Steamtown Marathon Training 2016: Week 14 – Chill Out… The Final Week is Here!!!

Last week of marathon training!!! It is time to allow my body to rebuild enzymes, antioxidants, hormones, muscle tears and muscle glycogen with some good rest, proper nutrition and staying well hydrated. This also means less mileage!

My miles have reduced in the past few weeks when I began tapering. Eating more protein is key for repairing any muscle damage sustained over the training process. Extra hydration and proper nutrition is important the week before marathon day.

Unfortunately this “bod” is not 100% at the moment. Although my heel is much better the pain still exists and the fear of it rearing it’s ugly head mid-race still looms over me. The lovely blister that formed because of my new orthotics this weekend is also leaving me a bit frazzled. I have to stay focused and self-assured that my training will kick into full gear and mentally I will push through each mile strong and confident.

I am making this post short, sweet, and to the point. Especially since it is my 3rd post this week because I was playing catch up from last month’s wedding festivities. The best thing to do this week, as my coach puts it, is to EAT, SLEEP, REPEAT. 8 – 10 hours of sleep is ideal to allow my body time to recover and rebuild all that has been depleted. I guess I won’t be watching reruns of Seinfeld!  I think I have the nutrition part covered… carbs, protein, and plenty of vegetables and fruits. I have a great excuse now to eat a little extra sweet potatoes😉. As for hydration, alcohol consumption is not big in our home so that is not a problem… only when I go to concerts😜. I did drink a lot more liquid this week… maple water, ionized and alkalized water, coconut and electrolyte water. However, drinking too much regular water will dilute electrolyte levels which will then cause cramping and muscle weakness.  Also, some light stretching, foam rolling, and a nice bath in epsom salt to loosen and relax the muscles.

I had my final visit to Dr. Richard Braver before I left so he can tape up my heel. I also had to give him a big hug for making my planter fasciitis much more manageable before the race.

Now it is time to figure out what comfortable little number I should wear on the big day. How the heck will I fit 5 GUs in these shorts?! Well, we are off to the races and looking nervously forward to the big event!

WEEK 14 MARATHON TRAINING SCHEDULE

OCTOBER 3RD: RECOVERY RUN ~ 4 MILES
A very slow and easy pace run.
SNEAKER: Asics DS Trainers V21
START TIME: 12:00 am
As if my plantar fasciitis was not enough, the blister on the same foot is pretty painful. Running home to my little guy will always make everything better!

DO-OVER PLAN: none
CROSS-TRAINING: no

OCTOBER 4TH: 3 MINUTE FORM INTERVALS ON THE TRACK ~ 6 MILES
Warm up 2 miles at 8:30 – 8:40 pace then do 3 minutes at 7:50 pace, followed by 3 minutes at 7:30 pace, followed by 3 minutes at 7:10 pace. Easy jog for 1 mile and then a second set. Easy pace cool down.
SNEAKER: Asics DS Trainers V21
START TIME: 11:30 am
I had a great pain-free run today on the track. Hamstring is 100% better. My heel pain was almost nonexistent during my run, the blister was cooperating, and no knee pain at all! The weather was beautiful and it was a nice way to run my last track workout before the marathon. See I don’t always complain😜.

DO-OVER PLAN: none
CROSS-TRAINING: no

OCTOBER 5TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run.
SNEAKER: New Asics DS Trainers V21
START TIME: 12:30 am
Weather Gods are definitely on my side because it was another beautiful day. I wore my new sneakers that are exactly the same as the ones I currently wear, but the soles are still intact. I really did some damage on the pair of sneakers that I have owned for only 2 months! For about a mile my heel was acting up but slowly it subsided.

DO-OVER PLAN: none
CROSS-TRAINING: no

OCTOBER 6TH: ENDURANCE RUN ~ 4 MILES
Steady pace heart rate and relaxed form.
SNEAKER: New Asics DS Trainers V21
START TIME: 9:30 am
I met Kim today for an easy run on the track. She is Roger’s better half and such a sweetheart who happens to be an excellent runner. She is also competing in Steamtown along with many other people from this area. I decided to get a light, full body massage in hopes to relax me and loosen some tight muscles. I also got a pedicure… at least my toes can look pretty while I beat the crap out of them for over 3 hours😉. I did not sleep well last night. Not a good thing few days before MARATHON DAY!

DO-OVER PLAN: none
CROSS-TRAINING: no

OCTOBER 7TH: DAY OFF
Packing and driving to the Keystone State today! I slipped in a quick visit to Dr. Richard Braver and he taped my heel up. It feels much better!

DO-OVER PLAN: none
CROSS-TRAINING: no

OVERVIEW: As the days got closer to the weekend, I was feeling less pain. I am ready mentally and physically for the marathon this Sunday. I pray that the weather cooperates, I did not forget anything, and we all accomplish our goals on race day!

What do you do before a marathon?

Do you have any motivational tips to share?

What do you like to wear on marathon day?