Managing your OMTOM taper with 2 weeks to go
11 March 2016
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Brad Brown: Two weeks to go to race day of the Old Mutual Two Oceans Half Marathon and we’ve got Lindsey Parry with us once again. We’ve been putting a series of these podcasts together over the last six weeks and this is the last one in the build up to race day.
Lindsey, 14 days to go, essentially, just less than, to race day of the half marathon. As we said when we spoke about the ultra, what’s done is done. It’s now time to sort of lead into that race taper and make the most of it. What advice could you give to runners right now?
Different strokes for different folks at this stage
Lindsey Parry: I’m going to split my advice into two because there’s just such a large contingent of novices again. With two weeks to go, you’re pretty much prepared and ready to do what you’ve got to do. It’s a little different, again, to the ultra in that the second week out you are going to cut your mileage just a touch.
You’re certainly going to do quite a short run on the Saturday, you’re not going to do anything more than seven or 8km the week before the race.
Then in that week leading into the race, you’re going to just do a couple of short, slightly quicker runs. So, up tempo runs, just picking it up a little bit, really giving your legs some life and making them feel nice and ready for the challenge.
For those guys that have done 21km, that are coming down to do a fast 21, they want to run a PB, this is sharpen up time. We’ve done a little bit of hills in the previous two weeks, now we want to do some shorter, faster intervals.
Don’t go crazy, they are not sprints, but they are some good, hard running. Get the heart rate up, get those legs turning over. We want to do, perhaps two of those workouts, one in each week with the last one being Monday or Tuesday the week before the race.
Other than that, keep everything else nice and easy. Keep the runs short, keep them consistent. In other words, where you ran before, you’re still going to run again, but those two little speed injections are going to really make you feel alive. Make you feel like you’ve got some extra octane.
How to make sure nothing gets left behind
BB: All right, as they say in the classics ‘min dae’ not many days to go now. Lots of people coming from out of town to run the Old Mutual Two Oceans. What advice could you give to the out of towners? Particularly just making sure that they’ve got everything they need and that sort of thing?
LP: You need to make some lists now and that’s important, for the out of towners and for the novice out of towners. They need to speak to the people in the know and figure out exactly what they need. You’ve already mentioned earlier to me that you’ve got a wish list –
BB: We’ve put together a checklist, so if you’re a novice or even if you’re not a novice; if you’re anything like Lindsey and I, you’re going to forget something. So we’ve put together a little one pager that will just remind you and yes, not everything on the list might be something you use. But we think we’ve thought of everything.
So, sit down there when you’re packing and when you’re getting everything together, just check it off. If you want to get to oldmutuallive.co.za/checklist, that’s where you can download it. It’s absolutely free, go check it out and it’ll definitely help.
LP: That’s very important for novices because they don’t actually know what they need. It’s their first 21km, they might have done a 10km race before. But a 10km race you show up, if you have to walk the whole 10km, so be it.
That is important advice because it’s a little bit of a fear of the unknown. You don’t want to arrive in Cape Town and you don’t know where you’re supposed to go, who you’re supposed to see, what you’re supposed to wear. That checklist will make it a whole lot easier and then with regards to the expo, I would again encourage people to get in there as early as possible.
If they can register on the Wednesday or the Thursday, that’ll be fantastic because they avoid crowds. If you’re running a half marathon, especially if you want to run it fast, it’s hard to run fast on dead legs. That’s what you get if you spend too much time on your feet.
If you are coming down to have a little bit of a holiday, then just save that until after the half. Come down, you can sit in a few coffee shops and that kind of thing. But you don’t want to lie on the beach for hours, get your race done and then after that, you can really relax, unwind, take advantage of what Cape Town has to offer.
DON’T try anything new on race day
BB: Lindsey, you mentioned the expo and getting in and out, but this, I think, is important for novices too. It’s pretty important not to try anything new on race day. It’s easy to get sucked into the vibe at the expo and seeing the latest and greatest everything.
Running shoes, nutrition and you want to buy stuff, yes, of course you do. But now is not the time to be buying new running shoes, the day before the race and go: these pink ones look awesome, I’m going to run in them tomorrow. You need to just hold back. Yes, buy the stuff, but don’t use it on race day.
LP: That’s really great advice for the novices because as half marathon runners or first time half marathoners, they probably haven’t experienced an expo before. There’s some really cool stuff there and there’s also some pretty good salesmen there. So they will convince you that they’ve got the product that’s going to make a huge breakthrough in your running performance.
But you’ve got to resist using those on this particular race. If you like what you hear, that’s fine, I’m not discouraging you from buying stuff, from taking samples, but just don’t use them for Two Oceans. Save them for the next half marathon that you’re going to tackle or the next race and experiment with them before an important race.
Just go out and enjoy it
BB: That is very important, but check out that checklist, oldmutuallive.co.za/checklist. Lindsey, I think we’ve pretty much covered everything. I think the last thing we need to say is just to go out and have fun and good luck.
It’s an amazing experience, particularly for the novices, it’s like a rock concert at 6:00 in the morning, it’s amazing. I love the vibe at big races like the Old Mutual Two Oceans and soak it all up. I think that’s what we need to tell people to do.
LP: It’s a cracker of a race, so you must enjoy it. Even if you’ve got designs on a fast time, what you’ve got to accept is that this is an enormous half marathon. It’s the biggest half marathon in the country, the roads aren’t that wide.
So you may well find yourself a little bit frustrated, but if you take what Two Oceans Half Marathon is about, which is really about a celebration of running and a bringing together a lot of people with a common interest, it really is a fantastic day in a fantastic city. So that you’ve hit the nail on the head. Come to enjoy the race.
Visit Old Mutual Live at the Expo
BB: Absolutely, best of luck, if you’re travelling from out of town, safe travels to Cape Town, we look forward to seeing you at the expo. Don’t forget to pop past the Old Mutual stand as well, we’ll be broadcasting live on Old Mutual Live within the Old Mutual app. Come say howzit, we’ve got our studio there, we’ll have some great guests, we look forward to meeting you. Don’t forget as well, if you’ve got loved ones who are going to be trying to travel around and you need traffic updates on race day, we’ll be broadcasting from the finish line at the University of Cape Town.
We’ll be giving people who are out and about, or around Cape Town and they need help, we’ll be telling you exactly what’s happening. Not just at the front of the field, we’ll have runners that we’ll be chatting to during the race, but you’ll also know exactly what’s going on in the greater Cape Town area. Until next time, from myself, Brad Brown, Lindsey Parry joining us once again as well. Lindsey if people want to touch base with you and find out more about what you do online, where can they find you?
LP: You can get hold of me on coachparry.com and after Two Oceans, I know they’ll want to do more, so come and have a look and see what we have to offer.
BB: Fantastic, Lindsey, thank you very much, until next time, from myself, Brad Brown, it’s cheers.