First, congratulations on taking on the relay. You will have an absolute BLAST!
In the days leading up to your race, I would follow what Coach Nancy says regarding training this week. You will not lose any conditioning or endurance, and in fact will gain some by the extra rest. By race day you will be rarin' to go!
As far as what to eat this week, I always try to keep my diet as clean as possible. Nothing out of a can or box - whole foods only. Fresh fruits and veggies, steel cut oatmeal, fruit smoothies, pasta, whole grains (quinoa, brown sweet rice, barley, etc.), chicken breast / tenderloins, fresh fish (salmon, tuna), green tea, and a little more water than I normally drink. The night before the race, don't eat anything new or different, and make sure it's easy to digest. I usually go with angel hair pasta, 1-2 small baked chicken tenderloins, and veggies. Sometimes I buy the Green Giant Health Blends (in a box) and put that over the pasta. If I want a sauce, I'll either use a little Smart Balance spread or drizzle a little olive oil over it and sprinkle a little parmesan cheese on top.
During the race, you'll probably not want to eat much 1-2 hours before you run your leg. Eat what you normally eat before a run, and if you feel you need something within the hour before your leg, then have a gel or energy bar. Don't forget to take in some electrolytes immediately following your legs in order to keep your energy up for later in the race.
Good luck. You will do great!
"God gave you your body as a gift, so you should take care of it." - My Mom
I would hold off all cross training including your circuit training. I would maybe do some easy, short runs Monday and Wednesday.
As for what to eat...having done two relays, it's hard to plan, but eat what you know works for you. I brought bananas and pretzels (carbs and quickly digested) to eat before my legs. After your legs you may want to eat something more substantial..
This coming Saturday I am running my first race. I am running a relay that is about 12 hours long. I am running the 4th and 10th legs which will be 5.32 and 7.32 all high elevation and very hilly. Anyways my question is how do I train this last week?? Should I take days off?
Right now I run 3-4 times a week running in between 3-7 miles a run. I also do circuit training and/or cardio kickboxing everyday. So what should I do this week to prepare for the race?
Also any good tips on what/how to eat leading up the race??
Any and all advice is greatly appreciated!!! Thank you!
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