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| | Tuesday, 9 April, 2002, 08:46 GMT 09:46 UK A week of dress rehearsals Keep your mind focussed on a steady pace Running coach Bruce Tulloh talks to BBC Sport Online's very own London Marathon challenger Stuart Roach. As the countdown to the London Marathon continues in days rather than weeks, renowned running coach Bruce Tulloh suggests a focussed approach to the big day. Tulloh, a former international runner and now author and coach to the likes of marathon star Richard Nerurkar, insists that a failure to cut back the miles in the final week could ruin the previous months of hard work.
"Reducing the amount of training you are doing gives your body a chance to respond to the work you have done. "If you do not recover fully, the training will have been wasted," Tulloh says. But he does suggest a dress rehearsal the weekend before London. "One week before the event, I recommend running 10 miles at the same start time as your race. "This means that you have to get used to eating very early - three hours before the start.
"From then on you should do no serious training. I suggest running on the Tuesday, Thursday and Saturday before the race, for only 20 to 30 minutes. "Use these last few runs for mental rehearsal. Think of yourself starting calmly and cruising through the first 10K. "Think of yourself running the next few miles at a regular pace and reaching half-way in your target time, then using the inspiration of the crowds to keep you moving steadily through the second half." Tulloh suggests a simple calculation to assess a runner's target time:
An average of the three should act as a pace as a guide for the first 10 miles. Tulloh also recommends avoiding the temptation to radically change your diet in the week leading up to the big race, even if you are tempted by a cheeky tot of Dutch courage. "During the last week you should should eat and drink as normal and a moderate amount of alcohol (one or two drinks a day) will do no harm," he claims.
"Some people like to 'carbo-load' by eating extra amounts of carbohydrate on the Friday and Saturday . "As you are running less, your body will store the extra food as glycogen in the liver and the muscles, and you can expect to put on two or three pounds in weight. "Don't worry about this - it is like a racing car starting with a full load of fuel." In my case, this is more like a delivery truck carrying a full load, but the principal remains the same. Bruce Tulloh is the organiser of the Safari Marathon, the only marathon in the world to take part in a game reserve. His latest book, Running Over Forty, has recently been published. | |
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