188: Race Week... How To Nail Your Final Preparation
Summary
Hosts Sarah, Andy, and Rick discuss race week strategies ahead of the World Athletics Road Running Championships in Copenhagen. They cover tapering, carb loading, and visualization, with Rick preparing for a mile and Sarah targeting a half-marathon personal best. The episode also features a listener question on the 10% rule for returning from injury and the return of Rick’s Riddle segment.
Topics discussed
Intro: Copenhagen Half Marathon and ASX sponsorship
Runner app promotion and strength training benefits
Race week preview and host banter
Rick's pyramid interval session and mile prep
Parkrun experience and pacing strategy
Training advice and Strava section banter
Pronunciation games and GPS watch features
Setting realistic goals and race week tapering
Race lineup: Half, Trail, and 75-minute goal
Building confidence and managing race day fear
Visualizing success and PB progression
Motivation stakes: Tattoo and drink bets
Controlling the uncontrollable and weather prep
Carb loading and in-race fueling strategies
Tapering mistakes and race pace confidence
Start waves and post-race recovery
Sleep, recovery, and expo logistics
Visualization techniques and multi-goal setting
Closing thoughts and community shoutouts
Interview: Will Boyle on returning from injury
Rick's Riddle of the Week segment
ASX and Runner app sponsorships recap
Listener Q&A: Run-walk method and injury return
Mileage honesty and Running Channel Club promo
Final ASX and Runner app plugs
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