{"id":1044,"date":"2013-01-06T12:05:11","date_gmt":"2013-01-06T19:05:11","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=1044"},"modified":"2013-01-06T12:06:28","modified_gmt":"2013-01-06T19:06:28","slug":"rock-n-roll-running-tips-3-weeks-to-go","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/running\/rock-n-roll-running-tips-3-weeks-to-go\/","title":{"rendered":"Rock \u2018n\u2019 Roll Training Tips (3 weeks to go!)"},"content":{"rendered":"

\"151576305\"<\/a>
\nCan you believe the P.F. Chang\u2019s Rock \u2018n\u2019 Roll Arizona Marathon & 1\/2 Marathon is less than three weeks away. Yikes! Are you feeling the pressure\u2026 to squeeze in some last-minute long runs so you\u2019re primed for race day\u2026 or maybe you\u2019ve decided to stop running altogether for fear of injuring yourself before the big day? If you\u2019re anything like me, you\u2019re not sure what to do. Rather than make a rookie mistake, I tapped the mind of Alan Culpepper, a US Olympian, multiple record holder and the Rock \u2018n\u2019 Roll\u2019s event operations director. He\u2019s more than \u201cbeen there done that\u201d when it comes to running and he had plenty of advice for both newbies and veterans alike so we can all run our best come race day.
\n
\n*For more local fit tips, follow me on Twitter <\/span><\/a>and Pinterest<\/span><\/a><\/span><\/strong><\/b><\/p>\n

Alan Culpepper\u2019s <\/b>training tips for the final weeks leading up to the event:
\n<\/b>3 weeks and counting\u2026
\n<\/b>*Your last significant long run should have been done 3 weeks out. Don\u2019t be tempted to sneak in one more very long run during the last few weeks.\u00a0The cumulative fatigue will override the long-term benefit.<\/p>\n

2 weeks and counting\u2026
\n<\/b>*The last two weeks should primarily be focused on getting the freshness back in your legs and allowing the training to be fully absorbed.\u00a0 This does not mean to stop running or to shuffle along, but\u00a0rather to keep the same number of days you were running in the program, just cut the mileage back. It\u2019s best to cut your long run back by 40% two weeks out from the event and by 50-55% seven to eight days prior to race day.<\/p>\n

*Pay particular attention to your hydration. It\u2019s common to come off a training block in a state of cumulative dehydration.\u00a0Add in some extra electrolytes the last few weeks. There are some great products that have electrolytes and little to no sugar.<\/p>\n

1 week and counting\u2026
\n*<\/b> Don\u2019t do anything silly the last few days.\u00a0 The training is over for better or worse, so now it is time to rest the legs.<\/p>\n

*Don\u2019t experiment with new foods the last few days leading up to the race. Now is the time to enjoy some simple carbohydrates (pastas, breads), and stay away from that spicy Indian Restaurant you\u2019ve been wanting to try.<\/p>\n

*Don\u2019t experiment with new gear, especially shoes. If you want to bust out a new pair, go with something you\u2019ve already been wearing and do one or two runs in them to make sure they\u2019re all set.<\/p>\n

3 days and counting\u2026
\n<\/b>*Hydrate very well the last few days.\u00a0Take in come extra electrolytes via a watered downed sports drink or an electrolyte product that you add to water.<\/p>\n

*Make a plan for race morning and the race itself. Think through your parking\/carpool arrangements and leave yourself extra time.<\/p>\n

To learn more<\/b>
\nCulpepper Coaching<\/a><\/p>\n

\"Alan<\/a>
Alan Culpepper<\/figcaption><\/figure>\n

\u00a0<\/p>\n

\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"The dos and don\u2019ts of training between now and race day\n","protected":false},"author":3,"featured_media":1045,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[71],"tags":[70],"class_list":["post-1044","post","type-post","status-publish","format-standard","has-post-thumbnail","category-running","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"\nRock \u2018n\u2019 Roll Training Tips (3 weeks to go!)<\/title>\n<meta name=\"description\" content=\"The dos and don\u2019ts of training between now and race day\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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