The time is almost here for the AT&T Austin Marathon. You’ve put in months of months of hard training for this one race and hopefully it’ll pay off. If this is your first marathon, congratulations on getting this far. You’ve already done wonderful things as your body has become stronger and fitter than it ever has before.
Ironically though, one of the hardest weeks of any marathon buildup is the final one. In terms of training, it is the easiest possible week. But in terms of pre-race anxiety, this final week sometimes feels as if it lasts forever.
The most important thing to remember in this final week is: Don’t blow it.
Don’t do anything that will jeopardize your race. No amount of training you do in this final week will have any positive impact on your race so don’t try to play catch up or get in one final long run. If you do, it can only put you in a serious hole.
Here are some tips to ease your way through those last few crucial days before the marathon on Sunday.
Do go for a short, easy, relaxed run on Friday or Saturday—if you feel like it. If you don’t, don’t bother.
Don’t spend a lot of time on your feet Friday or Saturday. Get a good book, go to a movie, or just chill out. You’ll have plenty of energy to burn, but resist the temptation to go for a lengthy walk or bike ride.
Do begin hydrating. Carry a water bottle with you.
Don’t drink alcoholic beverages. A beer is OK, but avoid wine and hard liquor which are diuretics. They extract water from your system.
Do pick up your race packet at the race expo at the Palmer Events Center as early as possible on Friday or Saturday. That way, if any last-minute problems crop up, you can take care of them quickly and get home and off your feet. Also, the biggest crowd at the expo is Saturday morning so unless you want to wait in line (more time on your feet), try to get there Friday afternon or after work.
Don’t change your diet or try some different, exotic foods. Stick with the tried and true. This is not the time to experiment with new taste sensations.
Do begin eating wholesome, carbohydrate-rich foods on Friday. Your Friday dinner should be satisfying and nutritious. The key pre-marathon meal is your Saturday lunch as it takes 24 hours for food to move through your digestive system and be converted into energy. Load up with plenty of carbs such as pasta dishes, rice and potatoes.
Don’t overeat on Saturday night.
Do try on all the clothes (including shoes and socks) you’re planning to wear in the marathon. You should have worn every stitch of clothing in several training runs and noted whether there is any chafing. This is also a good time to assemble everything you are going to take with you to the starting line. Saturday night is also the appropriate time to pin your race number onto your singlet and attach the timing chip to your shoes. If you own a chip, check to make sure it’s working properly at the race expo when you pick up your race packet.
Don’t overdress on Sunday. It looks like it will be in the high 30s at the start on Sunday morning so you might want to wear a long sleeve T-shirt over your racing singlet. Once it warms up, you can toss the extra shirt away. T tights probably won’t be necessary. Light gloves and a baseball hat are always a good way to start the race.
Do plan to bring some extra, old clothing to the start. It will probably be chilly and you want to stay warm in the starting chutes. You can wear some old sweatshirt right up until the start and then toss it.
Don’t stress. It’s just a race. Everyone’s edgy and apprehensive, but try and keep the marathon in perspective. Find a quiet spot and concentrate on something other than running.
Do try and take a short nap on Saturday after all your logistics are taken care of. But keep it short so you’ll be able to sleep on Saturday night.
Don’t go to bed extra early on Saturday night. You’ll likely toss and turn if you do. Try to go to sleep at your normal time.
Do set two alarms.
Don’t worry if you have trouble sleeping Saturday night. Even if you don’t get your normal beauty rest, you’ll be fine for the race.
Do plan on getting up at least 2-3 hours before the start of the marathon. Depending on how far you have to travel to the start on Congress, you may have to get up even earlier to get to the starting line. Have a plan for either getting dropped off near the start or where you’ll park.
Don’t leave anything to chance. You should have packed everything on Saturday and be ready to go Sunday morning. Have a checklist of all your gear and make certain it’s all assembled in one spot. Double and triple check that you have your race number pinned to your shirt and the timing chip is securely attached to your race shoes. If you plan to take energy gels during the race, make absolutely certain you have them with you when you leave the house.
Do step outside and make a last-minute check of the weather. Check the up-to-the-minute forecasts for the day.
Don’t worry if you feel tired. You’ll be fine once you tune into the excitement of the day at the starting area.
Do eat something before leaving the house. A cup of coffee or tea is fine and it may help with a bowel movement or two. You should eat whatever you have eaten before your long runs or other races. Best choices are easily digestible foods such as a bagel, toast, cereal or bananas. If you eat a sports-energy bar before races or long runs, now is the time to eat one.
Don’t stop hydrating. Being properly hydrated will be a key to a successful marathon.
Do visit the toilet one last time before leaving the house.
Don’t forget to enjoy the day. Your AT&T Austin Marathon will certainly be a challenge and there will be difficult patches to work through, but this is what you’ve been traiing for all those months. Your 26.2-mile journey is about to begin.
Do wish your fellow marathoners good luck at the start. We’re all in this together.
