Two weeks to go and that means it’s time to taper.
It’s been a long few months of training but now it’s time to ease back and get some rest before race day. Your goals in the taper should be to stay loose, heal up any little nagging injuries and mentally prepare yourself to run 42.2km.
If you ran the full Running Room marathon training plan starting in January, you probably be ready to ease back a little bit. The last few weeks featured a few big runs and quite a bit of intensity if you did the speed work or fartlek runs. Overall you’ve probably run something between 750-850km since the beginning of the year. Amazing!
Resist the temptation to keep the pedal to the metal here. Rest in the last two weeks before the race is so very important. Take the opportunity to enjoy these last runs while your legs are strong and your cardio is solid. Think back to the early days of your training and compare how you felt on these weekday 10km runs in February to how you feel this week. It’s amazing what three months of consistent running can do!
Here’s a few dos and don’ts for these last two weeks:
- 👍 Do continue to run. Keep it going and don’t quit now.
- 👍 Do take care of yourself by sleeping well. Lots of healing happens overnight. Don’t shortchange that by staying up late.
- 👎 Don’t run too hard or too fast. The work of training is done. There’s nothing to gain anymore by pushing hard in training. Ease back and run smart, not hard.
- 👎 Don’t worry! If you’ve done the hard work of training, then you’re setup for success on race day.
Over the next two weeks I’ll provide an in-depth look at the route and a bit of a strategy guide. Along with that, I’ll give you some tips for making the most of the Ottawa Race Weekend, and help you make sure you know what to do and where to go on race day morning.