4 WEEKS TO GO READY FOR YOUR LONG RUN? NOT LONG TO GO NOW Your last long run before the big day is coming up. Great chance for a dress rehearsal.

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1 4 WEEKS TO GO READY FOR YOUR LONG RUN? NOT LONG TO GO NOW Your last long run before the big day is coming up. Great chance for a dress rehearsal. DOSE OF MAN FLU? Got the sniffles? Know when to run and when to rest BREAKFAST Now is the time to make sure you know what your race day breakfast will be.

2 Aim of the week Depending on which training programme you have been following and how well your training has gone, your long run this week may well be the longest training run you ll do before you begin to taper your training. There s no real harm in doing another long run next week either (or even the week after that for the very well conditioned runners among you), but you re now approaching the peak of your training - so enjoy being the fittest you have probably ever been. The exact distance of how far your longest training run should be is a much debated one, but hopefully this Newsletter will help you to decide what distance is best for you. First and foremost, do not search the various blogs and websites on the internet and see what distances other runners are doing and copy them. Every runner is so different in terms of ability and fitness level at this stage of training, so copying someone else has the potential for disaster and a race ruining injury. As a general rule, your long run should be somewhere in the region of miles. Your training may have gone well enough to give you the ability to these kinds of distances 2, or even 4 times, but really you should tackle a good miler at least once, but preferably twice, before race day. However, if hectic work and family commitments have played a big part in hampering your training and you feel you are not fit enough to tackle an 12 mile run, let alone a 10 mile one, do not feel you have to take it on. By all means head out for a long run, but do not be tempted to push yourself further than you re ready. Only increase the distance of your current longest run, by an absolute maximum of 2 miles, preferably only 1! Approach your last few long runs like a dress rehearsal. Wear the same clothes you anticipate wearing on race day and ideally you should try running it around 9am-10am or the same time as the planned start of your race.

3 Injury tip of the week - The Common Cold Running with a cold can be dangerous and potentially very damaging to your health. A hard or long training session can, but not always, make a cold worse and cause it to move from your nose and into your chest, hampering your preparations even further. Once a cold is resident on your chest and you have one of those coughs that irritate everyone around you, training MUST stop and only resume once you have had clearance from your doctor. When to run. The general rule for runners as far as colds are concerned is that if the cold is above your throat, ie you have nasal congestion and don t feel you have a fever, then a GENTLE jog should be ok. However, If the cold is in your throat or chest, then DO NOT RUN under any circumstances. There have been a number of cases over the years where people have trained with chesty coughs and colds and the virus embeds itself deeper in the cardiovascular system ending up in the heart, with the consequences sometimes being fatal. My advice for runners with a dose of man-flu is to only exercise gently provided you only have a stuffy nose - but if you ve got a chesty cough or a bit of a rattle, forget it. Even if you take a week off training, it won t affect your fitness levels too much and it will eliminate any risk of you prolonging the cold and have it move south into your chest. At the end of the day, it s just not worth the risk with the big day just around the corner. You have already built up a fantastic level of fitness, so do not worry if you need to take some time out to let a cold run its course. Why not take the week off training and shake it off, rather than run the risk of being forced to watch the race on TV nursing a chest infection.

4 Nutrition tip of the week Breakfast Perhaps the most important meal you ll be eating which has the potential to make or break your half marathon dreams is breakfast. Get it right on race day and by the time it s time to race, you ll have digested it in good time, thereby significantly reducing your chances of contracting a stitch as well as have ideal blood sugar levels. Get it wrong however and you could feel too full or too hungry or have made a bad breakfast choice and be sitting on the loo right up until the start of the race. Getting your breakfast right is key to half marathon success but what should you eat and when should you eat it? Like many aspects of training, practice makes perfect and your choice of breakfast is no different. It is so important that come race day you eat exactly the same breakfast that you are used to having on the morning of a run and one which you know you can tolerate, digest well and have eaten before a run dozens of times. Popular breakfast choices are muesli, porridge and toast with honey. These foods are rich in carbohydrates, but easily digestible and ideal nutrition before a race. Everyone s digestive system is different, so whether you usually leave 1 hour, 2 hours or 3 hours to let your breakfast digest before a run get your timings sorted now so that you make no mistake on race day. Personally, on the basis that you have dedicated at least three months and many training miles to this race, I see no shame in taking your own tried and tested breakfast with you to eat on racer day even if you re staying in a hotel. Just one minor ingredient change in muesli for example could easily disagree with your delicate constitution on race day, so take no chances and get your breakfast right.

5 Injury tip #1 of the week - Fancy an ice bath? I know the idea sounds about as appealing as squirting lemon juice in your eyes, but hopping into an ice cold bath after your long training run is a brilliant way to help the muscles recover and repair from their ordeal. The ice cold water, constricts the capillaries and reduces inflammation immediately, helping your hard working legs muscles recover that much quicker and help get you ready for the next training run. All top athletes do it, from footballers to rugby players - and even Mo Farah. Just an 8-10 minute soak in ice cold water is your ticket to speedy recovery, so have the ice ready and look forward to chilling out in freezing cold water after an arduous 18 miler. For a bit of a taste of what its like and to help give you a dose of inspiration, click on the video above and watch Mo s face as he takes the plunge after a 10,000m race at the World Championships in 2015.

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