4 weeks to OMTOM – start cutting down!
26 February 2016
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Brad Brown: Welcome to Old Mutual Live, great things start here, great things start now. We are just on four weeks away from the Old Mutual Two Oceans ultra-marathon and excitement is really building. We’ve been chatting over the last four weeks what you should do at eight, what you should do at six, but let’s look at four weeks now and joining us is Lindsey Parry. Lindsey, welcome back onto Old Mutual Live, nice to touch base again.
Lindsey Parry: It’s always awesome to have a chat with you Brad and particularly under the circumstances, four weeks to go until Two Oceans ultra-marathon, which essentially means that a lot of the hard work has been done.
How to start a gradual taper
Guys should be fit now, feeling good, a little bit confident and really, the next four weeks is about tapering and because we’re focusing two weeks at a time, that’s actually quite nice. Because a lot of people make the mistake of tapering a little too sharply in this period between 2-4 weeks to go.
What I encourage people to do is to cut their long runs down, for sure, we do want to start bringing some freshness in there, but you want to keep your weekly or your week day mileage, should I say, pretty standard. I would say with four weeks to go, you would want to do a long run in the region of 25-30km and then with three weeks to go, you probably want to do a long run in the region of 20-25km.
Your weekly mileage, if you are doing some hill work, a bit of speed work, that you would keep in as it is now and that should see you starting to freshen up a bit. But not losing any fitness and keeping the confidence up because that’s the other thing that goes if you taper for too long.
Avoid trying to cram it in
BB: All right, before we touch on what people shouldn’t be doing and avoiding to get sick, let’s touch on the guys and girls. There are always this category of runners who feel they haven’t done enough and they kind of do what I thought I would do at varsity and cram it, now is not the time to be cramming training.
LP: Cramming is a bad idea and it’s a bad idea on two levels. You don’t want to start Two Oceans, you don’t want to start a race of 56km in length with tired legs. If you cram now, that’s the best case scenario, is that you’re going to line up with tired legs.
The other thing is that if you cram and jack up your mileage and do too much too quickly, you’re going to get injured and you definitely don’t want to start the race injured. So, absolutely, you’re much better off now with a steady consistent approach than packing it all in right now.
BB: Let’s talk about avoiding sick people, cause runners are paranoid at the best of times. But four weeks out from a big race like the Old Mutual Two Oceans where you’ve been training hard, it’s important to stay healthy. What advice could you give to runners to make sure that they are, not from a running perspective, but just from a general health perspective, in tip-top shape come race day?
Stay healthy in the final 4 weeks
LP: That’s important, you don’t want to line up feeling ill. What is nice about the timing of Two Oceans, particularly with Easter being early this year, is that the weather shouldn’t make people more susceptible to getting ill. That’s quite nice, but people often joke when they talk to me around the big races and they say: hey, have you only got elbows.
I avoid making contact with people as far as possible. Don’t shake too many hands, if you do find yourself in a public space, wash your hands. Your hands are really what transmit the germs from your surfaces to yourself, so make sure that you keep your hands nice and clean. If you do see sick people or you can see people are obviously sick, just avoid them. Increase your dosage of Vitamin C to 500-1 000mg per day in these last four weeks, that also just helps to boost your immune system a bit.
BB: Fantastic Lindsey, thank you very much for that and best of luck on your final four week run in to race day. If you do have any questions, do be in touch, check out, dogreatthings.co.za and coming up in the next edition of Old Mutual Live, we’ll be talking about the half marathon. A lot of people getting ready, there’s lots of nerves around, lots of novices and we’ll chat to them specifically in the next edition of Old Mutual Live. Until then, from the two of us, it’s cheers.