What I did differently for the LAM 2016. As I wrote about yesterday, I had around an 16 min marathon PR from NYCM 3 months before. There are definitely some things I did differently so here they are all broken down here.
- Went completely gluten free for a week-very little gluten gets consumed by me but I had none!
- No alcohol for the week-I drank wine at the Super Bowl party the Sunday before and did not drink again until after the race
- Avoided process sugars without skipping indulgences-I definitely still had sweetened coffee and a Sprinkles cupcake to celebrate our four year anniversary but other than that, I had very little sugar
- Ate my carbs mostly from rice and potatoes-I actually didn't have any pasta before this race and I think rice maybe my new carbloading source
- Aimed for 8 hours of sleep a night-I did very well on this. I was in bed every night by 10 and even slept in a bit until 630/645 to get as close to 8 hours as possible.
- Got up early 2 nights before which caused me to sleep enough-I woke up Friday morning at 530 and decided to just get up. I was able to finish packing, cleaning the house and prepping everything and have a good carby breakfast. It worked out well because I got to work a bit early, got through my entire to do list and had time to write a rough draft for my assignment for my dissertation! So I left work not stressed and was able to get to bed around 930 and got a full nights rest and was up on Saturday feeling well and was able to sleep before the race.
- I got 7.5 hours of sleep the night before the race-I was in bed at 7:45 and sleep by 8:15 and up at 4. I woke up feeling well rested which is a great feeling.
- Added in weights-I started this back in January and finally am seeing a difference. With weights, I use 20 lb weights for 5 min a day/2x a week. I'm also doing a Running Strength workout 1x/week
- Core work-I am trying to do core work 3x/week-Cize abs 2x and another routine the other time. It has definitely helped with building my core.
- Yoga for runners-this DVD has been amazing and the recovery one is so clutch. It really has helped me loosen up
- Took complete rest days-the week leading up the race I took complete rest days on Weds, Fri and Sat. I used the extra time to prep for the race as well as stretch and roll for 20 min every morning
- Stretched my ankles, shins and calves daily-I learned this from recovery yoga and it basically has made my shin and calf pain go away.
- Used the BFF 2x a day-at least 5 min every morning and night to get those tight spots to keep myself loose.
- Got a running coach-I haven't talked much about it (but I will-I promise!) but I got a running coach to plan out my runs and it has been the greatest thing. He got me to shorten my intervals which has caused me to go faster and also added in much needed speedwork.
- Added in speed work (400s and 800s)-I used to do speedwork randomly and without much idea of what speeds to do it at. My coach has set up some times for me that are working and I am definitely pushing myself more than I would on my own.
- Stuck to the plan: I hit almost every single one of my runs and made sure to follow my coaches plan.
- Ran in all types of weather: It did not matter if it was cold, hot or windy, I was out and getting in some runs which helped with the weather during the race
- Did a tempo run in identical weather-The week before i did a 3 mile tempo run in 75 degrees which went well and also was pretty close to the weather I ran during the middle of the race. I knew I could hit my paces!
- Running races that covered the same parts of the course- I ran the Sunset Strip Half Marathon in April over the hilly part of the Sunset Strip, LA Turkey Trot (5k +10k) in November that had the hard hills in Downtown, and New Years Race Double Header Challenge (10k+ Half) in January that covered the ground around Dodger stadium and downtown. It definitely helped me learn more about the course and come up with a strategy that worked.
- Worked on my mental game- this was huge for me. I knew that LAM2015 was a big mental block for me
- Practice makes perfect- I raced a lot last year and even into January this year, which pushed my mileage high for me. I know by varying the speed I was able to keep healthy but it also gave me a chance to practice my race day prep and race strategy which i think is going well.
- Interval-I shortened my marathon interval to 60 seconds running/30 seconds walking which I thought would be too much starting to and stopping but it works. I am able to push harder towards the end because I am not sore and have saved up energy. It is my go to interval as it helps me recovery.
What has worked for you?