realistic ideas of what it’s going to be like, what it will take to do well, what it means to do well, and very importantly, how you’ll react if certain things beyond your control don’t go as planned (weather, early pacing, re-hydrating and refueling, etc.). This process will raise your psychological commitment and readiness level so you’ll be much more likely to achieve your goals on race day when the going gets tough
4 – Keep busy, in NON-PHYSICAL ways with the extra time you now have on your hands. Reading (for pleasure, ideally non-running related), movies, game playing, spending time with family, visiting friends, catching up on backlogged (but not emotionally taxing or physically risky) odd jobs around the house, etc. This is one of the rewards of the training process, so embrace and enjoy it!
5 – Think about (but don’t dwell on) what’s NEXT. Develop a clear idea or two of what your “next big thing” will be after you’ve finished the race. This is a very important step that helps mitigate the severity of (or avoid entirely) PMS–Post Marathon Syndrome–a perplexing protracted malaise or depression which can follow in the days, weeks and even months after completing a RBD (really big deal) event. If you haven’t given it some serious thought beforehand, when you’re motivationally up, no matter how well your race day goes (and that includes “unbelievably well”!) then you can be hit VERY hard by the daunting question “So…Now what?”
DON’T…
1 – Drop the frequency or intensity of your run workouts. You need to keep those aspects up as you pull back on volume, in order to feel sharp and not fall into a funk (physical, mental or emotional) in the days before your race.
2 – Cram. Avoid the powerful temptation to put in “1 more zinger” during the last week or two (above and beyond your training plan), either to make up for training you may have missed, or because you feel so rested, ready and sharp (thus blowing the benefit of the taper itself!)
3 – Strength train right up till race weekend. Ideally you should drop your workout frequency back a little over the final 3-4 weeks (to only 1 or 2 sessions per week if doing more), and then remove it entirely over the last 1-2 weeks. The risks of a freak accident or fluke muscle or joint pull FAR outweigh any insignificant gains you might make in strength over those last few days.
4 – Freak out over “ghost pains or sickness”. It is amazing how many runners experience the onset of a curious malady (pain or sickness) with a week or less to go. 90% of the time these are perfectly NORMAL, largely subconsciously-triggered phenomenon in response to the coming challenge. If you don’t let them consume you with doubt, worry or fear, by race day, they will be a non-factor. I’ve gotten to the point where I almost welcome them, as they give my “problem-solver/worrier” attitude something to keep busy with instead of fretting aimlessly during race week!
5 – Try something physically new, like getting a race week sport massage, trying a yoga class or other seemingly non-demanding sport or activity. Keep things BODY BORING during during the taper–especially during race week. Trust us (from experience!), or come race day, you may well be lamenting your spontaneity. The time for trying “new stuff” is post-race (once you’ve taught your body how to walk again, that is ;o)
