This morning I did a final easy 11km before the race week. While I will continue to stay active during race week, my focus will shift towards preparation, nutrition and race planning and visualisation. While with a taper run you both focus on taking care of little pains and maintaining the feeling that you are still running. Race week is more black - white, little pains => rest. Furthermore here you study the route and determine where you set what pace. Doing so in advance will allow you to auto pilot the race (and only think when you need to make an adjustment from the plan).
Today’s run:
11 km in low zone 2 , easy weather around 4C , which is in line with next weeks forecast.
Hamstring stayed as it was most of the trainingscamp, noticeable but manageable (0 = not noticable | 10 = heavy pain => my hamstring 2/10). It stayed like this during peak week so I am not worried about the event. In order to speed up recovery I am doing extra glute & hamstring bridges and more dynamic sets (flossing & swings).
Tomorrow I will break down the route and determine what should be a good pace on each part. My nutrition plan starts tomorrow: Monday - Tuesday: eating fully clean (for example: no cafeïne, no sweets) starting carboloading on Wednesday (light and increase it towards Friday)
Long story short: I am excited and ready, let’s go!
Happy running