With the San Diego Rock 'N Roll Marathon and half marathon a few days away, I thought I would start a discussion on what to do the week of a race.  Here is a recent blog post - please add any tips/suggestions you have for feeling awesome on race day.

Justin

Director of Strength & Conditioning - RU Sports Performance Center

www.rehabunited.com

"Taper" is arguable the most  exciting word in the athlete's  language!  You will not gain any fitness  the week of your race, so you  might as well do what you can to have fresh legs on  raceday.

Here are a  few tips for the 3-7 days before your big  race:
-Focus on  flexibility and mobility, however, do not do any new  stretching  exercises.
-Get in a tempo run a few days prior to your  race - for a  half or full marathon, this involves a 10 min warm up  followed by 4-6  miles at your goal race pace.  You should not be very  tired after this,  it's designed to mentally prepare you for race day.
-Sleep  more in  the days leading to the race (since you probably will not get  much  sleep the night before your race).
-Increase water and  carbohydrate  intake.  "Carbo Loading" can increase stored carbohydrate  in the  muscles - water is equally important since we store water with  that  extra carbohydrate (glycogen).
-If in doubt, take an extra day  of  rest - once again, you can not increase your fitness in a few days,  but  you can potentially get hurt or sore.
-Above all, smile and laugh each day (especially if race anxiety   starts to get the best of you).

Good Luck to all Rock 'N  Roll Participants!