TRAINING 13 RUN WITH GIULIA

We enter the last week of preparation for the 19th Marcialonga Coop.

We want to thank Giulia Dallio, our running coach, who has studied and proposed the training tables.

With our articles, we also hope to have given good ideas and tips or at least to have placed attention on some issues about running that are often underestimated.

RUNNING PROGRAM WEEK #13 >>

Are you registered yet for the Marcialonga Coop. Enter now!

REGISTER FOR MARCIALONGA COOP >

REGISTER FOR THE RELAY RACE >

theme of the week
BEFORE THE RACE: what to do and what not to do

WHAT TO DO

• Password: unloaded! It is better to avoid loads that require long recovery times; this concern both running and all the activities that could cause an excessive effort.
• What's done is done! Don’t try to improve your physical condition with tough workouts. The core workouts should already have been done in the previous weeks.
• Buy new shoes, or rather not to use new shoes in the race. The shoes must fit the foot, the risk is to feel pain or get blisters.
• Search online for "what to eat before the race". Adopting a healthy and balanced daily diet is excellent but takes time. In the last week don’t change the diet because the body would not be able to adapt. This also applies to hydration: if you are not used to drink a lot, avoid doing it just because "it should be done".
• Pre-race anxiety? Don't take medicines! A little anxiety before the race is normal. Just try to relax, breathe, take a hot bath. A little tension before the race is positive and it helps to give energy and concentration.
• Follow the ahead runner. Think about your race and pace, without being influenced by others. Everyone runs in their own way, who starts faster, who progresses etc ... Run as you have always done.

WHAT NOT TO DO

• An easy running session and a change of rhythm session but not later than Wednesday!
• Relax!
• Be well informed about the race: bib collection, race venues, logistics, transport, required documents.
• Study the route and the refreshment points. Study the map and the elevation profile to understand the progress of the race and where are the refreshment points.
  Marcialonga Coop has a particular route. The start is fast, and the profile is flat/down up to the half marathon. Then the climb begins, and it is better to keep the energy to face the last part of the race.
• Keep Calm at the start. Better to avoid pushing to enter the grid or pass in front at all costs. The race is in real time and your race time starts when you pass the starting mat. If you run faster, the road is wide enough to overtake other runners.
• Enjoy the race, the course, the view and have fun with your teammates.
• Have no regrets or remorse. Being proud you and of the work done, more than the one not done.

ENJOY MARCIALONGA AND THE VALLEY OF FIEMME AND FASSA!