Monday, February 16, 2009

Taper Week Check List

The anual Hypothermic Half Marathon is this coming Sunday. This will be my third Hypo-half and I'm enjoying it more each year. The Hypo is reknowned for unpredictable conditions and weather. It's been run in tortorous cold weather, huge winds, knee deep snow, ankle deep slush, and, like last year, perfectly idylic conditions!
More importantly the Hypo-half is reknowned for a stunningly delicious, buffet style, gargantuan breakfast feast hosted by the good folks at Fort Whyte Centre. The cost of the breakfast is included in the registration fee with all proceeds going to trail development and maintenance at the Fort Whyte Centre. Read last year's race report here.
Here's my Taper week check list.
Have I forgotten anything?
Monday:
  • No running. It's Louis Riel Day, our new provincial holiday, and I'm loving the down time!
Tuesday:
  • Last clinic @ 6:30 PM.
  • 6 mile @ 8:46 m/m (race pace, walk adjusted).
Wednesday:
  • Start hydrating @ twice my normal rate.
  • Start carb loading.
  • 6:00 PM 3.5 mile run at race pace.
  • Clean Aisic 2140's, remove sole liner, pluck out gravel and grit from sole, put aside for race day.
Thursday:
  • Hydrate.
  • Carb load.
  • No run... no fun. This will be hard because my Thursday 8-mile, run home from work is the highlight of my week.
Friday:
  • No run.
  • Hydrate.
  • Big carb supper (no fats), glass of vino (maybe two :>).
  • Early to bed (As Vivian says... "It's not the sleep you get the night before the race, it's the sleep you get the night before the night before, that matters."
Saturday:
  • Hydrate.
  • Carb load @ lunch only (big meal of the day).
  • 2 mile run @ 9:30 - 10:00 pace (use old pair of running shoes).
  • Massage @ 10:00 AM.
  • Race-kit pick-up @ 1:00 PM.
  • Buy new pair race-day socks, two gels, Power Aid.
  • Light house work. Walk dog.
  • Nap.
  • Light supper (soup and toast).
  • Prepare race day clothing.
  • Fold race day wear on couch.
  • Prepare warm-up clothing and post-race clothing and pack in gym bag.
  • Charge Garmin.
  • Check forecast.
  • Watch movie.
  • Early to bed. Sleep in spare room so I don't keep Jen awake.
Sunday:
  • Rise and shine at 5:00 AM.
  • Shower.
  • Small sips of water (minimal intake of water from this point on).
  • Light breakfast (whole wheat toast with honey, coffee, small juice, 1/2 fruit).
  • Check forecast.
  • Dress accordingly (-10 Celsius or warmer, wear 2 top layers, -11 or colder wear three top layers).
  • Write mantra on reverse of bib. Scrunch bib. Attach bib.
  • Pack towel, extra layers, spare hat, gloves, and gels in case someone forgets.
  • Leave @ 7:15 AM.
  • Meet Lori, Sandra, and John at 7:30 AM @ Kenaston RR.
  • Carpool to Fort Whyte Centre.
  • Arrive Fort Whyte at 7:45 AM. Premium parking!
  • Prepare self. Ten minute slow jog to warm up.
  • Meet group starting at 8:15 AM.
  • Set Garmin.
  • Review 2,4,6,8,10,and 12 mile splits with group.
  • Review strategy with group.
  • Position group in top quarter of start line.
  • 8:30 AM start!
Post a Comment