Week 4: Tapering and Prepping for the Big Race

Week 4 was all about careful preparation and ensuring that my body was ready for the upcoming half marathon. The focus this week was on keeping my muscles loose, taking it easy, and giving my knee the rest it needed. I made a conscious effort to minimize all activities that could strain my knee, knowing how important it was to be in top shape for the race on Sunday.

Sunday: Easy Run with Hill Strides

I started the week with a very easy 6.5K run, incorporating some gentle hill strides. The goal was simply to keep my legs moving and maintain some light activity while being careful not to overexert myself.

Monday: Recovery Run

Monday’s session was a 6.5K recovery run, again taking it very easy to avoid putting any unnecessary stress on my knee. It was more about keeping my muscles loose and ensuring I stayed active without pushing too hard.

Tuesday: Strength Training

On Tuesday, I focused on strength training with a light gym workout, prioritizing exercises that wouldn’t aggravate my knee. The session included some core work and gentle weightlifting, all aimed at maintaining strength without risking injury.

Wednesday and Thursday: Rest and Recovery

Both Wednesday and Thursday were dedicated to rest and recovery. I used a clay pack on my knee, which seemed to help significantly. By Thursday, my knee felt a lot better, and I was hopeful about my ability to continue with an easy run the next day.

Friday: Very Easy Run and Carb Loading

Friday’s run was a very easy 4.5K, just to keep my legs moving before the big race on Sunday. I made sure to keep the pace slow and steady, focusing on how my knee felt and ensuring I didn’t push too hard. After the run, I began my carb-loading routine, making sure to fuel up with plenty of carbohydrates to ensure my energy stores were full for the race.

Saturday: Complete Rest and Final Carb Loading

Saturday was all about resting and continuing to load up on carbs. I focused on hydration and nutrition, making sure my body was well-prepared to tackle the half marathon. Mentally, I was gearing up, visualizing the race and setting my goals for the day.

Reflection and Looking Forward

This week was all about careful preparation and taking things slow to ensure I was in the best possible condition for the half marathon. My knee was a significant concern, but with careful management and a focus on recovery, I felt confident heading into race day. The carb-loading on Friday and Saturday helped me feel ready and energized for the challenge ahead.

How do you prepare in the week leading up to a big race? What are your strategies for carb-loading and getting race-ready?

Weekly Summary

Total Distance: 17.5 km
Total Time: 2 hours, 50 minutes
Sunday: Easy Run with Hill Strides (6.5K)
Monday: Recovery Run (6.5K)
Tuesday: Strength Training (1 hour)
Wednesday: Rest and Recovery
Thursday: Rest and Recovery
Friday: Very Easy Run and Carb Loading (4.5K)
Saturday: Complete Rest and Carb Loading

This week was about staying consistent while ensuring I was well-rested and ready for the half marathon. Each run was designed to keep my muscles loose, and the strength training session was crucial for maintaining stability and preventing injury. The focus on carb-loading was essential in making sure my energy levels would be at their peak on race day.

How do you approach the week before a big race? What strategies do you use to ensure you’re at your best on race day?

With the training done and race day just around the corner, I’m feeling as ready as I can be. The next challenge is just around the corner, and I’m ready to take it on.